Yoga for female health. Asanas that improve women's health. Yoga therapy for gynecological diseases

Hatha yoga is more than a set of fancy postures. Properly selected exercises can even have a therapeutic effect! So, some asanas normalize the menstrual cycle and promote conception. This article contains photos and descriptions of some asanas, as well as addresses of yoga centers in Yekaterinburg and links to useful articles about yoga.

Our expert: hatha yoga instructor Tatyana Reva and her daughter Lyudmila.

Tatyana Reva(emphasis on the second syllable; the surname is not declined). She has been practicing yoga for the ninth year and teaching for the sixth year. I got acquainted with yoga first on the pages of the journal "Science and Life" and at first practiced yoga instead of morning exercises. The deeper I learned yoga, the more positive changes I noted in all areas of my life. She considers Anastasia Kosykh, a Yekaterinburg master of hatha yoga with 20 years of experience, to be her first teacher. Tatyana Reva graduated from the Crimean Institute of Physical Culture with a degree in Hatha Yoga. Then she was one of the founders of the center of oriental practices "Medite" in Yekaterinburg (now defunct). Daughter of Tatiana Luda Reva (pictured with Tatyana) has been practicing yoga since the age of 12 and now, at 19, not only helps her mother, but sometimes replaces her in class. Tatyana Reva teaches at the Verkh-Isetsky fitness club, the Oriental Style center and the Raduga children's center.

Introduction to the specialty

X A tha yoga- This is one of the varieties of yoga: the improvement of the body at the physical level. The complex presented here is designed for beginners and does not include meditation and special breathing exercises ( prana I mu).

A dignity(emphasis on the first syllable, translated from Sanskrit - “poses”) - this is not so much an exercise as a body position adopted to maintain a stationary state; they should be done slowly and contemplatively, combined with deep breathing. This is especially true when it comes to those asanas that affect the organs of the abdominal cavity and small pelvis.

Each asana is from three stages: taking a pose, maintaining an asana and exiting it. The real effect of the asana is when you maintain it; yoga masters hold the pose for up to several hours, remaining completely relaxed. Try to remain calm when you hold the pose; breathe deeply and slowly, releasing, as if "exhaling" unnecessary tension.

Breath in yoga (with the exception of a few specially described breathing cleansing practices) is carried out through the nose.

Start and finish cycle of exercises with relaxation. Preparing for the lesson, tune in to it mentally, put your mind in order, focus on bodily sensations, let your thoughts go free. At the end of the session, take a relaxing pose ( shav A dignity or Dead Pose). In the set of exercises presented in the first and second parts of the article to activate female energy, as a relaxing Goddess Pose(or opening posture).

On the causes of infertility from the point of view of yoga philosophy

- Tatyana, why do you think a woman can't get pregnant?

Probably, the reason for this is her wrong behavior in her current life (in the present or maybe in the past, insufficient attention to her health) - alcohol, smoking, stress, malnutrition. And perhaps (if you follow the yogic philosophy) this is karma inherited from past lives.

- If you follow this logic, is it possible that someone, as they say, “it is written in the race” not to give birth at all in this life? Not destined, no such "karma"? After all, it happens: they go to the doctors, they are examined, and everything seems to be fine with health, but the pregnancy does not work.

Quite right! It is quite possible that in this life this woman has a completely different task, and childbearing is simply not included in it. There are so-called "liberated individuals" who are destined to serve the world in a way other than procreation.

- And then what to do? Relax and focus on other life tasks?

If the idea that a child is still necessary does not leave this woman, then it means that you can (and should!) Work on yourself - both spiritually and physically. It happens that some unresolved psychological problems that have accumulated over the years do not allow pregnancy to take place. At the physical level, these problems turn into muscle clamps, the flow of energy is disrupted (including blood circulation in the pelvic organs).

- What should be paid attention to when practicing hatha yoga, what postures contribute to the improvement of the female reproductive system?

First of all, these are all asanas that activate the first and second chakras. The first (lowest - approx. Aut.) chakra - mooladh A ra located at the base of the spine. Second Swadhist A on is located on the width of the palm from the navel down and is projected onto the sacrum (above the genitals). She is responsible for sexual relations and reproductive function.

It is precisely to activate these responsible areas of the female body that the asanas that Tatyana Reva demonstrated especially for the u-mother are aimed at!

So let's get started!

Exercises to stabilize the menstrual cycle

Pressing the lower abdomen to the ground, twisting and bending the lumbosacral region, we relieve tension in these areas. The blood circulation of the pelvic organs improves, the work of the adrenal glands, the thyroid gland is stimulated, and ultimately the hormonal background is stabilized. With regular, but painful periods, it helps to get rid of menstrual pain. The effect is usually noticeable after regular exercise for at least one month. It is better to practice asanas in the morning on an empty stomach.

Note. These exercises are not recommended to be performed directly during menstrual bleeding.

