“You must teach your children that the ground beneath their feet is the ashes of our grandfathers. So that they will respect the land, tell your children that the earth is rich with the lives of our kin. Teach your children what we have taught our children, that the earth is our mother. Whatever befalls the earth befalls the sons of the earth. If men spit upon the ground they spit upon themselves.
This we know. The earth does not belong to man; man belongs to the earth. This we know. All things are connected like the blood which unites one family. All things are connected.”~Chief Seattle
This grounding Yoga sequence will help women going through infertility to feel confident and strong.
This was a very intentional choice.
Internal strength is cultivated as you hold YOURSELF up in a pose. YOU are the strong support you need. You will find that you have very powerful feet and hands that have the ability to steady your entire body.
Balance brings clarity to the mind and calmness to the heart. Yes you’ll probably fall. So what? But when you’re finally able to relax, steady yourself, and balance…..there is no better way to feel totally supported by the Earth.
There is a calm found there. Again, you might be shaky. And none of us will be perfect in these poses.
But the GOAL here is to allow grief and hurt to slowly loosen its grip on the body.
To release any toxic energy.
There really is no better way to do this than through exercise. In fact, it may be the ONLY way to fully relinquish every last bit of an unhealed wound.
So let’s feel our beautiful feet as they are FIRMLY supported by gravity. The Earth is ALWAYS there. Ready to support and give energy.
And not only to give energy, but to receive our pain once we let go and release it from the body.
Our only job is to quiet ourselves enough to tune into that release. And this is very much possible when your feet, and many times your hands are so strongly connected to the ground.
***Please note that if you’re going through infertility treatment, this practice should be done very slowly and gently. For extra safety measures use blocks and only go as far as the midsection feels safe.***
Conditioning~Sukhasana (cross legged posed)
Feel the energy of the ground below you. Feel the nourishment of Mother Earth. You are secure and safe in this world. You have a firm foundation supported by all of nature. Imagine roots extending from your body down into the dirt. Now see them go deeper still. Your roots are secure deep underground. Not in a shallow way where they could easily be pulled out by the hardships of life. No, they are reaching so deep underneath where no light exists. It is cool and moist with nourishment. You are surrounded by the rich soil that allow all life to grow and flourish. All of your needs are being provided for.
- Mountain Pose (Tadasana)
Stand shoulder length apart. Hands relaxed by your side. Shoulders rolled back and down. The top of your head lifted to the sky.
Just stand here. There is nothing else you have to do right now but stand and breathe. YOU are the most important person right now.
- Breathing exercise (Pranayama)-start to practice equal breathing. Inhale for a count of 4. Gently hold the breath. Now exhale for a count of 4. Gently hold the breath. (Navy Seals use this breathing technique to regulate their stress levels. And since infertility is our battleground, let’s really focus here on using the breath to calm the nervous system.)
We are conditioning ourselves. There is no forcefulness. Enjoy your breath.
My feet are firmly planted, I have strong roots.
- Hands in Prayer Pose (namaste)
Let us bring attention to our foundation. Our feet! They connect us to the earth and support us EVERYDAY! Let’s feel each and every place that our feet are connected to the Earth.
Spread all of your toes and gently place each one on the Earth.
Press the ball under your big toe into the ground, now the ball under your little toe and finally press your heel into the ground. Grip the floor with all 3 points.
Feel the lift through the arches and inner ankles.
Belly is gently engaged.
Tailbone reaches to the Earth.
Heart lifts to the sky.
Top of head extends towards the sun. Feel its warmth. Allow this warmth to cascade over your head, shoulders and legs.
- Forward Fold
Inhale reach up and STRETCH.
With a flat back, sweep your hands to the side and slowly dive down like a bird towards your shins.
We are not going very far. Just to warm up those hamstrings.
Bend your knees generously and walk each heel to the earth.
- Mountain pose (Tadasana)-Stretch your arms wide like wings. Open up that chest and shoulders.
- Cat cow standing
Hands on knees. Round back and then hollow back.
- Mountain pose (Tadasana)- Namaste.
Repeat the Bija mantra LAM out loud 3 x’s.(bija mantra~1 syllable seed sound connected to the root chakra due to its vibrational/rhythmic energy)
- Palm tree (Talasana)-gently place your arms by your side and on your next inhale raise your arms and heels simultaneously.
I am like a palm tree. The crown of my head lifts straight towards the sun and I have a large canopy of roots plunging into the dirt and spreading all around me. Even IF a hurricane comes, I can easily withstand anything.
Exhale release your arms and heels down together.
- Palm tree variation (Talasana)-cross your arms in front of you. Inhale and lift your arms and heels. Feel your calves supporting you. Focus on a single point. Relax and breathe.
- Wide leg squat (Utkata Konasana)-come into a wide squat. Toes pointed outwards.
Place your fingers in Prithvi Mudra (thumb and ring finger touch) by your side. As the burn in your thighs deepens raise your Mudra over your head.
We are doing this to warm our bodies to decrease injury. Not punishment!!!
Focus on your pelvic area. Engage your pelvic floor and feel a red glow emanate.
Become aware that you can RELAX even while under strain.
Place your hands on your hips. Inhale and straighten your legs.
- Wide leg forward bend (Prasarita Padottanasana)-interlace your hands behind your back. Feet now face forward
Inhale stretch your arms back, exhale fold towards the ground lifting arms to the sky.
Release your palms to the ground. Spread your fingers. Head relaxed.
Feel the ground beneath you. Supporting you.
- Wide leg forward bend variation (Parivrtta Ardha Prasarita)-While still in wide forward bend, inhale-raise your right hand to the sky.
