A Postnatal Yoga Routine: A Quicker Way for Mental and Physical Recovery

Pregnancy and childbirth can wreak havoc on a woman's body. You may think that you will never get your pre-pregnancy body back during the weeks and months following the birth of your new baby. Your abdominal muscles feel as if they can't be stretched any further, you may be recovering from physical exhaustion due to a lengthy labor, your whole body may feel tight and unwilling to move like it once did, and you might feel as if the body you once new is now foreign to you.

Doing anything physical under these conditions is not an easy task, but if you can make yourself devote just ten to fifteen minutes a day to a postpartum yoga routine, you might find that you can get your body and even your mind back a lot more quickly than you thought possible. Below are some of the yoga exercises that you can easily add to your postnatal yoga routine.

The first thing most mothers want to work on is their stretched abdominal muscles. These six poses will definitely help get the tone back.

- Locust Pose

This pose, also called Salambasana, is very simple yet effective. Lie down on your stomach with toes pointed and hands at your sides with palms toward the ceiling. Breath in, and then while exhaling balance on your belly by lifting your arms, head and legs up. This pose strengthens back and stomach muscles, improves overall posture and stimulates those all important abdominal organs.

- Modified Boat Pose

For this pose, also titled Navasana, you take a seat on the floor with your legs extended in front of you. While grasping your left thigh with your left hand and your right with your right, lift your chest and tighten your abdominal muscles. Keep your back as straight as possible and lift your feet off the ground. Lean back slightly. After doing this pose for a couple of weeks you should feel strong enough to make the pose more challenging by lifting your shins up even higher and reaching your hands to your feet. This pose is excellent for reducing stress, building the tummy muscles, and aiding with digestion.

- Plank Pose

This is a very popular abdominal pose and it really works. Hold yourself up as if you were doing a push-up. Try to keep your spine as straight as possible and hold for as long as you can. This pose works most muscles in the body with a focus on arms back and abdominals.

- Triangle pose

Also called Trikonasana, this pose starts with the feet around five feet apart. Turn one foot so it is perpendicular to the other (right to left in the first example). Stretch your arms out at the same height as your shoulders and place your torso over your right leg with your hips square to the front. Your right hand should be on your right ankle and your left should be pointing toward the ceiling. Repeat for the other side of the body. This pose is great for arm strength as well as the muscles in the pelvic floor.

- The Son of Brahma Pose

Also called Marichyasana I, this pose begins in a sitting position on the floor. Extend both legs straight out to your front and slowly bring one leg back toward your body with your foot flat on the floor. Reach around the shin that is vertical and hold onto the wrist of your other arm. As you breath in bend over the extended leg. Repeat for the other side. This pose gets rid of hip and back pain and also helps out with the abdominal organs.

- Cobra

This is also called Bhujangasana and is a very important yoga exercise. Lie on the floor on your belly. Place your hands palm down at the width of your shoulders. Your toes should be extended. While pressing your pelvis and thighs into the ground, inhale and extend your arms. This stretch and bend should be evenly distributed throughout your entire back area. This exercise is excellent for the back, muscles of the pelvic floor and thighs. It can also help with being tired and mild depression.

The postnatal period is difficult for almost every new mom. Yoga can be very helpful in getting your body and mind back to the healthy state they were in before pregnancy. Add the above poses to your postnatal yoga routine and you should really start feeling better quickly.

Maternity Clothes - How to Save a Lot of Money

Congratulations, you're having a baby! If this is your first baby, you'll be spending some money for all the things your new addition will need but don't spend a lot of money on a maternity wardrobe. Here are a few tips that will help you save a lot of money on your clothes.

One of the most important things to remember about this time in your life is that you're really only going to need true maternity clothes for about four to five months. Be practical about your needs. Don't buy expensive maternity clothes for "just in case" events unless you know you'll really need it.

Don't assume that all you can purchase are clothes labeled 'maternity' especially in the first few months when you might need a bit more room but you're not looking really pregnant yet. Many styles, like the newer baby-doll shirts allow a generous bit of fabric in the front. The same applies to pants in that early on, you might need a bit of stretch in the waist but you won't fill out maternity pants yet. Pants with elastic waist bands will fit the bill.