Description:

1. Lie on your stomach, look straight ahead, chin on the ground, pubic bone pressed to the ground. Stretch from your chin to your toes. Spread your arms out to the sides.

2. Inhale deeply and calmly. As you exhale, bend your right leg at the knee and pull your thigh towards your body; the body and legs are motionless; the left leg remains straight. Hold the position for up to 30 seconds, breathing calmly.

3. Do the same on the other side.

This pose does not look difficult, and is usually performed without much effort. This asana can be recommended as a sleeping and resting posture.

Option 2

1. Take the asana described above.

2. Then begin to straighten the knee, trying to reach with the right foot of the right palm. Ideally, the lower leg is parallel to the arm, and the thigh remains as close to the body as possible. Particular attention to the extended leg - it continues to remain straight, making one line with the body. Try to relax, let go of unnecessary thoughts and calm your breathing.

3. Bend the right leg again, straighten it and do the same on the left side.

Option 3

1. Take the asana described above (option 1 or option 2)

2. Try to straighten your right leg. Touch your right palm with your foot. The left side of the body remains pressed to the ground; the straight left leg is in line with the body.

3. Do the same for the left side.

Option 4

1. Get into the starting position (both legs extended, pubic bone and chin on the ground, looking straight ahead).

2. Bend the right leg back, pressing the heel to the buttock, lower the left hand and grasp the right ankle.

3. Taking a deep breath, while exhaling, continue to hold the leg with your hand and at the same time begin to slowly move the arm along with the leg to the starting position (arms extended exactly to the sides). In this case, the pelvis will come off the floor, however, the entire left side still remains on the ground; the extended left leg is in line with the body.

4. Stay calm. Breathe without tension. Don't strain your face.

5. Come out of the asana slowly, on the exhale.

Compensatory exercise

To release tension from the lower back, lie on your back, lift your straightened legs up and shake them. Grab your ankles, pull your legs up to your stomach, and “roll” on your back. Push your heels off the ground, rolling from neck to tailbone and back.

Inverted asanas against the wall

Simplified Candle Pose

Known in the national tradition under the name "birches" yoga Candle Pose(Skt., Sarwang A dignity or Shoulderstand) is considered one of the most beneficial postures for women (among the inverted asanas). It strengthens the immune system, activates blood flow to the brain, gently affects the thyroid gland and, due to this, allows you to normalize the hormonal background and the reproductive function of the female body. In addition, due to the outflow of blood from the pelvic organs with subsequent reverse inflow (at the end of the exercise), the supply of oxygen to the female genital organs improves. With regular practice, the pose allows you to get rid of clamps and congestion in the pelvic area.

The Candle Pose is not contraindicated during pregnancy (provided that the woman was sufficiently physically prepared before conception). However, for pregnant women, it is performed with support on the wall.

Note. The candle pose (like all inverted asanas) is not recommended to be performed directly on the days of menstrual bleeding, as well as with the threat of abortion and increased intracranial pressure.

Pose to strengthen the muscles of the perineum

Stretching against the wall is recommended to strengthen the muscles of the perineum and improve blood flow in the pelvic organs. It is good both at the stage of preparation for conception, and during pregnancy. Contraindications - the same as for performing Candle poses: menstrual bleeding and threatened miscarriage.

Description

1. To properly enter this asana, you must first sit close to the wall. This will be the key to the successful implementation of the asana - the buttocks and legs should be pressed against the wall.

2. Then lie down on the floor (torso perpendicular to the wall, buttocks “sit” on the wall), and lift your legs up the wall.

3. Having taken a symmetrical and stable position, spread your legs along the wall as far as possible (you can help yourself with your hands, slightly pressing on the inner thighs). Relax, the leg muscles will stretch under their own weight.

4. As another option, you can suggest a pose butterflies near the wall. Bring the feet together and place them against the crotch, press the soles one against the other. The outer edge of the feet is pressed against the wall, the knees are spread apart and relaxed. The buttocks are pressed to the floor, the back is extended, the spine is straight.

classic pose butterflies(which is performed while sitting) is given in the second part of the article Preparing for Conception: Yoga for Women's Health (Part 2). There is also a description and illustrations of other asanas to maintain women's health.

From the complex given in the second part of the complex, you can choose several asanas that correspond to your level of training.

Practice daily. It is much more useful to do a little exercise, but every day, than a lot of exercise, but with a break of several days. The ideal time to practice is in the morning before breakfast, at sunrise.

You can practice hatha yoga during the day, provided that at least three hours have passed after eating. By the way, it is also not advisable to have breakfast (lunch, dinner) immediately after performing asanas - it is better to wait an hour and a half. If you study in the evening, be sure to finish before sunset. A feature of the morning practice is filling with energy, and it is better to select tonic asanas. And in the evening, exercises are performed with a focus rather on relaxation and relieving the stress of the day.

