Pregnancy Yoga by Rosita Evans

Exercise can do wonders for you during pregnancy – it can boost your mood, improve sleep, and reduce aches and pains – to name but a few of the benefits!

Exercise in pregnancy may also help to prevent gestational diabetes, and also reduces your risk of Pre-eclampsia. Also, research has shown that those women who exercise throughout pregnancy find it much easier to get back into shape after the birth of their baby.

In addition, it is widely believed that babies born to women who have exercised and kept themselves fit during pregnancy are generally happier and more content.

Medical experts recommend that pregnant women should exercise for at least 20 minutes a day – but it doesn’t need to be anything too strenuous!
Fitness Expert and Yoga Therapist Rosita Evans, author of “Rosie’s Remedial Yoga”, takes you IMG_8310_pp-2through a few exercises below, to help prevent some common pregnancy-related problems, and help you prepare for your Happy Event!

Before you start:

  • If you do not exercise regularly, consult your GP before trying any new exercise regime.
  • Please leave at least two hours between your last meal and any exercise routine.
  • Make sure you are warm and dressed in loose comfortable clothing.

Morning Stretch

This simple stretch will ensure the right amount of oxygen in your bloodstream, feeding your brain and other vital organs, making you feel wide awake. It is the perfect antidote for when you are feeling tired and restless, and despite its name, this can be done at any time of the day, as and when needed!

Stand tall, with your feet apart, tail bone slightly tucked under, and your arms to your sides. Take a deep, slow breath in and as you do so, slowly raise both arms up to the ceiling. (Match your arm movement to your breath – they should both last the same length of time, the slower the better). Link your hands together and as you breathe out stretch up toward the ceiling with both hands as high as you can. Hold this stretch as you breathe in again and then as you breathe out, slowly return your arms to your sides. On your next breath in slowly raise just your right arm, and as you breathe out stretch your arm and your upper body over to your left-hand side. Breathe in as you slowly return to your upright position, and breathe out as you return your arm to the side. Repeat with your left arm, and then to complete the stretch, repeat the first stage again with both arms.

To help prevent swollen ankles and varicose veins:

During pregnancy, especially the latter stages, the added weight of your baby puts a lot of pressure onIMG_8339 the circulation of your legs. The lymphatic drainage system in your legs slows down, which can lead to fluid retention/swelling around your ankles. This simple exercise stimulates the circulation in your legs, which reduces your risk of varicose veins and helps to eliminate swollen ankles.

Lying on your back – on a bed, or on the floor – bend your knees and place your feet on the floor. Raise your right leg
up into the air, as high as you can comfortably manage. If you need to, you can support your leg by holding behind IMG_8338your thigh with both hands. Now, point your toes (stretching the front of your foot) and then flex your foot (drawing your toes down towards you while pressing your heel up to the ceiling). Repeat this point-flex movement until you have done it 8 times. Then, keeping your leg still, draw a big circle with your toes (so just your foot moving, and not your leg). Draw 8 big circles in one direction, and then 8 circles in the other direction. To finish, repeat the point-flex movement again 8 times and relax your leg.
Repeat with your left leg.

To ease digestive problems, strengthen the spine and stimulate the production of Seratonin – your body’s own feel-good chemical – which will lift your spirits:

Bridge Pose – a wonderful, calming yoga pose with many proven medical benefits. It is particularly beneficial during pregnancy, as it reduces pressure on your vital organs and gives baby some space to stretch and move.

Lie on your back, with your arms down by your sides, palms facing down. Your knees should be bent, feet flat on theIMG_8341 floor. Feet and knees should be the same width as your hips.

Slowly, start to lift your bottom off the floor, gradually raising your back, aiming your hips towards the ceiling. Continue to raise your back, lifting only as high as comfortable. Your arms remain relaxed and resting on the floor to your sides.

When you have reached your comfortable height, hold your body still and focus on your breathing. Breathe slowly and gently, letting your abdomen rise on your breath in. Continue this slow breathing pattern for approximately 1-2 minutes. Try to keep your bridge at its original height throughout the exercise – it is very easy to start drifting down to the floor without realising!

When you are ready to come out of Bridge Pose, gently and slowly round your spine back down onto the floor. Sit up slowly when you are ready.

To ease backache:

It is very common to experience backache during pregnancy – your body is having to cope with a lot of extra weight, and because that extra weight is centred around your middle your spinal muscles are put under considerable strain.

