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Did you know that yoga can help boost your fertility?

Fertility yoga is a rhythmic practice that focuses on the reproductive and hormonal system. 

fertility-boosting yoga poses
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When you're trying to have a baby, every day can be filled with unexpected challenges. The journey is highly charged and all-consuming at times, and we often feel ultra vigilant. But we have to live and work, so we strap on our armor and go out to face the world—determined, fearful and brave.

Yoga can help you feel a bit more at ease, mama.

Yoga helps us tune in to ourselves. It gives us the opportunity to shed that armor and grow the emotional, physical and spiritual possibilities we barely knew existed within ourselves. When talking about her fertility, Nancy, a grade-school teacher and new mom, said, “One of the greatest challenges of coping with fertility for me was in maintaining a sense of calm and a positive attitude throughout the process."

Yoga poses can tune up your reproductive health.

Fertility yoga is a sequence of specific poses designed to help women who are trying to conceive. This restorative series of yoga poses helps us unify our emotional and physical selves through a rhythmic dance of breath and movement focusing on the reproductive and hormonal systems. Many of the poses will open up the energy in the hips and the perineal floor, which houses our reproductive organs. Other poses in the sequence will focus on bringing energy and vitality to our hormonal system.

Here are the 5 best yoga poses to boost your fertility and mood:


1. Frog pose

I use frog pose (adho mukha mandukasana in Sanskrit) across all my yoga classes. The benefits include an increased openness in your hips and reproductive area, not to mention much-needed grounding and centering. Stay in this one for a while and breathe through your nose. Focus at a spot in between your thumbs and just breathe.

Directions:

  1. Position yourself in a tabletop position on your hands and knees.
  2. Place your right and left knee out towards your side as you exhale.
  3. Turn your feet out towards so that your inner feet, inner ankles, and inner knees are touching the floor.
  4. Place your forearms flat on the floor or pressed together—do whichever feels most comfortable to you.
  5. Hold for 10 breaths.

2. Fish pose

The fish pose (matsyasana) can help our hormonal balance and is a wonderfully feminine pose. It redirects the blood flow through the thyroid and parathyroid glands, and strengthens and brings us hormonal balance.

Directions:

  1. Begin on the back, placing your feet and knees hips distance apart.
  2. Position your inner thighs down towards the floor.
  3. Lift your hips without letting the knees move apart.
  4. Place your hands on the floor palms down, then lower your butt onto your hands.
  5. Gently move your feet forward.
  6. Lift your shoulder blades and your spine into your chest.
  7. Hold for at least 10 breaths.

3. Warrior II pose

When you need to advocate for yourself, Warrior II (virabhadrasana II) seems to do the trick on so many levels. Warrior II helps us increase our stamina and determination while opening up, increasing the energetic flow (chi) to our hips and reproductive organs.

Directions:

  1. Turn your right toes to the right wall and bend the right knee directly over your right ankle.
  2. Turn your hips and the shoulders towards the front and reach towards the side. Turn and look at your right hand.
  3. Press into your feet. Sink the hips down towards the floor, and reach the the sky.
  4. Place your shoulders down and back.
  5. Pressing your chest forward.
  6. Hold for at least three breaths.

4. Bridge pose

There's nothing like bridge (setu bandha sarvangasana) to improve the flow of chi through the reproductive area, alleviate stress, calm us and stimulate the thyroid gland and reproductive area.

Directions:

  1. While lying on your back, bend both knees and place the feet flat on the floor hip width apart. Place your arms alongside your body with the palms facing down.
  2. Press your feet into the floor, while lifting the hips up to the sky.
  3. Press down into your arms and shoulders to lift your chest upwards.
  4. Hold for at least four breaths.

5. Goddess pose

Utkata konasana, aka goddess pose, is a very empowering pose. It is essential for your fertility yoga practice, as it stimulates the reproductive areas by increasing the energetic flow (chi) to your hips and pelvis. It makes you proud to be a woman.

Yoga teaches us that it's okay to be a work in progress. By bringing yourself to the yoga mat, you're increasing your chances for pregnancy as well as for a life that's healthier and easier to understand.

Directions:

  1. Stand with your feet 3 feet apart. Bend your elbows at shoulder height and turn the palms facing each other.
  2. Turn your feet outwards as close to 45 degrees as possible.
  3. Exhale while bending your knees over your toes in a squatting position.
  4. Press your hips forward, and your knees backwards.
  5. Slowly lower your shoulders and press the chest toward the front of the room.
  6. Look straight, keeping your chin parallel to the floor.
  7. Hold for at least three breaths.

