Everything You Need To Know About Prenatal Yoga (Pregnancy Yoga)
You’re embarking on the journey of a lifetime into motherhood.
There are many changes and transformations ahead, so you must nurture yourself and learn to cultivate the energy of calm balance, mindful awareness, and internal strength.
Prenatal yoga (pregnancy yoga) is a great way to take care of yourself and your baby as you go through this time.
Here’s everything you need to know about how adopting a regular prenatal yoga practice can help you on your journey.
What is prenatal yoga?
Like regular yoga, prenatal yoga is considered a mind-body practice that incorporates physical poses (asanas), breathing techniques (pranayama), and meditative practices designed to help you manage stress, strengthen the body, and calm your nervous system.
What is different about prenatal yoga?
The main difference in prenatal yoga is that many poses are adapted to accommodate the many changes and demands of a pregnant woman’s body.
Some poses are omitted entirely, while others are modified.
For example, Savasana is usually practiced lying on your back, but since lying on your back is contraindicated for pregnant women (especially in the later stages of pregnancy), you might be instructed to lay on your side instead.
Another unique aspect of prenatal yoga is its focus on preparing you for labor by strengthening the body via hip openers and specific standing postures.
The yogic breathwork portion of your practice is beneficial.
There’s also postnatal yoga that can help postpartum women ease their way back into their yoga practices.
What are the benefits of prenatal yoga?
According to the American College of Obstetricians and Gynecologists:
“Yoga reduces stress, improves flexibility, and encourages stretching and focused breathing.
There are prenatal yoga and Pilates classes designed for pregnant women.
These classes often teach modified poses that accommodate a pregnant woman’s shifting balance.”
Most medical professionals recommend safe exercise during pregnancy because it helps the mother-to-be stay on track with her wellness goals.
Here’s are 21 mental, emotional, physical, and even spiritual benefits of adopting a regular yoga practice:
- Lowered stress and anxiety levels
- More balanced moods
- Increased mindful awareness
- Increased body perception and intelligence
- Strengthened intuition
- Reduced irritability
- Improved sleep
- Lowered blood pressure
- Increased heart rate variability
- Less lower back pain
- Improved nausea
- Decreased inflammation
- Hormonal balance
- Healthy nervous system function
- Less shortness of breath
- Healthy weight management
- Strengthened pelvic floor and hips
- Increased endurance for labor and birthing
- Increased gratitude and meaning for your experience
- Increased inner peace
- A spiritual connection to yourself and your baby
I’ve never practiced yoga before. Can I still practice prenatal yoga?
You don’t need to be an experienced yogi to practice this yoga style; you just need to be pregnant!
Although you may like your first time experience so much, you might decide to stick with yoga even after you’ve given birth. 🙂
Just make sure you get the go-ahead from your doctor before starting this or any form of exercise during pregnancy.
What’s a typical prenatal yoga class like?
It depends on the yoga instructor and the setting.
Are you doing an in-person class, a live online class, or a do-it-at-your-own time online class?
Are you doing a one-off class or an entire yoga program?
Private or group classes?
Different teachers have different styles and may sequence the classes differently.
You’ll then move onto the warm-up phase, which is very important in pregnancy since a woman’s body is continuously changing.
There may be stiffness in the body and aches, inflammation, problems with joints, etc.
Diving into a yoga practice without any warm-up can shock the body, and it can feel like a lot. Warm-ups help the body get ready for the heavier portions of asana practice.
After the warm-up, you’ll move onto some modified Sun Salutations then transition into standing postures, many of which can be modified using a wall.
You might then move into floor postures and end the session with a modified Savasana (corpse pose).
What styles of yoga aren’t recommended for pregnant women?
Both Bikram yoga and hot yoga are contraindicated in pregnancy as these styles are rigorous and practiced in a heated room, often up to 105 degrees.
A pregnant woman’s core temperature should never rise above about 98 degrees as doing so can harm her and baby.
If you’re new to yoga and don’t have an existing regular practice, you should stick to gentler styles like restorative yoga, yin yoga (with caution and guidance), and prenatal yoga.
Other styles like Ashtanga and power yoga might be more intense and not as optimal for this time.
Can yoga cause a miscarriage?
While there’s no scientific evidence that this is true, anecdotal evidence suggests that pregnant women avoid certain poses that might contract the uterus or otherwise upset the delicate balance that’s happening in your womb.