Let me touch briefly on saving a bit of money on bras and undergarments while you're pregnant. Don't spend money on maternity underwear. They're designed to stretch out over your tummy but it's really more comfortable and easier to wear bikini underwear and let it sit under your tummy (trust me and lots of other women on this one). You'll find that early on, your breasts will get larger and you'll need to go up in cup-size. Later on, you'll notice that you might not need a larger cup size but you'll need a bit more room around. Don't go out and buy another new bra. You can find bra extenders at sewing centers. They don't require sewing and just connect to your current bra at the hook and loops. They are about $2 compared to $30+ for new bras.

Here are the other ideas to help you save a lot of money on maternity clothes:

1) Borrow clothes from friends - My girlfriend started her family before I did and she actually offered her maternity clothes to me to use during my pregnancy. In the same way, I offered her some of my own maternity clothes when she was pregnant after me. We actually exchanged the same clothes four times before I sent them onto my sister-in-law and she and her friends exchanged them several more times.

When borrowing maternity clothes, DO make sure to take care of the clothes and launder them properly. Make sure to return them when you're done using them unless you've been clearly told not to return them (I was a bit upset when a coworker gave away some of my maternity clothes without my okay because she thought we were done having children).

2) Thrift stores - So many women quickly get rid of their maternity clothes when they think they're done having kids. They don't want to look at the "fat clothes" any more. Although I wasn't in the market for business-type maternity clothes, I was amazed at how inexpensive some of those types of maternity clothes were (after having seen them for full-price in a maternity clothing store).

3) Consignment shops - Sometimes you might need a dress or outfit for a special occasion. My brother was getting married when I was VERY pregnant with our third and I chose to not be a bridesmaid but was going to do a reading and needed something special. I found some very nice maternity "special occasion" dresses at a local consignment shop for a fraction of their original cost.

4) eBay - If you do a search of "maternity clothes lot size ___", you'll find a large selection of maternity clothes available. You can find sellers looking to sell "lots" of clothing or individual pieces.

5) Craigslist.org - Craig list is a great place to find a lot of things, not just maternity clothes. You can search your area of the state and contact most sellers through the e-mails provided. Many sellers are looking to sell entire wardrobes for very little. For safety, never meet up with any seller alone and don't tell the seller your exact address.

6) Box Stores - Many of the large chain box stores now carry maternity clothes; Target, Wal-Mart, Kmart and Kohl's, just to name a few. These stores are much cheaper than the specialty maternity clothing stores I was mainly limited to when I was pregnant. Stores like Kohl's always offer up coupons that can help you stretch your maternity clothing budget even further. Don't forget to look outside of the maternity department for clothes that have a bit more fabric, stretch or style that doesn't limit it to just those of us who aren't pregnant.

7) Tag Sales - Some newspapers will advertise tag sales. Keep an eye out for tag sales that advertise maternity clothes. Although tag sale season may not time out with your pregnancy, it doesn't hurt to be open to the possibility of finding some great deals at them.

Trust me when I say that your little bundle of joy will help you find plenty of ways to part with your cash but it doesn't have to start before they even come into the world. With these tips, you can save a lot of money on your maternity clothes.

Modify Your Beauty Routines for a Healthy Pregnancy

Most pregnant women, once discovering that they will give birth to a little bundle of joy after nine months, start following pregnancy advice and tips religiously. This could range from avoiding alcohol to opting for a healthy pregnancy diet, which is loaded with fresh fruits and vegetables. Unfortunately, many pregnant women are unaware of the fact that hidden factors, such as harmful chemicals present in beauty products can interfere with a healthy pregnancy. Andrew Healy, obstetrician, Baystate Medical Center opined that since any material that is touched by the skin could get absorbed into the bloodstream and cross the placenta, women should exercise caution in this regard, during pregnancy.

Can hairspray and nail polish interfere with healthy pregnancy?

While few studies indicated that phthalates (present in many cosmetic products including hairspray and nail polish) could have a drastic impact on health pregnancy, FDA stated that these studies are not enough to establish the fact that phthalates can cause health hazards in humans. Judith Hellman, Professor, Mount Sinai School of Medicine says that for a healthy pregnancy, you can apply a small amount of hairspray and avoid breathing in the fumes.