No matter how clear the complex described in the manual you use may seem to you, find the opportunity to attend at least a few classes with an experienced instructor. He will teach you to feel the pace of the exercises, explain the relationship between breathing and asanas, and most importantly, help you feel the mood of yoga practice.

Hatha yoga - Internet resources:

Association of yoga instructors "Yogaburg" http://yogaburg.ru/

http://irina-rudih.livejournal.com/2326.html - Irina Rudykh's livejournal, This is a mentor from Rostov-on-Don. Gives a clear description of the main asanas with illustrations.

http://yoga-portal.narod.ru/ - all about yoga. Convenient catalog, 134 asanas in alphabetical order with pictures, brief descriptions and instructions for self-fulfillment.

http://www.yora.info/ - "YOGA - the portal of the Slavic dZEN" - the main official resource of yoga master Andrey Sidersky (Kyiv).

A woman is the heart of every family. Therefore, it is so important that she be healthy and happy. Various practices help to achieve this, one of which is yoga for women. It differs from men's just as the body and women differ from men's. It is important to keep these differences in mind before starting classes.

Why Women's Yoga

Often, yoga classes in fitness centers are held simultaneously for both sexes. But this is wrong, because the structure of a woman differs from that of a man in appearance and hormonally. So, for a girl to be happy and healthy, sixty hormones must function. If the balance is disturbed, there will be problems with different organs and systems of the body.

Yoga helps restore normal hormonal balance. But only when all the features of the female hormonal system and the condition of the woman at the beginning of classes are taken into account. Ideally, you need to start taking lessons from adolescence, when the hormonal background is in the formation stage.

Training affects the endocrine system on three levels:

• at the level of the pituitary gland;
• hypothalamus;
• ovaries.

Inverted asanas, bandhas, twists, backbends, abdominal positions that require opening the pelvis, combined with breathing exercises, lead to the regulation of endocrine changes. The biochemical composition of the blood, the level of hormones, the menstrual cycle and the psycho-emotional state of the woman are stabilized.

It is important not to harm. This is another reason not to work out with men who are stronger, more stamina and require a more complex training program. Classes for the fair sex should be based not only on the initial state of health, but also on how their body changes from one menstrual cycle to another.

When the time comes for discharges, inverted asanas and loads on the press area are undesirable. The training should consist of positions during which the pelvis should be opened. Due to this, blood flow to the internal organs of the abdomen improves, and the muscles located here are strengthened. The sequence of exercises in combination with proper breathing is also important.

Problems to be solved

Properly organized yoga classes for women can bring many benefits.

The positive effect is:

• in alleviating pain during menstruation;
• reduction of manifestations of premenstrual and postmenstrual syndromes;
• normalization of the endocrine system;
• slowing down the natural aging process;
• reducing leg fatigue after walking in heels.

From physical education lessons, girls know that physical exercises are not shown during menstruation. But few people think that the rejection of movement is also harmful. During this period, moderate, carefully adjusted loads are good. The best solution is yoga. During it, you do not need to constantly change positions. Instead, it is required to repeatedly repeat asanas that are safe during menstruation. It is also important to be able to keep them for a long time. The “dove pose”, “bridge” and some others are excluded.

Premenstrual and postmenstrual syndromes

In order to improve well-being during menstrual bleeding, a woman is recommended to perform asanas that involve being in a sitting position. These include the half-moon pose. It also allows you to make the pain during menstruation less pronounced. Positions in which you need to be located on the floor on your back make it possible to stay in them for a long time. Thanks to this, tension is removed from the muscles, the woman's body relaxes.

Gynecologists and endocrinologists have long come to the conclusion that the cause of the development of premenstrual and postmenstrual syndromes is stress. The body is forced to respond to it in order to adapt to too high loads or a change in the environment. When a woman begins to practice yoga, her production of hormones that have the effect of antidepressants increases. Stress is no longer so noticeable, and the condition before and after menstruation improves.

In the fight against the mentioned syndromes, inverted asanas are good. They are done before the spotting begins, or starting from their last day. Twisting also gives a positive effect. They help because they change the blood flow in the pelvic organs, eliminate the stagnation of lymph and blood. This is beneficial not only for the menstrual cycle, but also for the genitourinary system. Performing "Viparita-Karani Mudra" or "Sarvangasana", you can avoid the appearance of cystitis and other inflammations.

During the second phase of the cycle, Halasana and similar asanas are indicated, because they help reduce estrogen production and stimulate the proper functioning of the liver. If there is too much estrogen in a woman's body, her periods will be irregular or scanty. Other asanas useful at this time are vyayamas. Thanks to them, the hip joint opens up, blood flow improves in it.

Endocrine system

Yoga allows not only to regulate the cycle, but also to establish the functioning of the entire endocrine system. Not only the physical health of a woman, but also her mood and emotions depend on how well these glands work. These glands secrete a secret that enters the lymphatic system and blood and affects the chemical composition of the latter. In order for women's health to be normal, it is necessary that the thyroid gland, pituitary gland, adrenal glands and their cortex, parathyroid and gonads work properly.

