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Guidelines to Exercising:

Avoid exercising on an empty stomach or immediately after a meal.


Avoid reaching a point of breathlessness during your exercises.
Adequate warm up and cool down is essential.
Avoid exercising if you are unwell.
Drink plenty of fluids in the day.
Pregnancy may not be a great time to experiment with something new. Make sure
you know what you were doing before your pregnancy but the intensity levels will change.
Contact sports adventure sports martial arts and activities with balance restraints
will have to be discontinued.
!he body definitely needs rest one or two days a week.
"ear appropriate clothing and footwear while exercising.
#top exercising if you experience discomfort and pain with any exercise. $our body
becomes heavy and changes gradually during pregnancy so what is comfortable today may
get a little strenuous later pat.
Any new developments in the pregnancy will require alterations in the existing
exercise terns. %eep us informed. &esume exercising only after you have got clear
instructions.
Going through the pregnancy with awareness
'. %indly refer the mail guidelines to exercising and planning your work out schedule.
(. &epetition )ntensity #peed and *old counts are personal to each of you please
here adhere to the instruction in the class.
+. Please understand that at Dwi Maternity #tudio we work towards enhancing the
quality of your pregnancy and childbirth experience our course content has been
meticulously designed to deliver so with knowledge experience and expertise on the topics
covered for the session. $our medical records and history of the pregnancy is scrutini,ed as
you complete your registration formalities. -xercising is something that one needs to watch
understand the technique and practice. !his mail has pointers to help you remember what
you have already learnt and practiced and not used as guide lines to start something afresh.
%indly refrain from advising your friends and relatives to use this mail as a guide to start
exercising if they have not attended the session .or directly registered with us. "hat may
be ok for one person may not work for another.
Mandatory Exercises:
/utterfly sitting
'. Abdominal and pelvic floor exercise
(. /reathing
3. Stretches in standing:
Stretch 1:
#tarting Position0 standing facing the wall stand at ease1old the leg from the knees by
holding your ankle.
Stretch 2:
#tarting Position0 standing facing the wall on the heelPush your buttocks out and feel the
calf tightening
Stretch3:
#tarting Position0 standing facing the wall feet flatPush your buttocks out feeling the stretch
on the lower back
Stretch 4:
#tarting Position0 #tanding by the side of the wall both hands against the wallMove
maximum two steps away from the wall face towards the ceiling feel the stretch in the
sides
2.#tarting Position0 3ie flat on the back with knees folded
-xercise0 3ift buttocks off the floor.

Class Summary:
#umo #eries of #quats0

Starting position:
#tanding 4sequence of squats one after the other5
3egs wide a part knees folded toes pointing away buttocks pushed behind.

Exercise:
'. 3evel '0 #ame as starting position.
(. 3evel (0 1rom level ' 6o down on the knees and squat further
+. 3evel +0 1rom level ( /oth palms placed on the floor
7. 3evel 70 1rom level + Push hips down
2. 3evel 20 1rom level + toes pointing away knees straight push hips up.

