• Auricular Therapy for a Stress Free Holiday!

    By Anna Pyne LAc, MSOM, FABORM
    When holidays are not the most wonderful time of year but in fact quite stressful you can turn to Chinese medicine for help. The main treatment modalities are acupuncture and herbs. There are also a number of different accessory techniques that can be used to help enhance a treatment. One that I find particularly useful in my practice, especially during the holidays, is auricular therapy, which is basically ear reflexology.
    At the time of your acupuncture session your acupuncturist can place a few ear seeds at specific points on the ear to help resolve stress. There is a band aid type adhesive that helps hold the ear seeds in place on the skin. They do not penetrate the skin like the acupuncture needles. You have to press on the seeds in order to stimulate the function of the ear points. I recommend patients press them at least twice a day if not more. I tell them you can make it like a little nervous habit pressing on them multiple times a day, not only for stress prevention but to also help treat it when it is happening. So when you are at that family holiday party and your sister just announces she’s pregnant while you have been struggling with infertility, you have the ear seeds to press to help you through the moment. One ear point I use frequently in this regard is called shen men, which is very effective at calming the spirit. If you have any questions in regards to auricular therapy and how it might help you during this holiday season do not hesitate to email me and ask at: anna@pullingdownthemoon.com or call the office (312)321-0004 to schedule a session with myself or one of our other skilled practitioners. My office hours are all day Tuesdays and Fridays.
    Be well,
    Anna

  • Guest Blog Feature: Considering Single Parenthood

    By Tiffany Edwards, PhD, MPH

    In my clinical practice, I see a fair number of single individuals desiring to be parents but also feeling ambivalent in their feelings of wanting to do it alone. Their desire for a child is very real and many times combined with a sense of urgency, as many feel that they have spent considerable time trying to find a partner and now have reached an age or space in their life where time is of the essence. In these conversations, there are often common thoughts, questions and concerns that come up. In this post, I want to address two of the more common topics, namely 1) feelings of regret or ambivalence; and 2) concerns about the impact of their choice on the child.

    It is not uncommon for many single individuals desiring parenthood to feel and express frustration and resentment for not having been informed and educated about their fertility options sooner and several will share feelings of regret for not having given more thought to or prioritized their desire to have a child earlier in life. Some will question if they should have worked harder in maintaining or salvaging old relationships or made different career or life choices. Much has been written about the concept of regret and this alone could be its own blog series, but I will share a brief thought on it and attempt to summarize what others have shared as well.

    • *It is important to realize that regret, remorse, guilt, whatever you might be feeling are all normal cognitive/emotional responses.
    • *Often what you are feeling is a sign that you are more keenly aware now, of your desires, needs and wants and what matters to you most.
    • *These feelings can serve to motivate you to take action, which is often when many single individuals seek out information or take the necessary first steps in considering parenthood.
    • *Avoid romanticizing the past and the “what ifs” and instead reflect on and appreciate your own unique lived experiences. Similar to the choice you may be facing now, you were once faced with opportunities and choices in your past and undoubtedly you gave the same care and consideration in making those, as you are doing now, and made decisions that were right for you at that time.

    Some intended single parents worry about how growing up in a single parent household may impact their child. They wonder if the child’s adjustment will be stunted or if there will be parent-child relational issues, both at a young age and into young adulthood, when feelings of resentment or who and why questions may be posed. Not surprisingly, much of the current literature indicates that there are often no significant differences found between children conceived through third party (donor or surrogate) and/or reared in single parent, same-sex or heterosexual households. You can find more detailed information and references for these research findings here.

    Of course, the decision for anyone thinking about parenthood is important, whether you are single or not. Feeling comfortable and confident in your decision is key. If you are struggling with this decision or simply want to be well informed as your move forward in your plans, there are a host of support options available to you. One such is Fertility Centers of Illinois’ No Partners Needed Support Group. This group provides women the opportunity to discuss and share their thoughts, questions, concerns and experiences in their attempt to create their family.

