By Alece Demaray RYT
I consider myself an optimist and a person who is capable of staying grounded through the whirlwind of life. This is generally speaking, because being positive is a practice and life is always willing to test you.
When I started to see a specialist on my fertility journey, I became quickly overwhelmed at the amount of appointments I had to fit into my already full schedule. Thankfully most of the appointments could be completed early in the morning prior to work, but the early wake ups, finding parking and long days started to wear on me. In addition, I was feeling stressed at trying to plan ahead of what cycle days I would have to go in, so I could plot my schedule/travel around my new commitment. I became agitated and overwhelmed. NOT what you want when trying to conceive.
Once I got in the routine of the appointments and how they fit in my life, I started to appreciate them more. For one, I am so lucky to live in a place where this top-notch care and specialty exists. I also began to feel very grounded around my early morning appointments because of what I was doing after them. After each appointment I would carve out some time go to get some breakfast prior to moving into the rest of the day. While nourishing, I would reflect on the good, what I was grateful for… the level of care I was able to access, my supportive partner, my flexible work schedule, the warm food in front of me. I would write around 5 things and often that act of writing 5 things stimulated more words to flow. I found that my ritual would leave me feeling calmer and connected to myself. It prepared me to take on the day ahead with a renewed sense of vigor.
It can be difficult to find the good when you are feeling down, but I assure you- it is always there. There is always something to express gratitude for, even if only the shoes on your feet or a snuggle with your pup. Finding gratitude has a myriad of benefits including improved sleep and fostering a greater sense of contentment. A study carried out by Emmons & McCullough in 2003, also confirmed that people who practiced gratitude daily exercised more regularly, reported fewer physical aches and pains, felt more connected to others and were more optimistic, thus improving their ability to make progress towards their goals.
Gratitude has a way of slowing you down and filtering your view of life, allowing you to see the rosy hues. They are there, BUT it takes some reprogramming of the brain to recognize them BEFORE you see the dark tones. Believe it or not, we are programmed to find the threat in things first. This stems from way back, when humans were being chased by lions and tiger and bears (oh my) and had to defend themselves to survive! Thankfully we do not need to operate that way, but our mind is still programmed to scan our environment for what is wrong, what is threatening us. As a result, we can see “threats” in people that we don’t like, jobs that over-stress us and get caught up in drama, losing sight of the bigger picture.
There is good news. We can take conscious action to retrain the way our mind works. We can flip our attention to see the good. To notice the sun before the feeling the humidity, to savor the doughnut before counting the calories, to admire your accomplishments before obsessing over what is left to do.
So how can you make the shift? It is easier than you think, but it takes a daily commitment that you are more than capable of doing. Get a notebook and spend 5 minutes every day to jot down 3-5 things that you are grateful for. That is it! Commit to your gratitude journal for 30 days and then check in. Do you enjoy it? Have you noticed any shifts in your mood, relationships and life? Good things, abundance and high vibes attract more good things, more abundance and higher vibes. It’s time to put on your rose-colored glasses, so you can see and experience the beauty around you, your life. So, start now. What are you grateful for today?
If this conversation lights you or if this conversation agitates you, let’s talk about it! I will be at Pulling Down the Moon for two FREE events this summer and will kick off a Yoga For Fertility series in August. Dates are included below. I hope to meet you soon… and in the meantime, stay grateful, bask in the sun and taste the sweetness of the season. Soak up the goodness that life serves daily.
- Go Prana Go: 8/24 @ 10am, FREE –> Space is limited. Register here to save your spot!
- Yoga For Fertility Series: Join the current series on Sundays at 11:30am with rolling enrollment through September 22nd and then the next series starts on Tuesday, September 24th at 7pm –> Register via MBO here.
Questions? Let us help at: 312-321-0004!
The anticipation, anxiety, the loss of control and not knowing what to expect can be especially difficult during the “two-week wait.” The two-week wait – between ovulation and when your next cycle is due to start – can feel as if you are in limbo as there is no way to tell if you’re pregnant.
