• Reconnect Through Partners Yoga!

    By Christina Thompson Olson, RYT

    Has your fertility journey created a disconnect between you and your partner or loved one? Whether you’re going through this together or on your own, trying to conceive can feel isolating and lonely. Partners, family members and/or friends may have the best intentions of supporting us on our TTC journey, but sometimes it takes a little creativity to find ways to reconnect with our loved one — consider partners yoga!

    Keep It Simple

    If you hear partners yoga and immediately picture yourself trying to balance in the air on your partner’s legs, not to worry. I’m not talking about acro yoga; just some simple yoga poses you can practice with a partner to enjoy a relaxing time together. These are safe during most times of your cycle or treatments, but always check with your doctor if you’re unsure. Try these poses in your living room or maybe even outdoors now that the weather is getting nicer! Start by sitting cross legged with your back against your partner’s back, noticing your breath and your partners breath, and feeling the support of their back against yours.

    Intimacy

    Partners yoga can build intimacy and trust by opening the lines of communication. Even just the simple and honest communication required while coordinating movements can help us reconnect with ourselves and our partner, no matter what else is going on that day/week/month. For the next pose, stay seated back and extend your legs out in front of you for a supported forward fold. One partner will fold forward towards their legs while the other partner gently leans back; then come back through center, maintaining contact as you switch. Move slowly with your breath, making sure to communicate your comfort level during this one!

    Stress Relief

    In yoga we link breath and movement which helps to relieve stress and tension in the body and mind. Practicing yoga poses with a loved one allows you both to feel the centering, grounding effects of yoga. One more seated pose where you’ll reap these benefits is the gentle seated twist, practiced back to back. You and your partner will each start by placing your right hand on your left knee and reaching your left hand back to your partner’s leg or hip; lengthen up through the crown of the head on your inhale and twist a little deeper to the left on your exhale, looking over your shoulder if it’s comfortable for your neck. Continue to breathe, coming back through center when you’re ready, then take this twist to the right.

    Support during TTC and beyond

    Practicing yoga with your partner is a great way to connect and feel supported during your TTC journey, after getting pregnant, and beyond. Make your way to a standing position, allowing your partner to help you up from the floor, and face each other standing within arms reach. Step your feet out wider than hip-width distance, taking the toes out and bending the knees into a goddess squat. Ground down through the feet as your shoulders stack over your hips, then reach your arms towards your partner and clasp forearms. You can decide how intense to make this squat by bending more deeply, or lessen the intensity by gently swaying side to side, straightening one leg and the other as you maintain eye contact.

    Lighthearted

    Don’t forget to have fun with these poses and try others from your yoga practice! Balancing postures are a great reminder to not take ourselves too seriously. Try a tree pose standing next to your partner, balancing on one foot as you draw the sole of the other foot towards your calf or upper thigh, and offering support with an arm behind your partners back, or interlacing the hands closest to each other as you reach overhead. Feel your standing feet rooting into the earth as your arms reach tall overhead, and enjoy this shared experience together!

    Call us to schedule a private yoga session in Chicago or Highland Park for you and your partner at: 312-321-0004.

    Join Pulling Down the Moon on Saturday, July 6th at 12pm for a FREE special event!  Space is limited, reserve your spot for Connecting with Thai Massage: An Introductory Partner Workshop today!

  • Awaken your Yoga Practice this Spring

    by Alison Lautz RYT

    Is it over! Winter? Have we made it out of the trenches or is it going to snow again in May? One will never know in this city! Flowers and vegetation will start to grow (we hope), the birds MAY sing, and Chicagoans will start to strip off their boots and puffy coats. Spring is in the air! Now how can we bring spring and a new vibe into our yoga practice? I love spring…. it signifies a time of letting go of our old tired way to make room for the new and another chance to re-start, like a second chance on new year’s resolutions or intentions that we made four months ago.  The spring energy is all around us, and these four tips will help you awaken the spirit of spring in your yoga practice.

    Awaken new vibrations

    Spring is full of spiritual energy and more energy vibrations than any other season. This may be because the earth is working to shed the drab of winter and cultivate a more lively state of being. You may find that this is contagious, like when you see a coworker putting some colors into their outfit, you may want to do the same. Open up your energy to the season by having an open mind to any positive changes or the opportunity to try something new outside of your comfort zone.  Try Journaling for the Journey!