Open your chest. Gaze at the clouds. On your next exhale lower your hand. Inhale raise your left hand. Exhale lower hand.
Raise your right hand once again and this time take a bind (arm around back) if you’d like. Now left arm rises and takes a bind.
Place your hands on your hips. Engage your belly. Inhale to rise.
- Mountain pose (Tadasana)
- Cow Pose (Gomukhasana)-inhale to lift your right hand up and over behind your back. Elbow is bent towards the sky. Left arm snakes behind lower back. Try to grasp hands together.
Mother Earth is depicted as a cow in India. Through this pose we are reconnecting with the life sustaining nourishment.
Inhale and switch arms.
- 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.
- Eagle Pose (Garudasana)-with both legs together, shift your weight to your left leg. Hands to hips. Again feel your foot root into the ground while at the same time lifting through arch.
Lift your right foot to 90° and balance. Take a second to condition yourself.
Cross your right leg over left leg, wrapping the foot around the left leg if possible.
Allow your hands to extend in front of you face down.
Cross your right arm under left clasping your palms together.
Raise your arms slightly and relax your shoulders.
Feel how regal and magnificent the eagle is. This is also you.
- Flying Eagle Pose (Virabhadrasana III)-inhale and extend your right leg back while lowering your chest parallel to ground.
Gain your balance and extend your arms to the side. Like wings. Chest extends forward.
Release your foot gently to the ground 3 ft behind you. Right foot is slightly turned outwards. Heals are in line.
- Intense side stretch pose (Parvsvottanasana)-place your hands behind your back in reverse Namaste.
Inhale, square hips and begin to bend forward keeping your back straight.
Keep a slight bend to your left knee and only bend as far as your hamstring allows.
Let go of ego. Only bend as far as is comfortable. Feel your legs and feet engaged. STRONG.
Send energy and release into your hamstrings
Bow in respect to YOURSELF and all who came before you.
- Standing splits pose (Prasarita Eka Padasana)-transition through flying eagle first lifting leg behind you.
- Slowly lower your hands to the ground or a block.
- Half moon pose (Ardha candrāsana)-inhale and square your hips. Engage the pelvic floor and feel the steadiness in your feet.
Place your right hand towards the sky or on hip. Slowly open your hip and chest to the right.
Although I may sway, my roots are very deep.
Release your hand down and square your hips
- Low lunge pose (Ashta Chandrasana)-Slowly lower your right leg back behind you into a lunge.
Inhale and raise your arms into Prithvi Mudra (thumb and ring finger connect).
Hands come to the Earth in high lunge and cat cow (round the back and then lift chest up) your spine.
- Downward Dog pose (Ardho Mukha svanasana)-inhale and fold back into downward dog.
Slowly walk your dog. 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.
- Plank-come into plank and slowing lower to the floor.
- Low Cobra pose (Bhujangasana)-inhale up into low cobra 3 times.
Slow and gentle like a wave.
Feel the strength of your back pulling you up. What POWER!
- Downward Dog pose (Ardho Mukha svanasana)
- Forward fold pose (Uttanasana)-walk your feet to the front of the mat.
With a slight bend to your knees inhale and raise your chest and flatten your back.
Exhale and bring hands to elbows and let yourself hang down.
Recognize any feelings/thoughts right now. Acknowledge them and let them drift away.
- Mountain pose (Tadasana)
- Bring hands into namaste touching your chest and return to equal breathing.
- Take a minute to feel the sensation on your right side. Acknowledge your strength. Your openness. You can do this. You can do ALL of this.
- Equal Breathing-(Pranayama)-. Hands to belly. Feel the red fire in your pelvis. Repeat the word “LAM” internally.
- Repeat steps 14-27 on left side.
- Tree Pose (Vrksasana)-Keep the weight on your left leg and foot. Condition yourself. Place your right foot on your shin or thigh. Ensure you are steady. Breathe.
Inhale and raise your hands above to Prithvi mudra (thumb and ring finger connect.
I have very strong roots. Roots that plunge deep into nutrient rich soil. My roots are in a place right now that is full of comfort. I draw up and inwards all that I need. I draw forth energy and new life. I am relaxed and calm. I got this.
- Pigeon standing-Squat down and place your your right leg to sit on left forming 90°. Stick your butt out and slowly start to lower your hands toward the ground or block.
As I focus my gaze, I steady myself. I tap into the internal stability that is ALWAYS there. The only thing required to experience this calm is quiet. And focus. I steady my breathing and tune into the strength and stability that is ME.
Release leg to ground and switch sides.
I allow all tension and stress to seep from my body into the ground. I see Mother Earth open her healing arms to receive anything that weighs on my heart. As I lye here today I find nourishment and safety in these arms. I imagine that these arms of Mother Earth are like a cave. In this cave, I am completely surrounded with strength. It is dark and moist in this cave. It is full of the quiet and solitude that I need. But I can also look up and see the sun streaming down on my face. It is beautiful. And warm. All that I need is being provided for. And I can come here at any time. Any time that I need relaxation or sustenance. The Earth is always ready to give. She is very quiet and strong. She is Divine and loving. We are apart of each other. I am the wave in her ocean.
- Mountain Pose (Tadasana)
- I am free to rejoin the quiet rhythm of nature at any moment. To tune in. To listen. To recognize that we are not separate. The Earth and all who came before me are there to support me. They walked where I walk. They live and breathe inside of me. I reclaim this power and recognize all the forces of good working within me and around me.
I bow to MYSELF first and foremost. And I bow to Mother Earth. Thank you for being the firm foundation that I need in this life.
Muladhara_Asana1 (In PDF form)