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Hindustan Times
02-07-2025
- Health
- Hindustan Times
Prenatal yoga: Doctor shares dos, don'ts and trimester-friendly asanas for a safer practice
Pregnancy brings several mental, physical, and emotional changes, from swollen ankles and nausea to discomfort and mood swings. Amid all these changes for a holistic respite, many women turn to yoga for a gentle yet powerful practice that helps in supporting the mind and body. Dr Sonu Taxak, Director and Senior IVF Consultant at Yellow Fertility, shared with HT Lifestyle how yoga offers physical, emotional, and mental support during pregnancy. Follow these tips to practice yoga during pregnancy.(Freepik) Furthermore, Dr Sonu also explained how yoga helps in supporting health during pregnancy. He said, 'As the body adapts to support new life, yoga can be a powerful companion through this journey by offering emotional balance, improved circulation, and better sleep. For women who have conceived through IVF or have a high-risk pregnancy, yoga offers physical benefits and a sense of calm and connection. The key is personalisation, moderation, and listening to your body. Just make sure to stay hydrated and rest well. Always carry a water bottle to class, and take frequent breaks. Avoid overheating and listen to your body's signals.' ALSO READ: Yoga for high-risk pregnancy: Doctor shares what to practise and what to avoid Dr Sonu Taxak shared a detailed guide with us, covering all the vital dos and don'ts, along with suggestions for yoga asanas for each trimester: Dos: By following some simple techniques and habits, prenatal yoga can be made safer. Make sure you follow safety precautions while you are practising yoga during pregnancy. (Shutterstock) Consult first: Before stepping on the mat, speak to your obstetrician or fertility specialist, especially if you've conceived through assisted methods like IVF or have a high-risk pregnancy. Before stepping on the mat, speak to your obstetrician or fertility specialist, especially if you've conceived through assisted methods like IVF or have a high-risk pregnancy. Choose the right instructor: Prenatal yoga isn't regular yoga. It requires an understanding of trimester-specific needs and anatomical changes. Always work with an instructor certified in prenatal yoga who can guide you safely through each stage. Prenatal yoga isn't regular yoga. It requires an understanding of trimester-specific needs and anatomical changes. Always work with an instructor certified in prenatal yoga who can guide you safely through each stage. Prioritise breathwork: Gentle breathing techniques like Anulom Vilom or Ujjayi breathing help improve oxygen flow to the baby and reduce anxiety. This is especially valuable in IVF pregnancies, where stress levels may be higher. Pranayama also promotes emotional well-being. Don'ts: Pregnancy yoga needs to follow certain precautions to ensure safety. So knowing what to skip is just as important as knowing what to practise. Skip inversions and deep twists: Poses like headstands, shoulder stands, or full wheels are a strict no. They can disturb blood flow to the uterus and increase the risk of injury. Poses like headstands, shoulder stands, or full wheels are a strict no. They can disturb blood flow to the uterus and increase the risk of injury. No flat back lying after the first trimester: This can compress major blood vessels, reducing blood circulation to the baby. This can compress major blood vessels, reducing blood circulation to the baby. Don't overdo: Pregnancy isn't the time to increase flexibility or hold poses for long durations. Avoid competitive or overly intense practice. Pregnancy isn't the time to increase flexibility or hold poses for long durations. Avoid competitive or overly intense practice. Avoid hot yoga: High temperatures may lead to dehydration and fetal distress. High temperatures may lead to dehydration and fetal distress. Never ignore discomfort: Any physical discomfort, breathlessness, or pelvic pain during yoga should be taken seriously and followed up with your doctor. Trimester-friendly asanas: Every trimester brings its own set of challenges, so not all yoga asanas can be practised throughout. Modifying your poses in tune with trimester-specific needs is important. First trimester: Gentle poses like cat-cow, butterfly pose, and seated stretches improve blood flow and relieve fatigue. Gentle poses like cat-cow, butterfly pose, and seated stretches improve blood flow and relieve fatigue. Second trimester: Try modified warrior pose, supported tree pose, and pelvic tilts to strengthen posture and core. Try modified warrior pose, supported tree pose, and pelvic tilts to strengthen posture and core. Third trimester: Focus on supported poses like side-lying savasana, gentle stretching, and breathing exercises. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. 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Hindustan Times
21-06-2025
- Health
- Hindustan Times
International Yoga Day 2025: Can yoga help ease endometriosis pain? Expert shares asanas for cramps
Yoga Day 2025: 21 June is the International Yoga Day, a celebration of one of the world's holistic health practices, yoga. It is observed annually on the same date. As per the UN, the theme for this year is 'Yoga for One Earth, One Health'. This is also a fitting moment to explore how yoga can support and improve women's health. One of the common gynaecological issues affecting women of reproductive age is endometriosis. It is characterised by intense menstrual pain, deeply affecting quality of life. There are medical treatments for the same, but yoga can provide gentle relief with the help of calming movements or breathwork. Yoga gently helps ease the pain of endometriosis.(Shutterstock) Dr Sonu Taxak, director and senior IVF consultant at Yellow Fertility, shared with HT Lifestyle how endometriosis is widely common among women of reproductive age. He explained the condition endometriosis and said, 'Endometriosis is when tissue similar to the lining of the uterus (the endometrium) grows outside the uterus. This tissue usually grows on the ovaries, fallopian tubes, or other organs within the pelvis. It can cause severe cramps, chronic pelvic pain, fatigue, and sometimes infertility. Approximately 10% of women of reproductive age have endometriosis, and it can affect a woman's physical and emotional health in many unhealthy ways. But according to studies, practising yoga regularly provides relief from lower back pain, menopausal symptoms, stress, and depression. Further, improving the symptoms of endometriosis.' Does yoga reduce endometriosis pain? There isn't much awareness about the emotional toll of endometriosis pain.