    Practice outside

    Let’s celebrate the fact that we can roll our mats outside of the four walls that we spend most of our days within. It does not matter if it’s in your backyard, on a roof deck, or on a small balcony in a city high rise. Any of these options presents a great chance to connect to nature. Breathe in the fresh air and celebrate the ability to get out of the house. My favorite pose to do outside is Vrkasana (Tree Pose). I truly feel how rooted I am to the earth in this pose from my feet to the crown of my head. Learn more about how to use your breath to reduce stress with this FREE Prana webinar!

    Detox your gut

    April and May are the perfect time for some big spring cleaning. Most of us hold our old habits, negative emotions, and holiday/winter vacation indulgences in our gut. Try some twists in your yoga practice. Change your diet around a little bit. Drink more water with lemon, try some kombucha…and as always EAT MORE GREENS.

    Be playful

    During spring, joy and fun are all around as new life begins. Watch the birds above or lay with your dog or cat in the grass! New life inspires a sense of playfulness that we can embrace in yoga practice as well. Embody playfulness in your practice by going for poses you normally skip and try some laughing instead of cringing whenever you fall out of a pose. Take everything even the TTC journey a little less seriously because we will all get through this. Come check out Yoga for Fertility at Pulling Down the Moon to work on some serious spring awakening. Meet new friends and a whole community of other women working on conceiving! Join the next Yoga for Fertility series on Wednesday, April 24th at 7pm or online starting on Monday, April 29th at 6pm! During National Infertility Awareness in April, try Yoga for Fertility and get 50% off!

  • Endometriosis Awareness Month: Decreasing Endometriosis Symptoms

    Diana Zic, RPYT, CHC

    I am extremely empathetic to those women with endometriosis as I used to suffer from pelvic pain, heavy menstrual flow, and at times vomiting and constipation dating back to the age of 12. Although I haven’t been diagnosed with the disease, I’m pretty sure the rupture of my appendix when I was in 3rd grade paved the way for my discomfort around my menstrual cycle.

    For those reading this and are unsure of what endometriosis is exactly, according to Mayo Clinic, “it is often a painful disorder in which tissue that normally lines the inside of your uterus – the endometrium – grows outside your uterus. Often times it spreads to the Fallopian tubes, ovaries and the ligaments that hold the organs in place which may cause trouble when trying to conceive and cause pain.

    Many women do not realize that they have it until they are trying to conceive. As it’s hard to diagnose without laparoscopic surgery  (which I’ve done and it’s not the greatest experience as you can imagine) though it can help clean up scar tissue temporarily which can relieve discomfort and offer a window to try to conceive, but it’s likely to come back if the root cause isn’t found.

    Also, I believe because so many women are suffering from pelvic pain and PMS symptoms it’s become seen as a cliché to have these symptoms so they are brushed off as “normal”.

    The symptoms of endometriosis are typically associated with the menstrual cycle and unique to each woman and may include: Pain during sex, extreme cramps that don’t go away with anti-inflammatory support or that impede daily life, bowel and urinary disorders, periods that last longer than seven days, heavy cycle (changing pad or tampon every hour) and nausea or vomiting. YUCK!

    Good news! There are ways to decrease symptoms in a non-invasive way FIRST!

    • Be mindful. Start to track your symptoms daily: mood, stress levels, diet and exercise to see if there’s a pattern to your pain.
    • Try an elimination diet. Certain foods may be triggering inflammation in your body. Read about some recommendations here from our nutrition team.
    • Balancing your hormones. High levels of estrogen is connected to endometriosis. Studies show when estrogen is dominant over progesterone, or progesterone is too low, it can set a woman up for pelvic pain. Yoga can ease menstrual pain, improve fertility, and aid in hormonal balance.
    • Seek out a pelvic physical therapist with expertise in women’s health and a massage therapist specializing in fertility. This can alleviate pain, symptoms, and aid in hormone balance.