!"E: #!nly Sumo Series o$ S%uats&
!hese exercises are done an alternate days or twice a week.
&educe your walking time the day you have done your squats.
Lactation and Breastfeeding
Session Summary
1. Before the baby
a. Preparing the breasts
In your third trimester of pregnancy, start massaging your breasts gently
using cream or oil. From your 37
th
week onwards massage igorously,
and make sure you pinch and pull your nipples to prepare them for
breastfeeding.
b. Preparing the body
!de"uate hydration, good nutrition and e#ercise are the three most
important things you need to focus on in order to prepare your body for
lactation and breastfeeding.
c. Preparing the mind
$nderstanding breastfeeding and its importance is half the battle won.
Please read up on the sub%ect as much as you can, talk to e#perts in the
area and get yourself e"uipped mentally, emotionally and psychologically
to breastfeed.
&. !fter the baby
a. For the Baby
i. 'olds
(here are no )right* or )wrong* holds when it comes to holding your baby. +hat*s most
important is closeness. 'old your baby close, the baby*s ga,e should be towards the
mother hence the baby is turned to its side on the mothers lap, the whole of the areola
is gien to the baby.
ii. Burping
-ake sure that you burp your baby after eery feed. (here is no set fre"uency at which
you must burp your baby, so you will hae to take your cues from your little one. .ome
babies need to be burped multiple times during a single feed. /ou can either use the
shoulder0hold techni"ue or you can rock your baby gently back and forth in a sitting
position, taking care to support the head and neck.
iii. Feeding on demand
For the first three months, please feed your baby on demand. 1o not schedule the
feeds or go by a timetable.
i. 2uick response
+hen you recogni,e a hunger cry, please respond "uickly by feeding your baby. It is
unhealthy to allow your baby to cry for long durations.
. !oid the bottle
! lot of mothers gie up easily thinking that they are not producing enough milk. (his is
untrue. (here cannot be a )no milk* or )insufficient milk* situation. /our body produces all
the milk re"uired by your baby. Please aoid switching to a bottle because fre"uently
alternating between the breast and bottle leads to nipple confusion.
i. Pointers on ade"uacy of breastfeeding
If your baby*s weight gain is satisfactory, and your baby is alert and not crying, it means
your baby is being fed ade"uately.
b. For the -other
Breast -ilk is not immediately aailable in the mother*s breast after child birth. It is the
baby*s suckling that will first replenish the fore milk 3colostrum4 and finally make way for
breast milk to flow in &5 to 56 hrs later. 1o not panic till then7
i. Feed immediately after birth
Please do not allow hospital staff to whisk your baby away. Insist on feeding your baby
immediately after birth.
ii. Feeding postures
choose the posture that works best for you. In the first few weeks, sitting up is the best
way to feed because graity will aid the milk letdown. 8entually, you can adopt the
side0lying position. .upport yourself with pillows and cushions on your back, lap and
any other body part to make yourself most comfortable.
iii. Fluids
!de"uate hydration is of utmost importance to a lactating mother. 1rink plenty of water,
fresh %uices, butter milk, tender coconut water etc. and stay hydrated.
i. Baby falling asleep at breast
often, babies that nurse fall asleep at the mother*s breast. .ome babies need some help
with this. .o, they cry. Please do not misunderstand the crying as a sign of further
hunger. .uch crying is a sign of sleepiness. .o, if you can take your baby off the breast,
and hold the baby close, rock the baby gently, you will help him or her to fall asleep.
. 3F breastfeeding issues
(he most common breastfeeding problems can be summari,ed as the )3F issues*. (he
first )F* stands for Feeding difficulties related to the breasts, such as engorgement,
cracked nipples, and the )no0milk syndrome*. (he second )F* stands for Fatigue and the
third )F* for Frustration.
i. Psychological effects of breastfeeding
Breastfeeding is e#tremely important, not only to satisfy a baby*s physical hunger, but
also to gratify a deeper, longer0lasting emotional need. Breastfed babies grow up into
psychologically secure, emotionally balanced indiiduals because a mother*s closeness
assures them of loe, safety and peace. Being held close as infants during
breastfeeding enhances self esteem, improes intelligence and instils self0confidence in
later years.
The Goodness of Breast Milk
(here is an abundance of goodness in a mother*s milk. (he human breasts are placed
in such a manner that each time a mother picks up her baby to feed, the baby can hear
the familiar beat of the mother*s heart and feel secure and loed. For the little ones it*s
not about settling in to a new city or country but 9a %ourney across the +orld:.

Below are some important points you must remember;
(he most fundamental inestment into your baby*s health would be to breast0
feed your baby e#clusiely for a period of four to si# months.
(he only way breast feeding affects the mother*s physical appearance is by
helping her shed weight.
!rm your baby with a strong immune system. ! breast0fed baby will be a healthy
toddler, fall sick less often, and recoer from common ailments faster.
Breast0fed babies hae more chances to grow into leaner adults. <besity is the
most common health problem people are fighting in today*s world.
Breast0fed babies hae to battle less with tooth decay and dental caries.
Breast0fed babies would most probably be spared the agony of piles and
haemorrhoids.
Breast0fed babies grow into more emotionally and mentally secure and
composed indiiduals.