    I hope this information is helpful to you as you think about and move forward on your desired path!

     

    Tiffany Edwards, PhD, MPH

    Clinical Psychologist

    Fertility Centers of Illinois

    https://fcionline.com/

    tiffany.edwards@integramed.com

     

  • Car and Fertility Maintenance: A Metaphor

    By Cassie Harrison RYT RPYT

    Most of us have a car (or something similar) to take care of. With that responsibility comes maintenance and care. We do this to ensure our car is reliable and available for use.  Yet it might still break down. That dreadful red engine light comes on and flashes its ugly light annoyingly in our face. Our heads fall back against the seat and maybe like me, you’ve thought “Why? I don’t have time for this! I just took my car in, everything was fine!”  We do everything right and yet, it doesn’t run as expected. Car maintenance is akin to our fertility journey. We maintain and care for our bodies by eating right, exercising, lowering stressors, following doctors’ orders, and taking vitamins, just to name a few. Yet our bodies don’t perform as expected. So instead of getting that red warning light, we get negative pregnancy tests. While we don’t have control over the results of our maintenance, we do have control over our reaction to the “news”.  You might not be ready to consider Plan B, but be aware of your attachment to the results of Plan A. We keep maintaining, expecting different results, yet we get more of the same. F@@k! This isn’t what was supposed to happen. We are so tied to “Plan A”, that we can’t or are not ready to consider other options. Instead of holding so tightly to Plan A, can we open ourselves to Plan B? With the ultimate goal of becoming parents, regardless of how we get there.

    If you always looked at your car as broken and unreliable, it’s not a stretch to say you might think of it negatively. Possibly referring to it as “Old Unreliable” or “That Car.” In time you might grow to resent it. The same goes for our fertility and our body. We can choose to go through this journey broken and sad, coloring our fertility black or instead we go through it hopeful and optimistic. Which would you rather choose? Unlike the car we are not broken, yet it feels like it.  The next time you get unexpected fertility news, take a deep breath and step off the emotional roller coaster. That isn’t to say not to have your emotion, by all means have it, but then step back and decide how to move forward. It’s when we get off the emotional roller coaster that we can reassert control of the process. One way we can reassert this control is through breath-work, yoga, and mediation. Add these to your treatment plan today!

  • The VAGUS nerve, the “Commander and Chief” of the autonomic nervous system–promotes your fertility, gut, and health!

    By Dr. Amie Shimmel Handa, D.C., L. Ac., Dipl. Ac.

    The Vagus nerve is the largest cranial nerve and one of the most powerful nerves in the body. It is a bundle of sensory and motor fibers that power the parasympathetic nervous system. It connects the brain to the heart, lungs, spleen and intestines. It also has branches that travels to the Female Fertility Organs (the uterus, cervix and vagina) besides to the neck, kidney and liver. This parasympathetic nervous system controls our unconscious body functions like breathing, heart rate, digestion, etc.

    Sometimes we “feel things” in our gut (good or bad) and it’s because of this vagus nerve–when it is sending messages from the brain to the gut!  This is why our “gut instincts” are good to follow. The gut is called the “second brain” because of the vagus nerve. The enteric nervous system (ENS) governs function of the G.I. tract. The ENS connects to the brain via the vagus nerve.

    How does the vagus nerve get damaged or stressed? There are a lot of reasons but the most common ones are injuries to the head or neck, accidents, stress,and even diet can interfere with firing of the vagus nerve. The vagus nerve uses the neurotransmitter, acetylcholine (chemical messenger), to communicate with the brain. Studies have shown acetylcholine can be negatively affected by stress and diet.

    One of the main purposes of the vagus nerve is to calm down the body. It also helps with the growth and repair of nervous system. Researchers at Oregon University report that daily meditation activates the vagus nerve to create a relaxation respond. Research also points out that auricular (ear) Acupuncture creates a relaxation response and stimulates the hypothalamic pituitary ovarian axis to help with balancing hormones for fertility. Once you know the importance of the vagus nerve below are some exercise and things you can do to keep your vague nerve healthy.