An experienced yoga instructor is able to select a set of asanas that will help solve health problems and the endocrine system of a particular woman. But before that, you need to undergo an examination in an ordinary clinic. If the endocrinologist has found dysfunction of the pituitary gland, then the main goal during classes is to relax the body and improve blood flow in the neck and head. Rotate postures, meditation tactics, yoga nidra and pranayama are ideal for this. If it is necessary to overcome diabetes, then twisting, backbends and inverted asanas are performed.

Body aging

Regardless of whether a person goes in for sports and leads a healthy lifestyle, the body is constantly aging. Yoga is beneficial for women's health in that it reduces the speed of this process. Many Western stars, who can boast of a beautiful figure and appearance at a middle age, have been adherents of this exercise system for many years.

With regular training, menopause is easier to experience. Classes lead to the fact that the blood flow remains normal, so the general tone, mood, condition of the skin, joints stay at a high level for a longer time.

Fatigue

Women in the modern world are very tired. They need to be good specialists at work, wonderful wives, mothers and girlfriends. Often, to look more attractive, they wear heels. This adds fatigue, especially to the legs. Over time, it develops into problems with the calf muscles, kneecaps, and spinal column. Little attention is paid to the legs in vain.

With the help of inverted asanas and those aimed at stretching, the problem of tired legs is solved. When the muscles are stretched, the likelihood of cramps is reduced. Postures such as Trikonasana, which involve placing your feet on a wall or other vertical surface, can help relieve swelling. If you immediately after this asana go to "Virasana", you can improve the circulation of blood in the legs.

Exercise complexes

Before thinking about a set of exercises, you need to decide where and how they will be performed. If a woman is new to yoga, she should go to a specialized center where a trainer will teach her all the positions. Experienced yogis can conduct classes at home or in the fresh air on their own.

Pay attention to . Her set of exercises is useful in that it acts in several directions at once:

• relaxation;
• improvement of the work of the abdominal organs;
• positive effect on the genitourinary system.

A set of exercises is optimally performed in the morning, when a woman has just woken up from sleep. If it is not possible to train in the morning, then you can choose any other time. But you need to observe the regularity of classes.

First, a breathing exercise is performed. To do this, choose one of three techniques:

1. "Kapalbhati";
2. "Nadi shodhana pranayama";
3. "Viloma Pranayama".

The first clears the mind of unnecessary thoughts. The second allows you to achieve inner harmony and align the female energy. And the latter calms the emotions.

After the breath is set, you can move on to asanas. Women's yoga is more dynamic than men's. Here you do not need to be in a static position for a long time, and the movements gently flow into one another. The goal is to improve the flexibility of the body and stretch the muscles.

Exercises

1. Janu Shirshasana. For her, it is necessary to straighten the right leg, pulling the toe towards you. In this case, the sole of the foot of the left leg is turned up and placed on the thigh. If the stretch is still not enough, lay it near the hip, as close to the pelvic area as possible.
2. Virabhadrasana. The right leg while sitting is pulled forward at an angle of just over 90 degrees. The left leg is straightened, while the legs should not be in the same line. They are lowered so that the region of the lower ribs is adjacent to the thigh. The arms are extended forward and upward, while lowering the shoulders.
3. Baddha Konasana. Sitting on the floor, you need to pull your heels to the hip joint, use your hands to turn your feet so that their soles look up, and pull your knees down. In this case, the back should be straightened as much as possible, pointing the back of the head up.
4. Ushtrasana. It is necessary to stand on the floor, leaning on your knees. In this case, the legs should be at the width of the pelvis, and the buttocks, hips and the pelvis itself are tense. With the help of the palms, you need to focus on the lower back, bringing the shoulder blades, shoulders and elbows together from behind, bending in the chest. The chest area should be stretched up as much as possible.
5. Halasana. It is necessary to lie on the floor on your back, taking both hands behind your head. Gently raise your legs and bring your feet behind your head, taking them with your hands. The heels should reach towards the floor, and the neck and shoulders should be in a relaxed state.

It is important that the exercises are performed with smooth breathing, without overload. There are several options for each of the above asanas, but the trainer will help you choose the right one for a particular woman.

If properly organized training, they will include power asanas. They will help get rid of excess fatty tissue. But do not overdo it, otherwise the figure will become masculine. This is fraught with changes in the hormonal composition: polycystic ovaries, amenorrhea and infertility may appear. With an increase in testosterone levels, facial hair will increase, especially the chin and area around the lips.

Contraindications

Like any training system, female yoga has its own contraindications. They are divided into permanent and temporary.

Permanent contraindications include:

• mental disorders requiring medical treatment;
• problems with the cardiovascular system;
• diseases of the circulatory system;
• spinal column injuries;
• traumatic brain injury and contusions.

