The ovarian stimulation stage of fertility treatment can be difficult.
It is not fun whatsoever to inject yourself with shots. And your stomach just HURTS from the growing eggs. As each day passes, the more painful it becomes.
Not only that, your emotions can be all over the place because your body is flooded with hormones. You may feel like you’re on a “feelings” roller coaster. And that’s ok! And normal.
It is very important during this stage to continue exercising for as long as possible. Exercising releases the stress from treatment and allows you to keep pressing forward in this journey.
BUT the exercise done needs to be low impact and very careful of the midsection. There will be no twisting or poses here that jeopardize your growing eggs. The risk of a rupture is too great to ignore the special needs of the midsection.
So we will do a lot of heart opening poses that not only allow the belly to have room, but also allow your heart to become expansive. Instead of hunching over in shame we are peeling back those shoulders and stepping into our inherent dignity.
So let’s begin! (Video coming soon)
Heart meditation-bring on hand over the heart and the other to the stomach. Inhale through nose for 8 counts, exhale through mouth.
Abhaya hridaya mudra (fearless heart)-bring hands into namaste. Cross right wrist over left wrist, palms facing away from each other (back of hands together). Wrap right index finger over left, middle finger over left, skip ring fingers, wrap right pinky over left. Thumb and ring finger touch.
“I honor myself for showing up on this mat today. Whatever emotion I am feeling right now, I welcome. Please sit here beside me. Let us breathe. My hands are in “fearless heart” mudra right now because that is what I have, a fearless heart. I am courageous. And strong. I open my heart….and will continue to open my heart during this journey because “i got this.” I have my own back. I am fearless.
Rotate neck to right, left. Circle. Up and back. Shoulder circles.
Interlace fingers-reach above head palms to sky.
Inhale bringing shoulders to ears, exhale through mouth release them down.
Kundalini circles-hands on knees
Begin to bring movement to your hips.
Start circling your hips in one direction. Then the other. DEEP breaths.
Allow the movement to still. Fingertips come to the earth. Hold your breath.
Engage the pelvic floor (squeeze rectum,sex organs, stomach). Feel the a red glow expand in your pelvic region.
Bring the right leg to lye flat on the ground in front of you. Left leg is bent behind you on the Earth.
Right hand in on the knee and left hand is on left hip.
Inhale and reach the heart up and to the left. Round the spine folding back into yourself.
Sole of the right foot now lays flat on the ground. Left hand is behind the back on the ground. Lift the hips and arch your back.
Cat cow-come to your hands and knees.
Circle hips, move around. Whatever feels good.
Bird dog-extend right leg behind you. Left arm extends in front of you. Balance.
Grab right foot with the outstretched arm. Lift up into a backbend.
Childs pose-wide legs
Thunderbolt pose (vajrasana). Hands come behind the back and lift chest to the sky. Return to sitting.
Now after hands come behind back, also lift hips and reach the heart up.
Downward dog (Ardho Mukha svanasana)
Walk hands back towards feet
Hands can come to shins.
Mountain pose (Tadasana) into baby back bend
Heart meditation-bring one hand over the heart and the other over the belly. Inhale through the nose, exhale through the mouth.
“I feel my feet firmly planted on this earth. I am safe. And protected. I can relax now. Any tension in my heart and belly can release. It can release because I am the embodiment of love. I open to this love. To this renewal. I can open my heart again and again to hope because I know that my heart will be taken care of. By ME. I can feel this love reaching through my hands to soothe and restore this heart of mine.”
Stretch your arms wide open and then round the back hugging yourself
Standing angle pose (Konasana)
inhale the right arm to the sky left arm relaxed by your side.
Exhale and arch the right arm towards the left side.
Feel the side of your body expand. Root your right foot into the earth.
Inhale return to stand and repeat on left side.
Mountain pose (Tadasana) into baby back bend
Chair pose (Utkatasana)
Bring the feet together and lower the hips into a squat.
Keep the weight in the heels. Engage the pelvic floor and belly.
Arms extend overhead.
Swan dive down towards your feet.
Hands come to shins-walk your heels down to the Earth.
Low lunge-right leg extends back.
Half Monkey (Ardha Hanumanasana), then low lunge chest extends up, then back to half monkey.
Kneeling side plank pose (kneeling vasisthasana)Extend left leg out straight to the side. Right hand on the Earth. Left hand extends upwards.
Now extend the hand to arch over your body stretching the side body.
Half circle pose (Ardha Mandalasana)Extend arm back arching the back for half circle pose.
Kneeling half moon (Ardha Chandrasana)-Lift leg and stack hips for….
Gate Pose (Parighasana)-reach left arm to meet shin. Arch over to the right.
Now bring right hand down to the Earth and extend the left arm over the body.
Lift leg and stack hips for kneeling half moon, grasp foot in hand and arch back for a modified bow pose.
Pigeon pose (Eka Pada Rajakapotasana)
Circle the right leg to the front of the mat and place the leg down flat forming 90° or closer to you hip if that’s uncomfortable.
Lift onto your fingertips in front of you and lift your heart to the sky.
Downward dog (Ardho Mukha svanasana)-inhale and bring your leg back into downward dog.
Slowly walk your dog. 1 heel extends to the Earth, then the other. Hips up to the sky.
Your fingers are spread and there’s a lifting energy in your palms and arches of feet.
Feel all 4 corners of connection to the earth. Your hands and feet are strong and supported.
Hold plank for up to to 30 seconds.
Return to Downward dog pose.
Repeat steps 22-33 on the other side.
Wide leg childs pose
Heart melting pose (Anahatasana)
Lift your hips. Keep your arms outstretched and flat in front of you. Melt your heart in between your arms.
Bow to yourself. To your strength. To your tenacity.
Frog Pose (Bhekasana)
Bring your hands flat in front of you. Slowly lower your knees out to the side.
Engage your belly and inner thighs. Extend the heart to the front of your mat. Lower onto the forearms if desired.
Bring the hands flat against the mat. Engage the core and strongly bring the knees back to the mat.
Inhale circling your hands wide and balance on your knees.
Hands can come of the lower back. Elbows face inwards.
Using the core, extend the tailbone straight down while lifting the chest.
Extend back into a backbend placing the hands on the heels if possible.
Downward Dog (Ardho Mukha svanasana)
Lizard (Utthan Pristhasana)
Extend the right leg forward to a low lunge. Drop the left knee.
Heel toe the right foot to the outside of both arms.
Let the pelvis grow heavy. Drop down to your forearms is that’s possible.
Half King arthur pose
While still in lizard bend your left leg and reach your arm around grasping the left foot.
Open the heart and enjoy this backbend.
Downard Dog (Ardho Mukha svanasana)
Yogic squat (Malasana)
Drop the hips in between the thighs. Life up through the pelvic floor.
Hands connect in Namaste and touch the chest.
Repeat on the other side.
Fish pose (Matsyasana)
The ultimate restorative pose.
Bring hands under the hips. Lift up onto elbows. Legs can be outstretched or bent.
Gently lean the head back so that the crown of the head rests on the ground.
Weight is in the arms, NOT the head.
Your heels and top of the head are engaged with the earth.
Lye on back-shake feet back and forth
Heart meditation -Reclining bound angle pose (hand on belly, heart)
“I sit here with DIGNITY and HONOR. There is no one stronger and more resilient than I am. I am calm. And relaxed. And confident in my overwhelming ability to THRIVE. I know that I am safe and protected. And when I feel overwhelmed, I can just stop. And breathe. And remind myself how much I am loved and accepted.”
By MYSELF first and foremost ♥