    1. *Singing Loudly
    2. *Gargling
    3. *Laughing
    4. *Cold showers
    5. *Massage
    6. *Yoga
    7. *Meditation, such as, this Heart-Opening Meditation
    8. *Acupuncture (especially ear acupuncture)

  • We Don’t Have To Own It

    by Faith Donohue MSW, LCSW

    From an early age we are taught that “our body is our temple”. To respect it and expect for it to be respected.

    As we grow and mature, our bodies go through many changes, not all of which are welcomed, but we are forced to embrace nonetheless. In an effort to avoid embarrassing moments, we quickly learn to chart our periods and be prepared for when “our friend” arrives (in the middle of science class). Over time, it becomes a part of who we are. We own it!

    As teenage girls, rarely did we sit around talking about how the changes in our bodies represent a path to parenthood. More often than not, we talked about the bloating, cramping and uncontrollable emotions, and perhaps, how to avoid premature parenthood. But as you read this and giggle because it brings back memories of your teenage years, it cements the idea that this is my body and I am responsible for it -the good, the bad and the many changes I must be prepared for. We own it!

    As we continue to mature and become sexually active, if not prepared to start a family, we work hard to prevent pregnancy. While we are well aware of how to protect against unwanted pregnancy, the reality is, if we get swept up in the moment, make a silly decision while partying, or simply find ourselves in love and it just happens, the result of that encounter is ours. Knowing this, we as women take it upon ourselves to ensure that an unwanted pregnancy does not happen. We own it!   

    And now, we are married and ready to start a family. We schedule the appointment with our gynecologist, chart our cycles and prepare a romantic evening that will lead to the conception of our baby. We count the days waiting to find out if pregnancy occurred. Day 14, 15, 16… and you get your period. We tell our partners the disappointing news, ensuring them that there is always next month. We own it!

    Months go by, sometimes years and still no baby. We schedule another appointment with the gynecologist and the testing begins. As research supports, the testing begins with us. It is often not until all female issues are ruled out do the doctors consider that it may be our male counterpart’s medical condition that’s preventing pregnancy (that’s a topic for another time). For those who have gotten to this point, we often feel like we need to coax or coddle before and after our partners’ appointment -like they just did us this amazing favor! (Funny, I don’t recall anyone needing to coax or coddle me when I went to all those doctor appointments trying to figure this out.) We own it!

    I am sure you get the picture by now. We are taught from an early age by our parents and society to be responsible for our bodies. And, as with most things in our life, we take that responsibility seriously because if we don’t, there could be unwanted consequences. We own it!

    And now, here we are being told that fertility treatment is about to begin. With mixed emotions, we jump in. We have no idea that we are about to turn over our bodies to a stranger, our reproductive endocrinologist. You are poked and prodded, often half-naked. Once again you find yourself charting, scheduling early morning appointments and waiting for the phone call with instructions about what to do next. We own it!

    Here is where I want you to stop. You took good care of your body all these years and now you are about to embark on a journey with a partner you can trust and lean on to help you care for your body and soul. This is where the conundrum begins -giving up control of your body, the thing that you spent a lifetime controlling. But if you allow your partner to help, it can be an amazing release. It can take your relationship to the next level.  It also provides your partner an essential role the journey.

    • *Have your partner attend the doctor appointment to discuss the treatment plan
    • *Have your partner order the medication and have it delivered to a place that will ensure its proper handling
    • *If you are wearing an ovulation bracelet, have your partner manage the data gathered
    • *Have your partner administer shots
    • *Keep a calendar in a place where both of you can manage your cycle and appointments
    • *Have your partner schedule and drive you to the next appointment (you can grab breakfast together as a part of your routine)
    • *Have your doctor call your partner with any instructions
    • *Have your partner plan a romantic evening  -It’s important to stay intimate during this process
    • *Have your doctor call your partner with the results of the pregnancy test
    • *Have your partner tell you the good news, “we are pregnant,” or the bad news, “there is always next month.”