Mama-to-be’s should also avoid increasing their core temperature, as mentioned.
This is especially true in the first trimester, which is the time when around 80% of miscarriages can occur.
It’s better to err on the safe side and proceed with much awareness and caution.
Seek the support and advice of your doctor and an experienced prenatal yoga teacher.
What yoga poses should you avoid when pregnant?
Overall, you’ll want to avoid deep backbends and deep twists during pregnancy.
You’ll also want to avoid strenuous standing poses without support, as a pregnant woman’s sense of balance is compromised.
You don’t want to have a fall in yoga class.
Deep backbends may overexert the abdominal muscles and lead to developing or worsening diastasis recti, the separation of the large abdominal muscles.
Those muscles are already being overworked and overstretched as the baby grows, so it’s not advised to work them any harder.
Twists, especially deep twists, might contract the uterus.
Twists should be especially avoided in the fragile first trimester, even if you’re not showing yet.
Here’s a list of yoga poses to avoid during pregnancy, especially as your bump grows*:
- Revolved side angle pose
- Full wheel pose
- Bridge pose
- Bow pose
- Cobra pose
- Locust pose
- Full camel pose
- Upward facing dog
- Forward fold
- Twisted chair
- Full inversions
- Boat pose
- Abdominal poses
- Jump-backs and transitions
- Breath-holding breathing techniques
*Modifications or substitutions for these poses are available in prenatal classes.
If inversions were part of your regular yoga asana practice before pregnancy, you might be able to keep at it if you don’t have a high-risk pregnancy.
Please check with your doctor first to make sure.
Is prenatal yoga safe?
Yes, if you stick to this style’s tenets and practice with an educated and experienced prenatal yoga instructor.
Keep in mind that your body is drastically and quickly changing each day in pregnancy.
Your hormone levels are rising as your body grows another human and prepares to birth this little human.
Your body produces more relaxin hormone during pregnancy, which helps your muscles, ligaments, and tendons… relax!
This “relaxing” effect is centered mainly around the pelvic area to facilitate delivery.
Relaxin production starts in the first trimester and peaks at the end of the first trimester and labor.
It’s essential to be careful not to overstretch your soft tissues or muscles in prenatal yoga, as you will find that thanks to Relaxin, you’re more bendy and flexible than usual.
Instead of going to 100% stretch and strain in poses, stick to only 70-80%.
Does prenatal yoga count as exercise?
Prenatal yoga is considered a low-impact, low-intensity form of exercise and physical activity specifically designed for you, mama.
Pregnancy isn’t the time to overexert yourself with strenuous workouts.
It’s a time to honor your body’s wisdom and listen to what it needs.
Many women experience fatigue and nausea or sickness in the first trimester. If that’s your case, rest, soothing breathwork, and meditative practices might be beneficial rather than a physical yoga practice.
Again, always consult with your doctor before embarking on any exercise regimen while pregnant.
When should you start prenatal yoga?
You can start prenatal yoga at any time in your pregnancy as long your doctor has given you the green light.
How often should I do prenatal yoga?
Your prenatal yoga practice’s physical portions (asanas) can be done as often as you feel you need it.
Some women like to stick to 3-4 times per week, although if you’re just starting, start with 1-2 times a week first and see how you get on.
Breathing exercises and meditative practices can be done daily.
Remember, listen to your body.
She’s wise and knows what she’s doing and what she needs to make this baby.
Get in the habit of constantly checking in with yourself and ask:
“What do I need?”
“What do I want?”
“What would bring me joy?”
How do I choose the best prenatal yoga classes?
It depends on your personal preferences and what you most resonate with.
Would you rather attend in-person group classes or do an in-person private class?
Are you into live zoom classes?
Or do you prefer yoga videos that you can do at your own pace?
Do you have an existing yoga routine?
Or is this your first rodeo?
Are you in your first, second, or third trimester?
Your first trimester is usually characterized by low energy and nausea, while your second trimester is characterized by an energy surge.
Things are usually uncomfortable in the third trimester, so your needs will vary.
It might take you a few tries to find a yoga teacher that you resonate with.
Don’t get discouraged.
There are many options for you online – whether you simply check out Youtube for free classes or hit up your local yoga studio.
