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Index
Title Page Copyright Contents Foreword Acknowledgments Introduction: Why We Wrote This Book
Jill’s Story Lynn’s Story
Chapter 1. What is Yoga for Fertility?
General Yoga Benefits Yoga for Fertility Benefits
1. Increases Energy and Blood Flow 2. Stimulates the Reproductive System 3. Supports and Regulates the Endocrine System 4. Reduces Stress Hormone Levels 5. Adapts Poses According to the Monthly Cycle 6. Calms the Mind and Reduces Negative Thinking 7. Two-Way Communication Between Mind and Body 8. Synchronizes the Messages Between the Conscious Mind, the Subconscious Mind, and the Body 9. Balances Energy in the Body 10. Increases Apana and Samana 11. Builds Life-Force Energy (Prana) in the Body
Chapter 2. Who Can Benefit from Yoga for Fertility?
Just Starting Out Unexplained Infertility Pcos Endometriosis Miscarriage Is Yoga for Fertility Helpful for Men? The Research: Is Yoga for Fertility Effective?
Chapter 3. Getting Started with Yoga for Fertility
Getting Started Deciding Where to Begin in this Book How Much Time and How often Should You do these Routines? Keeping a Journal Basic Yoga Principles
Chapter 4. Routines for the First Half of Your Cycle
Yoga for Fertility: First Half Basic Routine
Summary Flow of First Half Basic Routine
Pose Descriptions for First Half Basic Routine
1. Centering/Calming Breath (Belly Breath)
Setup Movement Why do this?
Poses Lying on Your Back
2. Sacrum Circles
Setup Movement Why do this?
3. Pelvic Tilts
Setup Movement Why do this?
4. Outer Hip Stretch (#4 Pose)
Setup Movement Why do this?
5. Reclined Cobbler Pose
Setup Movement Why do this?
6. Bent Knee Twist (First Half Version)
Setup Movement Why do this?
7. Coming up
Setup Movement Why do this?
Poses on Hands and Knees
8. Cat-Cow
Setup Movement Why do this?
9. Cat-Cow Circles
Setup Movement Why do this?
10. Prayer Pose (Child’s Pose)
Setup Movement Why do this?
11. Downward Facing Dog
Setup Movement Why do this?
12. Variation of Prayer Pose (Child’s Pose)
Setup
Supine Poses and Lunge Pose
13. **Moving Cobra
Setup Movement Why do this?
14. **Moving Sphinx
Setup Movement Why do this?
15. **Locust
Setup Movement Why do this?
16. Prayer Pose (Child’s Pose)
Setup
17. Knee-Down Lunge
Setup Movement Why do this?
Standing Poses
18. Mountain Pose
Setup Movement Why do this?
19. Standing Hip Circles
Setup Movement Why do this?
20. Tree Pose
Setup Movement Why do this?
21. Wide Standing Forward Bend
Setup Movement
22. Wide Standing Forward Bend with Twist
Movement Why do this?
23. Coming up to Standing
Setup Movement Why do this?
Seated Poses
24. “Chicken Wing” Shoulder Stretch
Setup Movement Why do this?
25. Cobbler Pose with Heart Opener
Setup Movement Why do this?
26. **Pelvic Floor Contractions
Setup Movement Why do this?
27. Seated Spinal Twist
Setup Movement Why do this?
Relaxation Poses
28. **Legs up the Wall Pose (With Variations)
Setup Movement Variations Why do this?
29. Corpse Pose
Setup Movement Why do this?
Yoga for Fertility: First Half Intermediate Routine
Summary Flow of First Half Intermediate Routine
Pose Descriptions for First Half Intermediate Routine
1. Centering/Calming Breath (Belly Breath)
Setup Movement Why do this?
Poses Lying on Your Back
2. Knees to Chest
Setup Movement Why do this?
3. Coming up
Setup Movement Why do this?
Poses on Hands and Knees
4. Cat-Cow
Setup Movement Why do this?
5. Cat-Cow Circles
Setup Movement Why do this?
6. Downward Facing Dog
Setup Movement Why do this?
7. Prayer Pose (Child’s Pose)
Setup Movement
8. Variation (Child’s Pose)
Why do this?
9. Knee-Down Lunge
Setup Movement Why do this?
10. Groin Stretch (Lizard Lunge)
Setup Movement Why do this?
11. Pigeon Pose
Setup Movement
12. Variation: Twist in Pigeon Pose
Why do this?
Standing Poses
13. Warrior 2 Pose with Eagle Arms
Setup Movement Why do this?
