Yoga for Fertility - Open to Conceive

 

Yoga originated in India more than 5000 years ago. The word yoga means “union” or connection of the mind and body. The practice of yoga, which involves breathing techniques and special poses, is designed to create physical, emotional, mental and spiritual balance. Although yoga is an ancient practice, modern science is discovering its power to reduce stress and increase well being.

 

Yoga for fertility focuses on the centres of the body or “chakras” associated with fertility and reproduction. In particular it uses specially designed yoga poses that open the pelvis and stimulate the second chakra located just below the naval. This vital centre has long been associated with fertility and creativity.

But more than just improving blood flow to the reproductive organs, yoga for fertility helps relax the body and restore physical and emotional balance. 

 

Acute stress is a very real part of most women’s experience with fertility challenges. Research done by Dr. Alice Domar, director for the Mind-Body Center for Women at Boston IVF, shows that for many women dealing with fertility issues is as distressing as experiencing cancer, HIV status or heart disease. High levels of stress can increase cortisol levels, alter the function of the hypothalamus gland, which controls ovulation and contribute to irregular menstrual periods. Domar’s research also suggests that mind-body techniques such as meditation and yoga, can reduce stress and increase a couple’s chance of conceiving.

Guided Meditation and self reflection are important aspects of Yoga for Fertility. Guided mediation is a technique which enables you to get more in touch with your own thought processes, become aware of internal blocks and learn to let go of negative thinking and limiting beliefs associated with fertility. By learning to change your thinking patterns you can discover a new sense of control and learn to become creative and powerful in all areas of your life.

 

Yoga for Fertility can help you reconnect with your inner wisdom and intuition. Classes provide a safe place to share stories, wisdom, experiences, laughter and tears. Some women laugh and giggle uncontrollably in the class while others express their sadness and grief. Learning self-love and acceptance helps overcome those feelings of isolation so many women experience. Simply realizing that there are other women in similar circumstances makes you feel less alone.

 

Although participating in a Yoga for Fertility class is ideal, there are a few Yoga for Fertility DVD’s available, as well as audio iPod downloads of complete classes to help guide you through a home practice. If you can’t find a Yoga for fertility class in your community you could try a restorative yoga class. Avoid any high intensity yoga classes such as Power Yoga or Hot Yoga.

 

To help you get started right away try the following yoga poses at home. Remember to be guided by your body and continue the poses as long as they feel supportive.

 

The following two poses can be used at home anytime you feel anxious or stressed. They help calm the mind and improve circulation to the pelvic area.

 

This pose will increase the blood supply to the pelvic area, calm the mind, and relieve tired legs and feet. If you concentrate on breathing, using your diaphragm, it will help you soften the muscles of the vaginal wall and pelvic area. Imagine a softness in the uterus and ovaries allowing the flow of blood and energy without restriction or tension.

  

 

Preparation. Lie on your side with your buttocks close to or against the wall. As you slowly roll over onto your back gently lift one leg at a time and place it against the wall. Once you are on your back, rest the legs against the wall. Stay in this pose for 5-15 minutes as you concentrate on your breathing.

Modifications. This pose is ideally performed using a bolster or blanket under the pelvis. The blanket or bolster should lift the pelvis approximately 2-3 inches depending on your level of comfort. *DO NOT use a bolster with this pose during menstruation.

Option. Move the legs away from each other creating a mild stretch for the inner thigh.

To come out of the pose gently bend your knees and roll over on to your side. Remove your pelvis from the blanket or bolster and remain on your side for 10 to 15 breaths.

Inner Reflection. Focus on your desire to have a baby. Begin to invite your baby to come into your life. Change your perspective: you are no longer “waiting” or “trying” you are “open to conceive” or “inviting your baby”.

 

This pose calms the nervous system and helps reduce blood pressure and balance the endocrine system. It is a resting pose that relaxes and calms the mind and body while lengthening your spine and reducing tension in your back and neck. In relation to fertility, I recommend performing child’s pose with your knees apart; this allows space for the belly to drop toward the floor with each inhale. Imagine a softness in the uterus and ovaries allowing the flow of blood and energy without restriction or tension.

           

                                                            Option

 

Preparation. Kneel on the floor with your knees slightly wider than your hip joints. Bend at the hip as you bring your upper body forward. Reach your arms forward and place your hands and head on the floor.

Option. Turtle Pose - Place your hands beside your feet or ankles creating more security and safety as you settle into your “shell” for protection.

Inner Reflection. Bring your awareness to your thoughts about yourself and your body. Notice whether your thoughts are positive or negative. Move your focus to more positive thoughts and perhaps repeat one the following affirmations: “I love my body and trust its wisdom,” “I am whole and complete,” “I accept my body,” “I forgive myself,” “I am fertile.”

 

The journey through fertility doesn’t need to feel so isolating and all-consuming. Mind-body techniques such as yoga and meditation can help you to learn to listen to your own inner wisdom and guidance. As you begin to make choices from your heart you will find a renewed sense of control and connection to self.

 

Sue Dumais’ own struggles with fertility, combined with a passion for yoga, inspired her to co-found Family Passages Mind Body Fertility Studio in Vancouver, a tranquil spa-like space where women and couples can experience mind body programs, yoga for fertility and self-care designed to support them on their fertility journey. Sue has recently published the book a Strong Core for Life and has developed several instructor training courses for fertility and pre/post natal fitness. Sue can be reached at 604-266-6470 or visit www.familypassages.ca.