INFERTILITY
The journey to fertility can be extremely frustrating and emotional. Yoga is a powerful tool in powerful stress reduction, which is essential for all women trying to conceive.
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In addition to stress reduction, there are many targeted yoga poses which can increase circulation and flexibility in the hips and pelvis, preparing the body for a successful pregnancy.
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COBRA (Bhujangasana)
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Lie facedown with your legs extended, ankles together, with your hips, legs and the tops of your feet pressed firmly into the floor.
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Place your hands on the ground beneath your shoulders, and draw your elbows in next to your torso, squeezing them against your sides.
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Inhale and press through your hands, pulling your shoulder blades back.
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Press your tailbone toward the floor, and lift your core muscles in toward your spine as you lift your chest.
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Hold for 15 to 30 seconds and maintain even breathing.
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To release, exhale and drop your head to the floor using your arms to lower your body.
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Repeat three times
EXTENDED PUPPY POSE (Uttana Shishosana)
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Start in tabletop position with your shoulders above your wrists and your hips above your knees.
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Inhale and extend your arms by walking your hands forward a few inches.
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Spread your fingers and push your palms into the mat, keeping your arms engaged with your elbows away from the floor. Press your tailbone toward the ceiling and lower your forehead to the mat, stretching your back and lengthening your spine.
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Hold for 30 seconds to a minute
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Exhale as you walk your hands back to all fours.
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Repeat three times.
LEGS UP THE WALL POSE (Viparita Karani)
1. Lie on the floor close to a wall. A cushion under the buttocks is helpful.
2. Inch your buttocks as close to the wall as you can
3. Rest your legs straight against the wall as much as possible
4. Engage core
5. Keep back flat on the mat
6. Hold this pose for 3-5 minutes
7. To come out of the pose, slowly inch away from the wall
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