गर्भावस्था के पहले महीने का आहार (First Month Pregnancy Diet)

गर्भावस्था के पहले महीने का आहार (First Month Pregnancy Diet) 

@Sanskruti Yoga & Naturopathy 

गर्भावस्था के दौरान, पोषण और आहार बच्चे के स्वस्थ वृद्धि और विकास में महत्वपूर्ण भूमिका निभाते हैं।

गर्भावस्था के पहले महीने का आहार, बढ़ते हुए भ्रूण के स्वास्थ्य में महत्वपूर्ण भूमिका निभाता है। 

यह लेख आपको बताएगा कि गर्भावस्था के पहले महीने में भोजन में किन खाद्य पदार्थों को शामिल करना चाहिए और किन खाद्य पदार्थों से बचना चाहिए। 

दादी माँ के घरेलु नुस्खे / Dadi maa Ke Gharelu Nuskhe

Weight loss in 10 Days ~ 10 दिनों में बर्फ की तरह पिघल जाएगी चरबी

Weight loss in 10 Days ~ 10 दिनों में बर्फ की तरह पिघल जाएगी चरबी

https://youtu.be/6g0K3aB8lws

Daily Magical Foods

Daily Magical Foods

डेंगू बुखार (Dengue Fever) का रामबाण इलाज

डेंगू बुखार (Dengue Fever) का रामबाण इलाज

Acupressure Points for Cough, Cold, Sinus / खांसी, सर्दी, साइनस के लिए ए...

Acupressure Points for Cough, Cold, Sinus

खांसी, सर्दी, साइनस के लिए एक्यूप्रेशर पॉइंट

ઉધરસ, શરદી, સાઇનસ માટે એક્યુપ્રેશર પોઇન્ટ્સ

Natural treatment for Vitamin B12 / विटामिन बी 12 के लिए प्राकृतिक उपचार

Natural treatment for Vitamin B12

વિટામિન બી 12 માટે કુદરતી સારવાર

विटामिन बी 12 के लिए प्राकृतिक उपचार

10 Best treatment for Good Health / अच्छा स्वास्थ्य के लिए 10 सर्वश्रेष्...

10 Best treatment for Good Health

अच्छा स्वास्थ्य के लिए 10 सर्वश्रेष्ठ उपचार

સારા સ્વાસ્થ્ય માટે 10 શ્રેષ્ઠ સારવાર

Natural treatment for Low B.P. (Blood pressure) ।। निम्न बी.पी. के लिए प...

Natural treatment for Low B.P. (Blood pressure) 

निम्न बी.पी. के लिए प्राकृतिक उपचार

લો બી.પી. માટે કુદરતી સારવાર

Natural Treatment for Calcium Deficiency / कैल्शियम की कमी के लिए प्राकृ...

કેલ્શિયમની ઉણપ માટે કુદરતી ઉપચાર

कैल्शियम की कमी के लिए प्राकृतिक उपचार

Natural Treatment for Calcium Deficiency

Natural Treatment for Hemoglobin (Anaemia) / हीमोग्लोबिन (खून) की कमी के लिए प्राकृतिक उपचार

Natural Treatment for Hemoglobin (Anaemia) / 

हीमोग्लोबिन (खून) की कमी के लिए प्राकृतिक उपचार

Best Natural treatment for Hiccups (Hichkee)

Best Natural Treatment for Hiccups (Hichkee),

हिचकी रोकने के आसान उपाय,

हिचकी के लिए सबसे अच्छा प्राकृतिक उपचार 

Best Natural Treatment for Acidity

Best Natural Treatment for Acidity

Best Natural Treatments for Cure Hair Fall

Best Natural Treatments for Cure Hair Fall

Yogasana for Digestive Disorders

Yogasana Video with Classical Music

Hanumanasana (Monkey King Pose)

The Monkey Pose gets its name from the Hindu Monkey God Hanuman.

Procedure for Hanumanasana (Monkey King Pose):