[Editor's Note]: Please consult with your doctor before trying these yoga poses. The exercise, instructions and advice presented here are in no way intended as a substitute for medical treatment or counseling. Keep in mind that these physical movements may not be appropriate for everyone. There are no guarantees that by practicing these yoga poses you will get pregnant.

These challenges from Nike PLAYlist are exactly what my child needs to stay active

Plus a fall family bucket list to keep everyone moving all season long.

While it's hard to name anything that the pandemic hasn't affected, one thing that is constantly on my mind is how to keep my family active despite spending more time indoors. Normally, this time of year would be spent at dance and gymnastics lessons, meeting up with friends for games and field trips, and long afternoon playdates where we can all let off a little steam. Instead, we find ourselves inside more often than ever before—and facing down a long winter of a lot more of the same.

I started to search for an outlet that would get my girls moving safely while we social distance, but at first I didn't find a lot of solutions. Online videos either weren't terribly engaging for my active kids, or the messaging wasn't as positive around the power of movement as I would like. Then I found the Nike PLAYlist.

I always knew that Nike could get me moving, but I was so impressed to discover this simple resource for parents. PLAYlist is an episodic sports show on YouTube that's made for kids and designed to teach them the power of expressing themselves through movement. The enthusiastic kid hosts immediately captured my daughter's attention, and I love how the physical activity is organically incorporated in fun activities without ever being specifically called out as anything other than play. For example, this segment where the kids turn yoga into a game of Paper Scissors Rock? Totally genius. The challenges from #TheReplays even get my husband and me moving more when our daughter turns it into a friendly family competition. (Plus, I love the play-inspired sportswear made just for kids!)

My daughter loves the simple Shake Ups at the beginning of the episode and is usually hopping off the couch to jump, dance and play within seconds. One of her favorites is this Sock Flinger Shake Up activity from the Nike PLAYlist that's easy for me to get in on too. Even after we've put away the tablet, the show inspires her to create her own challenges throughout the day.

The best part? The episodes are all under 5 minutes, so they're easy to sprinkle throughout the day whenever we need to work out some wiggles (without adding a lot of screen time to our schedule).

Whether you're looking for simple alternatives to P.E. and sports or simply need fun ways to help your child burn off energy after a day of socially distanced school, Nike's PLAYlist is a fun, kid-friendly way to get everyone moving.

Need more movement inspiration for fall? Here are 5 ways my family is getting up and getting active this season:

1. Go apple picking.

Truly, it doesn't really feel like fall until we've picked our first apple. (Or had our first bite of apple cider donut!) Need to burn off that extra cinnamon-sugar energy? Declare a quick relay race up the orchard aisle—winner gets first to pick of apples at home.

To wear: These Printed Training Tights are perfect for when even a casual walk turns into a race (and they help my daughter scurry up a branch for the big apples).

2. Visit a pumpkin patch.

We love to pick up a few locally grown pumpkins to decorate or cook with each year. Challenge your child to a "strongman" contest and see who can lift the heaviest pumpkin while you're there.

To wear: Suit up your little one in comfort with this Baby Full Zip Coverall so you're ready for whatever adventures the day brings.

3. Have a nature scavenger hunt.

Scavenger hunts are one of my favorite ways to keep my daughter preoccupied all year long. We love to get outside and search for acorns, leaves and pinecones as part of our homeschool, but it's also just a great way to get her exercising those gross motor skills whenever the wiggles start to build up.

To wear: It's not truly fall until you break out a hoodie. This cozy Therma Elite Kids Hoodie features a mesh overlay to release heat while your child plays.

4. Have a touch-football game.

Tip for parents with very little kids: It doesn't have to last as long as a real football game. 😂 In fact, staging our own mini-games is one of our favorite ways to get everyone up and moving in between quarters during Sunday football, and I promise we all sleep better that night.

To wear: From impromptu games of tag to running through our favorite trails, these kids' Nike Air Zoom Speed running shoes are made to cover ground all season long.

5. Create an indoor obstacle course.

Pretending the floor is lava was just the beginning. See how elaborate your personal course can get, from jumping on the couch to rolling under the coffee table to hopping down the hallway on one foot.

To wear: These ready-for-any-activity Dri-FIT Tempo Shorts are perfect for crawling, hopping and racing—and cuddling up when it's time to rest.

This article was sponsored by Nike. Thank you for supporting the brands that supporting Motherly and mamas.

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