6 yoga steps for fertility
A sedentary life at home or work, smoking, high blood pressure, certain medications, excessive stress and deficiency of key nutrients (zinc, magnesium, iron, folates, vitamin Bs, vitamin C) can all affect the reproductive system adversely.
To combat this, Shameem Akthar, a certified yoga acharya with the internationally acclaimed Sivananda Yoga Vedanta Centre, Kerala (headquartered in Canada), recommends six yoga exercises that focus on the last chakra at the perineum (also referred to as the mooladhara chakra) to rejuvenate and repair the uro-genital system.
By proxy, the adrenal glands (which are involved with our biological response to stress) are also massaged, thus making such yogic therapy to fertility problem a holistic one.
Yogic therapies start at the level where we can exert some control -- and that is in our bodies. A regular mind-body routine also primes the body for nutrient absorption, wrings out stress, clears our arteries and reduces our dependency on medications, thus acting as a perfect complement to any conventional fertility treatment that you may be undergoing. Also, since sexual hormones are part of the reward hormones that boost our self-esteem and make us feel good, getting the entire system back on track with yoga is crucial for our well-being. So, use these fertility poses to revamp your inner self. .
Points to note:
~Yoga is best done early in the morning. You could also time your practice two to four hours after a meal. Remember to do some warm-up exercises before attempting any of these poses (spot walking, a few rounds of surya namaskar or any joint-releasing exercise).
~Always rest in the corpse position after a full yoga session to maximise the impact and allow the blood lactate levels to revert to normalcy.
~Beginners may not be able to execute the pose to the full extent possible and may use props like small cushions or stools to help them achieve flexibility and strength with regular practice.
Anant asana (Lying Vishnu/Seshnag Pose)
Lie on your right side. Inhale. Bend right arm at elbow. Place palm on the side of the head, supporting it. Align the body so the head and the torso are in line with the right leg. Exhale and bend left leg at knee.
Grasp left toe with left hand. Straighten leg, so it is at right angles to the body. Continue breathing normally. If balance is a problem, as may be with beginners, do this pose lying against a wall.
Beginners may find that they tilt either side because they lack control over the back muscles and the spine. After a few weeks you may move away from such props. Also, if unable to grasp toe, try and touch the right leg where you can. People with very stiff bodies may have to keep their legs bent at the knee initially. Inhale, dropping leg back. Repeat a few times.
Relax on your back. Then repeat the entire sequence for the other side.
Caution: Those with backache or spinal problems may find this pose tough. Start in a phased manner by first strengthening the spine with simple leg lifts and lying knee hug (see Yoga for Joint Pain).
Benefits: This pose pumps the pelvic region with blood and rejuvenates the entire uro-genital system. It fights depression, anxiety and stress. Tones the legs. Is therapeutic in hernia.
Padma Ardha Matysendrasana (Sage Matsyendra's Lotus pose)
To do this, assume the full lotus pose, as seen in photo. Or sit in a simple cross-legged pose (called Sukhasana). Inhale.
Exhaling, twist to the right, reaching right hand behind to grasp left foot or big toe. Head should simultaneously move over the right shoulder. Hold this pose, breathing normally. Release. Repeat a few times. Relax. Repeat entire sequence for the other side.
If unable to grasp the big toe or foot, just place the palm flat against your back and twist.
Benefits: Its powerful squeeze on the abdomen releases and relieves stress, works out the lower abdominal regions and the stack of organs and glands there.
Poorna titali asana (Full butterfly pose)
Sit up straight, legs out in front. Fold legs at knees, bringing soles of feet together. Inhale.
Exhale. Place hands on the feet, adjusting them so the feet are moved closer to the groin region. Adjust the pose, pushing knees closer to the ground.
Initially, this may not be possible, but keep this adjustment in mind so that with a few weeks of regular practice you are able to achieve this. You may also keep small cushions at each knee respectively. But move away from such support after a few weeks.
Also ensure the back is straight but relaxed.
Hold this final pose for as long as possible, eyes shut and breathing normally. Slowly increase duration in this pose to a minute or so.
Those with respiratory problems may sit on a cushion for longer duration.
Caution: Avoid in case of knee problem, in which case you may sit up straight, legs out in front and spread-eagled in the upavista konasana (spread-legged pose).
Benefits: It is a mood enhancer and stress-buster. It is also among the most healing of all yoga poses. It is particularly beneficial in all poses related to the uro-genital system. Improves posture.
Marjariasana (Cat-stretch)
Sit on your heels. Lean forward, going on your fours, placing palms flat on the ground, under your shoulders.