Strong Yoga 4 Fertility
Our Price: $24.95
Strong Yoga 4 Fertility is a yoga video for women who want to enhance awareness and access the fertility of their creative power. If you are experiencing creative blocks in your life, or are on a journey toward trying to have a baby, and are experiencing difficulty, or simply would like to access and build your feminine energy, this video is for you.
Strong Yoga 4 Pregnancy
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Strong Yoga 4 Pregnancy with Brenda Strong
This DVD is a yoga practice appropriate for all three trimesters. Modified to adjust to your energy level, ability and body changes, this DVD can be personalized to fit your needs, and…
Strong Yoga 4 Partners
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Strong Yoga 4 Partners with Brenda Strong and Tom Henri
Through my couples workshop with my husband Tom, we established a system of using yoga as a metaphor for the relationship between couples, and exploring non-verbal communication….
The Strong Yoga Collection
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The Strong Yoga Collection with Brenda Strong
This is a collection of three DVDs will help reduce the stress of reproductive difficulties and empower you on the journey towards parenthood. Details of each DVD…
Yoga Journal – November 2002
YOGA 4 PARTNERS with Brenda Strong and Tom Henri
OUR SOLITARY daily yoga practice can sometimes get lonely. At such times it’s nice to partner up and work with a spouse, friend or colleague – provided you both can keep the gossiping to a minimum. Here is a sweet , 25-minute session for two partners that, by my count, includes 15 simple paired exercises or yoga asana. Each exercise or asana represents, and is named as, some admirable quality or qualities learned from the cooperative effort, which can then, according to the teacher’s premise, be applied to everyday life. For example, a linked-arms, leaning-back exercise, teaches “trusting and letting-go”, and a knee-to-knee, assisted seated twist teaches “respecting limitations”. Strong, a Southern California teacher, and her partner, Henri, have produced a relatively mild, straight-forward practice that emphasizes both self-and other- awareness. They are excellent models, performing the work with compatible grace and harmony.
Alternative Medicine – December 2002
Yoga’s Feminine Side
Could this ancient practice help you conceive?
REMEMBER WHEN YOU WERE YOUNGER and the objective was to not get pregnant? Well, times have changed. Starting a family is not as easy as it once was, at least for those of us in our thirties and forties. Experts say a woman’s ability to conceive declines measurably at age 35 and plummets nearly twice as fast by the time she hits 40. Many of us have waited to pursue our careers, find the perfect mate, achieve financial stability—and one day it’s too late.
In an effort to turn back the clock, many couples have been heading to doctors’ offices. With the explosion of highly technical therapies such as in vitro fertilization (IVF), gamete intra-fallopian transfer (GIFT), and other modifications of test-tube treatments, couples last year alone spent over a billion dollars in the pursuit of a baby. Yet results can be disappointing. The average success rate for IVF is about 19 percent; with GIFT, it’s 28 percent. Luckily, there may be a simple way to improve the odds. A growing body of evidence is beginning to support the idea that stress plays a critical role in preventing conception. (And these days, who isn’t wound a bit too tight?) A study published in Fertility and Sterility found that among women trying in vitro fertilization, those with high levels of stress produced fewer eggs—and therefore had fewer embryos that could be transferred into their wombs—than their more relaxed counterparts.
Alice Domar, director of the Mind/Body Center for Women’s Health at Harvard Medical School, has demonstrated even more direct evidence of the payoff of stress relief. Fifteen years ago, she divided 110 women who had tried to get pregnant for one to two years into three groups. The first was an infertility support group; the second concentrated on relaxation therapies including yoga and meditation; the third was given fertility medication alone. After a year, only 20 percent of the women on medication alone became pregnant compared to about half the women in both types of support groups.
No one quite understands the physiology involved, but Domar’s research suggests that stress can delay menstrual cycles and create abnormal levels of the pituitary hormone prolactin, which is responsible for ovulation. And the process feeds on itself. The more stressed you are, the harder it may be to conceive, which in turn makes you more stressed. Domar found that infertile women are significantly more depressed than their fertile counterparts, with depression and anxiety levels equivalent to women with heart disease, cancer, or HIV-positive status.
Of course, there are many ways to break the cycle, from meditation to therapy to curling up in a comfy chair with a good book. But if you’re looking for something that combines emotional release with a satisfying physical workout, yoga is a natural choice.