You may find yourself watching for signs and symptoms of pregnancy. Each twinge in your belly, tenderness in your breasts and feeling of fatigue, asking yourself, “Does this mean I’m pregnant? Or am I getting my period?”
The questions, the “what if’s,” the TIME all feels endless and one seems to build upon the other until what you’re left with is a gigantic ball of anxiety and feeling a loss of control.
What if instead of “getting through” the two-week wait, we were intentional and mindful of nurturing ourselves by creating a plan? This holistic guide to self-care will provide you with a plan for nurturing yourself in four areas: physical, social, emotional and spiritual.
Sleep is not only necessary and restorative for our bodies, it also allows us to cope with our feelings of anxiety and overwhelm in a more manageable way. If you find yourself having difficulty falling asleep, here are a few helpful tips:
- Keep a journal or notepad next to your bed and write down the thoughts, worries or items on your ‘to-do’ list. Say to yourself, “This will be here for me if/when I need it.” Sometimes the act of writing something down allows for a cathartic release of whatever we’re feeling preoccupied with.
- Listen to a guided meditation app before bed to relax into sleep and take your mind off of the two-week wait. Bonus: the more you practice, the more this cues your body and mind that it’s time to sleep.
Gentle exercise such as planning a walk to a scenic place, a lake or forest preserve. Getting outside can have a calming, centering effect while you are present in nature. Try Yoga for Fertility poses on your own or building community through practice with others. Schedule an Unwind the Mind Massage, “This session was created to be a safe oasis from post-ovulation stress, boosting immune and endocrine function, while supporting a potential pregnancy.” (Pulling Down the Moon, Fertility Enhancing Massage (FEM)
- Plan a social outing with your partner or friends. Socializing provides an outlet for connection as well as a distraction from the thoughts and feelings you maybe preoccupied with. And, it’s fun! What activities do you enjoy doing? Want to try something new? Try being intentional about planning enjoyable activities, especially during the two-week wait.
- Create a list of friends, family members or supports you can reach out to check in with during the two-week wait. Is there a fellow member of your support group, a friend or family member who has an understanding of what you’re going through? Who acts as a sounding board, offers encouragement or provides a fun distraction? Write these supports down so that when you’re feeling especially alone or overwhelmed during your journey you have a few go-to people you feel safe reaching out to.
- Mantras can have a powerful and empowering impact. Choose a word or short phrase you would like to be the focus during your two-week wait. How would you like to feel and respond to yourself and others? Write the mantra on a post-it note or schedule it as a daily event on your phone to be reminded of your intention.
Nurture ~ Empower ~ Peace ~ Joy ~ Warrior
- Practicing meditation & mindfulness “Mindfulness is the energy of being aware and awake to the present moment… Being present is the most powerful place to be.” Thich Nhat Hanh. Bringing your attention back to the present moment can help decrease feelings of anxiety and increase self-awareness. New to meditation? Try a guided meditation app. There are guided meditations specific to fertility, sleep, anxiety and grief that you may find especially helpful in starting or ending your day.
In summary, while creating a plan doesn’t take away the uncertainty, it may allow you to feel a sense of control with how you choose to meet this part of your fertility journey. Creating a plan for the two-week can be a nurturing way to care for yourself during a time when your thoughts and feelings may be overwhelming. Take this time to connect with yourself, your partner and those you enjoy spending time with who play a supportive role in your journey.