Inhale, looking up, caving your spine in.
Exhaling, look down, locking your chin into the chest and arching the spine up.
Simultaneously, tense arms and legs, like a cat doing a complete stretch. If you do not have high blood pressure, heart problems, ulcers or other abdominal ailments, hold your breath as long as you can in this final pose.
Relax. Do five to ten rounds.
Caution: Avoid in case of epilepsy.
Benefits: It is among the most healing of yogic poses and used in therapy. This pose can be done during menstruation for relief from cramps. It has a powerful effect on the entire uro-genital system and a great stress buster to boot.
Pashasana (Noose pose)
Inhale. Stand up straight. Exhale. Slowly squat, feet close to each other. Inhale. Pass the right hand around the right knee. Exhale. Pass your left hand behind your back, grasping your right hand. If that is not possible initially, just place them as suggested without overextending your hands.
Inhale. Exhaling, look over right shoulder. Breathe normally, holding the pose. You need to hold the pose only once, but learn to increase its duration.
After completing this sequence for the right side repeat the entire sequence for the left side.
Caution: Avoid in case of extreme lower backache. Those with neck problem can skip the head twist.
Suggestion: The hand position helps accentuate the squeeze. The full position may not be possible for everyone, but focus on placing hands so that the squeeze effect is felt.
Benefits: The squeeze effect on the abdominal region powers the entire pelvis region, preventing degeneration of the uro-genital system. It impacts the spine too. Improves breathing. Boosts metabolism, powering nutrient absorption.
Saithalyasana (Animal relaxation pose)
Sit on your heels. Lower yourself on the left side, so that hips are now on floor (See photo).
Inhale. Stretch out right leg behind you. Those who are not very flexible can keep the right leg folded.
Exhale. Lower hands to floor, touching forehead to floor. Beginners may place head on cushion or bolster. Hold the pose, breathing normally. Release. Repeat the entire sequence for the other side.
Caution: All such forward bends must be avoided by those with extreme lower backache. Those with high blood pressure may use a prop to ease the pressure they experience in such forward bends.
Benefits: Opens up the hip region and powers the pelvis. Therapeutic in problems related to the uro-genital system. Soothes by toning spinal nerves. Extremely relaxing.
Source: Rediff.com
A sedentary life at home or work, smoking, high blood pressure, certain medications, excessive stress and deficiency of key nutrients (zinc, magnesium, iron, folates, vitamin Bs, vitamin C) can all affect the reproductive system adversely.
To combat this, Shameem Akthar, a certified yoga acharya with the internationally acclaimed Sivananda Yoga Vedanta Centre, Kerala (headquartered in Canada), recommends six yoga exercises that focus on the last chakra at the perineum (also referred to as the mooladhara chakra) to rejuvenate and repair the uro-genital system.
By proxy, the adrenal glands (which are involved with our biological response to stress) are also massaged, thus making such yogic therapy to fertility problem a holistic one.
Yogic therapies start at the level where we can exert some control -- and that is in our bodies. A regular mind-body routine also primes the body for nutrient absorption, wrings out stress, clears our arteries and reduces our dependency on medications, thus acting as a perfect complement to any conventional fertility treatment that you may be undergoing. Also, since sexual hormones are part of the reward hormones that boost our self-esteem and make us feel good, getting the entire system back on track with yoga is crucial for our well-being. So, use these fertility poses to revamp your inner self. .
Points to note:
~Yoga is best done early in the morning. You could also time your practice two to four hours after a meal. Remember to do some warm-up exercises before attempting any of these poses (spot walking, a few rounds of surya namaskar or any joint-releasing exercise).
~Always rest in the corpse position after a full yoga session to maximise the impact and allow the blood lactate levels to revert to normalcy.
~Beginners may not be able to execute the pose to the full extent possible and may use props like small cushions or stools to help them achieve flexibility and strength with regular practice.
Anant asana (Lying Vishnu/Seshnag Pose)Lie on your right side. Inhale. Bend right arm at elbow. Place palm on the side of the head, supporting it. Align the body so the head and the torso are in line with the right leg. Exhale and bend left leg at knee.
Grasp left toe with left hand. Straighten leg, so it is at right angles to the body. Continue breathing normally. If balance is a problem, as may be with beginners, do this pose lying against a wall.
Beginners may find that they tilt either side because they lack control over the back muscles and the spine. After a few weeks you may move away from such props. Also, if unable to grasp toe, try and touch the right leg where you can. People with very stiff bodies may have to keep their legs bent at the knee initially. Inhale, dropping leg back. Repeat a few times.