    Do you have or think you have endometriosis and are trying to conceive? Do you want support to help guide you to the root cause of your pain and heal your body?  Join Diana for Yoga for Fertility with rolling enrollment on Wednesdays in Chicago (through April 10th) and the NEXT SERIES will start on Monday, March 25th at 7pm at Pulling Down the Moon or learn about our March fertility health coaching special with Diana at: 312-321-0004 today!

    Be well,

    Diana

  • 3 Reasons Pulling Down the Moon’s Prenatal Yoga Class Is Unique

    by Kellie Greene RYT RPYT
    You’re pregnant, and you’ve been doing your research. Maybe you read our blog on the benefits of prenatal yoga, or maybe your care provider suggested you try some classes. Maybe you’re already searching for a prenatal yoga class that fits.
    PDtM has a unique environment for prenatal yoga; here are three things that make Pulling Down the Moon classes different than the rest.
    1) Classes start with a check in
    Our prenatal classes always begin by giving participants the opportunity to share the highs and lows of their week with other parents who are experiencing a similar journey. Many of our clients have had memorable fertility journeys prior to pregnancy; taking the time to share and listen to one another helps everyone feel connected, stay present, and focus on the practice.
    2) Instructors understand the range of emotions you may feel
    The staff at Pulling Down the Moon are compassionate, empathetic and understanding. The yoga space is a safe environment to share the good, the bad, the ugly. Pregnancy after a loss or a difficult fertility journey is not always filled with positive emotions. Often fear, anxiety, grief, and other emotions sneak in. We understand that you can feel joy for this current pregnancy, fear that your heart will be broken, and confusion at the conflict between these emotions — all at once. We get it! Most of us have been there ourselves, and we hold space for your feelings here.
    3) Classes provide realistic and practical strategies to manage emotions
    Unlike some of the approaches to prenatal yoga, we intentionally talk about your non-preferred emotions and come up with realistic and practical strategies for coping with and managing them. We will address fears around the birth, talk about ways to involve partners, and create plans that may involve massage, acupuncture, and alternative strategies to help with physical and emotional aspects of your pregnancy.
    In addition to providing a holistic health environment to help you on your fertility and pregnancy journey, yoga classes at Pulling Down the Moon provide a community environment for women to support one another and experience the journey together. From the bottom of our hearts, we wish you the best of luck in your search and hope you find the prenatal supports that work best for you!
     We will also be offering a special Prenatal Workshop in Chicago for the New Year, learn more here. Questions?  Call us at: 312-321-0004.

  • How Yoga Saved My Life (and Sanity)

    Hi! I’m Alison, Al, or Ali and I have been practicing yoga for 13 years. I still can’t do a handstand without my friend (the wall), but that doesn’t matter because the things yoga have done for me are immeasurable. Over the years, my love for yoga, and its many forms, have grown and changed, went silent, went over the top, and made me broke (thanks Lululemon), ALL THE THINGS…..

    I’ve used my yoga practice to maintain fitness or weight, sometimes to ease my mind, for naps in savasana, and at times for a home when my home was less than an ideal place for me. I’ve talked until I’ve been blue in the face to my friends and family about why they should do yoga too. I would say things to them like: “the music is so calming”, “you will build confidence”, “you will meet new people”, but with all this blabber if you are anything like me, you might find that yoga distinctly changes or even saves your life (if I’m being dramatic, as I tend to be :). Let me be clear: yoga can help you through any major life change, good or bad, and gives you the strength and self love that you need. Let me count the ways yoga can help:

    Confidence. Built from our work on the core. Discover that public speaking or meeting new people isn’t that scary.

    Courage. Try something new off or on the mat or maybe the strength to cope with a chronic illness, anxiety, or depression.

    Comfy Clothes. No more jeans because OUCH! How cute are yoga pants with a sweater and boots?

    More healthy choices. To relax, breathing techniques and/or mantras work better than booze or stressing eating. I still like to indulge in a glass of wine every once in a while, but I no longer drink to relieve anxiety.

    Trust. In the universe and your individual journey. A consistent yoga practice can help you let go of anger about the past and fears about the unknown future

    Friends, confidants, business connections. Yoga has introduced me to an entirely new network of friends and yoga is always more fun with a buddy. I have gotten jobs, had a lot of fun, and traveled the world with people I’ve met through yoga. Who would have known?!