Supine Spinal Twist – a very simple and very effective way of stretching your spinal muscles and reducing the pressure and tension placed on them during pregnancy:IMG_8461

Lie on your back, with your knees bent and your heels drawn quite close to your bottom. Your feet and knees should be touching together. Bring your arms out to your sides until they are level with your shoulders, palms facing the floor. (So your arms and body are in a “T” shape). Breathe in, and as you slowly breathe out take both your knees over to your right-hand side. You are trying to bring your knees as close to the floor as you can manage. When your legs have rested into position, slowly turn your head to face your left-hand side. Focus on slow, deep breaths, and just let yourself relax completely. Your spine is now being gently stretched – the vertebrae are being eased apart, taking the pressureIMG_8455 off the discs in between. After one minute, breathe in as you slowly return your knees to their starting position, and breathe out as you take both knees over to your left. When your legs are in position, turn your head to face your right-hand side, and again rest here for one minute.

In later pregnancy you may find it difficult to lie comfortably on your back. If this is the case, try this spinal twist exercise sitting down:

Sit on the floor, using a cushion if you wish. Your legs should be stretched straight out in front of you. Bend your right knee, and cross your right foot over your left leg. The sole of your foot should be flat on the floor. Hold onto your right knee with your left hand, and place your right hand on the floor next to you. Now turn your body to the right, using your right hand to support your position. Hold the stretch for one minute, and then repeat on the other side. While you are holding your stretch, try to keep your breathing deep and slow.

And finally: Walk this way …

Not every woman “glows” during pregnancy! You may feel drained of energy and motivation. You might feel your mood quickly changing and dropping. Most experts agree that one of the best forms of exercise is a good, brisk 20 minute walk, at least 4 times a week – and this is an extremely beneficial form of exercise during pregnancy. Walking is great exercise for your heart and lungs; it perks up the circulation and helps to eliminate stiffness in your hips and knees. And walking is well-known for stimulating the production of endorphins, leaving you feeling energised and wonderful!

The general rule of thumb is that you should walk fast enough to feel your heart beating a little quicker than normal, but not so fast that you cannot hold a conversation.

Happy Heart Month

Creative Healing Happy Heart Treatment


The creative healing heart treatment – as shown in our video is calming and therapeutic.happy heart
This nurturing treatment also acts as a physical cleansing treatment for the heart valves and the cardiac muscle. Gurgles can often be heard as the drainage channels of the heart are cleared.

The pregnant mother’s heart grows through out pregnancy works therefore heart treatments once a month are recommended throughout pregnancy. This keeps the heart circulation in good health. The heart is also our emotional centre and performing a heart treatment has a profound healing effect on our emotions and alleviates anxiety.

The heart treatment is valuable for the whole family. Mothers, fathers, grandparents, children over the age of 4 and all friends of the family!

Please follow our demo video and perform with lighter than light touch!
WIth deep thanks to Joseph B Stephenson who has taught us this technique.

To Watch the Happy Heart Video please click the following link

Introduction to Gentle Birth Method

Get to know the basics and understand the fundamentals of the method and how it applies to your body and soul throughout your exciting, transformational journey as a mom, parents. The aim of ‘The Jeyarani Way’ Gentle Birth Method Self-hypnosis and Visualisation programme is to increase confidence, deepen bonding between mother, father and baby removing fear of the birth process.

Date: Saturday 7th February 2015
Starts: 10am, Ends: 2pm

Venue: The Kailash Centre, Newcourt Street, St John’s Wood, London NW8 7AA

This session is for you if you are a new joiner to classes or for friends you’d like to introduce to the wonders of Gentle Birth Method. Hosted by Dr Gowri personally it will be a day of getting acquainted with the method, and learning how you can, as a couple, tap into its benefits to help you throughout your pregnancy.

The programme includes:

  • 10am: An overview of the method explaining the importance of each area including morning and evening teas
  • One Hour: Introduction to self-hypnosis
  • One Hour: Couples massage
  • 12:30 Refreshments: tea and a gluten free treat
  • 30 Mins: Explaining labour and use of homeopathy and oils for pelvic and vaginal preparation
  • 40 Mins Brief talks and Q&A on yoga (including demonstration of funny walks) and breast-feeding

Price: £60 per couple (£30 per person).

Please call 0208 530 1146 or click here to book your place.

Tips to reduce Heartburn

Tips to reduce Heartburn


Heartburn is when Gastric secretions travelling back up the esophagus from the stomach, An irritation that is caused by stomach acid. This can create a burning discomfort in the upper abdomen or below the breast bone. It is due to increased level of progesterone circulating around the body and causing the muscle to overly relax. this allows tiny drops of acid to escape from the stomach and travel backup.