Several years ago I struggled with my own infertility issues, and as a yoga instructor, this ancient practice was a logical place for me to turn. With its deep breathing techniques and asanas, or poses, yoga conditions the body from the inside out, calming the nervous system, slowing the heart rate, stretching and toning the muscles. Yogic breathing also helps strengthen the diaphragm to increase lung capacity and improve circulation, thereby distributing oxygen and nutrients throughout the system.
And this is just the Western view of yoga’s benefits. From an Eastern perspective, yoga relaxes by a different, more “holistic” route. Traditional Chinese medicine, for instance, holds that blockages or imbalances between the masculine (yang) and feminine (yin) energies in the body can be the root causes of ill health—or in this case, stress-induced discomforts and dysfunctions.
Yoga is based on this same concept of enhancing the flow of energy through energy channels, which are part of what yogis call the “chakra” system. The word chakra literally translates as wheel or disk. It refers to the sphere of bioenergetic activity that emanates from the major nerve ganglia branching forward from the spinal column. A chakra is a center of activity that receives, assimilates, and expresses energy.
Seven of these wheels are stacked in a column that spans from the base of the spine to the top of the head and roughly corresponds to major glandular and nervous system groupings. That’s why neuroendocrine health—the chemical signals from the brain that maintain the body’s delicate hormonal balance—can be influenced by the practice of yoga.
The second chakra is of utmost importance for sexual health. Located around the lower abdomen and groin, this energy center rules the reproductive organs, and relates to movement, sensation, pleasure, sexuality and, theoretically, fertility. Anodea Judith, author of Eastern Body, Western Mind, has a healing practice utilizing the chakra system for therapeutic purposes. She believes that if there is an energy blockage, excess, or deficiency in the second chakra, the imbalance can affect physical function, and she suggests poses to “rebalance” the area.
Four years ago, I incorporated this idea into my own research on stress and fertility and began teaching what I call a more “feminine” type of yoga at the West Coast branch of the Mind/Body Institute in Los Angeles. It combines deep relaxation poses and poses designed to enhance reproductive health. The conception success rate in the graduate group has been almost 50 percent. For the women who were also undergoing medical treatments, I found that my yoga program made it easier for them to tolerate the stress and discomfort that’s often involved in the process.
I’ve included a mini-version of that program, the sidebar “Six steps to well-being,” which you can do in your own home as often as you like (it takes about 20 minutes).There’s no guarantee it will help you conceive, but it will certainly let you take a critical first step: relaxing your body and mind so you can improve your chances. One thing’s for sure: If you do get pregnant, yoga will help you relax through the nine months of pregnancy— and a lifetime of being a mom.
BOOSTING FERTILITY NATURALLY
I started my journey to become pregnant at the age of 37. My Gynecologist informed me that studies showed that most healthy couples who are unsuccessful in getting pregnant after a year are usually successful during the second year. However, considering my age, I was ready to start fertility testing early. I never considered that my husband and I would ultimately qualify as one of the six million plus infertile married couples in the United States. Infertility can stem from a number of health problems. In addition to the complex female reproductive system, about 30 to 40% of all infertility cases have a male factor as the main reason and 40-50% as a contributing cause. My husband and I both participated in all the initial testing and examinations required. Right off the bat we were startled to discover my symptoms of premature menopause. In addition to being a healthy, athletic and youthful woman, I have spent the last decade researching and writing about anti-aging and longevity medicine so being told my eggs were old was a difficult pill to swallow. Eighteen months and thousands of dollars in medical bills later, I can tell you that no rock has gone unturned in my pursuit of knowledge on how to achieve pregnancy.
With the passion of Jonas Salk in his endeavor to cure polio, I eagerly began an examination of all options for treating infertility. The layers of scientific research alone could fill a library. Assisted reproductive technology (ART) has grown enormously in the last decade due to the fact that twenty-five percent of couples over the age of 35 are classified as infertile. From western medicine to herbal therapies and acupuncture, infertility diets, yoga for fertility and mind/body programs, it appears that the field of infertility medicine may provide aid for almost any reproductive problem. While I wish I was writing a success story, there is no doubt that I will be sharing a positive account in the very near future. I believe that with all the knowledge and technology available in field of Infertility there is great hope for any woman who desires to become pregnant. However, there is an enormous amount of information regarding ways to boost fertility “naturally” that many medical doctors don’t share with their patients. The objective of alternative medicine and natural approaches is to enhance physical, mental and emotional health by exploring nutritional values, fitness strategies and options to improve overall well being.