Are tanning products and sun blocks safe?

While some think that using sunscreen can interfere with a safe pregnancy, experts opine that it is too early to draw such a conclusion. Dayna Salasche, who is associated with Northwestern University, says that wearing sunscreen, in fact, contributes to a healthy pregnancy. Salasche comments that pregnancy makes the skin even more sensitive and using a sunscreen can protect the skin from burning. As far as tanning products are concerned, experts agree that their role in healthy pregnancy is still not clear. However, to be on the safe side, avoid using a tanner regularly, or if you must, use it only occasionally.

Usage of acne medications

Many women, after discovering the first signs of pregnancy, realize that their face has become filled up with acne. Studies suggest that development of acne worsens during this phase because of constant hormonal fluctuations. Experts opine that if you are looking forward to a healthy pregnancy; avoid using creams that contain benzoyl peroxide, retinol or salicylic acid. Jeanie Leddon, Dermatologist says that for dealing with acne problems, while being pregnant, you can opt for topical medications containing clindamycin or azelaic acid. For good pregnancy care, you can consider using glycolic peels as well.

Avoid dyeing your hair during pregnancy

Though studies are yet to prove the impact of hair dye on women who are pregnant, experts recommends avoiding dyeing the hair, for a safe pregnancy. Jeannette Graf, dermatologist says that dyes may contain various types of ingredients, which could be dangerous. Therefore, if you are looking forward to good pregnancy care, avoid including them in your beauty regimen. If you want to highlight your hair, avoid applying anything to your scalp. Leddon provides the pregnancy advice that for a safe pregnancy, avoid any type of hair treatment during the first trimester pregnancy, since chances of miscarriage are maximum during this phase.

Getting Pregnant With Endometriosis - Medical and Alternative Therapies That Will Help You Conceive

If endometriosis is causing infertility and trouble with becoming pregnant, there are some alternative treatments that might be able to aid you in conceiving with endometriosis.

Getting Pregnant With Endometriosis - Medical Options

Endometriosis causes fertility and conception issues because of the damage or blockage of the delicate Fallopian tubes. Laser treatment or microsurgery may help to repair a woman's fertility, although there is reported evidence in the United States, which implies that doctors are not entirely sure of the ability of laser surgery to revive fertility. If the endometriosis has caused incurable harm, IVF treatment or tubal surgery can be employed to help with fertility and conception. Further medical treatment for endometriosis can include the prescription of some birth-control pills and often a drug called Danazol. The side effects of these medications can, for a lot of women, be more affecting than the actual affects of endometriosis. It is vitally important that you get advice from your medical practitioner if you are trying to get pregnant, because the drugs that are used to treat endometriosis can interfere with conception and pregnancy.

Getting pregnant with endometriosis - Natural ways to beat endometriosis

Conventional medicine is not always the solution for restoring fertility for women trying to get pregnant with endometriosis; resultantly many sufferers want to try alternative and natural treatments for endometriosis. Most practitioners of alternative medicine use a holistic approach addressing not only the endometriosis and the pain, but also improve diet and lifestyle to help women trying to become pregnant with endometriosis.

Hot baths with rejuvinating essential oils can help to reduce the pain of endometriosis, as do herbal teas. If you do plan to use herbal medicine, ensure that you discuss your case with a medical herbalist so that you can avoid any herbs that will interfere with conception and pregnancy. Some good, safe herbal teas, which will help to sooth endometriosis pain include powdered or root ginger tea (sweeten with honey), meadowsweet tea, chamomile tea and peppermint tea. Some experts suggest that avoiding caffeine, salt, sugar, animal fats, red meats, fried food and junk food, may be helpful in managing endometriosis.

Getting pregnant with endometriosis - True Stories

For all of the women out there who are attempting to get pregnant with endometriosis, there is always hope that you can successfully and naturally get pregnant with endometriosis, as these true stories testify:

Sam* had severe endometriosis for many years, but decided against treatment. Sam spent several years 'playing the field' with men, and never conceived, she felt secure that because of her endometriosis, she would never get pregnant. After several years of her 'liberal' lifestyle, she was shocked to discover one day that she had fallen pregnant. Sometimes things happen when you least expect them. Sam's story just goes to show that you could try for several years to get pregnant while you suffer from endometriosis, and finally end up with a nice surprise!

