ladies have ull got any diet plan from Ur doctors...if yes is it possible for u to share as my Dr…

Hi Dear, even my Dr. Hasn't shared anything so I have consulted another Dr. She asked me to avoid fats, sugar nd much of salt in order to avoid putting on excessive weight, fresh fruits nd salads of 5 colors, more of healthy foods then fried or cooked ones ( avoid food outside specially uncooked one) beet root nd Amla is must, milk twice a day, curd, 6-8 glasses of water, badam. If u r suffering from constipation then u can take 1 1/2 - 2 tsp wheat bran with milk in the evening. She asked me to take liquids atleast 3h before going to bed ( e.g if u sleep at 9, try having 2-3 glasses of water nd a glass of milk b/w 4-6) so that sleep doesn't gets disturbed because of frequent urination. After that drink water if feeling thirsty. Moreover she has asked me to do few simple exercises which helped me to not even walk but work as much as I want (as earlier I was on bed rest).. According to her these exercises will help us in avoiding C section... If u want to know exercises I wil try to tell them too.. And yes, during these 9 months we can put on 9-11 kg of weight not more.... 😊

grt sweety...this really helps...would like to know more abt the exercises

Hi Dear, how r u?? Today I will tell u about few exercises (asans) pregnant lady should do.

First is butterfly exercise. While doing this exe inhale fresh air nd press ur knees downward slowly nd then release pressure from ur knees while u exhale. Donn try to hold ur breaths for long in pregnancy. It's not good for baby.

Second is Kandrasan. In this u just have to lie down fold ur knees keep ur hands straight towards ur knees nd then try lifting ur back upwards a little while u inhale. Nd while exhaling let ur back rest on floor/ bed. This exercise helps in strengthening abdomen as well as in backache.

Thirdly, markatasan. While lying down folding ur knees keep ur hand at 90 degree from rest of ur body. while taking a deep breath bend ur knees towards right nd ur face towards left completely. This will create pressure on ur back nd helps in backache. Then while u exhale come back to normal. Now bend ur knees towards left nd neck towards right. Nd come back to normal while u exhale.

Fourth is Streching. Sit on bed nd Strech ur legs as much as u can. This might create cramps at times u can give soft massage to that area while stretching it will really help. Try to Strech ur legs slowly upto 180 degrees. If we can't succeed to 180 D we will atleast succeed to some extent... This stretching is to b done while standing also. But in standing position ask smone to hold u nd help u in stretching legs. Nd for safe side keep one or two pillows b/w ur legs in order to avoid injury if u fall.

Fifth, shoulder rotation

Sixth, sit on bed keep ur legs straight. Fold one of ur leg nd hold it in ur arms as we hold a baby nd move it wid ur both hand like do with a baby.. Do d same with other leg also. These exercises helps loosen or pelvic muscles as well as make our joints flexible nd helps us in normal delivery..

Seventh, vajrasan

Eighth, alom vlom Pranayam nd bhramri Pranayam... These help is in deep breathing which acts as tonic in d development of our baby. Nd this will also helps in taking deep breaths during labour pains nd help our baby in getting sufficient amount of oxygen even at that tym nd will make our delivery more easy...

Ninth, using ur knees stand like an animal do ( dog, cat etc). While taking a deep breath move ur neck upwards nd while exhaling move ur neck downward.

Tenth, be in the same pose as above. Nd now keep ur one leg straight at 90 degree ( u can take help of smone to keep ur leg at 90 d as it's not comfortable to look back). Come back to d position n do d same with other leg.

Eleventh, lye down straight nd stretch ur foots inward nd outward

Twelveth, while lying down straight bend ur knee of one leg nd lift another leg upwards slowly as u inhale. Nd keep it down slowly as u exhale. Repeat this with another leg too. Make sure not to b fast while doing this exercise as it can even cause damage in our brain...

Thirteenth, lye down in Buddha's lion position ( search it from net). Move ur leg up/down nd left right. Do this with both d legs.

Om Chanting nd Meditation is Must for good mental health of both.

While doing any asan make sure that u inhale when u need energy in doing an asan and exhale when u come back in relaxed position...

If u have any queries plz ask freely...

thanks sweety...muah

U r welcome dear... 😊