Time limits include:

• chronic diseases in the acute stage;
• diseases requiring medical treatment;
• recovery after surgery;
• emotional overwork or depression;
• high blood pressure.

Refrain from exercising and for several hours after visiting a bath or sauna, eating.

Many consider pregnancy a contraindication. But an experienced trainer will be able to adapt the workouts, helping a woman to focus on proper breathing, relaxing the uterus and abdominal muscles, and improving the condition of the joints.

Gymnastics in the form of yoga will make the body healthier, the body more flexible, and emotions calmer. The girl will feel more harmonious after the first days of practice.

Usually a woman is considered infertile if she cannot conceive within a year. According to data provided by WHO (World Health Organization), about 8% of couples face this problem. Usually medicine divides this disease into 2 categories.

Types of infertility

• when there are changes that are not treatable in the reproductive system in men or women.
• when the causes can be eliminated.

And infertility can also be divided into 2 subgroups:

1. if the girl has never been pregnant
2. when the pregnancy was and no matter how it ended (childbirth or miscarriage)

Causes of male and female infertility

Let's delve a little into the possible. Than it can be caused, what can be? More on this later.

Women

• Absence or obstruction of the fallopian tubes, or fallopian tubes, where the egg meets the sperm. The absence of the fallopian tubes may be the result of surgery due to an ectopic pregnancy or due to a purulent process. Obstruction occurs after inflammation and is the result of adhesions.
• The peritoneal factor (adhesions in the pelvis) is most often the result of surgery or inflammation. Usually adhesions envelop the ovary or are located between the tube and, in fact, the ovary. Sometimes tubal-peritoneal infertility occurs, that is, when points 1 and 2 are present.
• Disorders of the endocrine system can be caused by pathology of the ovaries, other endocrine (thyroid gland, adrenal glands) or non-endocrine organs. Both stress and metabolic disorders can lead to this type of infertility.
• Also, infertility causes pathology or absence of the uterus. Sometimes the pathology can be congenital, sometimes acquired.
• , which can be seen by the growth of the uterine mucosa outside it. Between the foci of this disease, adhesions are usually found, which are the cause of tubal-peritoneal infertility.
• occurs when a woman has antibodies to spermatozoa.
• Chromosomal pathology can cause sterility.
• There is also psychological infertility associated with a woman's unwillingness to have a child.

Men

In men, the list of causes of infertility is simply huge. Here are just a couple of reasons a guy might be infertile:

• Damage to the spermatogenic epithelium. It can be caused by trauma to the scrotum, exposure to infections. This process can be both reversible and irreversible.
• Anatomical changes in the structure of the genital organs.

These two points make it possible to understand that men are not as good as they might seem.

yoga infertility treatment

What methods can help in such a situation? Usually on such issues turn to doctors or sorcerers? But if there are no reliable medical specialists or a familiar grandmother with herbs? What is worth doing? The solution is simple: you should do yoga. It is becoming quite a popular type of therapy, which is held in many major world centers.

It's never too late to start doing yoga. You can also perform exercises for almost all diseases. Do not underestimate the old methods, although against the background of modern medicine they seem ridiculous. Yoga classes for infertility can save you from many tedious and sometimes unpleasant procedures.

What are these lessons? There is nothing complicated in them, you just need to familiarize yourself with some of the movements that apply. For example, Supta Baddha Konasana. This technique is performed with a bolster, which should be placed along the mat, sit with your back to it, then lie down so that the head and spine lie on the roller, and the pelvis on the floor, then you should connect the feet and hold them as close to the pelvis as possible, hands should be placed above your head, this position should be maintained for 5 minutes.

Yes, of course, yoga for infertility may seem quite difficult for an unprepared person, but the difficulties in doing the exercises are often better than pharmaceutical intervention, but you still should not refuse treatment. How can these exercises help?

They will improve blood circulation in the most important organs, reduce the level of stress that is harmful during treatment, and also give a charge of positive energy, which will have a beneficial effect on the whole body.

1. Start with complete relaxation
2. Take the pose of Supta Baddha Konasana (contraindications: knee injury)
3. Relax 10 minutes

Photo: Yoga technique for infertility

After that, a complex of active asanas should be done to improve the blood supply to the genital organs:

• Utthita Trikonasana
• Utthita Parshvakonasana
• Prosarita Padottanasana
• Virabhadrasana I
• Virabhadrasana II

Then you should gradually begin to bend and twist, which improve the activity of the adrenal glands (I will describe an easier option):

1. Makarasana
2. Shalabhasana
3. Bharadvajasana I

The following complex includes tilts that have a calming effect on the brain, relieving stress and headaches:

• Janu Shirshasan
• Triang Mukhankapada Pishchimottanasana
• Upavishtha Konasana

When performing slopes, you should not overdo it, you should make sure that the abdominal area does not strain. The active complex should be completed with inverted asanas, like Salamba Savargasana.

