Preventing Premature Delivery: It’s important to try to relax in order to regain your full strength and enjoy your role of motherhood.
Do you know what is termed as a premature delivery? Infants that are born 37 weeks prior to the pregnancy are called premature. There can be various factors that can lead to premature delivery, including poor nutrition, excessive smoking or drinking during pregnancy, and even infections, such as UTI. If you have had a premature birth in a previous pregnancy, then it certainly increases your chances of delivering a pre-term baby. For women, the postpartum period is extremely crucial in their healing and recovery. It is completely natural that this time involves moving through many changes, both emotionally and physically. Along with this, you are also learning how to deal with becoming a new mother.
Tips To Prevent Premature Delivery
Helping women in this difficult time can be some lifestyle modifications, and yoga poses that can prevent the chances of premature birth. Know what Grand Master Akshar, an internationally acclaimed Yoga Master, Philanthropist, Spiritual Guru, Lifestyle Coach, Author has to share on this:
Monitor your Food Intake
Your body undergoes various changes during pregnancy, and you need to give yourself this time to recover. The weight gained in pregnancy is in itself a source for your recovery and for breastfeeding. Take a healthy and balanced diet after delivery to be able to take proper care of the baby. Cut out high-fat snacks, oily, spicy and processed foods. Take a diet with proteins and carbohydrates. Switch to par-boiled rice as this is a healthier option than normal white rice. Fortify yourself with natural supplements with the help of Ayurveda. Avoid white sugar and consume plenty of boiled vegetables with your meals.
Keep yourself Hydrated
Take in more fluids, especially if you are breastfeeding the baby. It is common that most women will experience a good deal of thirst while the baby is nursing. To quench your thirst, water and milk are good choices. Try keeping a jar of water and some healthy snacks handy.
4 Yoga Asanas To Prevent Premature Birth
- Yoga is a proven method for improving both physical and mental health. When you include a regular yoga practice, you can reduce anxiety and improve your sleep. Practising yoga regularly also helps improve your immunity aiding in a faster recovery.
- However, it is advisable to practice slow, and gentle yoga poses for 1-2 months after your delivery. Pranayama, meditation and asanas when done contribute to your overall well-being.
- Ensure you practice safely under the guidance of an experienced teacher, and avoid postures that may be harmful to you at this delicate time. Practise these simple asanas slowly with breath awareness for 15-30 seconds each repeating up to 3 sets.
Tree Pose (Vrikshasana)
- Stand with 2 inches feet apart.
- Focus on a point in front.
- Exhale and bend the right leg and place the foot on the inside of the left thigh. The heel should be touching the perineum.
- Join your palms
- Hold this balance as you focus on a point.
- As you exhale, slowly bring the arms down and then the right foot down to rest.
- Repeat this with the other foot.
Happy Pose (Sukhasana)
- Sit down on the mat, and keep your back straight.
- Stretch your legs ahead
- Fold left leg into the right thigh, and vice versa for the other leg.
- Keeping the palms on the knees
Staff Pose (Dandasana)
- While sitting down, stretch your legs out.
- Keep your back straight.
- Join your feet together and activate your lower belly
- Engage your pelvic muscles.
- Support the spine by placing the hands beside the hips.
- Look ahead as you relax your shoulders.
Thunderbolt Pose (Vajrasana)
- Sit down
- Placing the pelvis on your heels, try to point your toes outward
- Keep heels apart from each other.
- Palms to be placed on the knees
- Make sure your back is straightened.
Give yourself 2-3 months in order to heal completely. Meditate regularly sitting in postures like Vajrasana, Dandasana, Sukhasana etc. Practice gentle pranayama techniques like AnulomVilom and Brahmari Pranayama- all these need to be done in ShanthGati (slow speed). With these exercises, you can regain your energy, be vitalized and even enjoy better physical and mental well-being. Along with yoga, sleep and food play a major role to ensure that you remain sufficiently well-rested and are eating well.
(With inputs from Grand Master Akshar, an internationally acclaimed Yoga Master, Philanthropist, Spiritual Guru, Lifestyle Coach, Author)
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