    The process is challenging and we find ourselves needing to “own it” but the reality is we now have partners who want to be there for us, protecting and loving us. Try not to own it, let your partner in, tell your partner what you need, listen to what your partner needs. Communicate and support one another. And, together, own it!

    I have spent over 25 years helping individuals and families overcome a wide array of challenges. During the course of my professional life, I have gained an expertise in reproductive health, family building including fertility treatment, assisted and third party reproduction, and adoption and foster care, as well as depression and anxiety that often accompanies life’s challenges.  I have assisted individuals and couples as they think through their decision to have children. If pregnancy can’t be achieved, I have counseled individuals and couples in processing their loss, and aided them in exploring alternatives. I understand the struggles of pre/postpartum and post adoption depression.  In addition to providing therapy, I have completed mental health and donor assessments needed to pursue third party reproductive services. -I accept BCBS PPO and BCBS Blue Choice and I offer weekday, evening and weekend appointments.

     

    Faith Donohue, MSW, LCSW

    4256 N. Ravenswood Ave.

    Chicago, Illinois

    312-399-3284

    Faithdonohue3@gmail.com

    **Know that you are not alone on this journey!  Whether with a partner or going it as a single person, our community is here to support everyone on their road to parenthood! Try a free webinar, a Yoga for Fertility class, or just reach out and we will answer your questions at: 312-321-0004.

  • Postpartum Support: Beyond Depression

    Historically, there has been a lack of attention to the full range of women’s emotions.  The typical woman is presented as having a limited response to stressors or negative experiences: she is sad, helpless, and inwardly focused.  Anger, in contrast, may be seen as unusual and/or inappropriate for a woman.  This may be especially true for women during the postpartum period, as the emotion of anger suggests there is something to be angry about, which starkly challenges stereotypes of new motherhood.

    There are a number of reasons why it is important to protest those stereotypes and recognize women’s experiences of anger during the postpartum period.  For one, normalizing the response is important in helping women to recognize their own emotions and feel less isolated.  Unless it represents a chronic and debilitating pattern, anger in and of itself is not pathological, and may be an entirely appropriate response to a negative occurrence.  Expression of the emotion can be constructive and help to remedy aspects of a new mother’s life that may be working against her.

    The reasons for feelings of anger postpartum are numerous and surely varied for each woman.  They range from societal (insurance company frustration, hospital bureaucracy, poor maternity leave policies at work) to relational (not enough support from friends or family, waking up constantly while your husband sleeps through the night, having your instincts questioned by the pediatrician) to the personal (poor birth experience, negative feelings about body/appearance, sleep deprivation, lack of time for self).  The list could go on and on.  I once had a client who denied her own angry feelings for months after her child was born.  One day she was in the library, and found that her stroller could not fit down an aisle.  It was the last straw for her, and she began to feel overcome by an incredible amount of rage and frustration that she could no longer ignore.  She realized then that she needed an outlet.

    Be it therapy, mom’s groups, or talking with our own mothers or sisters, being able to express the frustrations, injustices, and indignities of motherhood can be crucial for our mental health.  It also can be the first step to creating societal change, helping us organize and question why we and our babies are not better supported.  It can validate other women’s experiences, sending the message “It’s not you, it really is just that tough sometimes.”  Finally, it can serve to help us enjoy all the amazing aspects of parenting because we are not carrying suppressed negative emotions.

    One of my main goals for the therapy room is make it a taboo-free zone.  Women are so often shocked when I tell them that their feelings or experiences, be it anger or whatever else, are not uncommon.  Because we are so trained to keep a smile on our faces, make it all look easy, and not make others uncomfortable, we may have the illusion that we’re the only ones faking it.  The struggle is real, mamas.  As real as the love and joy and delicious chubby thighs.  By moving toward authenticity and the acknowledgement of our full range of emotions we can achieve greater fulfillment as well as push for changes that can improve our experiences as mothers.  Maybe a campaign for wider library aisles?

