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Sexual Health Women's Health

HOW TO GET PREGNANT: OVULATION, TIMING AND SEX


If you are trying to get pregnant, it is good to know when you are at your most fertile state. One way to find out is to look for changes in your cervical mucus – the natural, healthy vaginal discharge that most women experience. 


As your hormones change over the course of your menstrual cycle, the amount, color and texture of your cervical mucus varies too. 
Everybody is different, and you may not see these exact variations in your own cervical mucus. The main thing to look for is some kind of change mid-cycle. In the meantime, you’ll improve your chance of conceiving by having sex every two days to three days throughout your cycle.


How to check your cervical mucus

You can check your cervical mucus by wiping with clean toilet paper, or by inserting a clean finger into your vagina and reaching upwards toward your cervix.

Watery cervical mucus: Possibly fertile after your period, you’ll probably have a few dry days, where you don’t notice much cervical mucus. A few days after this, you may notice some wetness, which could be yellow, white or cloudy. This type of mucus can be a sign that your body is starting to get ready for ovulation. Because sperm can live inside you for up to a week, waiting for an egg to be released, it’s worth having sex every two to three days during this phase.

Slippery, stringy egg white cervical mucus on woman’s fingers.


Egg white cervical mucus: Fertile when you’re at your most fertile, you may notice an increase in cervical mucus, and find that it becomes wetter and more slippery. It looks and feels like raw egg whites and it can stretch about 5cm without breaking in the middle.

This “egg white” cervical mucus is the most fertile, as it allows sperm to swim easily into the cervix. It’s also a sign that you’re about to ovulate. For the best chance of conceiving, have sex every two to three days during this fertile time. Sperm can live for up to seven days inside you, waiting for an egg to be released.

Creamy, lotion-like cervical mucus on woman’s fingers

Creamy cervical mucus: Non-fertile at other times in your cycle, you may notice cervical mucus that’s not particularly wet or slippery. This creamy cervical mucus is considered non-fertile because it makes it more difficult for sperm to reach your egg. Creamy cervical mucus can be a pearly white or creamy yellow. It’s thick and feels like lotion when rubbed between your fingers.

Thick and chunky cervical mucus on woman’s fingers

Sticky cervical mucus:
Non-fertile you may also notice cervical mucus that’s sticky or tacky towards the beginning or end of your cycle. This is the least fertile cervical mucus, as it’s hard for sperm to swim through it. It’s thick and lumpy, and feels like gluey paste.

Understanding your menstrual cycle: You could try noting the changes in your cervical mucus for a few months in a row. You may see a pattern that will help you work out when you’re at your most fertile.

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Sexual Health Women's Health

VAGINAL Yeast Infection: Symptoms, Causes and Basic Preventive Tips

A vaginal Yeast Infection: Is a type of vaginitis — inflammation of the vagina characterized by vaginal irritation, intense itchiness and vaginal discharge. A vaginal yeast infection affects your vagina and the tissues at the opening to your vagina (vulva). So endeavor to change your sets of panties and bra always at least once in three months.

Vaginal yeast infection also called vaginal candidiasis is very common. As many as 3 out of 4 women experience a yeast infection at some point in their lifetimes. Many women experience two or more yeast infections.

A vaginal yeast infection isn’t considered a sexually transmitted infection, although the fungus that causes the condition can be spread through oral-genital contact.

Symptoms of Vaginal Yeast Infection:

Yeast infection symptoms can range from mild to moderate and include;

  1. Itching and irritation in the vagina and at the entrance to the vagina (vulva).
  2. A burning sensation, especially during intercourse or while urinating.
  3. Redness and swelling of the vulva.
  4. Vaginal pain and soreness.
  5. Thick, white, odor-free vaginal discharge with a cottage cheese appearance.

Causes of Vaginal Yeast Infection:

A vaginal yeast infection is caused by the fungus candida. Candida is a micro-organism that’s normally present in your vagina, along with bacteria.

Your vagina naturally contains a balanced mix of yeast and bacteria. Lactobacillus bacteria produce acid, which discourages overgrowth of yeast in the vagina. But disruption of the healthy balance can result in an overgrowth of yeast. Too much yeast in your vagina can lead to vaginal itching, burning, and other classic signs and symptoms of a yeast infection.

