Lie on stomach with chin on floor and palms under thighs.
• Inhale and raise both legs as high as you can.
• Hold for a few seconds.
• Exhale and slowly lower the legs.
The following asanas strengthen the back, shoulders, arms, abdominal muscles and removes midbackache.
Caution: Those with severe lumbar and cervical pain should not do these. Should be avoided by those with a weak heart, high blood pressure, Hernia, colitis, peptic or duodenal ulcers.
Healthy fats can be found in wild salmon, avocado, nuts, seeds, grass-fed beef, and egg yolks. Vitamins D3 and K2 Fat-soluble vitamins D3 and K2 are extremely valuable for bone health. Vitamin D3 is now widely acknowledged for its importance; however, K2 isn’t quite as commonly known for assisting with healthy bones and tissues.
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Some sources of D3 are wild salmon, herring, sardines, egg yolks, fish oil, and responsible sun exposure. K2 can be found in fermented foods such as sauerkraut and natto, and organ meats (liver, kidney, heart, tongue, etc. ). Unfortunately, there are some common third trimester nutritional issues so if you face any or all of the following, not to worry there are ways to combat them! As I discussed earlier in this chapter, low iron or even anemia can occur in the third trimester, so make sure you’re eating your iron.