    Dr. Erika Yamin is a clinical psychologist with a long-term focus on women’s reproductive mental health (issues relating to pregnancy, motherhood, postpartum, infertility, adoption).  She has extensive clinical, academic, and advocacy-based experience in this area, and previously worked as a birth doula.  Erika completed her doctoral coursework at The Chicago School of Professional Psychology and her master’s degree at the University of Chicago.  She sees her work as a tremendous privilege and is continually awed by her clients.    

    826 Madison Street
    Evanston, IL 60202
    847-461-8905

  • Breathe—for Your Health

    by Cathy McCauley, LMT

    You aspire to feel well and whole, yet sometimes, the path to wellness and wholeness can seem like a lot to add to the “To Do” list. Another thing to stress about doing. Wouldn’t it be convenient to find one simple, daily activity that could improve whole-body health?

    One activity exists. You already practice it. It’s breathing!   

    Trouble is, many people don’t breathe to support whole-body health. In fact, many people breathe in a shallow, restricted manner that actually impedes health.

    Diaphragm Functioning

    Consider for a moment the functioning of your thoracic diaphragm muscle. It attaches along the inner rim of your lower rib cage and is the primary muscle responsible for your respiration. It is dome-shaped or looks like an open umbrella. When you breathe in, the diaphragm contracts and pushes down against the abdominal organs, which allows the lungs to expand to receive fresh air. When exhaling, the diaphragm relaxes upward against the lungs, helping to expel air from them. The more efficiently your diaphragm contracts, the more air will be drawn into your lungs.  However, if your diaphragm does not contract efficiently, you end up with shallow breathing.

    Got Stress?

    Now knowing how the diaphragm works, consider what happens when you are constantly stressed out. The body responds to stress (both good and bad types) automatically by tightening the abdominal muscles, among other responses. When stress becomes the norm, continual abdominal tightness restricts the diaphragm and in turn, shallow breathing occurs.

    All the systems of your body can be affected by shallow breathing. Reduced oxygen intake can raise your blood pressure, create low-level anxiety, decrease immunity, cause mental and physical fatigue, reinforce serotonin and cortisol hormonal imbalance, and disrupt digestion.

    Just Breathe

    Thankfully, it’s not too late to learn and practice how to relax your breath and breathe fully from the abdomen. Perhaps it’s time to sign up for a yoga class or schedule an “Open the Breath” massage with us. Or try the “Breath of Happiness” YouTube tutorial. Do what you can to get started.

    As reported in our “Open the Breath” massage client information, the health of your body, and specifically your reproductive organs, is greatly affected by the movement of your breath. In fact, the human body is designed to discharge approximately 70% of its toxins through respiration. As deep, full breathing engages the diaphragm, the organs are kneaded and churned, fluids are renewed, and stagnant, toxic build-up is flushed out. The pelvis is bathed in oxygen-rich fluids, helping to balance the chemistry of the blood. Deep belly breathing also creates tone and alignment in the pelvic floor, while promoting movement in its connective tissues. Developing a deep, free breath is fundamental in preserving abdominal pliability and mobility.

    Another benefit of belly breathing is the relaxation response. Deep abdominal breathing stimulates your parasympathetic nervous system and enhances your cellular, hormonal, and psychological processes. Your bodies conserve and restore energy, build immunity, and regenerate injured tissues. The relaxation response can even lower blood pressure levels. In addition, a deep breath can encourage a feeling of groundedness.

    You aspire to feel well and whole. Breathe—for your health!

    Be well,

    Cathy

    See Cathy in Highland Park on Mondays and Thursdays for massage therapy and starting July 17th she will be available on Tuesdays in Buffalo Grove as well!

     

  • Tips for Managing the Emotional Rollercoaster of IVF

    Anyone who has struggled with infertility can attest to the physical and emotional strain that accompanies this path to parenthood. The rollercoaster of hormones, hope and disappointment, comments made by others, and grueling medical schedule makes anxiety nearly universal to the treatment process.