Basic Preventive Tips:

  1. Drink plenty water everyday so as to wash bacteria and infections out of your body.
  2. Take your bath at least 2 times everyday especially when you’re  menstruating.
  3. Always wash your vagina after sex to avoid odor.
  4. Don’t wash your vagina with any kind of soap. Clean water alone is enough.
  5. Always shave your armpits and pubic hairs 
  6. As a lady, take lots of yogurts and pineapple as it helps in making the vagina healthy.
  7. Use good pads during menstruation and change it when it is full
  8. Endeavor ti change your panties and bra at least in every three months
Categories
Children Health Food General Health Sexual Health Women's Health

How To Effectively Treat Sore Throat At Home

At one point or the other in our life, we often encounter pains, scratchiness or irritation of the throat. This gets worsen when we try to swallow food. Sore throat is commonly caused by viral infection-cold, flu etc. Sore throat as a result of viral infection, often heals on its own.

Meanwhile, Strep throat, a less common type of sore throat caused by bacteria, requires treatment with antibiotics to prevent complications. And other less common causes of sore throat might require more complex treatment.

RELATED:Benefits of Drinking Water Very Early In The Morning

Sore throat develops different symptoms like:

  • Pain or a scratchy sensation in the throat
  • Pain that worsens with swallowing or talking
  • Difficulty swallowing
  • Sore, swollen glands in your neck or jaw
  • Swollen, red tonsils
  • White patches or pus on your tonsils
  • A hoarse or muffled voice

Here are some methods you can apply to get rid of sore throat quickly:

1.Stay Hydrated: Staying hydrated is an important part of treating a sore throat. When you’re dehydrated, your body can’t produce enough saliva and mucus to keep your throat naturally lubricated. This will make the swelling and inflammation worse. Clean water is a good choice, as are warm teas.

2. Get a Steam Shower: Breathe in the steam from a warm shower to help reduce swelling and ease the pain of a sore throat. You can also create steam by running very hot water into a sink. Drape a towel over your head and lean into the sink to breathe in the steam. Keep taking deep breaths for several minutes, and repeat as necessary to ease your sore throat.

3. Raise Your Head: When congestion comes with your sore throat, prop an extra pillow or two under your head. The extra height will help you breathe easier. With your congestion relieved, you won’t have to sleep with your mouth open, which can dry out your throat and cause it to hurt even more.

RELATED: How Best To Handle Stomach Ulcer…

4. Gargle warm Salt water: Gargling with warm salt water can help soothe a scratchy throat. The salt pulls the mucus out of your swollen, inflamed tissue and helps relieve the discomfort. Combine 1/4 to 1/2 teaspoon of table salt with 4 to 8 ounces of warm water. Stir until the salt dissolves. Then gargle with it for several seconds and spit it out. Repeat the salt gargle several times each day.

Prevention is very important against treatment. It is important to take certain prevention methods for a healthy well being. Some of these prevention includes:

  • Washing your hands thoroughly and frequently, especially after using the toilet, before eating, and after sneezing or coughing.
  • Avoid sharing food, drinking glasses or utensils.
  • Cough or sneeze into a tissue and throw it away. When necessary, sneeze into your elbow.
  • Use alcohol-based hand sanitizers as an alternative to washing hands when soap and water aren’t available.
  • Avoid touching public phones or drinking fountains with your mouth.
  • Regularly clean telephones, TV remotes and computer keyboards with sanitizing cleanser. When you travel, clean phones and remotes in your hotel room.
  • Avoid close contact with people who are sick.

Since sore throat is caused by germs, these measures stated above if adhered to can help prevent sore throat and other germ related sicknesses.


Categories
Sexual Health Women's Health

Side Effects of Postinor-2 Contraceptive: The Risks Involved

Over the years, the increased rate of unprotected sex has seen to the increase of contraceptive consumption. This regrettably, is carried out ignorantly by teenage girls, ladies etc without any medical recommendation by a Doctor or health experts.

Postinor-2 is used to prevent pregnancy when taken within 72 hours of unprotected intercourse. It is estimated to prevent 85% of expected pregnancies. 95% of expected pregnancies will be prevented if taken within the first 24 hours, declining to 58% if taken between 48 hours and 72 hours after unprotected intercourse. It is an emergency contraceptive only.

Postinor-2 is not intended as a regular method of contraception. It is not known whether Postinor-2 is effective if taken more than 72 hours after unprotected intercourse.