• Start by kneeling upright; place your knees a bit apart. Place your right foot forward, around a foot or so in front of your left knee and turn your right thigh outward. To do this, you will need to lift your inner sole away from the floor, so that your foot rests on your outer heel.
• Breathe out and bending your torso forward, press your fingertips to the floor.
• Gradually, move your left knee backwards. Straighten the knee and simultaneously, lower your right thigh, towards the floor. Just before you feel you have reached the limit of your stretch, stop straightening your left knee.
• Next, start pushing your right heel away from your torso. Gradually, start turning the leg inward while you straighten it and bring your kneecap towards the ceiling. As your front leg becomes straight, start pressing the left knee backwards once again. Carefully, drop the front of the left thigh, along with the back of the right thigh towards the ground. The center of your right knee should point directly towards the ceiling.
• Ensure that your back leg is extended straight out behind, from the hip, without being angled out to the side. The center of that kneecap should press on to the floor.
• Extend the heel of the front leg and lift the ball of the foot towards the ceiling. You could either stretch your hands straight up (towards the ceiling) or bring them together in the Anjali Mudra (Salutation Seal)
• Hold this pose for around a minute before releasing it. To do so, press your hands on to the floor and turn the front leg out slightly. Slowly, return your front heel as well as the back knee to the starting position.
• Repeat the exercise, using the other leg.

Advantages of Hanumanasana (Monkey King Pose):

• Stimulates inner organs.
• It opening the hamstrings as well as the hip flexors.
• Increases flexibility in the hips and legs.
• Helps prevent running related injuries.
• Tones abdominal muscles.
• May relieve symptoms of insomnia, sciatica and stress.
• The abdominal muscles and pelvic floor are strengthened and our flexibility, alignment, and range of movement is increased.
• Improves blood circulation, particularly in the abdomen.

Therapeutics:

• Sciatica
• Insomnia
• Stress
• Digestive Disorders
• Backache
• Hip Problems
• Spinal Disorders

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Ekapada Setuasana (One Leg Bridge Pose)

The Sanskrit name for this pose, "Eka Pada Setuasana”, "Eka" — meaning "one"

"Pada" — meaning "foot" or "leg", “Setu” — meaning “bridge”, “Asana” — meaning “pose”.

Procedure for Ekapada Setuasana (One Leg Bridge Pose):

• Lying on your back, bend your legs and put your feet at your hips' width
• Lift your pelvis and hips, trying to move on to your shoulders
• Press your hands against your waist and try to straighten both legs
• Stretch your toes, your chin against your breast
• Raise your right leg straight up
• Hold for at least 5 breaths and switch sides

Advantages of Ekapada Setuasana (One Leg Bridge Pose):

• Stretched and opened chest, heart, shoulders, spine, neck, thighs, and hip flexors
• Strengthened core muscles
• Revitalized legs
• Stimulated abdominal organs and thyroid glands
• Improved digestion and regulated metabolism
• Increased energy
• Relief from stress, fatigue, anxiety, and mild depression
• Relief from headaches and insomnia
• Increased lung capacity and relief from asthma

Therapeutics:

• Spinal Disorders
• Thyroid
• Digestive Disorders
• Stress
• Anxiety
• Depression
• Insomnia
• Headache
• Asthma
• Respiratory Disorders

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Bhekasana (Frog Pose)

Bheka in Sanskrit is a frog. The word ‘Bheka’ would mean a frog. This asana when done resembles a frog and hence the name ‘Bhekasana’.

Procedure for Bhekasana (Frog Pose):

• Lie on your belly and place both your forearms on the floor parallel to the mat.
• Bend both your knees and point your toes towards the ceiling.
• Now stretch your arms behind and grab both your feet with your hands.
• Inhale and lift your chest as high as you can, squeezing your shoulders towards one another. The higher you lift your chest, the easier it will be for you to hold your feet.
• Maintain this posture till five breaths or for 10-15 seconds, and slowly release your body to the ground and relax.

Advantages of Bhekasana (Frog Pose):

• Stretches inner thighs and hips
• Stretches the inner thighs, groins, and hips
• Opens the chest and shoulders
• Make knees more flexible
• It improves digestion by stimulating the abdominal organs.
• Relieves stress, anxiety, and mild depression
• It relieves pain in the knee joints due to Rheumatism and gout.
• Therapeutic for menstrual cramps

Therapeutics:

• Rheumatism
• Gout
• Joint Pain
• Digestive Disorders
• Menstrual cramps
• Stress
• Anxiety
• Depression

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Shashankasana (Hare Pose)

Shashanka literally means 'moon' which itself has been derived from two words shas i.e. hare and ank i.e. lap.

Procedure for Shashankasana (Hare Pose):

• Get in the Vajrasana pose.
• Place both the palms on the knees.
• Keep the spinal cord and the neck straight.
• Close the eyes and mentally get conscious towards the body and the breathing.
• Initially practice this with open eyes, the adept one may practice with closed eyes.
• Inhale deep and without bending the elbow raise your hand above the shoulder.
• Maintain equal distance between the arms with raised fingers.
• Exhale slowly and bend down to touch the floor with both the hands and head.
• When the palm and forehead touches the floor then relax.
• Place both the hands on the floor after bending the elbows.
• Some parts of abdomen and breast will get on both the thighs.
• Relax from upper torso and hold yourself in this pose for a while.
• Remain conscious towards straight arms.
• Keep the neck straight between the arms.
• Exhale out and place both the palms back on the knees.
• This completes one cycle.
• Initially practice this for 5 to 7 times.