/ou should be well aware of the '= Policies for -aternity leae and breastfeeding if
you are a working woman and are planning to work after haing your baby.
Breastfeeding tips and FAQs
In the ne#t section is a list of top 1> breastfeeding tips for the mother and for the father,
followed by some fre"uently asked common "uestions related to diet for lactating
mothers.
Moms: Top 1 things to do !hile Breastfeeding
1. !dmire your baby. (alk and sing to your baby. ?ook your baby in the eyes. <f
course interacting with your child is number 17
&. ?ie down in the bed. If you hae not yet mastered the side0lying position, I highly
recommend that you do so !.!P7 (his is one of the best ways for a mother to
get some rest. 3<f course, make sure that the bed conditions are safe for the
baby in case you both happen to fall asleep while nursing0a beautiful thing74
3. 1rink water and eat a healthful snack. It*s a good idea to keep water handy and
hae easy snacks ready to grab on your way to the rocking chair or gilder. (ry
carrot sticks, an apple or a banana.
5. +atch teleision. !s long as your baby is not distracted by the noise, this can be
a nice way for you to en%oy some down time.
@. =ead a book.
A. =ead a book to your older child3ren4. -ake an effort to include your other
children in that special snuggle time on the couch.
7. Play a game with your older child3ren4. .ome mothers find it helpful to use a sling
to nurse, freeing up both hands for a game of Bandy ?and or Bhutes and
?adders. If you don*t hae older children, a sling can help free up your hands for
housecleaning 3who am I kidding though 0 I am more likely to use the time to
rest, eat, watch teleision or do all three at once74
6. (alk on the telephone. <nce you*e mastered breastfeeding, those nursing
sessions are a great time to catch up on some adult conersation7
C. !ppreciate the "uiet. !ppreciate this special time with your child, no matter how
cra,y the rest of your day has been.
1>. Bongratulate yourself on the great %ob you are doing as a mother. !s corny as it
sounds, you should be proud of your accomplishment in nursing your child7
"ads: Top 1 things to do !hile your partner is #reastfeeding
1. Det her a glass of water 3+<=E. 8F8=/ (I-87 !ppreciation guaranteedG
ade"uate re0hydration is important for making good milk4
&. Backrub 3also works really well for rela#ationG 8specially in the first few weeks,
when the feeding hurts.4
3. Burp the baby after each bit of feeding 3so she can go to the loo or do something
else4
5. (alk to her as you hold her hand.
@. Put on a good tune on the stereo so she can rela# by listening to some music of
her choice.
A. .terili,e the breast pump and spare containers 3always good to capture a bit of
spare milk4
7. -ake breakfast, dinner or late night snacks.
6. Ball the lactation consultant when things get rough.
C. Pick up the phone and take messages for her.
1>. Better still. Put the phone out of the hook altogether 3breastfeeding mums
shouldn*t be disturbed4, and gie her a foot massage7
Breastfeeding "iet FAQs
2; +hat should I be eatingH
!; (hink of breastfeeding as continued motiation to follow the healthy diet you followed
during pregnancy. Focus on eating whole grains and cereals, fresh fruits and
egetables, and foods that proide plenty of protein, calcium, and iron 3and, as always,
as occasional treat is fine4.

2; 'ow much water must I drinkH
!; Plenty. +ater hydrates you and improes milk production in the body. 1rink up to 3
litres a day if you can.

2; +hat about dieting during breastfeedingH
!; ?ose weight gradually by combining a healthy, low0fat diet with moderate e#ercise.
=apid weight loss may pose a danger to your baby because it possibly releases to#ins I
normally stored in your body fatJin to the bloodstream, increasing the amount of these
contaminants that wind up in your milk.

2; +hat about itamin and iron supplementsH
!; If you took antenatal supplements during your pregnancy, it is wise to check with
your doctor if you need to continue taking supplements. !nd if you do continue with a
general itamin supplement, remember that it can*t make up for poor eating habits.
.trie to eat a well0balanced, aried diet.

2; +hat is the nutritional re"uirement for me and for my baby during breastfeedingH
!; .ome of the calories re"uired for breast milk production are supplied by body fat
reseres laid down during pregnancy. 'oweer, additional calories are needed oer and
aboe your pre0pregnancy intake to proide enough energy to supply the needs of your
growing baby. !s you start to wean your baby, your calorie needs will gradually return
to pre0pregnancy leels.

.tudies show that if you breastfeed your baby, you will reach your pre0pregnancy weight
faster as compared to a mother who does not breastfeed.

(he recommended dietary allowance for lactating mothers according to the Indian
Bouncil of -edical =esearch is as follows;

>0A months I @@> EcalKday

701& months I 5>>Kday

'oweer, recent research suggests that these figures are too high and that an e#tra 3>>
I 5>> calories per day is enough for fully breastfeeding mothers during the first three
months.