They have a positive effect on the entire body as a whole, normalize the hormonal background. At the end, you can take the so-called “corpse pose” for 10 minutes. It is worth remembering that any of the techniques in yoga has its own contraindications.

This set of exercises was specially selected to make life easier for people and to enable many couples to have their own child.

• It is not recommended to exercise immediately after coffee or food. In this case, you should wait at least an hour. After taking alcohol or other stimulants, you should not exercise at all.
• Try to practice at the same time. Even if you can’t find time for classes, try to devote at least a few minutes to yoga. They will not let the desire to continue classes fade away.
• You should study in the room where no one will interfere.
• Clothing should be comfortable and not restrict movement.

Yoga for conception has an important aspect - learning to relax, which will allow you not to turn the desire to have a baby into a stressful expectation of conception. Exercises for conception will help eliminate diseases of the reproductive system, improve hormonal levels.

A woman has difficulty conceiving a baby for the following reasons:

• diseases of the reproductive system;
• overweight;
• age;
• psychological condition.

In many cases, special yoga asanas that help to conceive a child are great for women's health.

Yoga for conception gives quite good results.

In many cases, gynecological diseases and extra pounds are the result of stress and depression. So yoga is a stress reliever.

Asanas that help in conception will heal not only the soul, but also the body. Systematic exercises will significantly improve the functioning of the body, bring the state of mind back to normal. Thanks to specially selected asanas, you can quickly cope with nervous tension, feelings, and improve your health. All this is important for conceiving a child.

Therefore, in order to get pregnant with the help of yoga, it is important to choose asanas that not only normalize the psychological state, but also increase blood circulation in the pelvic area. To get what you want, regularity of classes is important. The following are yoga exercises to help conceive a baby.

Pashchimottanasana (forward bends, sitting)

To perform Paschimottanasana, you need to sit on the surface, stretching your legs forward. Connect the feet, place your hands on your knees, if you feel difficulty in doing it, you are allowed to spread your legs a little. Pulling up the stomach, on the exhale, tilt from the waist, strive to get socks with your fingers.

Asana activates the activity of the ovaries and uterus. Leaning forward, the lower spinal muscles stretch, as well as the muscles in the hips, hamstrings, and the abdominal organs come into tone.

Hastapadasana (standing forward bends)

Put your hands on your hips, exhaling, tilt from the waist forward and down. Try to grab your ankles or heels with your hands.

Thanks to this exercise, all the main spinal muscles are stretched, blood circulation in the pelvis is increased, and tension in the abdominal part of the body is relieved.

Janu Shirshasana (head on knee)

To perform Jana Shirshan, you need to do the following:

• take a sitting position, stretch your legs forward and connect them;
• bend the left leg, placing the heel at the perineum, and the foot inside the right thigh;
• right leg straight;
• place hands on the right knee, align the back;
• inhale, lean forward, trying to grab the foot and toes of the right foot with your hands.

This asana is useful not only for conception, but also during pregnancy, as the spinal muscles are strengthened. If Janu Sirshasana is performed correctly, tension in the lower back goes away, which can facilitate conception. This asana stretches the calves and hamstrings.

Baddha Konasana (butterfly pose)

To perform the butterfly pose you need:

1. In a sitting position, bending your legs, pull your feet closer to you.
2. Turn your knees to the sides, pressing the feet one to the other, heels near the crotch.
3. Try to spread your hips so that they lie on the floor. Intertwined fingers firmly hold the feet.
4. Align your back, look at a point at eye level. Stay longer in the asana.
5. Exhaling, tilt forward, lowering the forehead, nose, and only then the chin alternately to the surface. Stay in position for 30-60 seconds.
6. Exhaling, raise the body, rounding the back and only after that align it, connect the knees and align the lower limbs.

Asana perfectly stimulates the inner thigh, reproductive system, knees.

The Butterfly Pose removes toxins and prevents negative energy from accumulating in the thighs and groin area.

When Badha Konasana is performed, the blood supply to the pelvis, abdomen, and back is activated. Combining the Butterfly pose with Sarvangasana asana, you can normalize the menstrual cycle, as well as improve the functioning of the ovaries. Baddha Konnasana, in addition to helping to conceive a child, will help facilitate childbirth. But this is if you perform the exercise throughout your pregnancy.

Viparita Karani (Bent Candle Pose)

The bent candle pose is performed in the following sequence:

1. Lie on your back, connecting the lower limbs, arms along the body, palms down.
2. On an inhalation, at a slow pace, raise straight legs up so that they assume a perpendicular position with respect to the surface.
3. Gradually raise the pelvis, helping with your hands, bring your legs a little behind your head. Emphasis on the elbows, palms grasp the pelvis.
4. Maintain the asana for 1-2 minutes, breathing should be deep.