After interviewing seven board certified reproductive endocrinologist, I found that there was a huge gap between alternative medicine and traditional or conventional medicine. As a matter of fact, most medical doctors are extremely narrow-minded when it comes to discussing natural treatments or philosophies of eastern medicine. The unanswered question remains…why do so many doctors choose to dismiss alternative medicine as an adjunct to scientific medical treatments and procedures?
Dr. Uzzi Reiss, a pioneering gynecologist and author of Natural Hormone Balance For Women is not only an exception to this rule, but he is one of the few doctors I have had the pleasure to know that thrives on thinking outside the box. Dr. Reiss looks for a combination of treatments, both alternative and conventional, that will nutritionally affect the body and achieve optimal endocrine function. Dr. Reiss says, “I believe that an imbalance of hormones, as well as, deficiencies of vital amino acids and protein can result in endocrine break down.” He looks at each patient as a completely unique being with idiosyncratic conditions. Reiss initially conducts a series of blood, urine and saliva test and then decides upon a specialized treatment customized to accommodate that person’s specific issues. In his book, Reiss discusses the fact that researchers gave DHEA (dehydroepiandrosterone), a hormone manufactured by the adrenal gland, to women under the age of forty-two who did not respond to fertility drugs. They found a 300 percent improvement in their response after taking 80 milligrams of DHEA daily for two months.
Unfortunately, my experience with a number of reproductive endocrinologists is that a “cookie cutter recipe” applies to most everyone and alternative medicine is not an option. Although Reiss does not perform certain fertility procedures, like artificial insemination or invitro-fertilization, his goal is to prepare you for optimal results and increase your chances for success whether you conceive naturally or with the aid of fertility treatments. Researching all available information, whether it is based on scientific studies or natural medicine and nutritional research, can only improve your chances of becoming pregnant.
One innovative nutritional supplement called FertilityBlend has shown a promising link to enhanced endocrine function in both men and women. The herb Vitex enhances hormone balance and ovulation frequency and the amino acid L-argenine helps to improve circulation to the reproductive area. Furthermore, antioxidants, Folic acid and other vitamins and minerals address specific deficiencies and promote fertility health in women. A study conducted in conjunction with Stanford University School of Medicine found improvement in women’s mid-luteal phase progesterone levels, basal body temperatures and statistically significant increase in pregnancy rate following nutritional supplementation with FertilityBlend for three months. FertilityBlend for men has shown to improve sperm count, quality and mobility. Dr. Mary Lake Polan, Assistant Professor, Department of Gynecology and Obstetrics, Stanford University School of Medicine says, “Vitamins, minerals and specific cofactors play an enormous role in fertility function.” She adds, “Good nutrition is a prerequisite for both fertility and child bearing. Studies show an improvement in fertility function on both men and women after using FertilityBlend.” The product combines key ingredients into specifically designed men’s and women’s formulations. FertilityBlend is manufactured by The Daily Wellness Company and distributed at GNC stores nationwide.
Traditional Chinese medicine has developed rapidly in the area of infertility. Currently, there are hundreds of herbal substances identified and used extensively for treating infertility. Furthermore, acupuncture seems to potentially offer a viable alternative therapy for female infertility due to hormone problems. Dr. Daoshing Ni (Dr. Dao) is a California licensed acupuncturist and a doctor of Oriental medicine specializing in gynecology and reproductive medicine. Dr. Dao says, “We have found increased follicular development with some patients in an ART cycle using a combination of Chinese medicine, especially those who were labeled poor responders.” Studies from China have suggested treatment effectiveness in the areas of luteal phase defect, endometriosis, immunological infertility and male subfertility. In addition, herbs have proven to produce overall strengthening and therapeutic effects.
Susun Weed, a New York based herbalist, says many common plants can be used to influence fertility, including red clover, partridge berry, liferoot, wild carrot and wild yam. Other frequently used weeds and garden plants that have been used to increase or decrease fertility includes stinging nettle, oatstraw, pennyroyal, Jack-in-the-pulpit, rue and parsley. For more information on herbal therapies to increase fertility visit Susun Weed at www.susunweed.com.