     As a result of this increase in anxiety I would encourage you to consider self-care as a fundamental tool to cope with the anxiety that is inherent to the process.  Self-care includes:

    • Pamper yourself. Between the daily hormone injections, the blood draws and ultrasound of an IVF cycle, your body takes a beating!  Be sure to give yourself a little extra TLC. Get a massage, make time for yoga or take a nap. Treat yourself to what you enjoy. You’ve earned it.

     

    • Find support. Though you may feel alone in this process at times, infertility is quite common. You may already know friends or family members who have struggled with infertility. Talk to them. If you don’t know anyone look for a local support group or a mental health provider who specializes in reproductive health.

     

    • Stay rooted in the present. It can be overwhelming to deal with the countless details of IVF: the medication regimen, the monitoring, the instructions, the potential outcomes. Sometimes it is too much to take in all at once. If you find yourself stressed about the process, bring yourself back to the present. What is happening in this moment? What do you need to do today, not tomorrow or next week? Focus only on the next step and then the next step, one step at a time.

     

    • Ease up on your schedule. Cut obligations where you can. Delegate work or chores if possible. Ask for help from friends, family, colleagues or neighbors.  Fertility treatment is a time-intensive process–letting go of any extra responsibilities will give you the time take care of what is really important while decreasing the stress of trying to juggle too much.

     

    • Remember your life outside of fertility treatment. It is easy to get swept up in the process so that conceiving becomes your sole focus. What did you like to do before you began treatment? Paint? Walk? Read? Do it again!  What in your life is going well? Do you have great friends? A good husband? A job you like? Focusing on those good areas in your life doesn’t mean that getting pregnant isn’t a priority, it simply helps to balance out your attention and lower anxiety while you undergo treatment.

     

    • Get help if you need it. If you find that your anxiety becomes unmanageable or if you’re struggling with depression, don’t be afraid to seek professional help. Many women need a little extra help during this difficult time.

     

    Ariadna Cymet Lanski, Psy.D

    Clinical Psychologist, Wellbeing Chicago

    Dr. Ariadna Cymet Lanski is a clinical psychologist who offers a wide range of psychological services to meet the unique needs of individuals and couples coping with fertility challenges. Her services include consultation and support during various stages of fertility treatment, consultation for individuals using egg/sperm donor or gestational carriers.  Additionally, Dr. Cymet Lanski conducts egg donor, gestational carrier, and Intended Parents assessments.

    Dr. Ariadna Cymet Lanski’s clinical practice specializes in reproductive health issues -from preconception, pregnancy, and postpartum adjustment to parenthood.  Through the years, Dr. Cymet Lanski has provided support and assistance in understanding the psychological impact of fertility issues and other reproductive crises.  She has helped many patients to manage stress and feel empowered about their choices. To this end, Dr. Cymet Lanski frequently utilizes mindfulness concepts and is a strong believer in the relationship between emotional and physical wellbeing.

    Since 2011, Dr. Cymet Lanski has been an active member of RESOLVE and the ASRM Mental Health Professional Group (MHPG), having served and then chaired the MHPG Membership committee.  She has presented in various national and international medical conferences including various presentations at the ASRM annual congress.

     

    Well Being Chicago

    Ariadna Cymet Laski, PsyD

    30 N. Michigan Ave

    Suite 906

    Chicago, IL 60602

    312-320-4837

    www.WellBeingChicago.com

  • ‘Letting Go’ Through Yoga to Find a Deeper Peace

    by Alison Lautz, LCSW, RYT

    Over dinner a few weeks ago, a friend and I chatted about her attendance at the Wanderlust Yoga Festival in Chicago. I unfortunately had not been able to make it which was a big bummer. My girlfriend had recently been through some big, not so great, life changes and had said that spending the day at the yoga festival was very healing for her. She shared a quote with me that one of the Wanderlust teachers had started their class with that really resonated for her life and current situation. The quote by an unknown author read “It was never mine carry, so today I lay it down”.

