When women do not experience spontaneous pregnancy, they experience a sense of deep disappointment with the body. As the fertility treatments proceed, the level of this disappointment rises. This disappointment, and the great pain that accompanies it, increase the level of stress in the body, affecting the woman's life and health. This tension also affects the woman's chances of conceiving. It is known today that stress hormones, activated by the sympathetic nervous system, influence the treatment period and may delay the desired pregnancy. This is the system known as "fight or flight."
When a woman learns to do the yoga exercises that are suitable for the treatment period, she can reduce the level of tension in her body. This allows the parasympathetic system, which is responsible for calmness and relaxation, to be active and reduce stress. Using appropriate poses, with appropriate yoga breathing, it is possible, on a daily basis, to improve the body's sensation of comfort, to learn to love your body again, and to accept the unique path that women experience.
Studies show that women who practice yoga during their fertile period and women who learn relaxation techniques become pregnant faster.
In my experience over the years and in the experience of many female yoga teachers, women who incorporated the practice of Yoga Nashit in their fertility treatments were able to reduce stress and improve their quality of life throughout their not- so-easy path - and it certainly shortened it.
However, it is important to say that practicing Mira Yoga for Women's Health does not replace any medical treatment!! It only assists the process.
Many fertility centers around the world in recent years have included yoga, meditation, touch treatments, and more as part of their regular treatment.
In Israel, in recent years there has been increasing interest in supporting women undergoing fertility treatment in alternative ways. Fertility treatment centers have realized that fertility patients should be allowed to use additional support beyond medical treatment, such as alternative medicine, suitable movement exercises, and emotional tools. The patients have to acquire tools to reduce stress and reconnect with their body, and thus perhaps help the fertility process.
The practice of Yoga Nashit - Mira Yoga for Women's Health focuses on the pelvic floor, on the relationship between the respiratory movements and the pelvic floor, and on the effect of the pelvic floor muscles and the deep musculature on the posture and balance in our lives, while standing up, lying down, and sitting. The pelvic area experiences considerable stress in modern life as a result of sitting for long hours, incorrect movement patterns, heavy workloads, and emotional stress. By practicing Yoga Nashit, we learn to strengthen the pelvic organs and infuse blood into the organs, to strengthen the nervous system, and to improve the function of the lymphatic system, which is responsible for purifying our body organs. Thus, we improve the functioning of the uterus, ovaries, and hip joints. Their strengthening will affect hormonal balance.
Also, Yoga Nashit combines known yoga poses in accordance with the cycle of women's life. It focuses on using the abdominal muscles correctly, according to the needs of women, on the spine, and on deep understanding of movement, breathing, and timeouts. Timeouts are the intervals at the end of exhalation, just before inhalation and vice versa. In fact, these timeouts are the practitioner's opportunity to allow herself stillness, to stop, observe, and examine her life at every moment.
Because of the many and dramatic changes women undergoing fertility treatments experience, the practice of yoga should be adjusted to change. Practice during menstrual days is not the same as in the days afterwards, and during the days of treatment. Also, after treatment, the practice changes and is adapted to accept the desired pregnancy.
So what are we doing?
Every woman can choose a number of simple exercises from the practice and perform them routinely to improve the quality of her life.
Of course, to learn thorough and correct practice that is also appropriate for individual practice at home you need to contact a teacher specializing in Mira Yoga for Women's Health.
1. The most important exercise is practicing and understanding breathing.
It is important to practice breathing on a regular basis, preferably at a fixed time of the day. The duration of the exercise can start from five minutes and slowly increases according to personal needs.
You can sit or lie down comfortably, relaxing your shoulders, shoulder blades, and jaws. Pay attention to the movement of exhalation until the end, and allow it to become extended effortlessly. To extend exhaling, attention should be paid to the interval at the end of exhalation, before the air returns into the body. Inhalation should be moderate, not too congested. And even at the end of inhalation, you can experience a timeout, an interval. Slowly, breathing will be extended effortlessly.