In the book “The Infertility Diet: Get Pregnant and Prevent Miscarriage” by Fern Reiss, numerous links found between diet and reproductive function are discussed. The Infertility Diet is the result of an evidence-based nutritional analysis of several hundred medical studies that explored connections between diet, fertility and miscarriage. The book discusses specific conditions, evidence behind the recipes and sample menus.
For example, yams are full of anti-oxidants, such as beta-carotene, and contain phytoestrogens, weak estrogens that inhibit the body’s own estrogen. Acting much like the drug Clomid this anti-estrogen effect stimulates the ovaries. Furthermore, if you have received a medical diagnosis of hypothyroidism, you should limit or avoid foods that inhibit the absorption of iodine in your system. These foods to avoid include peanut, pine nuts, cabbage, mustard, and turnips. Reiss provides delicious recipes such as, Curried Yam Latkes and Corn Tofu Chowder. For couples who have been trying unsuccessfully to become pregnant, or who have experienced the trauma of miscarriage, nutritional changes are definitely worth a try. In addition, the book discusses the importance of relaxation and other factors that may affect one’s ability to conceive.
The Mind/Body Institute in Beverly Hills, California, believes that reducing stress may be the best medicine for infertility. Their mission is to alleviate the psychological distress and accompanying depression associated with infertility, which, in turn, increases conception rates. They offer a comprehensive 10 week program that includes intensive relaxation based training, cognitive restructuring and emotional coping and support. In addition, Harvard Medical School’s Mind/Body Institute recently revealed remarkable findings regarding the link between stress and infertility. A study conducted on a group of 184 women who had been trying to achieve pregnancy for one to two years and who were not undergoing any other forms of psychotherapy showed that 55% of the participants who completed the Mind/Body Fertility Program became pregnant and went on to deliver.
Infertility itself can cause tremendous stress, depression and anxiety. Yoga instructor, Brenda Strong, recently released an instructional video entitled, “Yoga4Fertility.” It is designed to enhance and support any protocol treatment suggested by your doctor. Yoga and meditation can reduce stress, bodily tension and energetic blocks in the body that accumulate over time. Strong says, “What makes this yoga practice different and innovative is the sequencing of postures, breath and attention focusing primarily on the reproductive organs in addition to reducing stress levels”. For more information on this yin style of yoga, visit: www.Yoga4Fertility.com.
With new discoveries in the field of infertility being released on a daily basis, researchers are introducing options, as well as, creating new procedures that will successfully treat almost any condition related to infertility. It appears that natural approaches, nutrition, diet, Eastern medicine philosophies, yoga, and mind/body practices all may help boost fertility naturally and increase your chances for pregnancy when medical assistance is necessary. There is definitely hope for almost any couple who desires to become pregnant and realize their dream of starting a family. I will keep you posted on my progress.
LATE BREAKING MEDICAL INFORMATION
Dr. Lawrence Werlin of Orange County, California, is a nationally noted specialist in reproductive endocrinology and infertility. He recently presented cutting edge data regarding the effects of Preimplantation Genetic Diagnosis (PGD). PGD is being used to test groups that are at high risk for pregnancy failure by applying DNA probes that will bind to chromosomes and determine whether the patient is producing a structure of unhealthy chromosomes. Werlin is the principal investigator of a study being conducted by the GENESIS Network for Reproductive Health. He feels PGD will provide evidence and insight about how to increase chances for pregnancy success and when to consider using options such as donor eggs or donor embryos.
Another ground-breaking, yet controversial, technique recently developed by Dr. Michael M. Kamrava in Beverly Hills, California, is the use of Embryo Glue. It involves implanting the embryo into the lining of the womb (uterus). Dr. Kamrava feels that this ground-breaking technique will eliminate tubal pregnancies from the invitro-fertilization (IVF) procedures and guarantee that the embryo will not fall out of the uterus thus eliminating the need for the woman to stay in bed for 2 days. Any patient undergoing IVF is a good candidate for this technique. Furthermore, Dr. Kamrava, a pioneer in the field of infertility medicine is one of the few medical doctors and infertility specialist who agrees that boosting fertility naturally can only help to increase the rate of pregnancy success.
FertilityBlend for Women:
- The herb, Vitex (chasteberry), enhances hormone balance and ovulation frequency.
- The amino acid, L-arginine, helps improve circulation to the reproductive area
- Antioxidants, green tea, vitamin E, and selenium, help repair oxidative damage due to aging and environment.