*name changed to protect privacy

Holly was diagnosed with stage 4 endometriosis two years ago, and was told by her fertility specialist that she would not be able to have her own children. Holly was devastated. Out of sheer desperation, Holly spent weeks trawling the internet for alternative answers. A fellow endometriosis suffer, also struggling with getting pregnant with endometriosis, suggested some alternative therapy. Within 2 months of pursuing the alternative treatment, Holly began to notice that she did not suffer the horrible symptoms of endometriosis that the doctors could not seem to end. Holly was stunned with the results and felt angry and confused with the medical professionals who had wanted to give Holly a hysterectomy. After just 7 weeks of treatment, Holly, the woman doctors told would never be able to have children, found that she was pregnant. Holly has gone on to give birth to healthy twins, and still feels unbelievably surprised, shocked and pleased with how her whole life has completely changed thanks to trying out some alternative solutions to cure her endometriosis and help her get pregnant.

Highmark Blue Cross Blue Shield For Affordable Maternity Coverage

When it comes to getting maternity coverage in Pennsylvania's individual health insurance market it is tough to beat Highmark Blue Cross Blue Shield. Although most plans offered through your employer will pay for the costs associated with having a baby, things change when you have to purchase a policy as an individual. Many times insurance carriers will not cover maternity expenses outright or if they do they offer limited coverage for an additional premium.

As far as the different types of policies which will pay maternity expenses there are basically two kinds: PPO's and HMO's.

Most HMO's require you to go to a primary care physician first who will then refer you to a specialist. Allot of people chafe at this idea as they like the freedom of choosing their own doctor without having to get a referral. PPO's on the other hand will let you visit any physician in their network without the need of a referral.

This brings us to Highmark Blue Cross. Their PPO insurance plans (Direct Blue and PPO Blue) offer maternity at NO EXTRA COST and no limits on coverage. Unlike many other companies who might limit expenses to a few thousand dollars a year, Highmark will pay up to the yearly limit which, on most plans, is one million dollars. The rates are also very affordable and available throughout much of the state.

As always, it's a good idea to consult with a licensed broker before applying for insurance so you can compare your options and pick the plan that best fits your needs.

Feeling Blue Before and After Baby Comes?

Perinatal Depressive Disorders

Feeling Blue Before and After Baby Comes?

Motherhood is often glorified as a time of happiness and fulfillment, but for a significant proportion of women, their experience is clouded by less rosy emotions which they experience throughout the nine months, and even after the baby is born. Perinatal depressive disorders are common and can have significant impact on the pregnancy and well-being of both mother and baby.

A Common Condition

Perinatal disorder is a range of mood disorders that can affect a woman during and after pregnancy, between 15 and 20 percent of all women experience some form of perinatal depression. A common perinatal depressive disorder is postpartum depression, which can affect as many as two in 10 women following childbirth. Its cause is usually genetically-linked or can be due to other factors such as difficult social circumstances, pervasive stress or poor social support. The most common symptoms include feeling overwhelmed, irritability, feeling weepy and crying. Fortunately, these symptoms usually resolve within two weeks of delivery. Whilst women benefit from a supportive and understanding environment, professional help is often required to manage baby blues.

The Telltale Signs

Symptoms of perinatal depression may include feelings of sadness, emptiness or a feeling of detached emotions, difficulty in experiencing pleasure, decreased sense of enjoyment, decreased motivation, a sense of guilt or loss of hope. Some women report poor concentration and slowed thinking. A small minority of women may also experience suicidal or infanticidal thoughts. Women who suffer from depression during their pregnancy have an increased risk of obstetric complications, including premature labour. Postnatal depression is associated with disturbances in bonding and attachment, which can have negative effects on the child's development.