Side Effects of Postinor-2

  1. Tiredness
  2. Nausea and vomiting. S
  3. tomach pain
  4. Diarrhoea
  5. Dizziness
  6. Headache
  7. Tender breasts
  8. Increased vaginal bleeding and skin reactions.
  9. Miscarriage
  10. Womb Damage
  11. Inability to get pregnant again
  12. Taking a fake pill can cause unnecessary bleeding, breast cancer, liver diseases, delay in the next menstrual period and vomiting.
  13. Other side effects not listed above may also occur in some patients.

Postinor-2 will not prevent you from contacting sexually transmitted diseases.

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Health News Sexual Health Women's Health

Health Effects of Abortion

Abortion could simply be described as a termination of pregnancy. The procedure involved is terminating the pregnancy. It uses medicine or surgery to remove the embryo or fetus and placenta from the uterus.

Many countries and governments has discouraged Abortion by implementing strict bills and laws against it. However, some countries allow Abortion, giving legal backing to termination of unwanted pregnancies.

There are side effects on induced abortion whether is be a surgical or pill abortion. These side effects includes nausea, Vomiting, diarrhea, abdominal pain and cramping etc.

Abortion carries a greater risk of complications as infections, damage to organs, bleeding ceaselessly, even death. These serious complications occur in less than 1 out of 100 early abortions and in about 1 out of 50 later abortions.

Abortion Complications include one or more of these:

  • Heavy Bleeding
  • Infection
  • Perforation of the Uterus
  • Damage to Internal Organs
  • Incomplete Abortion
  • Damage to the Cervix
  • Scarring of the Uterine Lining
  • Consider Other Risks of Abortion
  • Abortion and Preterm Birth for future pregnancies
  • Links to Abortion and Breast Cancer
  • Death

Apart from the health risks involved with Abortion, it also has a teaming psychological and emotional effects. Abortion is associated with a high decrease in both emotional and physical health. These negative emotions may be very strong and can appear with days or after many years. These psychological response is a form of Post-traumatic stress disorder which includes:

  • Eating disorders
  • Loss of appetite
  • loss of weight
  • Relationship problems
  • Guilt
  • Depression
  • Flashbacks of abortion
  • Suicidal thoughts
  • Sexual dysfunction
  • Alcohol and drug abuse
  • Spiritual Consequences

Abortion as a consequence of unprotected sex can be avoided. These listed effects above are worth not experiencing. The long lasting guilt, suicidal thoughts, depression, and even spiritual consequences.

Maintain a healthy living. Protect you future!

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General Health Health News Women's Health

How Best to Handle Stomach ulcer(Gastric ulcer) during Pregnancy

Ulcers occur when stomach acid damages the lining of the digestive tract.
It occurs when the thick layer of mucus that protects your stomach from digestive juices is reduced. This allows the digestive acids to eat away at the tissues that line the stomach causing an ulcer.

Stomach ulcers may be easily cured, but they can become severe without proper treatment. Common causes include the bacteria H. Pylori and anti-inflammatory pain relievers including aspirin. Upper abdominal pain is a common symptom.

A peptic ulcer is a sore on the lining of your stomach, small intestine or esophagus. this peptic ulcer in the stomach is called a gastric ulcer. A duodenal ulcer is a peptic ulcer that develops in the first part of the small intestine (duodenum).

An esophageal ulcer  occurs in the lower part of your esophagus. If you’ve already been diagnosed with a stomach ulcer, you might be worrying how pregnancy will affect it.

ALSO READ: Drinking bitter leaf on an empty stomach for best results

Pregnancy is, generally, not easy on the stomach. There’s reflux, nausea, and heartburn. So, if you’ve already been suffering from similar symptoms due to a stomach ulcer, you may feel concerned that things are about to get a whole lot worse now you’re pregnant.

The good news is you have nothing to worry about!

Research shows that pregnant women experience fewer ulcer-related symptoms, so if you have a pre-existing issue, you may find that you suffer less while your baby is on board. More good news is that you’re also less likely to develop an ulcer during this time.

But if you suspect that your symptoms aren’t normal, it’s probably best to consult your doctor. Look out for the following:

  • Nausea and vomiting
  • Bloating
  • Weight loss
  • Dark stools (due to bleeding in the stomach)
  • Severe pain in your upper stomach

You may just be one of those unlucky ladies whose pregnancy hormones are playing havoc with an ordinarily well-behaved digestive system. However, you may be at risk of developing an ulcer if the lining of your stomach has deteriorated in certain areas. This is usually caused by excessive secretion of stomach acid, or because you have too much Helicobacter Pylori bacteria.