- Folic acid assists in the reduction of specific birth defects (neural tube defects) in children
- Vitamins B6 and B12, and minerals, iron, zinc and magnesium help address specific deficiencies and promote fertility health.*
FertilityBlend for Men:
- The amino acid, L-carnitine, has been shown to be critical to the formation of healthy sperm. Vitamins C and E, green tea and selenium are all potent antioxidants that help improve sperm counts and quality.
- Ferulic acid, an antioxidant found in Dong Quai, has also been shown to improve sperm quality.
- Zinc and B vitamins (B6, B12 and folate) are critical nutrients in male reproductive systems for several benefits, including hormone metabolism, sperm formation and motility.
Strong Yoga® for Women DVDs
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Strong Yoga® 4Fertility Box Collection
This 3 DVD Set is a wonderful way to honor the journey of becoming a parent.
Strong Yoga® 4Fertility prepares your body for conception by reducing stress, removing energetic blocks and increasing circulation to the reproductive organs. Simple and straightforward this DVD is perfect for beginners and experienced students alike.
Strong Yoga® 4Partners helps reduce stress in the partnership, creating non-verbal communication, intimacy, balance, harmony and playful interaction through a shared yoga practice. Perfect for partners trying to conceive to connect and take their mind off of physical and financial stress.
Strong Yoga® 4Pregnancy is the perfect DVD to accompany you through all 3 trimesters of your pregnancy. This DVD is designed for women who have gone through infertility or are simply interested in a yoga practice that is going to help their body and their mind prepare for labor. Bonus features are a labor practice with partner and testimonials from former students who have conceived using Strong Yoga® 4Fertility.
Strong Yoga® 4Fertility
Strong Yoga® 4Fertility is a proprietary approach to teaching yoga for fertility created by Brenda Strong. This program uses the ancient healing wisdom of yoga and applies it to the modern problem of reproductive difficulty. Using the specific postures and breathing techniques to open the body from the inside out, Strong Yoga® 4Fertility helps to release tightness in muscle and connective tissue, increase blood flow to reproductive organs and invites the mind and body to facilitate its own healing capacity. Brenda has combined yoga asana, visualization, meditation, pranayama, qi gong and bioenergetics to help support the reproductive organs and increase a woman’s connection to the “divine feminine” while decreasing stress.
Strong Yoga® 4Partners
Strong Yoga® 4Partners was created by Brenda Strong and her husband Tom Henri to help couples maintain their intimacy and positive connection while undergoing reproductive difficulties. This DVD uses yoga as a metaphor for the dynamics in a relationship and helps couples connect to one another through simple breathing and stretching exercises.
Strong Yoga® 4Pregnancy
Strong Yoga® 4Pregnancy helps women prepare for birth by using yoga to strengthen and stabilize the body during the three trimesters of pregnancy. In addition to a personalized yoga practice – in which Brenda Strong guides you through warm-ups as well as standing, balance, seated and relazxation poses – this DVD includes labor techniques you can do with a partner.
“I always feel wonderful after the [Strong Yoga® 4 Fertility]DVD – the workout is easy to follow and understand. I noticed an improvement in my flexibility very quickly, and the sense of relaxation is invaluable, and stays with me long after I leave my mat.” -Stacey
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Why Practice Yoga when you are Pregnant?
Doing Yoga while I was pregnant was the best gift I gave to myself and to my son. Studies have shown that doing certain exercises while pregnant helps to increase Apgar scores of children. The theory is, the healthier the mom, the healthier the child. Making smart whole food choices, (avoiding preservatives and over processed foods eating Organic when possible) and getting rest and reducing your stress, all add up to a healthier environment for your baby. Yoga also plays a big part in reducing your physical and emotional stress, keeping your body healthy and preparing for the rigors of labor and being a new mom.
Yoga Exercises for Pregnant Women
When we are pregnant our body changes its distribution of weight to support the growing baby, resulting in tension in these areas:
- Shoulders and upper back because you’re carrying extra weight in your breasts.
- Lower back because you’re carrying extra weight in your belly.
- Legs and feet because you’re carrying extra weight overall.
If you don’t have time to get to a Pre Natal Yoga Class here are some Yoga exercises for pregnant women that are excellent for relieving stress in the most common areas