Supported Bridge Pose with Block
Directions: Lie flat on your back with knees bent and feet on the floor. Gently lift your lower back up enough to insert the pillow. Relax. Repeat fertility mantras.
Benefits: Soothes and brings blood flow to the low back and abdomen.
Supported backbend
Directions: Place pillow on the upper half of the mat. Sit facing away from pillows and recline back onto it. Your low back should be an inch or so away from the pillow.
Benefits: Opens the heart, gently stretches and facilitates blood flow to belly and low back.
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| Infertility And Yoga |
Supported Reclined Angle Pose
Directions: Place pillow on the upper half of the mat. Sit facing away from pillow and recline back onto it so that the bottom of the pillow is in contact with the lower back. You may bring hands to the belly and support each arm with a blanket.
Benefits: Opens heart, hips, groin and pelvic floor. Facilitates blood flow to reproductive organs.
Supported Saddle Pose
Directions: Place one pillow on top of the other and put them behind you. Sit upright on the knees. Spread the knees apart so your thighs create a "V" shape. The heels will be snug under the sitting bones. Lie back onto the pillows. Make sure to use as many pillows as needed to lie back comfortably.
If you still feel too much strain in the lower back, sit between your feet instead of on them.
Options: For more support under the arms, place folded blankets under them. For more support under the back, stack more folded blankets and/or create an incline by placing a block under the pillow at the top end (where your head is).
Benefits: Relieves tension in the belly and eases indigestion, relieves cramping in the uterus due to menses, relieves discomfort in the uterus or ovaries caused either by fertility drugs or fertility treatments. Stretches the ankles, legs and low back. Opens the heart and chest.
Supported Upper Back Bend
Directions: Place the pillow behind you horizontally on the mat with the bottom end at the mid back and the top end on top of the shoulder blades.
Recline back. Stretch arms in any position that feels most comfortable.
Benefits: Powerful upper back and chest opener. A wonderful pose to practice "letting go."
Supported Child's Pose
Directions: Sit down on your knees with the pillow vertically in front of you. Gently spread the knees out to the sides and draw the pillow in towards the groin so the chest can rest on top of it. Bring the head to one side or rest with the forehead down on the pillows.
Options: Use folded blankets on top of the pillow to give more overall support. To go deeper in the hips, groins and low back, spread the knees wider.
Benefits: Deeply soothes feelings of anxiety and vulnerability; induces a feeling of safety; creates space in the low belly, low back and reproductive organs.
Supported Twist
Directions: From a seated position, place the pillows in front of you. Swing the legs to the left with the right shin under the left inner thigh. Gently twist the torso towards the pillows and lay the chest down onto the pillow as you turn your head the same direction as the knees. Make sure you do both sides.
Options: To gently deepen the twist, bring the right shin forward and snuggle the left knee into arch of the right foot.
Benefits: Detoxifies the reproductive system, gently stretches and relaxes the back, relaxes and soothes the pelvis.
Reclined Angle Pose (with pillows under feet)
Directions: Place the pillows horizontally in front of you and gently recline back on to your mat. Bring your legs into the bound angle position (knee bent to sides, feet touching) and allow the pillow to support the sides of the lower shins and feet. Bring the hands to the belly.
Options: Let the arms rest at the sides of the body.
Benefits: Releases low back and low belly. Opens hips, groin and pelvic floor. Calms and facilitates brood flow to reproductive organs.
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| Infertility And Yoga |
Legs Up The Wall
Directions: Place a folded blanket about five inches from the wall. Lie on one side with your hip on one end of the blanket. Roll onto your back while extending both legs up the wall.
Benefits: Very restful pose. Nourishes and tones the reproductive organs.
Note: When you do yoga, you can listen meditation music at the same time. You can repeat the mantras with each pose or you can alternate: one pose do with mantras, the next pose do with focusing on your breaths. To find out more, you can check out Infertility And Yoga.