14. Side Angle Pose
Setup Movement Why do this?
15. Triangle Pose
Setup Movement Why do this?
16. Half-Moon Balance Pose
Setup Movement Why do this?
17. Wide Standing Forward Bend with Immune Booster
Setup Movement Coming up to Standing Why do this?
Supine Poses
18. **Moving Cobra
Setup Movement Why do this? 19. **Bow Pose Setup Movement Why do this?
20. **Locust
Setup Movement Why do this?
21. Prayer Pose Variation
Setup
More Poses Lying on Your Back
22. **Pelvic Tilts with Pelvic Floor Contractions
Setup Movement Why do this?
23. **Bridge Pose
Setup Movement Why do this?
24. Fish Pose
Setup Movement Why do this?
25. **Shoulder Stand
Setup Movement Why do this?
26. Bent Knee Twist (First Half Version)
Setup Movement Why do this?
Coming up
Setup Movement Why do this?
Relaxation Poses
27. **Legs up the Wall Pose (With Variations)
Setup Movement Variations Why do this?
28. Reclined Cobbler Pose
Setup Movement Why do this?
Chapter 5. Routines for the Second Half of Your Cycle
Yoga for Fertility: Second Half Basic Routine Summary Flow of Second Half Basic Routine Pose Descriptions for Second Half Basic Routine
1. Centering/Calming Breath (Belly Breath)
Setup Movement Why do this?
Poses Lying on Your Back
2. Knees to Chest
Setup Movement Why do this?
3. Moving Bridge
Setup Movement Why do this?
4. **Supported Bridge
Setup Movement Why do this?
5. Sacrum Circles
Setup Movement Why do this?
6. Outer Hip Stretch (#4 Pose)
Setup Movement Why do this?
7. Happy Baby Pose
Setup Movement Why do this?
8. Pelvic Tilts
Setup Movement Why do this?
9. Bent Knee Twist (Second Half Version)
Setup Movement Why do this?
10. Coming up
Setup Movement Why do this?
Poses on Hands and Knees
11. Cat-Cow
Setup Movement Why do this?
12. Cat-Cow Circles
Setup Movement Why do this?
13. Prayer Pose (Child’s Pose)
Setup Movement Why do this?
14. Downward Facing Dog
Setup Movement Why do this?
15. Prayer Pose Variation
Setup
16. Knee-Down Lunge
Setup Movement Why do this?
Standing Poses
17. Mountain Pose
Setup Movement Why do this?
18. Tree Pose
Setup Movement Why do this?
19. Side Angle Pose
Setup Movement Why do this?
20. Squat Pose and Variations
Setup Movement Why do this?
Seated Poses
21. “Chicken Wing” Shoulder Stretch
Setup Movement Why do this?
22. Seated Wide-Leg Straddle
Setup Movement Why do this?
23. Cobbler Pose
Setup Movement Why do this?
Relaxation Poses
24. **Legs up the Wall Pose (With Variations)
Setup Movement Why do this?
25. Corpse Pose
Setup Movement Why do this?
Yoga for Fertility: Second Half Intermediate Routine
Summary Flow of Second Half Intermediate Routine
Pose Descriptions for Second Half Intermediate Routine
1. Centering/Calming Breath (Belly Breath)
Setup Movement Why do this?
Poses Lying on Your Back
2. Moving Bridge
Setup Movement Why do this?
3. Sacrum Circles
Setup Movement Why do this?
4. Happy Baby Pose
Setup Movement Why do this?
Poses on Hands and Knees
5. Cat-Cow
Setup Movement Why do this?
6. Cat-Cow Circles
Setup Movement Why do this?
7. Downward Facing Dog
Setup Movement Why do this?
8. Prayer Pose (Child’s Pose)
Setup Movement Why do this?
9. Pigeon Pose
Setup Movement Why do this?
Standing Poses
10. Side Angle Pose
Setup Movement Why do this?
11. Triangle Pose
Setup Movement Why do this?
12. Half-Moon Balance Pose
Setup Movement Why do this?
13. Squat Pose and Variations
Setup Movement Don’t Do This Pose If Why do this?
14. Wide Standing Forward Bend with Immune Booster
Setup Movement Why do this?
Seated Poses
15. Forward Bend Over One Leg
Setup Movement Why do this?
16. Cobbler Pose with Heart Opener
Setup Movement Why do this?
17. Seated Wide-Leg Straddle
Setup Movement Why do this?
Pre-Relaxation Poses on the Back
18. Pelvic Tilts
Setup Movement Why do this?