The morning and evening hours are suitable for breathing exercises.
2. Reclining Bound Angle Pose - Supta Baddha Konasana
Lying on your back, keep your feet together. Place pillows under your hips and open your knees to the sides. If you feel no tension in the hip joints, you can remove the pillows. The small of the back is relaxed, that is, slightly arched. You can lie in this pose for a long time, but it is important to ensure that the pose is tension-free.
Breathing fully to the lower abdomen, to the pelvis, allows the pelvis and the pelvic organs to relax, and reduces stress. You can stay in this pose as long as you feel comfortable. This position is recommended for the end of each day, in bed, just before going to sleep. After a few minutes, you can loosen and relax your feet.
This is a relaxing and balancing posture; it is good for the pelvic organs and hip joints.
3. Cat pose
Stand on all four, hands straight under your shoulders, and your knees set directly below your hips, the small of your back relaxed. During exhale, the pelvic floor muscles are contracted slightly and your back is curved upward. During inhale, relax the pelvic floor muscles and curve your back downward. Just like a cat.
This posture relieves stress in the small of the back, lower back, and pelvis. This pose is suitable for the morning hours and can be practiced for as long as is comfortable for you.
4. Sitting with legs spread apart
Sit on a small cushion with your legs spread apart. Place a chair or a cushion in front of you and slowly tilt your body forward. The spread of your legs and the tilt of your body can be increased according to the needs of the body, but in no way should you force it.
This position, too, releases tension in the pelvis and hip joints and extends the lower back.
While holding this pose, it is important to take full breaths.
5. The butterfly pose
Sit upright on a small pillow and bring the soles of your feet together, your knees separated to the side. Slowly move your hips and knees like a butterfly waving its wings and gradually increase the movement. Keep breathing fully. After a few breaths, relax and tilt your body forward as far as is comfortable. Maintain full breathing and relaxation of the upper body. During the pose, you will notice that your body learns to surrender to this tilt without tension.
This pose, like the previous one, is suitable for the morning hours.
6. Leg raises
Lie near a wall with a small pillow under your pelvis. Your legs are extended up the wall with your heels turned out. You can remain in this pose as long as is comfortable.
This pose improves venous blood return.
If appropriate, you can spread your legs on the wall in order to space the hip joints.
This pose is suitable for the evening.
7. Pelvis lifts
In the days following menstruation, you can deepen the previous movement. Put your feet on the wall and slowly roll your pelvis up. The pelvic floor muscles have to be gathered. Your feet can climb slowly, until you are in a shoulder-stand position against the wall. You can stay in this position for a few full breaths and then lower your hips and rest lying on your side.
Do not practice this pose after treatment or during menstruation.
The unique practice for women allows us to understand and experience:
· The pelvic floor
· The deep connection between the breathing movement and the pelvic floor
· The effect of the pelvic floor muscles and the deep musculature on our posture, both physical and mental, in everyday life
· Balancing our pelvis when standing, lying down, and sitting
· Familiar yoga poses and their integration in accordance with our life cycle as women
· Correct and supportive practice of our abs
· In-depth practice of movement, breathing, and timeouts
· Suitable breathing and its relationship to different situations in our lives
. Tenderness of the joints in accordance with hormonal changes
· Intimate familiarity with the hormones that affect our lives
· Self-help on a daily basis by adjusted practicing.
During practice, the practitioner will learn to relieve herself of the typical problems associated with fertility treatments and during the menstrual cycle. She will learn to identify them and adjust the practice and postures that help with the discomfort, aided by an experienced teacher. Reducing stress, increasing good blood flow to the pelvic organs, and practice according to the fertility treatment will all help women in this turbulent period.
In the list of teachers that appears on the Website you can find a teacher specializing Mira Yoga for Women's Health with an emphasis on fertility.