- Yoga for Fertility – https://www.pullingdownthemoon.com/services/yoga-classes/
- Fertility Enhancing Massage (FEM) – https://www.pullingdownthemoon.com/services/therapeutic-massage/
- Meditation Apps:
- Calm – https://apps.apple.com/us/app/calm-com/id571800810?ls=1
- Insight Timer – https://apps.apple.com/us/app/zen-timer-meditation-timer/id337472899
- Meditation Studio: Fertility Collection – https://www.meditationstudioapp.com/fertility
- Fertility Mantras & Positive Affirmations – https://fertility-news.rmact.com/path-to-fertility-blog/infertility-mantras-fertility-mantras-your-choice
Emily Heilman is the founder of Flourish Counseling & Wellness. As a Licensed Clinical Social Worker (LCSW) and Certified Perinatal Mental Health specialist (PMH-C), she specializes in perinatal mental health and wellness, supporting women and their families navigate their fertility journey, the pregnancy and postpartum period, and throughout motherhood. Her experience in the field of women’s and perinatal mental health spans the past 13 years where she has worked in community mental health, hospital settings and private practice. Emily offices are located in the Chicago Loop & Oak Park. To learn more, visit: https://flourishcounselingltd.com/
by Cassie Harrison RYT
When I think of July, I think of baseball. I imagine it has to do with hoping a few of my favorite players make it to the All Star Team and that my team will be over .500 by then. So it’s no surprise to me that a Baseball analogy found its way into my teachings during my online Yoga for Fertility class. I used it to demonstrate the power of being present. So grab the peanuts and join me in an at bat experience of past, future and present through a batters mind.
A batter’s at bat, they adjust their grip and the pitcher gets ready to throw the first pitch. The batter’s lost in thought, thinking about the last time they faced this pitcher, remembering how bad it went, would it happen again? A feeling of dread overcomes them, the batter begins to feel helpless, powerless, and decides they can’t can’t get a hit when, Whoosh! A fast ball whizzes past them. The batter didn’t even see it coming.
A second batters at bat, takes a few practice swings, steps up to the plate, and eyes up the pitcher. The pitcher throws the first pitch, a curve ball, the batter swings and misses. The batter regroups, steps back up to the plate, starts to think about what the pitcher will throw. Will it be another another curve ball? Maybe a fast-ball? What should I be ready for? Adjusting their stance, fidgeting with their hat, glove, trying to anticipate what’s coming, and trying to be ready for it all.They worry about what’s coming next, the pitchers throws, the batter still trying to decide what’s coming when another curve ball bends past them. Strike!
A third batters at bat, they take a few practice swings, feels the weight of the bat in their hands. They adjust their helmet and gloves until they feel snug and right. They walk towards the field, listening to the roar of the crowd. Excitement begins to fill them as they get closer to the plate. Stopping just short, they take a few more swings, knock the dirt off their cleats, and take their stance. They look at the pitcher and can see them spinning in ball in their hand. They hear the catchers breath next to them, and in their peripheral they see the infield moving closer. They feel the energy changing. They wait, watch, eyes sharp, mind quiet. They squeeze the bat, kick the dirt, and listen for what the pitcher is about to throw. The pitcher gets the call, whoosh…crack, the ball flies deep to center…
Which batter are you in your fertility journey? Are you like the batter lost in thought reviewing the past? The past are our memories, it happened, it might feel like you are reliving it, but it’s done. Like the batter, if are you lost in what happened and unable to move forward, the world will continue and you will miss it. Maybe you identified with the batter worrying about the future? You are so busy trying to figure it all out and anticipate everything that instead you’re missing what is happening now, unable to react to your current circumstances. Are you afraid to step out of your thinking mind, fearful that what you’re working towards won’t happen if you’re not constantly thinking about it? This could result in living in fear. Fear of making a mistake, not doing everything, not staying on top of current procedures, etc… you name it! The future is yet to come, not set in stone. The only thing real is what’s happening at this very moment. Are you missing it, because you are numb with thought? The more your mind is here, present, the more you will be free from thoughts that don’t serve you and cause the constant chatter, mind stuff (in yoga we call it citta). Sometimes those thoughts are painful and we escape them by planning ahead or reviewing the past. I’m asking you to be present with them. By facing them makes this present moment not only real, but may give you an opportunity to heal. If your thoughts are mostly those in past or future, your mind has sabotaged your time and taken you away from the present. We aim to be the third batter, in tune with what’s around you, finding your center. The power of presence calms and quiets the mind, taking away our state of worry or panic. We surrender to the present moment and tune in to our true selves. In the present we are not being driven by the emotions behind the thoughts. We’re here and now, the mind is quiet. We are present with what is around us. Not reacting to the emotion, the fear behind the thoughts. Do and plan the schedule of what you need to stay on track on with your fertility journey this summer, but then step away from the clock and be present. Swing into now and hit your center. Don’t let the fear of striking out, stop you from playing the game!
