Preparation for conception. Practical exercise set.
Conception is the process that determines the beginning of pregnancy. It is important to prepare for it in advance to avoid possible complications during pregnancy and childbirth. Currently, the planning of the baby and parenthood is becoming increasingly important criterion of modern society.
For human it is very important to prepare in advance the body and attitude before the baby is on the way, because modern life full of stress, low-activity lifestyle and poor diet. These features become an obstacle to natural conception and a prosperous pregnancy development. Properly selected yoga practice for women is perfect opportunity to adjust the reproductive system, normalize hormonal balance and prepare the body for a natural conception and pregnancy.
While compiling the therapeutic yoga practice set for conception preparation, it is important to focus on the following: the opening of hip-joints, improvement of blood circulation in pelvic organs, remove stagnation and stimulate the urinary system.
1. Baddha-Konasana (Bound Angle Pose) in the dynamics: thigh muscles and the inguinal ligament are working. As a result the ligaments elasticity significantly increases as well as the blood circulation in the pelvic organs and lymph flow stimulated. Repeat for 15-20 times, gradually increase moves intensity.
1 a) initial position (IP) — sitting on ischial bones with back straight. Dynamic opening of the hip joints (bringing the hips to the floor on the possible distance).
2. Work out the hip-joint – work of thigh abductors and abductors. This increases mobility of the hip-joint, improves the blood circulation of pelvic organs and lymph flow. Repeat for 10-15 times on each side.
2 a) IP – sitting on ischial bones, back straight. Grab the right foot with the right hand over the big toe. Align the shin parallel to the floor. Put the thigh to the right, keep up the torso position unchanged.
3. Ardha Padmasana (Semi Lotus Pose) in dynamic – work for the muscles of the thighs, buttocks, inguinal ligament. This increases the hip-joint elasticity, strengthens the muscular system, stimulates the venous outflow from the lower limbs. Repeat for 10-15 times on each side.
3 a) IP — sitting on ischial bones, the right leg is straight, the hamstring stretched, the knee looks straight up. The left leg bent at the knee, foot placed on right thigh or right leg (above or below the kneecap, but not on it). Hands hold the left leg above the knee and foot, back straight.
3 b) IP is the same. Gently press down on the thigh of the left leg. Strive to bring the left knee to the floor, feeling the inner thigh tension and locking the back straight.
Repeat on the other side.
4. Maha-Mudra (The Great Seal) variation activates body’s inner reserves. It is an active study of the muscular system, stimulation of the lower intestine, urinary tract and pelvic organs. To keep fixation within a few breathing cycles, then repeat on the other side.
4 a) IP – sitting on ischial bones, the right leg is straight, toes are towards you with the hamstring stretched, the knee is straight up. Th left leg bent at the knee and lowered to the floor (knee tends to floor), foot pressed against the inner surface of the right thigh. The back is straight, the palms lowered to the floor on either side of the right knee. Pushing your palms from the floor, pull the back up and a little forward, trying to increase the distance between the vertebrae (especially lumbar and thoracic). Hold the right knee straight, the toe of the right leg – stretched towards you. Tend to drop left knee to the floor. Stop for 5-7 deep breath and relax.
4 b) more complex version. IP is the same. Grab the toe of the right foot with both hands. Push up from the foot and pull the back in up-forward-diagonal direction. Try to align your back and increase the distance between the vertebrae. Hold the position for a few breathing cycles, gently relax.
5. Vinyasa (the dynamic sequence) “Ustrasana-Balasana” is an active study of the hip joints, lumbar and sacral zones, It has positive effects on the reproductive, urinary, digestive and excretory systems.
A feature of the Vinyasa is in the breath and move connection. Every specific body position comes with a specific breath – inhalation or exhalation. This Vinyasa consists of 4 postures that flow into each other, accompanied by breathing.
A) Balasana (The Child Pose) is sitting on the knees with widely separated thighs. The palms are on the heels, the torso stretched between the thighs and lowered to the floor, forehead/chin rests on the floor. Breathing phase: exhale.