    I could go on and on, but I’ll let you experience it for yourself and hopefully you will want to make your own list. Come check out a class with the yoga crew at Pulling Down the Moon (Cassie, Christina, Kellie, Diana, or Me).  Special Holiday Support Editions of Yoga for Fertility available for a limited time (Join me with Rolling Enrollment through January 7th on Mondays at 5:30pm in Chicago, start on Wednesday, November 28th at 5:45pm with a NEW series with Diana in Chicago, or join Christina starting December 2nd at 2pm in Highland Park!)

    We all have our individual styles of this ancient practice and we will help you keep your calm during whatever journey you may be on. Please join us for special Yoga for Fertility holiday support series, Prenatal Yoga After Infertility, and/or private yoga sessions. Register here. Questions? Call us today at: 312-321-0004! Save 20% off Yoga for Fertility this season as our gift to you with the promo code: GIFT20 today!

    Alison Lautz, LCSW, RYT

  • How PDtM’s Online YFF Works

    By Beth Heller MS RYT, co-founder of Pulling Down the Moon and Online YFF instructor

    Much more than a typical yoga class, this six-week Yoga for Fertility program, created by Pulling Down the Moon, helps students develop skills to manage the stress and anxiety of fertility treatment, as well as learn a yoga posture practice that promotes blood flow, supports hormonal balance through stress reduction and calms and relaxes the nervous system.  Two separate clinical studies have shown this study to reduce fertility patients’ anxiety by more than 20% over the course of six weeks, for both online and in-person groups!   We are also following our study groups to see whether yoga has impact on conception rates.

    Unlike heated, vigorous vinyasa and power yoga classes, Yoga for Fertility is safe during medicated fertility treatment.  Click here to register for class starting 9/23!

    Online Class Format

    Our online class uses a webinar format to replicate the group interaction and discussion portion of the class and uses Pulling Down the Moon’s Fully Fertile Yoga Companion videos to direct your individual home practice.  In addition, participants are provided with links to different practices, including our Moon Salutes, Hip and Heart Opening, Hormonal Regulation/Digestion Practice and Mood Elevating Practice.  The goal is practice 3-4 times per week on their own.

    While you may initially shy away from the discussion part of the class, it may be this point of connection (which in yoga we call sangha) that creates the greatest shift in our body and mind.  Research suggests that women have an additional defense against stressors, called the “tend and befriend” response.  What this means is that in addition to the fight, flight or response to stress, women who seek out female companionship during times of stress may activate another defense against stress that helps to physically induce relaxation.

    Why Yoga for Fertility?  

    *Yoga balances the nervous system. Unlike intense, high impact cardiovascular exercise, which places considerable strain on the body, yoga uses deep breathing, mindful movement and unique stretches to stimulate the body’s relaxation response.

    *Yoga massages and stimulates our internal organs, promoting blood flow and oxygenation. Unlike exercises like weight lifting, cycling and running, which direct blood into the large skeletal muscles and are largely two-dimensional, yoga uses subtle multi-dimensional movements like twists and folds, inversions and backbends. This gentle action stretches and massages internal tissues and organs, promoting not only blood flow but the movement of lymph.

    *Yoga trains your “letting go muscles.” Women in the thick of their fertility need tools to manage stress and anxiety in the here and now. Learning to hold a challenging standing pose or sensation-filled stretch, while staying calm and breathing deeply, is rehearsal for staying calm in stressful life situations.

    *Yoga for Fertility classes create “sangha,” the yoga word for a like-minded and supportive community. Everyone on the fertility journey needs a positive environment and a place they can go to feel safe and understood. Struggling to conceive can turn a woman’s social network upside down. With girlfriends on the mommy-track, family get-togethers feeling like minefields, and ordinary interactions can become excruciatingly painful, our Yoga for Fertility class creates a safe haven – and most women don’t realize how much they needed one until they join a group!

    Try Online YFF and another service to save in September with the You Pick Two promotion!  Call us if you have any questions about this class, promotion, or scheduling at: 312-321-0004 today!

     

  • Moon Mantras

    by Kellie Greene RYT, RPYT

    The fertility and pregnancy journey can often be riddled with anxiety, fear, and doubt. Our yoga instructor Kellie Greene draws on more than ten years of experience to give you a brief overview on why adding mantras to your coping toolbox can be beneficial at any point on your journey with Pulling Down the Moon.