Advantages of Shashankasana (Hare Pose):

• This gently stretches the neck, spine, shoulders, and opens the hips.
• It gives a good relaxing stretch to the upper body.
• Releases disc pressure.
• Relieves the backache.
• Encourages the disc to correct position.
• Regulates the adrenal gland functions.
• This asana relaxes the mind and relieves depression.
• It can help in sexual disorders.
• Alleviates the reproductive organs disorders.
• Stretches the back muscles.
• Relives constipation.
• Eliminates anger when practiced with Ujjayi Pranayama.
• Separates the individual vertebrae from each other.
• Tones the pelvic muscles and sciatic nerves.
• It tones the pelvic muscles and relieves sciatic pain.

Therapeutics:

• Backache
• Constipation
• Sciatica
• Depression
• Anger
• Insomnia
• Sexual disorders
• Spinal Disorders
• Digestive Disorders
• Stress Relief
• Lung or Breathing Capacity

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Utthan Pristhansana (Lizard Pose)

Procedure for Utthan Pristhansana (Lizard Pose):

• Begin in Downward-Facing Dog (Adho Mukha Svanasana). On an exhale, step your right foot forward to the outside (pinky finger) edge of your right hand. Both arms should be to the left of the right leg.
• Lower your left knee down onto the ground and release the top of your left foot. Take a look down to ensure that the right knee isn’t moving past the right ankle, and distribute the weight evenly across both hips.
• Sink your weight down into your hips and check in with your body. If you feel comfortable, lower down onto both forearms. Keep the chin lifted and the chest open.
• To move even deeper into the pose, curl your left toes under and press up into the ball of the left foot. Actively lift the inner left thigh and press the left heel back while reaching the chest forward.
• Remain in your expression of the pose for 5 to 10 breaths. To come out, plant your palms down on the mat and step your right foot back to Downward-Facing Dog, resting there for several breaths before repeating on the other side.

Advantages of Utthan Pristhansana (Lizard Pose):

• Opens and releases the chest, shoulders and neck
• Opens the hips, hamstrings, groins and hip flexors
• Strengthens the inner thigh muscles on the front leg
• Prepares the body for deeper hip openers such as Pigeon Pose and Hanuman Pose

Therapeutics:

• Hip Problems
• Respiratory disorders
• Neck Pain
• Backache
• Asthma
• Spinal Disorders
• Digestive Disorders

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Urdhva Anjaneyasana (Upward Crescent Moon Yoga Pose)

Procedure for Urdhva Anjaneyasana (Upward Crescent Moon Yoga Pose):

• Go to mountain pose.
• Lift your arms to the shoulder height at your sides.
• Turn your arms to face the ceiling.
• Inhale and lift your arms above the head together.
• Interlace your fingers together and point your index fingers upward. Shoulders should be relaxed down and back your upper arms should be close to your ears.
• Inhale and press the soles of the feet in the floor as you extend up through the fingertips.
• Exhale and bend from the waist as you lean to the right.
• Press your hips gently to the left. Ensure you are pressing evenly through both feet.
• Point the crown of your head upward and look straight ahead.
• Remain in this pose from 15 to 30 seconds.
• Inhale when you make your torso upright.
• Perform the steps 6 to 11 for the other side. Release the pose by exhaling while bringing the arms down to the sides.

Advantages of Urdhva Anjaneyasana (Upward Crescent Moon Yoga Pose):

• This yoga posture helps in strengthening the ankle muscles and can aid in preventing and healing ankle injuries.
• Lower back muscles are also strengthened as well as many of the leg muscles.
• Opens your hips and chest
• Can help relieve mild back pain
• Stretches the sides of the body
• Improves digestion
• Aids in stress relief
• Builds core body strength, makes the spine more flexible, and improves circulation.

Therapeutics:

• Anxiety
• Backache
• Osteoporosis
• Sciatica
• Fatigue
• Constipation
• Gastritis
• Indigestion
• Menstrual pain

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Vasisthasana (Side Plank Yoga Pose)

Vasistha = literally means “most excellent, best, richest.” Vasistha is the name of several well-known sages in the yoga tradition. There is a Vasistha numbered among the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), and a Vasistha who’s author of a number of Vedic hymns. He is also said to be the owner of the fabulous “cow of plenty,” Nandini (“delight”), which grants his every wish and accounts for his infinite wealth.