B) Virasana (The Hero Pose) is sitting on the knees with shins a little wider than the hips (lying more on the outside the thighs), the back is straight, the palms are on the heels. Shoulders are laid back, downwards. Breathing phase: inhale, start.
C) Ushtrasana (The Camel Pose). Active push the hands off the heels, straighten the knees and pushes the pelvis upwards, trying to bring the thigh perpendicular to the floor. Active pull up and stretch the lumbar spine. Breathing phase: breath, continued.
D) Virasana (The Hero Pose): gently decrease the tension. Bend the knees and plant your pelvis on the floor. Held hands the heel, fix the back straightened. Breathing phase: exhalation, the beginning.
E) Balasana (The Child Pose): straighten the body forwards, sinking as low to the floor (abdomen between the thighs). Relax. Breathing phase: exhalation, the end.
This sequence has one complete cycle of Vinyasa “Ushtrasana-Balasana”. For most effect it is recommended to do it for 8-10 full cycles, watching the smooth transitions from one position to another and rhythm of breathing.
6. The сycle of Setu-Bandha Sarvangasana (The half-bridge Pose) stimulates venous flow-out, relaxes and improves blood flow to the pelvic organs, stimulates brain blood flow, harmonizes the nervous system.
6 a) IP – lie on your back, bend feet in knees. Put the feet close to the buttocks as possible. Hands lie along the body with palms down. Neck relaxed.
6 b) with an inhalation, gently push off with feet, palms and shoulders from the floor. Straighten your knees and align your pelvis parallel to the floor. Press the sternum to the chin, stretching the neck. Hold the position for a few deep breathing cycles.
6 c) to do more complicated variation fasten the palms in lock and put the feet on toes increasing the traction upwards. Fix the position for several breathing cycles, then slowly, with exhalation, lower the pelvis on the floor, relax hands, straighten legs forward.
7. Supta Sukhasana (Comfortable Pose, Lying down) gently stimulates the adrenals and kidneys, relaxes the lumbosacral spine, opens the chest, increases the hip-joints tendons elasticity. Has a general relaxing effect.
7 a) IP – lying on back, bend one knee and bring the feet under the opposite thighs. Gently pull and relax the neck (the chin should not press against the sternum). Allow the chest to rise up and open up. Place hands on hips and relax the arms. Remain in this position for 7-10 deep breathing cycles, then alternately straighten the legs forward and relax your body.
Note: if you feel any discomfort in the lumbar, thoracic or cervical zones place rolled into cushion blanket under the spine, where you feel the most tension. This helps to reduce deflection.
8. Supta Baddha-Konasana (Lying Pose of Bound Angle) enhances the urinary and reproductive system, gently stimulates the kidneys and adrenal glands, opens the hip joints, softening the inguinal ligament. Has overall relaxation effect of the whole body.
8 a) IP – lie on the back, bend knees and bring feet towards each other. Gently try to stretch the inguinal ligament and down the thigh closer to the floor. Slowly pull and relax the neck (the chin should not press against the sternum) to allow the chest to rise and open up. Place hands on hips and relax the arms. Remain in this position for 7-10 deep breathing cycles, then alternately straighten the legs forward and relax your body.
Note: if you feel any discomfort in the lumbar, thoracic or cervical zones, put rolled into cushion blanket under the spine, where you feel the most tension. This will help to reduce the deflection. If you feel “shooting” pain in the sacral zone of the spine or buttocks or inner thigh, put under each thigh rolled blanket (the hips should not be suspended).
9. Savasana (Corpse Pose) harmonizes all functions of internal body systems. It has a powerful relax effect and allows you to rest well after practice.
9 a) IP – lie on the back, straighten the legs one after another, dropping them on the floor and turn the feet slightly out. Pull the arms along the body, one after another, open your palms upwards. Stretch the spine, feel the weight of the whole body. Close your eyes. Tune yourself into dimensional, rhythmic, deep breathing. With each new exhalation release your body from tension, letting it go through fingers and toes tips. Remain in this position until you feel completely relaxed and, perhaps, you want to sleep.