The Bent Candle Pose relieves back pain, increases blood flow in the pelvis. Vipriata Karani will stretch the back of the neck, the front of the body, and relax tired legs. To increase the chances of conception, it is recommended to do the pose after intercourse.

Balasana (child pose)

Get on your knees, connecting the thumbs of the lower extremities, then sit on your heels. Lie down gently with your chest and stomach resting on your hips. The upper limbs are extended along the body, turning the palms up. The body is relaxed, eyes are closed, breathing is calm, deep.

By doing the described asana, the muscles in the hips and ankles are strengthened. Balasana perfectly relieves stress, fatigue, stimulates an increase in blood flow to the pelvis.

Kalabhati Pranayama (cleansing breath)

Take a comfortable position so that your back is straight. Hands should preferably be placed with palms up. Inhale deeply, exhale intense and noisy through the nostrils. It is allowed to hold your breath, relax your stomach.

This breathing helps to purify the blood. This increases the number of reproductive cells. Cleansing breath will balance the hormonal background and is used to treat almost all diseases.

Nadi Shodohana Pranayama (alternate breathing)

Take the Shavasana pose (described below), relax the body to the maximum. The focus is on the breath. Inhale air through the nose, and exhale down the trachea, through the lungs. Try to feel the expansion of the lungs, an increase in the abdomen, tension in the chest area. Exhaling, the air first goes into the stomach, after that the lungs contract and, gradually, as the air exits out through the nose, the torso relaxes.

The Alternate Breathing exercise is simple, but great for relieving tension and calming the mind and body. Nadi Shodohana Panayama will help clear the subtle energy channels and promote relaxation. It is this state for conceiving a child that will be much more effective.

Bhramari Pranayama (bee breath)

Take a comfortable position so that your back is straight. Lower the head, placing the chin in the jugular fossa. Connect the bundles of thumbs and forefingers, extend the remaining fingers, eyes closed. Breathing is slow, deep. Inhaling strongly through the nose, make the sound "sa" so that it can be heard. The lungs fill with air, but the stomach should not swell. Hold for 1-2 sec. breath and exhale slowly.

Bhramari Pranayama is able to quickly remove anger, anxiety, tension.

Efficiency for conception is increased if this occurs in a calm state. With the help of asana, sensitivity is awakened. When a certain sound is made, reminiscent of the buzzing of a bee, the body calms down, irritability goes away.

Rack on the shoulder blades

From a prone position, bring your legs behind your head. Put your hands on the lower back, focusing on the elbows and raise the lower limbs up.

Exercise is recommended for displacement of the uterus, menstrual irregularities, stressful conditions, nervousness, insomnia. Performing a stand on the shoulder blades, the reproductive system is rejuvenated, which will help in conceiving a baby.

Bridge

This exercise is familiar to almost everyone. To complete it, you need:

• lie on your back with your knees bent;
• bend the upper limbs at the elbows, resting your palms on the surface near the head;
• gently tear the pelvis off the surface and lift it up;
• try to arch your back deeper and stay in position for several minutes.

Asana Bridge helps to relax the pelvis, increases blood circulation in the lower body.

Cobra

Cobra pose strengthens the back muscles, helps to produce hormones in the uterus. To perform this exercise, you need to lie on your stomach and raise your upper body. The weight of the torso should be proportionally placed on the arms. Staying in the asana straightens the chest, relieves tension in the pelvis and regulates blood circulation.

Savasana (dead man pose)

Lie on your back, spread your legs in a comfortable position. The lower back should touch the surface, if this is difficult to do, you can put a pillow under it. Close your eyes, breathe deeply through your nose, Try not to control your breathing. Let go of the body, thoughts do not bother.

Savasana calms the body and mind. Exercise is suitable for everyone, as it does not have any contraindications. Effectively helps in stressful situations, sleep disturbance, menstrual cycle instability. Posture improves the emotional state, which has a beneficial effect on human health. Perform it at the end of any lesson.

There is an opinion that yoga for infertility can be quite effective. This ancient practice successfully combines and offers all the possibilities for the spiritual, physical and mental development of a person. Thanks to this, this type of training is becoming more and more popular every year.

Modern yoga is able to get rid of many diseases and significantly improve the condition of the body. The practice is effective for pathologies of the back, spine, heart, gastrointestinal tract, and so on. Also in yoga there are special exercises for infertility that will help get rid of the male and female factors.

Since this practice is quite ancient, there is a certain opinion in it regarding the reasons for which infertility can develop in spouses. First of all, this condition can haunt those who lead an unhealthy lifestyle, for example, drink a lot of alcohol, have bad habits, and are in constant stress.

Yoga can be called not just a common practice, but a kind of philosophical teaching. Based on this point of view, the leading experts in this field do not discount the karma that is transmitted from past lives. If a woman has infertility, it means that in this world she has a different purpose and she does not need the birth of a child.