See how Yoga for Fertility can shift your summer at our FREE workshop on Monday, July 15th at 7pm. There will be a special REI Q&A at the start of the workshop! Then join our next Yoga for Fertility Series in Highland Park starting on Monday, July 22nd!
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!
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.
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!
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!
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
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!
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!
By Meredith Nathan Director of Massage, LMT
The psoas muscle, the largest muscle in the group of muscles that make up the hip flexor, is arguably the most important muscle in your body. Without this vital muscle you’d never be able to get up off the floor! Reaching from the 12th thoracic vertebrae to the 5th lumbar vertebrae, traveling down the pelvis to the femur, it is the primary connector between your torso and your legs The only muscle in your body that connected your legs to your spine, It affects your posture and stabilizes your vertebrae.
A weak or tight psoas is known as a hidden cause of low back pain. But low back pain isn’t the only mysterious symptom associated with an imbalanced psoas. Another frequent symptom is stress, which both causes the psoas to contract and can also be caused by a contracted psoas. Anatomically linked to your breath, it connects to the diaphragm through connective tissue and diaphragmatic ligaments. Stress not only signals the psoas to contract which creates tension in the diaphragm, it also signals shallow, pant-like breathing which doesn’t engage the diaphragm. Both of these factors signal an ancient fight or flight response in the body, activating stress hormones like cortisol and adrenaline.
Your psoas muscles also create a muscular shelf that your kidneys and adrenals rest on. As you breathe deeply your diaphragm moves and your psoas muscles gently massage these organs, stimulating blood circulation. But when deep breathing doesn’t occur or the psoas muscles become imbalanced, the adrenals and kidneys don’t receive the stimulation they need, and the feeling of exhaustion can become a way of life. In fact, according to Liz Koch, author of The Psoas Book, “The psoas is so intimately involved in such basic physical and emotional reactions, that a chronically tightened psoas continually signals your body that you’re in danger, eventually exhausting the adrenal glands and depleting the immune system.”
The kidneys and adrenals aren’t the only organ affected: as the psoas travels through the pelvis it supports your organs and works like a hydraulic pump pushing lymph and blood into and out of your cells. When psoas becomes tight or imbalanced, overall abdominal stagnation can occur. And if all that weren’t enough, a tight psoas can directly impact a woman’s reproductive system. The nerves of the reproductive organs embed throughout iliopsoas, and a tight psoas may pin down the uterus, creating painful menstrual cramps. The ovaries, which can double in size during ovulation, also sit close to the psoas, especially if the uterus is retrograde. A tight psoas can cause pain in the ovaries, restrict blood flow, and impinge reproductive nerves.
So how can you tell if you have a tight, weak, or overstrained psoas?
Here are some symptoms of an imbalanced psoas:
- pain in the low back/hips
- leg length discrepancy
- postural problems (especially a low back that has a more extreme ‘C’ curve, or one that has almost no curve
- severe menstrual cramps
- chronic chest breathing
- chronic fatigue
If you’ve identified that your psoas might be tight or over-strained, there are things you can do to help support it.
- try a runner’s stretch or warrior pose; hold all stretches for at least 30 seconds so the body will ‘remember’ the new length
- put a small cushion or support behind your low back while seated (for instance, while you’re driving your car or sitting at your desk
- try Open the Breath™, the second blood builder session in The Fertility Enhancing Massage Protocol™; this massage works specifically with releasing the iliopsoas and balancing the viscera through breath work and massage
So give your psoas a little love. You’ll have a happy hip flexor, and your whole body will thank you!
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.
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