.o, all the best7 'appy breastfeeding7


Baby Bath FAQ

$o! often does my ne!#orn need a #ath%
(hereLs no need to gie your newborn a bath eery day. In fact, bathing your baby more than
seeral times a week may dry out the baby*s skin. If youLre "uick with clean diapers and fresh
burp cloths, youLre already cleaning the parts that really need attention J the face, neck and
diaper area. It might be a good idea to sponge your newborn until the umbilical cord stump falls
off.
&hat type of #a#y tu# is #est%
+hen you are ready to gie your baby a tub bath J whether you do so right from the start or
you try sponge baths first J youLll hae plenty of choices. -any parents choose free0standing
plastic tubs specifically designed for newborns. <thers opt for plain plastic basins or inflatable
tubs that fit inside the regular bathtub. ?ined with a towel or rubber mat, the kitchen or bathroom
sink may be another option.
$o! much !ater should ' put in the tu#%
/ouLll need only @ to A inches of warm water for a baby bath. (o keep your baby warm, pour
warm water oer the baby*s body throughout the bath.
&hat a#out !ater temperature%
+arm water is best. !lways check the water temperature with your wrist or elbow before
bathing your baby. Be sure the room is comfortably warm, too. ! wet baby may be easily
chilled.
'n our community( a masseur is hired to massage and #athe the #a#y) 's this *+%
(his document offers you some tried0and0tested adice and some useful tips
that will help you master the art of bathing and grooming your baby.
.afety is the most important consideration, not necessarily the type of tub.
Dather your supplies ahead of time so that you can keep one hand on the
baby at all times. If youLre interrupted, take your baby with you. Meer leae
your baby alone in the water.
! lot of communities beliee in bringing in a professional to massage and bathe the newborn for
the first few weeks. (he bright side to this practice is that the new mother gets a break and can
take it easy for a while, until her stitches heal and she stops bleeding. 'oweer, when you
decide to hire an e#ternal masseur, either as a full0time, lie0in maid or as a part0time help who
comes and leaes on a daily basis, you need to take certain precautions;
8nsure that the masseur comes with e#cellent recommendations and is reliable.
Be informed about the masseur*s background and place to residence.
Bheck whether the masseur you hae chosen follows good personal hygiene and is well0
groomed.
.uperise the massage and bath to make sure that your baby is comfortable.
Be sure that the techni"ue and routine adopted by the masseur works for you and your baby.
Bath Safety
,hoose a time !hen your #a#y is a!ake. .chedule a bath for mid morning. Meer bathe a
baby on an empty stomach. !lso, aoid baths immediately after a meal as he may be
uncomfortable and may throw up.
Make sure the room is comforta#le and !arm especially in !inter. In summer, ensure that
you turn off the fanKcoolerK!B and shut the door and windows to preent any wind drafts when
you step out of the bath with the baby.
Gi-e your #a#y a gentle massage. !oid using any massage oils especially in the first few
weeks, as they may irritate your babyLs delicate skin. -oreoer, please be aware that any oil
entering the baby*s nose or ears accidentally can be dangerous, as this can lead to a condition
called lippid pneumonia, which is fatal.
A-oid massaging !ith ra! milk or besan. -any moms beliee that massaging a baby with
raw milk or besan 3gram flour4 and haldi 3turmeric paste4 will ensure a fair comple#ion. (his is a
misconception I raw milk can carry a host of bacteria and cause infections such as diarrhea, 8.
'ere are some safety tips that you must keep in mind when
bathing your newborn. (he most important point you must
remember is to neer leae your baby alone in the water. Below
are some of the other important tips and suggestions relating to
your baby*s bath routineH
coli and salmonella. (he gram flour paste is abrasie in nature and may cause skin allergies,
rashes or een bruises.
A-oid using li.uid antiseptic in #ath !ater. In some Indian homes, it is a common practice to
use a teaspoon of li"uid antisepticK disinfectant 3such as dettol or salon4 in the bath water. (his
practice is best aoided as it may lead to allergic reactions and newborn babies rarely get so
dirty. Instead, use mild soap or baby cleanser, which will protect the baby*s skin.
&ash your #a#y/s face and hair right at the end. -any babies get isibly upset when their
face and hair are cleaned. If you clean the baby*s face and hair right at the end it will be easier
to dry, dress and feed the baby immediately without haing to worry about cleaning the rest of
the body and it will also reduce the time spent with wet hair.
0ay attention to the neck area as s!eat and e1cess milk tend to collect here. !lso clean
between the fingers and toes where dirt tends to settle. (alcum powder and sweat may collect
between the folds of the skin on thighs, inner elbow, neck and knees, so clean these areas
carefully as well.
Limit the use of talcum po!der. If you decide to use talcum powder choose a brand made
specially for babies and use a powder puff or a piece of cloth to apply powder taking care to
aoid the nasal area, mouth, eyes and genitals. Meer dab powder directly from the container
onto your baby. -oreoer, many pediatricians specifically adise against the use of talcum
powder. .o, be sure to check with your baby*s pediatrician before you use powder on your
newborn.
A-oid creams and lotions on rashes. .ome babies may hae sensitie skin and hae rashes,
infantile ec,ema or baby acne. +hite heads and baby acne are caused by the maternal
hormones that hae been passed to your baby through the placenta before birth. .pots subside
gradually in a week or so. (hey may also recur and persist till the baby is about a few months
old. !oid using creams and lotions on the irritated skin. !t times, rashes also appear due to
oer0wrapping the baby in hot and humid climate.