19. ** Bridge Pose
Setup Movement Why do this?
20. Bent Knee Twist (Second Half Version)
Setup Movement Why do this?
Relaxation Poses
21. ** Legs up the Wall Pose (With Variations)
Set Up Movement Why do this?
22. Corpse Pose
Setup Movement Why do this?
Chapter 6. Yoga Routines for Additional Situations
Yoga During Your Period Yoga Routine for Your Period
1. Centering/Calming Breath (Belly Breath)
Setup Movement Why do this?
Poses Lying on Your Back
2. Sacrum Circles
Setup Movement Why do this?
3. Bent Knee Twist (Gentle Version)
Setup Movement Why do this?
4. Coming up
Setup Movement Why do this?
Poses on Hands and Knees
5. Cat-Cow
Setup Movement Why do this?
6. Cat-Cow Circles
Setup Movement Why do this?
7. Prayer Pose (Child’s Pose)
Setup Movement Why do this?
Seated Poses
8. “Chicken Wing” Shoulder Stretch
Setup Movement Why do this?
9. Seated Wide-Leg Straddle
Setup Movement Why do this?
10. Cobbler Pose
Setup Movement Why do this?
11. Gentle Seated Twist
Setup Movement Why do this?
Relaxation Poses
12. Reclined Cobbler Pose
Setup Movement Why do this?
Yoga for Early Pregnancy
Legs up the Couch Pose (Legs up the Wall with Modifications for Early Pregnancy)
Setup Movement Why do this?
Cycles Using Assisted Reproductive Technology (Art) Yoga Routine for Art Cycles or Stress Relief
1. Calming/Centering Breath (Belly Breath)
Setup Why do this?
Poses Lying on Your Back
2. Reclined Cobbler Pose
Setup Movement Why do this?
Poses on Hands and Knees
3. Cat-Cow
Setup Movement Why do this?
4. Cat-Cow Circles
Setup Movement Why do this?
5. Restorative Child’s Pose with Bolster or Blanket Stack
Setup Movement Why do this?
Seated Poses
6. “Chicken Wing” Shoulder Stretch
Setup Movement Why do this?
7. Cobbler Pose with Heart Opener
Setup Movement Why do this?
More Poses Lying on Your Back
8. **Supported Bridge Pose
Setup Movement Why do this?
9. Knees to Chest
Setup Movement Why do this?
10. Outer Hip Stretch (#4 Pose)
Setup Movement Why do this?
11. Bent Knee Twist (Gentle Version)
Setup Movement Why do this?
Relaxation Poses
12. **Legs up the Wall Pose (With Variations)
Setup Movement Why do this?
13. Corpse Pose
Setup Movement Why do this?
Adapting Your Yoga Practice in a Class Yoga With Your Partner
Chapter 7. More Yoga Practices for Fertility Support
Conscious Breathing Practice (Pranayama) for Fertility Support
How to Practice Conscious Breathing for Fertility Support How to Sit Effects of Pranayama
Yoga for Fertility Breathing Practices
Seated Deep Breathing Ujayii (Audible) Breath Belly Breath 3-Part Abdominal Breathing Counted Breath Alternate Nostril Breath
Setup Movement Why do this? Meditations and Visualizations for Fertility Support
Seated Meditation to Clear the Mind
Setup Action Why do this?
Seated Meditation for Calming
Setup Action Why do this?
Mindful Walking Meditation
Setup Action Why do this?
Passage Meditation
Setup Action Why do this?
Heart-to-Uterus Visualization
Setup Action Why do this?
Affirmations for Fertility Support
Using Affirmations
Vision Boards and Fertility “Altars” Chanting
How to Chant
Chapter 8. Lifestyle Changes to Support Fertility
Fertility Nutrition Different Approaches to Fertility Nutrition The Traditional Chinese Medicine Approach The Western Dietician Approach The Food Sensitivities Approach The Ayurvedic Approach The Whole Foods Approach Mindful Eating Nutritional Deficiencies
Vitamin D3 Vitamin B12 Mthfr
Weight and Fertility Exercise Work and Relationships
Chapter 9. Using Yoga with Other Modalities for Fertility Support
Acupuncture Fertility Abdominal Massage Hypnotherapy Counseling and Life Coaching Assisted Reproductive Technology (Art) Suggestions for Friends and Family
Chapter 10. Success Stories
Wendy’s Story Anna’s Story Georgia’s Story Suzette’s Story Priti’s Story Vicky’s Story Kathy’s Story Nancy’s Story Final Thoughts from Jill and Lynn
Notes Resources Index
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