    What is a mantra? 

    Mantras are something we discuss in both the Yoga for Fertility and Prenatal classes. They can be useful in yoga postures that are held for a longer period of time, or doctors appointments, waiting for test results, and daily encouragement. It can be helpful to disrupt the stress hormone cycle, and boost the beneficial hormone oxytocin. It also gives parents something they can control.  A mantra can be a simple phrase, a word, a prayer, or an intention. It is typically repeated several times in a row during a challenging experience, or several times throughout the day.

    Why choose to use mantras?

    The fertility and childbearing experience is one of great stress. That may present as anxiety, difficulty making decisions, depression, fear, or passing physical symptoms. A mantra is a tool meant to bring some level of calm. It can be helpful to remind yourself of a feeling you wish to evoke to replace the stress response. Or, it can be helpful to remind yourself that this part of your journey is temporary. Regardless of why your have chosen to try a mantra it can give you something you can control, or allow you to shift your focus intentionally on to something positive.

    Common fertility mantras- 

    • This is temporary  One day at a time
    • I will be a parent It will happen for me
    • I am healthy, I am whole  I can do this
    • I am not alone  I will stay patient and trust
    • Common Prenatal mantras –
    • My baby is healthy and happy in this moment.
    • The information I have tells me baby is fine
    • My body is doing exactly what it needs to be doing in this moment
    • My baby is safe
    • I trust my body
    • Today I am pregnant

    The fertility and pregnancy can be lonely, and filled with many emotions. It’s ok to be your own loudest cheerleader. Each day can be a new mantra. You can use it once or a 100 times.

    If you would like help choosing a mantra that is right for your situation talk to one of our yoga instructors before or after class. Check our schedule for a time and location that is right for you.

    *Join Kellie for Yoga for Fertility on Saturdays at 9am and Prenatal Yoga After Infertility on Saturdays at 11am in Sept and October!

  • ‘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.

  • Finding Your Ground on Mother’s Day

    By Cassie Harrison

    Depending on where you are in motherhood journey, Mothers Day can raise a dichotomy of emotions. Those of us who find ourselves lost in thought on this day or for any of us who want to spend less time in our heads, finding a yoga practice that focuses on grounding your root chakra, muladhara, will take you out of your head and guide you to reconnect with the earth and find peace from within. When this chakra or energy center is open and flowing freely we feel connected to something greater than ourselves, more secure and well… grounded.

    Now that spring finally feels like spring (thank you, Chicago weather!) you can take your practice outside and get down and grounded with the earth. Little else will ground you as fast as standing barefoot on the ground; no mat, no shoes, and a fresh pedicure. Do not despair if this is not an option, a quiet location inside will do just fine, but consider removing your mat, aka barrier between you and the earth. This practice need not be difficult, look for asanas that keep your feet or bum (it is right next to your root chakra after all!) secure on the ground.

    Try the following – Sukasana (easy pose). Upavistha Konasana (wide angle seated forward bend). Tadasana (mountain). Virabradasana (warrior) I and II. Prasarita Padottanasana (wide angle forward bend). During your practice focus on the points that are contact with the ground, this will help you feel a deeper connection to it. Now breathe… Obvious right? Not really, our attachments to our devices or need to be in control tends to leave our minds tight from took much thinking. Finding your breath is the quickest way to send the all clear signal to the brain and the body will quickly follow suit. Try not to fly though your yoga practice and instead slow down and be mindful of each posture, holding each for several breaths; focusing on being calm and steady, soon you will begin to take on those qualities. Making this practice a daily practice will have long lasting effects.

    I hope your feet land on the ground this Mother’s Day. Let us take care of you this holiday with special events just for you including a FREE yoga class in Chicago or virtual wine sip webinar. New yoga classes are also available!

    Namaste.

  • What is Yoga for Fertility all about?

    Did you ever wonder what Yoga for Fertility is all about?

    Learn about Brittany’s firsthand experience at: “Bottles & Banter” today!

    Here feature “Does Yoga for Fertility Really Improve Fertility?” is available now.