(Shutterstock) Dr Sonu Taxak however cautioned that yoga is not a replacement treatment. It is only a tool for supporting the symptims betteer. But yoga does bring in some biological changes with the help of movements and breathwork, that may ease the pain. He opined, 'While yoga is not a treatment for endometriosis, for many women it is a valuable tool in managing the effects of the disease. Yoga should always be a complementary approach to medical interventions, not a replacement. But consistent participation has been shown to reduce inflammation, encourage blood flow to the pelvic area, and decrease the production of cortisol, the stress hormone that can exacerbate pain. Since yoga encourages the parasympathetic nervous system, it acts to help the body settle into deep relaxation and or the body to release endorphins, natural pain-relieving hormones.' ALSO READ: Living with Endometriosis: Expert shares 5 ways it impacts mental health Dr Taxak further named 'restorative yoga' as one of the standout yoga types that have added benefits. He explained, 'Restorative yoga poses offer significant comfort for pelvic pain. By moving gently, you can release tension in the pelvic muscles, improve blood flow, and promote the health of your reproductive and digestive systems. However, during an acute flare or your menstrual cycle with significant pain, it is best to take a pass on any intense stretching or heavy movement. ' Asanas and pranayama to help with the pain Certain stretches, like balasana, help in easing the pelvic pain.(Shutterstock) He also shared these yoga asanas and pranayamas that help in supporting the chronic pain: Balasana (Child's Pose) Supta Baddha Konasana (Reclined Bound Angle Pose) Setu Bandhansana (Bridge Pose) Apanasana (Knees-to-Chest Pose) Anulom Vilom (alternate nostril breathing) Deep belly breathing Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
India Today
08-06-2025
- Health
- India Today
What to eat during each stage of your menstrual cycle
For centuries, women have been conditioned to put themselves last. But in the past few years, there has been a paradigm shift in the way women treat themselves and prioritise their well-being, especially when it comes to the menstrual cycle. While the length of the menstrual cycle varies from woman to woman, a regular menstrual cycle can vary from 21 to 35 days, with the average being around 29 phase comes with changes in hormone levels that can lead to fatigue, cramps, bloating, mood swings, trouble sleeping, and even changes in way to deal with these fluctuations is through cycle syncing, a practice to align your diet, exercise, and lifestyle habits with each phase. India Today spoke with Dr Sonu Taxak, Director & Senior IVF Consultant, Yellow Fertility to get more insights on this. Let's break down each cycle and design your diet:MENSTRUAL PHASEThis phase starts on the first day of your period and lasts around five days. During this time, estrogen and progesterone levels are at their lowest, which can lead to fatigue, low energy, and menstrual cramps. To support your body, it's essential to replenish lost iron through foods like spinach, lentils, and dates. Focus on hydration and anti-inflammatory ingredients like ginger and turmeric to soothe discomfort. FOLLICULAR PHASEadvertisementThis phase begins right after menstruation ends and continues until ovulation, spanning days 6 to 14. Nourish your body with complex carbohydrates, lean proteins, and omega-3s to support rising estrogen and follicle PHASEOvulation typically occurs mid-cycle, around day 14, and lasts 24 to 36 hours. Estrogen peaks before ovulation, followed by a rise in progesterone to prepare the uterus for a possible pregnancy. Many women feel a spike in energy during this time. Support your body by incorporating nutrients like zinc, selenium, and vitamin E, which are found in pumpkin seeds, sunflower seeds, sesame seeds, eggs, and PHASEThis phase is the second half of the cycle, occurring after ovulation and lasting until menstruation begins. This phase generally spans days 15 to 28. If the egg isn't fertilised, progesterone and estrogen levels drop, often triggering premenstrual syndrome (PMS) symptoms such as mood swings, fatigue, irritability, and cravings. During this phase, include foods rich in magnesium, vitamin B6 and fibre in your diet. You can also eat dark chocolate, bananas, and whole grains. The female body is dynamic and beautiful. When it comes to food, syncing your nutrition during each phase of your menstrual cycle will support your body and overall Suneet Kaur Malhotra, Associate Director, Obstetrics & Gynaecology, Max Super Speciality Hospital told us more on your diet healthy and balanced throughout the menstrual cycle is essential to maintaining both physical and emotional health. Every stage of the cycle introduces hormonal shifts that can affect energy levels, mood, digestion, and general sense of comfort. Altering your diet to accommodate these shifting needs can help alleviate symptoms and enhance the menstrual stage (Day 1-5), when women have their periods, they tend to feel tired, crampy, bloated, and lack energy. This is mostly because of the decrease in hormone levels and blood battle all this, some foods can be highly useful:advertisementIron foods such as spinach, lentils, and tofu restore iron lost during bleeding and can enhance energy broths, cucumber, and watermelon can help alleviate bloating and ensure proper hydration in the cooked food is easier to digest and can offer relief and comfort from the premenstrual phase, prior to the onset of the period, most women experience mood swings, cravings for food, fatigue, and water retention. These are caused by hormonal changes, specifically the fall in estrogen and progesterone order to better control these premenstrual symptoms, it's ideal to:Steer clear of excess sugar, which can make mood swings worse and trigger energy intake of caffeine and salty foods, which can lead to bloating and plenty of water and eat plenty of water-dense foods to stay well-hydratedBy synchronising your diet with the body's cyclical demands, you can gain more control over menstrual symptoms and nourish your overall hormonal balance. Minor changes in diet can significantly impact the way you feel throughout the month.