However, if a married couple is clearly convinced that they need a child, then there will be a long work on their body and spirit. Conception may not occur under the weight of the load and the thought that there are many problems that still do not have the right solution.

In stressful situations, muscle clamps often occur, which is also the reason for the lack of physiological pregnancy. In this state, the energy changes its flow and moves in the wrong direction throughout the body as a whole, and in the pelvic organs in particular. Let us consider in more detail what is yoga for infertility, and what types exist.

Peculiarities

The practice under consideration is an effective method of combating male and female infertility, since the main goal of the classes is to achieve complete relaxation. A modern person throughout his life is in a state of constant stress, and this is bad for the whole body and hormonal balance.

There are many specially designed yoga complexes that help in solving the problem of infertility. All exercises in them are aimed at stimulating the production of the right hormones. Also, the practice in question helps to cope with various menstrual irregularities and other problems in the field of gynecology.

In addition, proper yoga for infertility helps to normalize blood circulation, which is undoubtedly important for the onset of a long-awaited pregnancy. Exercise improves muscle tone, normalizes breathing, directs energy in the right direction, increases endurance and has a beneficial effect on the nervous system and psyche.

Kinds

Modern yoga schools offer many complexes for the treatment of infertility problems. Exercises have certain asanas aimed at stabilizing the hormonal background, but not all of them can be used for problems with conception. It is not recommended to practice dynamic exercises and complex complexes as in Ashtanga yoga or Bikram yoga. It is better to give preference to calm and measured asanas.

Kripalu yoga has a certain resemblance to deep meditation. The exercises are focused on establishing the harmony of the mind and body, which is also achieved by performing deep breathing techniques.

Hatha yoga is characterized by the fact that it is necessary to perform the proposed movements slowly and gradually. The main focus is on the deepest possible relaxation, which is achieved by performing certain breathing techniques.

Couple yoga is most suitable for dealing with the problem of infertility. The essence of the technique lies in the fact that the spouses perform the necessary exercises in tandem with each other. With regular attendance at such classes between partners, communicative and intimate relationships improve.

Asanas

In ancient practice, there are several basic asanas that will be most effective in the fight against infertility. They can be performed either in pairs at home, or you can attend special classes where the teacher will show you how to do the movements correctly. All actions must be done after a slight warm-up of the muscles.

The exercise presented is side bends. You need to take a starting position, kneeling, clench your palms into a fist so that the thumb is inside, and put them on the back of the head. Then they take a deep breath, hold their breath and bend to the right side, while the right elbow should be directed to the floor.

The thigh of the left leg is directed to the left side, as it happens when a person wants to sit down. Next, you need to slowly return to the starting position, and tilt to the left. You need to do the movement on the exhale with a delayed breath. This asana stimulates the adrenal glands. The exercise is performed several times.

Pashchimottanasana

Starting position, sitting on the floor, legs straight and extended forward. It is necessary to bow your head, straighten your arms forward and try to lie with your chest on your knees. the movement must be performed slowly, holding the breath.

This asana stimulates the ovaries and uterus. When an anterior tilt is performed, the correct stretching of the posterior thigh muscle occurs, the abdominal organs acquire the necessary tone.

The starting position is lying on the back, the knees are bent, and the feet are parallel to each other, at a distance of 20 cm. The spine should make a movement resembling a wave: while inhaling, the hips are raised, and the waist remains on the floor.

Next, you need to raise the waist and torso up, and the emphasis should be placed with the feet and shoulders on the floor. Then the air is exhaled and the torso is lowered, then the waist and lastly the hips. Vilomasana is done to eliminate stress, improve flexibility in the spinal column, and promote the functioning of the thyroid gland.

Muslim

The Muslim prayer pose is very easy to perform. It is necessary to kneel, and lower the buttocks on the heels. Then they bend forward, and the torso is placed on the hips. The forehead rests on the floor, the arms are stretched lengthwise over the head, the left leg is straightened, and the right knee is located in the hole between the breasts.

When the pose is done, you need to perform seven intense short breaths and the same exhalations, while when exhaling, you must necessarily draw in the stomach. The main focus of attention should be on the right ovary. When they leave the position, and return to their original position, they do the same, but for the left leg, and concentrate on the other ovary.

Viparita

This asana is also called the candle pose. To perform it, it is necessary to lie with your back on the floor, and raise straightened legs to the top, while the hips must be torn off the plane. Then the waist and hips are supported by the palms.

The left leg must be bent, and put with its foot on the knee of the right limb. Then they concentrate their attention as much as possible and take 7 intense breaths and exhalations. This movement improves the functioning of the thyroid gland, contributes to the normalization of blood circulation, improves the parathyroid gland, eliminates cystitis, sore throats, hemorrhoids and hypertension.

If there is a need and desire to practice yoga to combat infertility, then the first few classes are still better to do not at home, but in a special room with an instructor who will show you how to do the exercises correctly, tell you about the right pace and breathing and relaxation techniques.