ALSO READ: Perfect fruits to eat during pregnancy

The only way to determine if your complaints are due to the development of an ulcer is through a fairly invasive procedure called an Esophagagastruduodenoscopy – but your doctor is unlikely to recommend this unless your symptoms are especially severe.

Your best option to control those nasty sensations is by modifying your diet. You should cut down on acidic foods like tomatoes and citrus fruits. Chocolate and fatty foods are also on the no-go list, as is milk, as it stimulates acid production.

Medication may help, but ask your doctor about what’s allowed and what’s not while you are pregnant. If you’re already on treatment for an existing ulcer, you can probably continue with it – most are safe during pregnancy. Antacids are also allowed, but watch out for preparations containing bicarbonate, which may harm your growing baby.

Some of these tricks also may help:

  • Eat smaller meals, more regularly. This prevents your stomach from being empty, which seems to lessen the severity of stomach ulcer symptoms. On the other hand, don’t overeat, because this stimulates the production of stomach acid.
  • Increase your fibre intake. This strengthens the stomach’s protective coating.
  • Try enteric-coated garlic supplements, especially if your ulcer is related to Helicobacter Pylori.
  • You may find cabbage juice soothing.

Getting pregnant is a beautiful thing, giving to birth healthily is another beautiful thing, therefore take measures immediately when you notice strange symptoms. Get checked and live healthily. Avoid self prescription, medication and treatments during this period of pregnancy.

Categories
Beauty Tips Women's Health

10 Natural Hair growth tricks you need to know

Have you been searching for some natural hair growth tricks?

If yes, then you are in the right place to discover the best hair growth tricks of all time.

Vitamin supplements and protein shakes are a good sure fire way of boosting hair growth fast, we suggest getting vitamins and protein naturally from eating nutrient dense foods. Salmon, eggs, nuts, beans and avocados are things we eat regularly that are great for hair growth.


Apply any of the oils listed to your hair and leave it in for at least 30 mins before you shower or even overnight. Concentrate on the ends but massage a small amount on the scalp too if you have flaking or dandruff.

Top 10 tricks for natural hair growth include:

Natural Hair growth tricks
  • Carrier oils are oils used to dilute essential oils like Rosemary oil so that they can be applied to the skin without risk of irritation, they also stimulate hair growth and condition the hair. We recommend using at least one carrier oil to treat your hair once a week.
  • coconut oil has the highest penetration rate into the hair shaft making it the best all around oil treatment.
  • Olive oil penetrates our hair the best and makes it shiny without being greasy. Even if we run out of conditioner, we just put some on 30 minutes before we shower and we can’t tell the difference. It doesn’t seem to matter what brand of olive oil we use either.
  • Castor oil which has been known to also speed up hair growth in mostly curly and ethnic hair. Castor is an affordable treatment if you are looking to add shine, smooth,  curly and condition your hair.
  • Avocado oil which is good for healing sun or heat damages. The fat content, antioxidant and anti-inflammatory properties, and minerals also makes a great ingredient for your hair and skin. Avocado oil hair helps tame frizz while promoting growth, shine, and more.
  • Arlgan oil which is great for straight, thin hair, Argan oil is also rich in vitamin E, which provides a fatty layer to your hair and scalp that may help prevent dryness and can help reduce fizziness and boost shine.
  • Cold pressed Marula oil for taming frizzy, curly, thick hair. This oil nourishes your scalp and follicles while keeping your hair looking shiny and full.
  • Vitamin E oil is amazing for both the scalp and hair and can prolong the shelf life of any oil it’s mixed with. We purchased ours at Trader Joe’s. It repairs damage, prevents gray hair, and also heals hair follicles. Be sure your scalp is clean if you plan on using it therfaster. It is surely one of the fastest natural hair growth trick you must try.
  • Rice water is the starchy water left over after rice is cooked or left to soak. It is thought to make the hair smooth and shiny, as well as help it grow faster.
  • Onion juice helps improve hair growth by boosting the level of an antioxidant enzyme catalase. This enzyme helps decompose hydrogen peroxide, optimizing the hair growth cycle. The rich sulfur content also helps minimize hair thinning and breakage.