Procedure for Vasisthasana (Side Plank Yoga Pose):

• Start in Plank Pose, pressing firmly through your hands with your shoulders aligned over your wrists.
• Keeping your core muscles and legs strong, roll both your heels to the right so that the outer edge of the foot is touching the floor.
• Stack your left foot on top of the right.
• Engage the legs, drawing them in together and pushing out through the feet Inhale as you press down firmly through the right hand and raise your left hand, look up to your hand if it's comfortable for your neck and you have the balance.
• Keep your lower belly in and up and your tailbone pointing down to the heels Build up to stay in the pose for 5 breaths.
• To come out exhale as you lower your left hand and pivot your feet back to the center.

Advantages of Vasisthasana (Side Plank Yoga Pose):

• This is a great pose for strengthening and toning the arms, core and legs.
• Stretches and strengthens your wrists
• Strengthens your abdomen and legs
• It also tests your balance helping to improve focus and concentration.
• Builds arm and shoulder strength
• Improves balance and coordination

Therapeutics:

• Improvement in Balance
• Sciatica
• Digestive disorders
• Improvement in coordination
• Gas trouble
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Supta Konasana (Reclining Angle Yoga Pose)

Supta = reclined or sleeping. Kona = angle. Supta Konasana or the reclining angle pose is a complicated pose and often categorized as quite difficult. It is also considered an altered version of Halasana or the plough pose. This pose is considered all a combination of different simpler poses in yoga.

Procedure for Supta Konasana (Reclining Angle Yoga Pose):

• Either come into the pose from Halasana (Plough Pose) or from the floor according to the following method:
• Fold up a mat and stack up three blankets on top. Make the stack neat, with all the folded edges in a clean line. This will be going under the shoulders to act as a lift to protect the neck.
• Lie back on the blanket so that the shoulders are on, but the head and neck are not.
• Lift the hips and roll the legs overhead to bring the feet to the floor and stretch the legs.
• Take the feet wide apart.
• Interlock the fingers behind the back, extend the arms and roll the shoulders down.
• Place the hands on the back and lift the back ribs up. Alternately, take hold of the big toes with the fingers.
• Hold this position for 20 to 30 seconds.
• Either continue on into Parshva Halasana (Side Plough Pose), take the legs back into Halasana or roll down out of the pose.

Advantages of Supta Konasana (Reclining Angle Yoga Pose):

• Roll the tailbone towards the heels.
• Soften the neck and throat.
• This is a great hamstring and lower back stretch but it is also an ideal way to balance the positioning of the bones in the spine around the shoulders.
• Fully extend the legs.

• The rolling motion of the posture assists in correcting subluxations of the vertebrae.
• Promoting Digestion
• Widen the collarbones and shoulder blades.
• Broaden and lift the back ribs.
• This pose is part of a Yoga for Back Pain sequence.
• May help with diabetes.
• Helps relieve backache and headache.
• These asanas aid in the breakdown of body fat and strengthening both the abdominals and back muscles improving our connection to the bandhas—helping to keep the whole body light, healthy, and strong.

Therapeutics:

• Throat disease
• Sciatica
• Headache
• Digestive disorders
• Diabetes
• Spinal Disorders
• Backache
• Gas trouble
• Constipation
• Weight Loss
• Thyroid Gland

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Yoganidrasana (Sleeping Yogi Yoga Pose)

Procedure for Yoganidrasana (Sleeping Yogi Yoga Pose):

• Lying on the back in a supine position bring the knees to the chest.
• Open them and cross the feet over one and other.
• Hold the feet in the middle or beside the toes so that you can get a little more leverage.
• Roll back a little and draw the feet towards the top of the head.
• Try to bring them over the top of the head so that the hook behind the head.

Advantages of Yoganidrasana (Sleeping Yogi Yoga Pose):

• May relieve stress and fatigue.
• This is a great hamstring and lower back stretch but it is also an ideal way to balance the positioning of the bones in the spine around the shoulders.
• Relaxes the mind.
• Promoting Digestion
• Can ease constipation.
• Can help with the alignment and positioning of the spine.
• While in it rock slightly and you will feel and hear the vertebrae move into proper alignment.
• This pose is part of a Yoga for Back Pain sequence.
• May help with diabetes.
• Helps relieve backache and headache.

Therapeutics:

• Headache
• Stress & Fatigue
• Digestive disorders
• Diabetes
• Spinal Disorders
• Backache
• Gas trouble
• Constipation
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions