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Is it safe to practice yoga while on Follicle Stimulating Drugs?

If you are approaching or in the midst of fertility treatment, you may have heard horror stories about follicle-stimulating drugs (FSD). And this may make you feel apprehensive to practice fertility yoga during this time.

In this post, we are going to answer the question: Is it safe to practice yoga while on follicle-stimulating drugs?

Everyone reacts a bit differently to any drugs, including FSDs.
Some people metabolize drugs more quickly (“ultra-rapid processors), some in a more balanced “typical” way, while others are slow processors and more likely to get “toxic” at “normal” doses (ultra-sensitive processors). So, first and foremost, it is important to pay attention and honor your body’s needs in its current state.

One of the biggest concerns, when one is on FSDs, is a condition called ovarian torsion (when the ovary twists upon itself). It is one complication of OHSS (Ovarian Hyperstimulation Syndrome) which may also cause symptoms such as blood clots, fluid build-up in the abdomen, breathing problems, and in severe cases, death.

Follicle Stims and Yoga
Since FSDs enlarge the follicles and all other surrounding organs, we recommend, from a fertility yoga perspective, that you avoid any twisting poses while on FSDs and in the short time thereafter — until you feel like the drugs have cleared the body and feel more normal (no bloating/fullness, etc.).

Otherwise, you may notice that certain yoga positions may just feel uncomfortable (e.g., Forward Fold, Child’s pose). But here’s the good news: this is a comfort issue and not a safety issue! In our #fertilityyoga practices, we give you specific instructions as to how to modify, as needed.

Movement is Important
One thing we want to impress upon you is: don’t be afraid to move! To move intelligently and mindfully is actually very beneficial during this time, for both the mind and body. This is also a wonderful opportunity to practice getting quiet and listening to your deep voice of intuition in regards to what type(s) of movements and practices feel right for you at this time.

Be gentle with yourself and acknowledge (with gratitude) what your body has been through up until this point and what it is capable of creating.

Visualization Practice
Visualization is a powerful tool to use during the process leading up to egg retrieval. We offer guided meditations and visualizations in our Soulful Conceptions™ Membership Immersion Home Study Program that will help support you during this time, and beyond!

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A Different Perspective on New Year’s Resolutions

As we rang in the New Year for 2022, we declared, “No More Resolutions!”
It’s that time of year when the collective talks about resolutions. Instead, we are offering a slightly different perspective on New Year’s Resolutions. And a tip on how to actually create lasting change.

Why Resolutions Often “Fail.”
In the next couple of paragraphs, we will discuss why resolutions often fail. Additionally, we will also give an example of steps you can engage to move towards a goal.

First, think about any resolutions you made this year or ones you created in the past. Were they more broad, general ideas, or were they specific with a plan?

In Psychology, we use the term “behavioral prescriptions” to describe specific behaviors or steps we can engage in to move towards a goal.

One example if the goal was to learn how to ballroom dance, the specific steps might include:

1) Researching local dance studios;
2) Signing up;
3) Attending the classes regularly; and,
4) Making time to practice 1-2 days a week outside of class.

The next thing to consider is that individuals often give up before the new behaviors (thoughts or actions) have been solidified in the brain. That “solidification” is through the process of neuroplasticity.

What is Neuroplasticity?
Neuroplasticity is the ability of the brain to bud new neurons (your thinking cells) and to make connections between neurons.

For this process to happen, we need to FOCUS + PRACTICE, PRACTICE, PRACTICE.

The good news is that we all have the ability to create new pathways in the brain, we just have to follow the rules of neuroplasticity.

Fostering Change. One Thing at a Time.
So, now you hopefully have a better understanding of the principles of change. With this clarity, it will help you to foster the changes you seek.

We also recommend you pick ONE thing at a time to work on, rather than try to change many things at once.

How come?

1) It will be easier to focus on one thing at a time.

2) Once you have success changing the first thing it helps to convince your subconscious that you can create other changes in your life!

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Mindful Being Series with Brenda Strong

Mindful Being Series with Brenda Strong

In our very first #MindfulBeing series, we had the honor of getting into a multifaceted and thoughtful conversation with our special Guest Speaker, Brenda Strong. Brenda is probably best known for her Emmy nominated narration work as the voice of Mary Alice Young on Desperate Housewives, Lillian Luther on Supergirl or Mrs. Walker on 13 Reasons Why, which are just a few among the hundreds of shows she has done over the last few decades.

 

What you may not know about Brenda is that she is also an amazing yoga teacher (with 25+ years of experience) and a pioneer in the world of infertility; she developed a yoga methodology for those going through fertility challenges and served as the National Spokesperson for the American Fertility Association for many years.

 

Recently we (Deborah & Wendy) had been chatting with Brenda about some of the triumphs and challenges of being a woman at this time in the world, and so we thought it would be fun to get together, in a more formal way, to discuss these ideas and kick off our Mindful Being Series.

MAKE YOUR MESS YOUR MESSAGE

Brenda shares her personal #storyofinfertility which began with challenges conceiving her first child. She turned to her yoga training and TCM (traditional Chinese medicine) and was able to successfully conceive and bring her son into the world. When she was unable to get pregnant a second time (a condition known as “secondary infertility”) she decided to make her “mess” her message and from that, Strong Yoga4Fertility was born.

USING THE FERTILITY JOURNEY AS A GROWTH OPPORTUNITY

While the process of conception may seem simple, it is also wonderfully complex. Two individuals may look the “same” on paper, yet one goes on to conceive naturally and the other needs help (e.g., IVF) or may never conceive. In our discussion, Brenda encourages all women (and their partners) to learn more about their bodies and how other factors, such as nutrition and environmental toxins, may play a significant role in the ability to conceive, have a healthy baby, and gain/maintain personal health (whether or not you ever have a baby).

COMING BACK TO THE WISDOM OF THE RED TENT

At one point in time, women would gather in “The Red Tent” during menstruation to rest and pass down wisdom from one generation to the next. It was an incredible opportunity to self-nurture and be nurtured by others, emotionally and physically. These elements are incorporated into the fertility yoga work first created by Brenda, and now through the mind-body wellness and group support we currently provide. We also discuss the importance of having this collective safe space in the modern world, and how when women have the chance to come together and share, is an integral part of the healing process.

THIS IS ABOUT MORE THAN “JUST” FERTILITY

When you can step back and find some space from the current “problem” (i.e., your fertility challenges), it opens you to possibility and the other life lessons presenting themselves. Brenda shares her thoughts on seeing the fertility journey as an opportunity to practice more self-care, compassion, better your relationship with your partner, etc.

THE LEGACY OF RGB AND THE POWER OF CHOICE

Brenda speaks passionately about RBG’s legacy and how she affected change that has really impacted all women for the better, i.e., granting certain privileges that haven’t always been there, including the right to make choices about our own bodies.

WOMAN’S WISDOM AND OUR ROLE IN HEALING

We also explored women as the caretakers of life, healers of the planet, and those who hold a deep respect for life as it extends past us. There is wisdom innate to each of us. If we get still and quiet enough, our inner guidance system will lead us powerfully along the way of life.

SPEAKING YOUR TRUTH

Brenda spoke openly about challenging her biggest fear related to being a public persona, and we discussed the freedom that comes from being authentic.

We have known and loved Brenda for a long time and could have chatted for hours! To learn more about Brenda Strong and how our work and life paths have shifted because of our knowing of one another, take a listen.

We would love to hear your biggest takeaway from this in-depth conversation. Can you share?

 

We are excited to soon launch our Mindful Being Podcast to all of you. Be sure to follow us on IG and stay tuned!

 

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Thrive on the Two Week Wait

Thriving on Two Week Wait

Thrive on the Two Week Wait

At a time when it benefits you most to thrive on the two-week wait (TWW), this is the time when you probably feel like you’re just surviving. Instead of feeling grounded and calm, the #twoweekwait is usually fraught with extremely fluctuating emotions and energy. In fact, for most people, the TWW feels like the longest 14 days of your life.

But what if we told you there were four simple elements to focus on that which would enable you to not only survive the TWW, but dare we say: “thrive” during this trying time? 

Before we dive into the details of these elements, here are the words we want you to remember to help you thrive on the two-week wait:

• Thoughts
• Emotions
• Body
• Breath

Arriving at the Two Week Wait

Getting yourself to the TWW can feel like you’ve just run a marathon! So much to do and decisions to be made — timed sex, medications to take, doctors’ visits, and on and on. Perhaps you feel really hopeful. Perhaps you feel really scared. Perhaps you feel all of that wrapped together, and then some!

Above all, what we really want to encourage you to do is live your life! You’ve done all you can up to this point. 

Now is the time to start thriving!

So, when you find yourself again playing the two-week waiting game, these are the words you can say to remind yourself of the next best steps that will bring you to a place of ease: thoughts, emotions, body, and breath.

Four Elements to Thriving

1. Thoughts

Notice your thoughts. When your mind starts to take you to a place of worry or angst – and it will, (because this is the nature of the mind) – use a mantra (i.e., “All is Well”) or intention (i.e., “I am calm”) to replace the negative energy with a better feeling thought.

To learn more about mantra & intention setting, watch our 5-minute video called “Energy Follows Intention.”

2. Emotions

Without judgment, and with a sense of curiosity, notice your emotions and how you are feeling in that moment. If you feel anxious, scared, sad, defeated, etc, acknowledge the emotion and name it. For example, say to yourself “I am feeling really ______ right now.” Take just a moment to lean into that feeling, rather than resist it.

3. Body

Shift your awareness to your physical body. Take a deep breath and discover where in your body these emotions “live,” so to speak. As you pay attention, notice where in your body you may be feeling a tightness, gripping, tingling, a sense of heaviness, holding, etc.

4. Breath

As you discern the areas where you are holding emotions and energy in the physical body, start to place your attention on your breath. Use a conscious yogic breath work such as diaphragmatic breathing (Ujjayi), balancing breath (Nadi Shodhana), or 3 part breathing, and steer your breath into specific areas of your body where you feel is needed. 

You can also integrate other physical practices, such as taking a light walk, doing a fertility yoga practice, being in nature at the beach, some easy gardening, and listening to guided meditations.

All the above-mentioned breathing exercises and many more, plus yoga practices, meditations, and other mind-body tools can be found in our Membership Immersion on Soulful Conceptions™.

Ritual & Self-Nourishment

An added bonus step we recommend is to create a daily ritual of self-nourishment. This could be any practice of mindfulness that you can easily integrate daily, and that makes you feel nourished.

For example, take the first 10 minutes upon waking (or any time of day) to meditate. Or, sit in your garden with a warm cup of tea and your bare feet in the grass. A movement ritual such as yoga or walking, a 3-minute gratitude practice with journaling (either in the morning or right before sleep) is also a beautiful example of ritual and self-nourishment.

You get to choose, and there is no wrong answer, as long as it is something you want to do and can do successfully. If this is new to you, start with 5 minutes a day. You can always extend the time!

Resources to Support You on the Two Week Wait

We have an extensive video and audio library within our site. There you will find many wonderful guided meditations. One of our favorites is a short practice called “Root Meditation.” These are currently available for purchase in the Membership Immersion.

As part of our Be More, Do Less™ 12-week Coaching Program, we also have a 14-day guide to nurture you through the full span of the TWW called the “Two Week Wait Thrival Kit.”

And finally, if you want to dive deeper into learning about thriving on the path of fertility, watch this educational video. In it, we teach about the psoas muscles and their impact on fertility. We also share a simple exercise to unwind, get more grounded and find a calm state of being.

In the meantime, if you have questions, please reach out! We’re here for ya.

Be gentle with yourself, and may you have easy breaths along the way. 

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Empowerment on the Fertility Journey

Empowerment on the Fertility Journey

Empowerment on the Fertility Journey

Ask most individuals moving through the process of trying to conceive (or even those being proactive with egg freezing) if they’ve found empowerment on the fertility journey and most will tell you they feel anything but empowered.

Sure, they may be gung-ho, positive, and feeling strong in the beginning. But have a candid and honest conversation with anyone who has survived several months – or in many cases several years – of struggling with making decisions and taking actions regarding their fertility (such as IUIs and IVFs)? They will express that it is one of the most excruciatingly painful experiences of their life.

Embodying Empowerment …

So, how do you embody a sense of empowerment on the fertility journey?

First, I think it’s important to acknowledge that each of us is different, and thereby each of our journeys will be different. Comparing yourself to someone else is just not one ounce of help to your mindset. Two women may be the same age, have similar blood work numbers, embark on the same treatments, etc., but how, when or if you get pregnant may be very different because it is a multi-factorial mind/body/spirit process.

My Introduction to Fertility Yoga

Did I always want to teach something as specific as fertility yoga? Nope.

At age 30, it kind of dropped in my lap at a time when I was pretty certain I never wanted to bear a child. Irony at its best, right?!

But the thing is: I wholeheartedly fell in love with the comprehensive nature of the practice. I appreciated that it wasn’t just yoga – that it is a thoroughly researched and beautifully curated combination of yoga postures, breathwork, meditation, acupressure as well as the psychology behind the complex emotions of the fertility process.

It wasn’t long before I recognized this methodology and these “tools” were actually not just for fertility – even though they absolutely and 100% provide empowerment on the fertility journey.

The practice improves overall health, well-being, and hormonal balance. After all, being “fertile” isn’t just about having a baby.

My epiphany happened when I realized that whether I was going to have a child or not, these practices would prepare and inform my body (and mind) to be the healthiest it could be — no matter where my path led me. For me, that realization was empowerment, at its core.

My Fertility Journey

Fast forward to age 38. After having integrated this fertility yoga and mind-body practice in my life for many years, I got pregnant naturally! And any previous uncertainty about us wanting to have a biological child had completely vanished. Three months later I miscarried because of a rare chromosomal abnormality. Needless to say, my husband and I were absolutely devastated…

And boom! I found myself navigating an all too familiar experience. An experience often shared with me by my clients; which I had so many times before held the space for others. I was navigating my own devastation and grief of fertility challenges. I call it the “invisibility of infertility grief.” Those traveling this path understand that we somehow “get through” our day without anyone knowing that inside we are actually crumbling apart and that our heart is breaking.

Five months later, I found myself experiencing a second pregnancy loss. But, thankfully, seven months after that I was pregnant a third time with my son. It’s true that my fertility journey wasn’t very “long” compared to someone who year after year finds herself still without her child.

But even once I was pregnant with him, the pregnancy itself was not without its scares and challenges. By the end, I was extremely lucky at age 40 to have my ideal childbirth and delivery — even while managing a “severe” disc herniation in my lumbar spine that had been diagnosed years prior to pregnancy.

I owe an immense amount of my ability to stay calm and trusting of my body to my fertility yoga mind-body practices.

How Yoga for Fertility and Mind-Body Practices can Help You

This is where fertility yoga can help. It focuses on reducing the impacts and presence of chronic stress and optimizing one’s fertility naturally. And once we have tools – and a plan (!) – empowerment on the fertility journey seems more possible.

The comprehensive methodologies of Soulful Conceptions™ – combining yoga, breathwork, psychology, etc. – partnered with my favorite product called the Fertility Ball Method® is synergy at its best. This self-acupressure system has been transformative for me and so many of my clients, not only for fertility but also for other wellness practices such as myofascial release (which can be used effectively for those with Endometriosis or anyone dealing with adhesions and/or scar tissue).

The physical practice of yoga focuses on improving blood flow and circulation to the low back (sacral plexus), hips, groin, and pelvis. This can aid in healthier gynecological function and help nourish the neuroendocrine system. We, at Living Lēla, educate individuals about which postures are safe (depending on where you are in your cycle and your process of fertility treatments). Additionally, this unique approach provides stress reduction tools and addresses the complex emotional components that often accompany us when trying to conceive.

Part of our manifesto is that we strive to guide those on the fertility journey towards empowerment, proactivity, learning to soften and surrender into the immense intelligence of the body. And, to trust the process.

The sugar on top? Our comprehensive mind-body programs are a safe and complementary practice to any Assisted Reproductive Technologies (ART). They can be practiced no matter where you are in the process! In my 17 years of teaching, I’m thrilled to say I have witnessed countless women’s and couples’ dreams of having children come to fruition.

If I had to sum it up in one word, I would say these mind-body practices provide learning the lesson of Equanimity.

Equanimity is the key – no matter where the path leads you

So, does the story always end with unicorns and rainbows (or a “rainbow baby”)? Let’s be honest: no.

And what the heck is this “Equanimity” I speak of, you may ask?

The classic definition of Equanimity is having an even mind; a state of psychological stability and composure which is undisturbed by experience of or exposure to emotions, pain, or other phenomena that may cause others to lose the balance of their mind. 

It means learning to make peace with “what is.” And this just might be the ticket to alleviate suffering…
Pain + Struggle = Suffering

It is no doubt that we all at some point in our lives experience challenges/pain points. Yet, when we struggle against it and yearn for it to be “different” is when we create suffering.

Of course, I must acknowledge it is not always easy to just accept and surrender to what is happening in that moment. We – Deborah and Wendy –  of Living Lēla have experienced firsthand how painfully heartbreaking and overwhelming it can all feel.

But remember this, for better or for worse: everything is temporary.

Allow whatever you’re feeling to be there, and then allow it to soften and be released. This is the practice of Equanimity. In fact, the Buddhist definition of Equanimity sums it up beautifully:

Neither a thought nor an emotion, it is rather the steady conscious realization of reality’s transience. It is the ground for wisdom and freedom and the protector of compassion and love.

Tangible Tools for Empowerment on the Fertility Journey & Beyond

Wherever you are in your process, the following suggestions can help you find more empowerment on the fertility journey and the path beyond that positive pregnancy test (i.e., Life!).

It’s also important to note these techniques and suggestions are useful both for the person trying to get pregnant and their respective partner and/or support community.

  1. Notice your breath. Conscious breathing is one of the fastest and most powerful tools. It helps refocus the mind, soften the body and elicit the parasympathetic nervous system (which is the relaxation response). I suggest taking 9 full rounds of breath every hour on the hour. If you practice Ujjayi Pranayama, or Victorious Breathing, the yogic diaphragmatic breathing technique, that is a fantastic breath work to use. Otherwise, just regular, full belly breaths will work (to engage your diaphragm and get the relaxation response to turn on)!
  2. Notice your Thoughts. During the course of your day begin to observe your thoughts as separate from you. This brings us back to the concept of Equanimity. Note any thoughts that seem to bring up anger, worry, anxiety, or fear.And take a moment to use Ujjayi Breath/conscious breathing to create some space and relaxation during those times. Replace those anxious thoughts with a better feeling or more helpful thought. If that feels difficult at that moment, consider a Loving Kindness (Metta) Meditation. You could simply say or think it to yourself:

    “May I be filled with Loving Kindness.

    May I be at peace and at ease.

    May I be free from inner and outer harm.

    May I be surrounded by Love.”

  3. Take Back Control. As there is so much out of our control, focus on the things you can control. Educate yourself on healthy beauty products and cosmetics. This is to ensure you aren’t taxing your system with extra toxins that could also impede reproductive health. To learn more about this subject, ways you can protect yourself, and resources to help guide you, read here.
  4. Find Your Tribe and Support System. If you are experiencing stress and feelings of isolation, please know you are not alone. There are support groups and organizations in place to help you navigate all you may be feeling. Even the most loving, attentive, and supportive partner cannot witness you in the same way as those who have (or currently are) going through it can.

Some support resources:

To learn more about the fertility yoga and group support classes and workshops we teach, as well as access to the online programs and content, visit Soulful Conceptions™.

You can learn more about my (Wendy) yoga therapy and corporate wellness offerings at Divine Spark Yoga. I am also teaching bi-weekly Therapeutic Flow™ classes via zoom.

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Tame the Shame Campaign

Release the Shame of Infertility

The #shameofinfertility, its challenges, and pregnancy loss/miscarriage are difficult roads to navigate and can bring about many uncomfortable emotions, including anger, grief, sadness, and shame. How do we begin to release the shame of infertility?

We are on a mission to normalize the conversation around these difficulties and to embrace the concept of being “perfectly imperfect.” The fertility journey can bring with it many reasons to feel broken, alone, less than, guilty, isolated, and much more. So, we want to start a fertility revolution and help pave the way for women and their partners to tame the feelings of shame, and start stepping into a space of peace and joy.

What is Shame?

It is the emotion we feel when we perceive ourselves as “defective/flawed,” “unworthy, “ “unlovable,” “not good enough,” etc. It is “deeper” than the feeling of guilt, which is triggered by being unhappy with our behavior (“I should have been more polite”). With shame, we are attacking our “core self.”

Shame is probably the most painful of all of the “uncomfortable/negative” emotions we experience as humans.

Shame is triggered when we think we “should” be different in some way:

“I should be perfect”,

“I should be smarter”,

“I should be _____________”. 

As children, we all heard “shoulds” that helped to shape our self-concept – from parents and siblings, teachers, coaches, media, etc. – but it does not mean these “shoulds” are actually true (or healthy/helpful)!

Shame shows up for everyone…

Here’s the thing: everyone experiences shame at some point in life – but it can present itself in many different ways.

Some people “wear their shame on their sleeve”. You hear them outwardly say things like, “I’m a loser… no good… who would ever love me…” etc. Self-loathing is one of the “unhealthy” manifestations of shame.

Some people look more “neutral” – they may not be aware of their shame or aware of when shame is “driving” their behavior in the moment.

Do you try to hide your flaws? This is another “unhealthy” coping mechanism to escape feeling shameful.

Shame often presents itself in the form of judgment, criticism, and superiority. So when you catch yourself judging or criticizing someone – YOUR shame button has been tripped. This is another “unhealthy” way we express our own feelings of shame.

The Antidote

So what is the antidote when we are feeling ashamed? To practice self-love and compassion.

In Eastern philosophy, we are taught to “move towards” our uncomfortable feelings and learn the lesson(s) being presented, so that we may release/discharge this energy and move forward.

When we choose to escape/avoid (as many do – via denial, substance use, shopping, gambling, emotional eating, overwork, etc.) the shame (or any other uncomfortable emotion) stays trapped in the mind-body system and creates a state of dis-ease. If we do not address this dis-ease, it can then turn into disease (mental or physical).

Learning to face our discomfort and move through it, allows us to regain a state of inner peace, joy, calm, contentment, etc.

What is Tame the Shame Campaign?

Well, there’s a quote from Dan Siegel, MD: 

“If you can name it, you can tame it”!!

This phrase parallels the Eastern teachings of cultivating the skill of “mindful space” or the “observer self.” When you can observe yourself having a thought, emotion, or bodily sensation, then there is a part of you “outside” of the person having the thought, feeling, or sensation. This awareness gives you the ability to change your experience and choose new behavior(s)!!

How you can get involved

So, in an effort to “tame the shame,” we are asking folks to have the strength to share their story. This could be in a myriad of ways: maybe you start a blog, attend or lead a support group, share your story with your friends or family, post on social media about what you’re going through… 

We know all of these may feel scary. But here’s the thing… being vulnerable is actually a strength and what will set you free!!! 

So you decide – share a little or a lot. If you choose to post on social media but don’t show your face or reveal your true identity, that’s okay! Take it one step at a time. But on the other hand, what if you did?  

In any case, we invite you to print off the below images (the “perfectly imperfect” and “_____ is a part of my story”) and either hang them up in your home to remind you that we ALL are perfectly imperfect and that our challenges and heartbreaks are only PART of our story. Or maybe you post with these images on social media with the hashtag #tametheshame.

Or perhaps both? Be brave, my sister. We’ve got your back.

Visit our Instagram page and share with us what you are doing to #TametheShame.

If you want to learn more about the ways to navigate hard emotions when trying to conceive, check out this blog, as well as our online courses at soulfulconceptions.com.

Tame the Shame

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Yoga for Painful Periods

Yoga for Painful Periods is in honor of Endometriosis Awareness Month (March), where we have created 4 different video segments to address this common condition and the pain associated with it.

These videos offer easy-to-integrate and powerful mind-body medicine tools.

In the first video, Reduce the Pain of Endometriosis, we share research on the use of yoga as a tool to decrease endometriosis pain. We also teach you one breathing exercise to help you become aware of your inner body and move into the Relaxation Response (rest-digest and reproduce).

In video #2, learn about your fascia (connective tissue) and how the Fertility Ball Method®️ may be used for myofascial release, which helps to increase relaxation and circulation in the body and decrease pain.

The third video segment features Megan Murphy-Rouse, a Functional Medicine Nutritionist and Certified Ayurvedic Practitioner. She talks about the ways we can use food as medicine to reduce inflammation and pain and improve hormonal balance when navigating endometriosis.

Megan is a guest contributor for our Soulful Conceptions™ Programs and the creator of the Fertile Rhythm Roadmap™ (which is also featured in our 12-week coaching program). Learn more about Megan at rootvitality.com.

Besides diet/nutrition, how we live can have a significant impact on our levels of stress and inflammation. In the final video of this segment, we discuss lifestyle changes you can incorporate to improve your mental and physical well-being.

Here’s the great news: You can immediately incorporate these practices to improve your quality of life! They will help you better navigate the challenges of Endometriosis, as well as life’s other stresses.

In addition, local Los Angeles Acupuncture and Integrative Medicine – Denise Noyer-Erez L.Ac invited Wendy to be a part of another important conversation related to issues of Endometriosis:

Yoga for Painful Periods

Wendy spoke about the benefits of yoga and breathing for severe period pain. She also shared a few yoga poses that you can use right away to help ease endometriosis and menstrual discomfort!

 

Take a look and tell us how this Yoga for Painful Periods practice helped you!

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Decrease Endometriosis Pain with Yoga

March is Endometriosis Awareness month and to show our support we are here to share some principles, exercises, and concepts to support your fertility journey AND improve the overall quality of your life.

It is estimated that 176 million women (and young girls) worldwide are challenged by endometriosis regardless of their ethnic and social background. Many remain undiagnosed and are therefore not treated. [1]

We’re here to share with you ways that you can decrease endometriosis pain with yoga, and other mind-body practices.

What is Endometriosis?

The condition of endometriosis occurs when the endometrium (lining of the uterus) has migrated outside the uterus and instead “lives” on and around other organs (i.e., the ovaries, fallopian tubes, or other regions of the body).

In milder cases, the tissue is found mostly in the abdomen. In more extreme cases, it may be found on C-section and laparoscopy/laparotomy scars, the bladder, bowels, diaphragm, and beyond. Because it is endometrial tissue, it responds to hormones the same way it would if it were inside the uterus (i.e., as it would during the different parts of your menstrual cycle).

This displaced tissue can cause adhesions (internal scar tissue that connects tissues not normally connected), and as a result, impede the natural movement and function of the organs. The pain associated with endometriosis usually occurs around the time of menstruation but a woman can experience a “flare-up” anytime.

Treatment of Endometriosis

Traditionally, the symptoms associated with endometriosis have been treated with methods such as manual physical therapies (e.g., myofascial release/internal pelvic PT), changes in diet and lifestyle, hormonal therapies, and practices for pain and stress management.

Yoga and other forms of complementary medicine are becoming more commonplace in the treatment of endometriosis and other pain conditions, which more and more research supports what the ancient yogis (and other healers) have been teaching for centuries.

For example, a recent study looking at the impact of yoga on endometriosis pain found significantly reduced chronic pelvic pain and increased quality of life after incorporating a Hatha yoga practice 2x a week for 8 weeks! [2]

When you think of yoga – do you think of doing poses on a mat? That’s what most people initially think. But Hatha Yoga actually includes 8 different practices (and poses are just one of those practices).

To make things simple, we have drawn exercises and tools from four sections of our comprehensive mind-body medicine program for fertility (called Soulful Conceptions™). Here is an introduction to the kinds of mind-body medicine tools we’ve integrated into practices specifically to decrease the pain of Endometriosis:

  • BREATH:
    The breath is the King of the Mind!
    We begin with specific breath work (pranayama) as a vehicle to bring awareness into the body and help release tension/pain. Conscious breathing helps to lower blood pressure, decrease levels of stress hormones, increase lung capacity and teach you how to turn on your Relaxation Response. The ancient yogis discovered that breath was THE most powerful tool to create change in the mind-body system, even more so than conscious thought.
  • YOGA ASANA:
    We use specific postures (asanas) that stretch and release tension in the muscles, fascia, and connective tissue in and around the rib cage/chest, belly, and hips.
  • ACUPRESSURE AND MYOFASCIAL RELEASE:
    We integrate our unique practice of the Fertility Ball Method® (link to course) to assist in targeting the reproductive organs and surrounding tissues of the belly, hips, and pelvic floor.
  • MEDITATION & MINDFULNESS:
    Meditation and mindfulness are introduced into our practices through awareness of the breath, sensations in the body, open-eyed meditation, moving meditation, and guided meditations. These     powerful tools give you more control of your own mind and the opportunity to better hear your own inner guidance.

Mind-Body Medicine Tools

We are in the business of mind-body medicine toolkit building! We know that by incorporating one (or more) of these tools (see below) into your (daily) life, you can begin to move from a state of dis-ease (emotionally or physically) into a place of ease and empowerment – and who doesn’t want that?!

Mere minutes a day can do wonders, so there are no excuses.! Taking the time and setting the intention to do a daily yoga practice is life-changing (and does not even require leaving your house).

Learn more about the specific elements we suggest for those with Endometriosis in our post entitled Yoga for Painful Periods.

We also have an entire online library of mind-body medicine tools found in our Membership Immersion Home-Study program.

  1. Endometriosis.org
  2. https://www.ncbi.nlm.nih.gov/pubmed/27869485
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Things you can Control during the Two Week Wait

The journey of fertility is often filled with ups and downs, and a sense of helplessness. Each cycle can feel like you’re on the worst rollercoaster of your life. The two-week wait (aka TWW or 2ww) is particularly hard, where you often vacillate between hope and despair, as you hyper-focus on every twinge or other body symptom, wondering if this cycle will be “the one”?

We humans do not like it when we feel out of control.

So we have a little yogic wisdom we like to share with our clients:

Control what you can, let go of everything else.

I know, I know – easy to say, harder to put into action! But here’s the reality: there is so much that is out of our control in this life; so, let’s focus on what we can control.  

There are simple actions you can practice on a daily basis (ideally) that significantly impact emotional and physiological well-being. These practices will help you feel more at ease during the dreaded #TWW and far beyond.

Here are a few things you can control during the two-week wait (or at least have a say in):

  1. THOUGHTS: Your thoughts turn on emotions (which turn on a body response). Recognize that you have a say in whether or not you are feeling fearful and anxious, or happy and content. If your initial thought “habit” is to worry and be fearful, you can relearn this habit.

 

  1. FEELINGS: No one “likes” to be uncomfortable but one of the most important lessons you can learn is to “sit” in uncomfortable emotions (temporarily). Recognize that your emotions are “data” and temporary. Once you learn this lesson, you will be able to navigate the “weather” of the emotional landscape from a more non-attached and empowered place. Pain is inevitable with fertility challenges, but suffering is optional.

 

  1. BODY: Practice radical self-care! What is that you may ask? Love and honor your body and self as if you were the most valuable entity on the planet (just like you would take care of your future baby or a beloved pet). Do what feels nurturing – take a hot bath, eat whole foods, decrease toxins, sleep, move, breathe, etc. Be grateful for what your body allows you to do in the world (see, smell, feel, dance, etc.).

 

  1. BREATH: Your breath carries vital life force and nutrients necessary for the body to function optimally. When you consciously breathe with your belly, you shift your nervous system into the “Rest, Digest and Reproduce” response. This lowers and stabilizes blood pressure, strengthens the immune system, and increases lung capacity (thereby helping to reduce the effects of “old age” problems such as a loss of vitality), just to name a few.

And the other two best things about practicing breathwork? It’s absolutely FREE and it’s fast-acting (in most cases, it has an immediate effect)!

 

For guidance, ideas, and tangible tools to integrate immediately, we have all of the above available and so much more in our Soulful Conceptions™ Membership Immersion Home-Study program.

Opt-in to receive a free gift at www.soulfulconceptions.com.

 

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Navigating Hard Emotions when TTC

If you’re trying for a baby, you may already be familiar with navigating hard emotions while #TTC.

And if you can relate, I want you to consider (and remember) the following quote, by Buddhist Nun and Teacher, Pema Chödrön:

“You are the sky.
Everything else is just the weather.”

Particularly when navigating the journey of fertility, emotions can feel absolutely overwhelming. Dare I say, soul-crushing and even immobilizing, at times. It can be like the world, your body and everyone around is somehow failing you. I’ve been there.

Have you heard of the funny quote, “Shift Happens.”? Well, it happens to be very true when it come to emotions. A concept that has helped me navigate difficult emotions is one that we now teach in our Soulful Conceptions™ Programs:

“View of your emotions as the clouds… “

The clouds move in and they move out. They change shape and color. And they disappear. Yes, the clouds are amazing! They are also “on the move” and impermanent.

One of the most powerful and efficient ways to make “shift happen” is to notice your breath. Find a comfortable position and take a big breath in and exhale through the mouth — then, sigh it out. Make sound. Hum it out. OM it out. Whatever works for you! Do this several rounds.

Now, begin to invite your conscious breathing in and out through your nose. Soften your belly and as you inhale, allow your breath to move deep down in the belly. And exhale. As you continue your next inhale, see if your breath can move first into your belly and then into your rib cage. And on your next breath in, encourage your breath to move into your belly, ribcage, and all the way up into your chest. Feel your heart expand.

On each exhale, soften something. Let something go (this might be a thought!) and notice if your body can begin to feel more grounded and “held” by Mother Earth.

And remember, they call it a “practice” for a reason.

So, on a day that feels challenging to you, practice breathing this way every hour on the hour for 9-12 rounds of breath. Then, notice how you feel. Consider integrating this practice into your daily for a week and see what changes.

If you are yearning to learn more about conscious breathing for fertility and pregnancy after infertility (plus just overall health & wellbeing), visit our site or drop into one of our weekly live-streaming mind-body support groups (pre-registration is required to attend).

In the meantime, know this, Mama-to-be:

Your “clouds” (emotions) will do their thing. Allow them the space to shift and change. They will move through. You will be okay. And for now, it’s okay to not be okay.

Because you, my darling, are the magnificent, vast and glorious kick-ass sky!