This practice is designed to do as a full series, or you can select the asanas that you have time for if you desire a shorter practice. They are in a good order for you to select from. We included asanas that open the hips, bring blood to the pelvis and reduce stress in the mind and body. Inversions are your golden child for increasing fertility because of their power to heal the nervous system, increase circulation, and calm the mind. For more enhanced instruction on these poses feel free to contact us for a private session at the studio or on skype.
- Start in child’s pose, you can support yourself on a cushion, and rest for as long as you can, or at least 10-20 long, slow breaths. Set yourself an intention for your practice, such as, I am creating a safe space for my baby or I am filled with fertile energy.
- Lift yourself slowly and begin to flow through cat and cow for 3 minutes, moving with the breath.
- Take a rest in child’s pose, circle the wrists. Visualize the energy around you whatever color you like, something that soothes you.
- Stretch into downward dog, we recommend a minute here or three rounds of 5 breaths if you need a rest in between in child’s pose. Stretch and breath!
- Come back onto your hands and knees, and step one foot forward into a lunge, please move the foot under the knee to avoid strain, and be sure to activate your core and legs. Stay here for 5-8 breaths. Slide the foot back and repeat on the other side. Feel the power in your legs and core, and know you are are filled with strength and personal power.
- Step your foot back through in between your hands, and begin to walk it over towards your opposite wrist as you lower your knee down behind your arm. You can support yourself on a cushion like Kira for a modification. We caution you on this pose if you have knee issues or very tight hips. Please modify or skip this pose until you have enhanced instruction from a good teacher. To exit the pose you can roll to your side in a fetal position for a few breaths or swing the leg back to rest in child’s pose. BREATH DEEP. Let tension release with each exhale and any emotional anxiety to release.
- Repeat on the other side.
- Find your way into a seated position and bring the soles of your feet together. Sit tall and stretch your knees towards the floor and lift your heart. Visualize the space in your pelvis as a fertile ground for your baby or filled with light. Stay here for 8-10 breaths, breathing into your belly.
- Extend your legs out in front of you and take them as wide as you can. When you feel a gentle pull in the inner thighs breath and flex your feet to root your legs down. Stay for 8-10 breaths without strain, but you want to feel a stretch.
- Pull one foot towards you and cross the opposite leg over your thigh. Sit tall and wrap your arm around your leg and look over your opposite shoulder to get a good rinse in the spine and digestive system. Stay for 5-8 breaths on each side.
The last series of poses are so important, you can do these as an evening practice, and stay in them for several minutes each and up to 15-20min in savasana.
- Lift your hips onto a cushion, right under the sacrum and practice your yoga breathing for 10 breaths.
- Lower down slowly and pull the knees into the chest for a few breaths.
- Once your back feels ok, move your sit bones to the wall as close as you can and swing your legs up the wall. The closer your glutes are to the wall, the better it feels on the back. Stay for 5-10 mins.
- Bend the knees into the chest and when you are ready, move away from the wall enough so you can lie flat on your back for as long as you like. It is helpful to do a guided meditation for this or listen to some quite music and practice a point to point relaxation, like yoga nidra.