Relax on your back. Then repeat the entire sequence for the other side.
Caution: Those with backache or spinal problems may find this pose tough. Start in a phased manner by first strengthening the spine with simple leg lifts and lying knee hug (see Yoga for Joint Pain).
Benefits: This pose pumps the pelvic region with blood and rejuvenates the entire uro-genital system. It fights depression, anxiety and stress. Tones the legs. Is therapeutic in hernia.
Padma Ardha Matysendrasana (Sage Matsyendra's Lotus pose)To do this, assume the full lotus pose, as seen in photo. Or sit in a simple cross-legged pose (called Sukhasana). Inhale.
Exhaling, twist to the right, reaching right hand behind to grasp left foot or big toe. Head should simultaneously move over the right shoulder. Hold this pose, breathing normally. Release. Repeat a few times. Relax. Repeat entire sequence for the other side.
If unable to grasp the big toe or foot, just place the palm flat against your back and twist.
Benefits: Its powerful squeeze on the abdomen releases and relieves stress, works out the lower abdominal regions and the stack of organs and glands there.
Poorna titali asana (Full butterfly pose)Sit up straight, legs out in front. Fold legs at knees, bringing soles of feet together. Inhale.
Exhale. Place hands on the feet, adjusting them so the feet are moved closer to the groin region. Adjust the pose, pushing knees closer to the ground.
Initially, this may not be possible, but keep this adjustment in mind so that with a few weeks of regular practice you are able to achieve this. You may also keep small cushions at each knee respectively. But move away from such support after a few weeks.
Also ensure the back is straight but relaxed.
Hold this final pose for as long as possible, eyes shut and breathing normally. Slowly increase duration in this pose to a minute or so.
Those with respiratory problems may sit on a cushion for longer duration.
Caution: Avoid in case of knee problem, in which case you may sit up straight, legs out in front and spread-eagled in the upavista konasana (spread-legged pose).
Benefits: It is a mood enhancer and stress-buster. It is also among the most healing of all yoga poses. It is particularly beneficial in all poses related to the uro-genital system. Improves posture.
Marjariasana (Cat-stretch)Sit on your heels. Lean forward, going on your fours, placing palms flat on the ground, under your shoulders.
Inhale, looking up, caving your spine in.
Exhaling, look down, locking your chin into the chest and arching the spine up.
Simultaneously, tense arms and legs, like a cat doing a complete stretch. If you do not have high blood pressure, heart problems, ulcers or other abdominal ailments, hold your breath as long as you can in this final pose.
Relax. Do five to ten rounds.
Caution: Avoid in case of epilepsy.
Benefits: It is among the most healing of yogic poses and used in therapy. This pose can be done during menstruation for relief from cramps. It has a powerful effect on the entire uro-genital system and a great stress buster to boot.
Pashasana (Noose pose)Inhale. Stand up straight. Exhale. Slowly squat, feet close to each other. Inhale. Pass the right hand around the right knee. Exhale. Pass your left hand behind your back, grasping your right hand. If that is not possible initially, just place them as suggested without overextending your hands.
Inhale. Exhaling, look over right shoulder. Breathe normally, holding the pose. You need to hold the pose only once, but learn to increase its duration.
After completing this sequence for the right side repeat the entire sequence for the left side.
Caution: Avoid in case of extreme lower backache. Those with neck problem can skip the head twist.
Suggestion: The hand position helps accentuate the squeeze. The full position may not be possible for everyone, but focus on placing hands so that the squeeze effect is felt.
Benefits: The squeeze effect on the abdominal region powers the entire pelvis region, preventing degeneration of the uro-genital system. It impacts the spine too. Improves breathing. Boosts metabolism, powering nutrient absorption.
Saithalyasana (Animal relaxation pose)Sit on your heels. Lower yourself on the left side, so that hips are now on floor (See photo).
Inhale. Stretch out right leg behind you. Those who are not very flexible can keep the right leg folded.
Exhale. Lower hands to floor, touching forehead to floor. Beginners may place head on cushion or bolster. Hold the pose, breathing normally. Release. Repeat the entire sequence for the other side.
Caution: All such forward bends must be avoided by those with extreme lower backache. Those with high blood pressure may use a prop to ease the pressure they experience in such forward bends.
Benefits: Opens up the hip region and powers the pelvis. Therapeutic in problems related to the uro-genital system. Soothes by toning spinal nerves. Extremely relaxing.
Source: Rediff.com
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