    This is where the beautifully simple, yet abstract and often elusive idea of “letting go” comes in. As a yoga teacher, I use this phase often during my classes and for many of us, hearing the words “let it all go,” may be one of the reasons why we step on our mats.  These comforting and supportive words ease our minds both off and on the mat. Fully letting go to create more space takes courage, trust, and faith. This 100% translates to life off of our mats and igniting the strength to tackle head on whatever struggles we are facing.

    As we practice yoga, we connect with our divine nature and our higher selves. Letting go may feel different each day. Sometimes it feels active and moves forward into more knowledge. Other times letting go feels like acceptance, sometimes it feels like a release. It can mean a celebration, while other times it feels like surrender or a rest. However it feels to you, it is important to remember that this practice of letting go evolves and grows deeper the more you do it. It’s a practice and it’s not meant to be perfect right off the bat and you can’t expect it to be.

    The lack of control that we have while trying conceive can seem very unfair. The waiting game is frustrating, isolating, tiring, unpredictable, expensive, and lengthy. Increased ease through our fertility journeys can be found if we work on and practice ‘letting go’. Once we start to channel our ability to ‘let go’, we find that we can transfer this skill to be useful in other parts of our worlds; work stresses, relationship issues, time management, parenting, financial fears, and health management, just to name a few. Come check out Yoga for Fertility or the Two Week Walk to work on ‘letting go’.

    “It was never mine to carry, so today I lay it down.”

    by Alison Lautz, LCSW, RYT

    Join Ali in her new series of Yoga for Fertility on Mondays at 5:30pm! Questions?  Call us at: 312-321-0004.

  • Summer Lovin’

    by Diana Zic RYT, RPYT

    June marks the beginning of summer in the Northern Hemisphere. All things nature are in full swing of growth and the heat of summer starts blessing us for the first time since September last year.  Frankly, it’s my favorite time of the year! For most the agendas at work start to slow down, schools are out of session and people begin to take vacations. It’s truly the perfect time to allow yourself time to pull back from the consistent go-go-go and take in nature’s beauty. Which can also means taking your yoga practice outside!

    I find in the warmer months my yoga practice not only gets outside more, it changes as I find myself outside more doing outdoor activities (walking, biking, swimming, and gardening) and due to the summer heat, I find a vigorous practice/exercise is not what I need as it tends to exhaust me rather than my intent to feel nourished after my exercise, especially while trying to conceive. So if I’m limited on time or energy due to other summer activities my go-to pose is Downward Facing Dog (Adho Mukha Svanasana).

    I chose this pose because it’s a pose that’s a one stop shop, it stretches my shoulders, hamstrings, calves, feet and hands.  It strengthens my arms, legs, wrists, belly and muscles along my spine. It energizes my body, mind and often my digestion if it’s stagnant.

    If you’re new to yoga or this pose you can modify the pose by placing your hands at the wall until you build more strength in your body. Click on hyperlink link above for video instructions of the pose.

    Lastly, when your body temperature is up from the summer heat or maybe your flushed with anxiety or anger and need some settling in your body and mind. Try out Sitali Breath (cooling breath) below.

    How to practice Sitali:

    • Start seated comfortably with a head, neck and spine in alignment;
    • Close your eyes and take a few natural breaths in and out of the nose;
    • Make an “O” space with your mouth;
    • If you can curl the tongue into itself and stick it out of the mouth (no worries if you cannot, not everyone is able);
    • Inhale deeply like drinking through a straw (bring in the cooler air through the tongue as your belly, ribs and chest fill up);
    • Exhale completely through the nose, closing the mouth.
    • You can practice this for 2-3 minutes. Come back to the natural breath and try again if needed.

    I hope you’re able to enjoy your summer outside as much as possible. Yoga for Fertility and Prenatal Yoga After Infertility classes will still be held at the Moon this summer so don’t forget to visit us! Get outside with us for the Two Week Walk in Chicago in July and learn more at our Yoga for Fertility: Solution or Stretch? in August in Chicago and Highland Park as part of our FREE patient events!  

    Be well,

    Diana Zic