For extra nourishment you can also add a tablespoon of any of the oil to your shampoo and apply on days where you don’t do the oil treatment

We believe That the tricks listed above will help your hair grow faster. To stay updated about more articles on natural hair growth tricks, kindly subscribe to our mailing list.

We welcome comments! Share your ideas with us.

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Women's Health

Perfect Fruits to Eat During Pregnancy

Hello, Today we bring to you list of fruits a pregnant woman should take during pregnancy, because lots of fruit serves different purposes, but eating the right ones will help both mum and her baby, because Eating plenty of fruit and vegetables during pregnancy provides pregnant women with adequate nutritions to support their developing baby. It should also minimize the risk of certain diseases and defects and help to nourish the woman’s body. ..

First lets know what fruit is all about:

Fruits can be said to be the means by which angiosperms disseminate seeds, in some common language usage, “fruit” normally means the fleshy seed-associated structures of a plant that are sweet or sour, and edible in the raw state, such as apples, bananas, grapes, lemons, oranges, and strawberries.

We can also say A fruit is actually the sweet, ripened ovary or ovaries of a seed-bearing plant, the purpose of which is to promote animals to carry the seeds away from the plant.

The truth is pregnant women are to eat at least five portions of fresh fruit and vegetables each day and to vary these as much as possible. Fruit can be fresh, canned, frozen, or dried.

A nice and nutritious fruit diet can play an essential role in a person’s overall health, helping the body to function effectively and reducing the risk of some diseases, and also Most a healthful diet should include plenty of fruits, vegetables, whole grains, lean protein, and healthful fats. However, they may not realize that specific fruits are particularly beneficial during pregnancy.

These are List of Fruits to Eat During Pregnancy:

1. Apples

2. Grapes

3. Bananas

4. Guava

5. Avocados

6. Pears

7. Mangoes

8. Oranges

9. Apricots

10. Pomegranates

These fruits are advisable to be taken by a pregnant woman because they differently contains; Vitamins A, C, E and K, Calcium, Iron, Potassium, Silicon, Water, Fiber, Folate, Protein, Minerals, which all these are helpful in different ways for both the mum and her baby.

Goodluck…


Categories
General Health Women's Health

Eniola Badmus’ mental health affected by ‘giveaway fraud’ saga

Big, bold and beautiful Nollywood diva, Eniola Badmus who recently made the rounds online after she was called out over alleged giveaway fraud was reportedly affected by the case.

The saga generated after she was called out to holding on to a sponsor’s 500K.

The ‘Omo Ghetto” actress was reportedly given N500,000 to share to some poor Nigerians. She reportedly held onto the money after the sponsor refused to pay her N150,000 for the giveaway services.

The Screenshots of the DM leaked online showed that Eniola Badmus only mentioned the 150,000 charges after the man had sent the money.

She had already posted the 500,000 giveaway on her Instagram page before the deal went sour. Eniola Badmus also allegedly blocked the sponsor from reaching her.

Eniola was called unprintable names by Nigerians for this. In fact, she was dragged by the neck across the streets of social media.

According to reports, that period wasn’t a good one for the plus sized thespian. She was reportedly broken and cried bitterly over it.

“The dragging and name calling was too much for her. No body wanted to hear her own side of the story or even listen to her. She was painted black. She cried and it really affected her mental health” A source close to her told news men.

However, one of the twitter influncers who called her out has publicly apologized to her after Eniola reached out.

Bimbo took to twitter and wrote:

“I made a tweet about BadmusEniola days ago , it went viral , She has reached out to me about how this affected her. I have deleted the tweet immediately and also apologized . Mental health is something I take very seriously . Once again , I apologise sis”

What is Mental Health?

Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood.

Over the course of your life, if you experience mental health problems, your thinking, mood, and behavior could be affected. Many factors contribute to mental health problems, including:

Biological factors, such as genes or brain chemistry

Life experiences, such as trauma or abuse

Family history of mental health problems

Mental health problems are common but help is available. People with mental health problems can get better and many recover completely.

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Women's Health

3 Exercises That Can Make Sex Less Painful, According to a Pelvic Floor Therapist

Up to 20% of American women experience painful intercourse throughout their lives. As a pelvic floor physical therapist who treats pelvic pain every day, I guess that number doesn’t surprise me.