  • Take lots of sips of still water throughout the day to constantly wash the lining of the oesophagus and stomach, and to dilute the acid. the water should be room temperature or ideally slightly warm.

  • Take light exercise such as walking to stimulate motility.
  • Avoid fizzy drinks and products such as lucozade and glucose tablets and anything with cane sugar
  • Add another pillow to your bed to help prop yourself up, avoid lying flat.
  • Sitting or standing after meals also help prevent heartburn

Homeopathic Remedies

  • For cramping indigestion with sour belches, Nux vom. 30c, one dose a day for 3 days
  • When it is worse at night there is metalic taste in the mouth Merc sol 30c, ne dose a day for 3 days
  • When it is accompanied b desire for salt, great thirst for water and burning eructations, Nat Mur 30c, one dose a day for 3 days.


How to get rid of Stretch Marks

How to reduce Stretch Marks

Stretch marks happen when the skin is pulled by rapid growth or stretching.

Although the skin is usually fairly elastic, when it’s stretchmarksoverstretched, the normal production of collagen (the major protein that makes up the connective tissue in your skin) is disrupted. As a result, scars called stretch marks may form.

If you are pregnant we highly recommend to use our Aromatherapy Pregnancy Oil or Ayurvedic Pregnancy Oil, These oils prevents the development of stretch marks. It is absorbed and helps the elasticity of the underlying tissues.They are also anti-inflammatory and helps to relieve the aches and pains caused by the stretching of the lower back muscles and pelvic ligaments.
You can warm the oil slightly and apply over the specified areas. Wrap an old dressing gown around you and wait for 1 hour. Then shower off preferably without soap. Or apply a thin film of oil all over the specified areas and leave it on all night.

You can also use this homemade scrub after your you have given birth to accelerate the process
Olive Oil 1Tsp
Vitamin E Oil 1Tsp
Aloe Vera Gel 1Tsp
Castor Oil 1Tsp
Almond Oil 1Tsp
Vitamin C Tablets 2
Mix all the oils and crushed vitamin C tables (do not mix all of it, save some to use after shower), mix it with enough granulated sugar to make a paste. Before you apply add lemon juice and baking soda.
Apply on your stretch marks and massage for 15 minutes. After your shower apply the leftover oil mix to all over your stretch marks.

I highly recommend continue use of the Aromatherapy Pregnancy Oil or Ayurvedic Pregnancy Oil for maximum results.


The book Gentle Birth Method is indeed a gentle reminder to mothers who wish that their birth process will feel gentle — while giving birth.

Of course I am asking for a lifestyle change ! I do hope that you can follow the instructions  to term.
It might be an idea to offer your system some support by taking a chromium supplement that reduces cravings for carbohydrates and this will enable you to give up food that contains gluten.

I also advice mothers to keep away from Muesli as these are compressed grains that are too difficult for mothers to digest! the intestines in pregnant mothers are like cotton wool and they need to be treated very very gently. Cereals scratch the inner lining of a pregnant mothers gut and cause inflammation, and this leads to poor absorption of essential nutrients from the intestine.

As a pregnant mother you know how important it is to keep up your energy levels throughout your pregnancy; and during your post-natal breast feeding phase. We need to keep you healthy and energetic for you and your baby.

I sometimes advice a mother who finds it difficult to give up wheat — to eat wheat at one meal at the weekends.
Often, I get a report back that the resultant bloating in the gut has resulted in her spontaneously giving up eating wheat!!

Bloating in pregnancy

Pregnant mothers often complain about abdominal distention commonly known as bloating.

In fact pregnant mothers often look as if they are further advanced in their pregnancy, because of abdominal distention.
In pregnancy the digestive system is influenced by pregnancy hormones especially progesterone. This causes the peristaltic movement of the gut to slow down causing fluid logging in the gut. Stagnation of intestinal contents is often associated with fermentation and gas formation in the gut! ( bloating!)

The best antidote is to eat less of the foods that ferment i.e. eat only three fruits a day. Avoid bananas, grapes, mangoes and very sugary fruits. Avoid foods with yeast and eat only a fistful of carbohydrates at every meal.
Also avoid raw vegetables as this does cause fermentation in the gut.

If possible take digestive enzymes and a good probiotic like acidophilus.

Some mothers are also lactose intolerant so if possible try eliminating milk from your intake for a week to see if this makes a difference.

Exercise can help! A brisk walk for 30 minutes every day does help in keeping your circulation in good order.
and lastly eat your food very slowly chewing your food till it is converted into a liquid before you swallow every mouthful. This reduces the work that has to be done by your intestines and leads to intestinal and abdominal comfort and better digestion.