How To Deal

Perinatal disorder is treatable and there are a few treatment options available. A woman who suspects that she may be experiencing symptoms of perinatal depression during or after her pregnancy should seek professional help or consult a doctor early. During the consultation, doctors would typically ask about any history of mood disorders or family history of perinatal depression.

Two common types of treatment are psychotherapy and medication. The type of treatment will depend on the severity of the depression. Whilst medication is used cautiously in pregnant and breastfeeding women, the risks of untreated depression are always weighed against the risks of medication. The earlier treatment is initiated, the better the prognosis. The spouse and family members of the mother experiencing perinatal depression can also provide valuable support by making themselves available to listen, understand and provide practical support. As for the mother herself, parenting classes also provide valuable information on coping strategies, apart from seeking professional help.

Cheap Hospitalization Insurance Rates Versus Major Medical Coverage Policy Benefits Comparison

Sure cheap hospitalization rates open ears, but major medical coverage policy benefits open eyes. No real comparison exists between cheap hospital insurance and comprehensive major medical except the rates. This is not a true policy benefits comparison. See how to rate the difference of hospitalization benefits paid when coverage is used. Since major claims are never cheap, unpaid medical bills, including outside hospital services can be a financial killer.

Listen to the television advertisement on how you can have cheap hospitalization rates of $6.00 a day, meaning only $180.00 monthly for a hospital policy. How can you beat the rates of as low as $10.00 daily for family benefits? That calculates to around $300.00 monthly. My wife pays $800.00 for her comprehensive major medical coverage with a small co-pay for prescriptions. You can see that something is wrong here. That is because you are looking at two rate pictures where the benefits comparison is in no way equal. Compare the major medical coverage as a whole apple, with the hospitalization policy as a smaller apple with a big chunk bit out.

Cheap Hospitalization Rates

First, remember that a hospitalization coverage policy means only providing some benefits for expenses that incur during a hospital stay. It is rare that outside services like seeing specialists, regular physician care, rehabilitation, and examinations like an MRI are covered. An MRI detailed scan providing x-ray views can easily cost over $1,000 alone. Other drawbacks are that benefits are set on few schedules. This means either there is no payable benefit; there is a limit for the service, or a 20% or higher co-pay for surgery and other items.

As an agent for a major insurance company specializing in medical coverage, they did not even offer a comprehensive major medical plan. So beware of the difference. Rates are based on adding up a number of benefit riders, similar to starting to build a plan after the base is established. The options that factored in the final rate were numerous. They included a maternity option, the daily room rate payable for a semi-private room, the co-payment for surgery, outpatient coverage in a matter of life and death situation, and a choice to cover outpatient surgery. If a cheap hospitalization policy was properly constructed, the rate was near the cost of major medical coverage, and it did not cover any benefits outside the hospital.

No one should ever buy hospital coverage as a gap supplemental insurance if you already have major medical, as you are only overlapping benefits. You could consider buying it as supplemental coverage if you cannot afford the cost of the higher quality comprehensive plan. However, hospital medical plans usually have a maximum cap for the total benefits that are paid for a single medical situation or over a lifetime.

Major Medical Coverage

This is medical insurance for inside and outside the hospital with very little exclusion. Some plans require that you pick from an approved list of doctors, or the insurer may insist approving your doctor's request to see a specialist before expenses are covered. There is a unique feature called catastrophic. This means the policy may have a maximum lifetime payout of $2,000,000 or higher. The purpose of accident and illness insurance is to avoid exposure to a financial risk you could never pay back.

There is another choice to hospitalization insurance, which you should check out if you do not want to pay bills the rest of your lifetime. That is where you receive all the normal comprehensive benefits of major medical after you decide on a deductible of $2,000 to $10,000. Yes, you would be responsible for the initial amount of satisfying the deductible. After that, all your benefits kick in. The price is extremely reasonable.

Under this alternative, you could have $85,000 in total charges in and out of the hospital plus rehabilitation. With the $5,000, deductible you are not ruined for life. Most hospitals would take a $100 monthly payment plan, so in 50 or so months the debt would be paid off. Under the cheap hospitalization plan with higher rates, you would be stuck with huge unpaid costs. Giving you a fair estimate on this $85,000 bill, the amount unpaid would certainly exceed $25,000.