Many of the women I treat end up in my office after they’ve seen many doctors and tried other treatment approaches, and some have been dealing with painful sex for decades. My patients are a diverse group of different ages, backgrounds, and fitness levels. But the one thing they almost all have in common is feeling alone in their experience.
If you’ve also suffered through sex that hurts in some way, I’m here to tell you that you aren’t alone, and pelvic floor physical therapy can help. A number of emotional and physical stressors, as well as medical conditions, can cause or contribute to pelvic pain. However, in many cases, exercises done at home can manage discomfort and help you return to pain-free, enjoyable sex.

These exercises are not meant to replace proper medical care. Painful sex can have serious causes, and it’s important to see your gynecologist or primary care provider for testing and diagnostics. Conditions like endometriosis, pelvic congestion, infections, vaginismus, vulvodynia, and interstitial cystitis can all cause pelvic pain. These diagnoses may require medical care, yet sometimes women receive treatment and continue to experience symptoms. What then?

A few other factors may also contribute to pain in women who have any of the above listed conditions, as well as women with none of them. One of those biggest factors is your pelvic floor. The pelvic floor is a large, bowl-shaped muscle group stretching from your pubic bone to your tailbone. Your pelvic floor controls your bladder and bowel. It’s also what relaxes to allow for penetration, and contracts rhythmically and involuntarily during an orgasm.

Like all other skeletal muscles in the body, this muscle group can be weak, or it can be tight. While both pose potential concerns for pelvic floor functioning, tightness in these muscles can lead to painful sex, which is medically known as dyspareunia.

The following three exercises are in no way meant to encourage forgoing visits with doctors and physical therapists. But they are the ones I frequently advise patients to do at home to relax their pelvic floors and work toward pain-free sex. They can be done prior to sex to make penetration less painful, and they can be done after sex to help relax the body following an orgasm. It all depends when you experience pain.

 

Diaphragmatic breathing

The diaphragm is a dome-shaped muscle that sits beneath your rib cage and is connected to your pelvic floor via muscles and fascia (fibrous tissue). As you take a breath into your belly, your diaphragm draws downward. At the same time, your pelvic floor drops into a more relaxed position, stretching your pelvic floor. As you exhale, your diaphragm rises back to its resting position and your pelvic floor follows suit. Diaphragmatic breathing allows us the opportunity to stretch the pelvic floor throughout the day and can even be performed during sex to decrease pain.

How does one diaphragmatically breathe, correctly? Lie on your back, placing one hand on your chest and the other on your belly. Take in a slow breath. You want your belly hand to rise, while your chest hand stays still. Pause, and let the air slowly escape your lungs. Your belly hand should fall, while your chest hand remains still. Go slow; breathe in for 5 seconds, then out for 5 seconds. Your rib cage and abdomen should slowly expand, and then slowly come back to resting. This exercise cannot be overdone and can be practiced in any position. The more, the better.

 

Child’s pose

Child’s pose is a common yoga pose and an excellent pelvic floor stretch. In a kneeling position, bring your knees out wide while keeping your toes together. If this hurts your knees, you can roll up a towel or blanket to kneel on. Sit up straight, and then bring your head toward the floor. If this is too much for your knees, hips, or back, bring your forearms to the ground in front of you and rest your head on your arms. When comfortable in this position, start taking big, slow breaths.

As you breathe in you may feel a gentle drop through your pelvic floor, and as you exhale you may feel it gently rise. Breathe in this position for at least 30 seconds, up to a few minutes.

 

Happy baby

For happy baby, another common yoga pose, lie on your back. Take in a deep breath and exhale to bring your knees toward your underarms, keeping your feet and knees wide. With your hands, grab the outside of your feet if you can, but your shins and knees are a great alternative if you have trouble reaching. If you are flexible enough, try to bring your feet over your knees, perpendicular to the ground. Start breathing, slowly.

To intensify this stretch, you can gently rock your hips back and forth, bending and unbending your lower back against the ground until you find a comfortable position. As you breathe in, you may feel that same gentle drop. As you exhale, you may feel that same gentle rise. Just like for child’s pose, breathe in this position for at least 30 seconds or longer if comfortable.

How often should you do these moves? I typically recommend 5 breaths at least 5 times per day. For child’s pose and happy baby, 30 seconds to a few minutes at least 2-3 times per day. But they also can’t be overdone, so the more the merrier. Everyone is different, but the great thing about stretching is it can’t hurt you.

Source: Health.com