A-oid s.uee2ing the ne!#orn/s #reasts. 8#posure to maternal hormones during pregnancy
causes a slight enlargement of breasts in some baby boys and baby girls as well, and
sometimes there is a white discharge. (his white milky discharge is known as NwitchLs milkN.
!oid s"uee,ing the breast tissue as this could lead to infection. (he breast enlargement will
automatically disappear oer a couple of months.
Grooming FAQ
Hair
&hat is cradle cap%
Bradle cap 3which looks like dandruff4 is an accumulation of dead skin and oily secretions on the
infant*s scalp. (he best way to treat it is to rub baby oil into the scalp and massage daily.
.hampoo the baby*s hair, rubbing the scalp briskly with your fingers and then brush her hair
with a fine0toothed comb. Be gentle and do not use pressure.

For ho! long does cradle cap persist%
(his condition rarely persists beyond the first month. If it does, or if you notice it on other parts
of the body, check with the pediatrician.
Nails
$o! should ' trim the #a#y3s fingernails%
Eeep your baby*s nails trimmed so that he does not scratch himself. $se a pair of blunt0tipped
fingernail scissors so that you do not hurt the baby. Eeep the nails short and smooth. It is easier
to cut the nails after a bath when they are soft or when the baby is asleep and the fingers are
rela#ed. +hether you use a pair of scissors or a nail clipper, it may help push back the skin
underneath the nails and then trim them.

Should ' use a nail clipper or a pair of #lunt scissors%
-ost infant grooming sets come with a nail clipper as well as a pair of blunt scissors. /ou
should initially use the scissors because they are safer for the baby. (he only drawback is that
you cannot cut the nails too close 3which means you may hae to trim the baby*s nails more
often4. Be more careful with a nail clipper, een if it is especially for infants, because the
chances of your cutting the baby are ery high.
Ear and Nose
$o! do ' clean the !a1 from my #a#y3s ears%
.ticking a cotton swab into the infant*s ear canal is an absolute no. Blean %ust the outer ear with
a wet washcloth instead. Mewborn wa# comes out of the ear on its own accord. .o cleaning the
outer ear will take care of the wa# discharged from the ear.

$o! do ' clean my #a#y3s nose%
+hen you clean mucus from a baby*s nose, use the corner of a wet washcloth, rather than a
cotton swab. If the baby*s nose gets uncomfortably stuffed from a cold you can use an aspirator.
3If the congestion persists, take your baby to the pediatrician4. !s a home remedy for
congested noses, you can also steam up the bathroom and then take the baby there. .ome
pediatricians recommend the use of a few drops of saline water in the nostrils to clear the
congestion. Please check with your baby*s doctor on the best course of action.
Skin
&hat are the #enefits of #a#y po!der or #a#y oil%
(here are many products to make your baby feel e#tra good after a bath. 1uring the summer,
there*s nothing better than patting some baby powder or cornstarch on your baby to keep her
cool and comfortable. !nother thing you can do for your baby is gie her a massage. .lowly and
gently rub baby lotion or oil all oer her body and feel her rela#. (his is a nice way of continuing
to deelop the growing bond between you and your baby. 'oweer, it is best to massage neck0
down, aoiding the face, which is sensitie.

Are there any tips to using #a#y po!der%
/ou should be careful that you do not create a cloud of powder, because it can cause her to
choke. !lso be sure to sprinkle the powder first into your hand and then on the baby. It is also
important you do not let the powder cake in the cracks, creices and folds of the newborn
because it could lead to skin infection and significant irritation for the baby. !nd most
importantly, check with your pediatrician if it is <E to use powder.
Baby Clothes
Are nappies #etter or diapers%
(here really is no right or wrong way to dress your baby. .ome mothers use diapers e#tensiely
to aoid the hassle of washing and laundering nappies. .ome others swear by nappies alone.
'oweer, for most mothers, what works is a combination of nappies and diapers. Bomfortable
cotton cloth nappies at home and diapers when going out. !lso, using diapers at night can help
your baby sleep longer, and conse"uently, help you rest as well.
&hat detergent to use%
(hat depends entirely on you. For the first few months, you may want to wash baby*s clothes
separately, using a mild baby detergent. 8lse, you can use your regular detergent in diluted
form right from the beginning. +hateer you choose to use, be sure not to use any antiseptic or
disinfectant 3like dettol or salon4 to wash your baby*s clothes.