19 July 2016

Yoga and fertility

1 in 7 couples in the UK are affected by fertility issues. There are many factors to consider in both men and women.  These include: endometriosis, tube blockages, Fibroids, lack of ovulation, poor quality sperm,... to name but a few.  However, 25 % of couples tested for fertility problems will be classified as being “unexplained”. This doesn't mean that you cannot get pregnant,  but  that there is no underlying medical reason for it not happening. This in itself can be very stressful and is why many fertility experts will recommend a mind body approach to fertility.
What is infertility?
According to the NHS guildlines “infertility is when a couple cannot get pregnant (conceive), despite having regular unprotected sex” with one in seven couples having difficulty conceiving this is 3.5 million people in the UK.
About 84% of couples will conceive naturally within one year if they have regular unprotected sex ( every two to three days) “ See NHS website for full statistics.
 It is best to get a check up with a GP to rule out any underlying medical conditions that might be preventing a pregnancy and then consider the path and options open to you.
Some things to consider are:
·         Age
  • Weight (BMI)
  • Lifestyle (drinking, smoking, nutrition)
  • Stress

If you are looking to make changes and choose the natural pregnancy route, some of these factors should be considered. Couples who are taking the medical intervention path will also be advised to look at these factors as well.
There are not many research papers on the effect yoga can have on fertility.  Nonetheless,  there has been a lot of research on the effects of yoga/meditation on stress. For some women, chronic stress can affect ovulation by altering signals to the brain. Overly anxious women may ovulate less regularly-The body can go into “fight or flight” mode and may use the energy necessary to conceive ineffectively-Stress has also been shown to lower sperm count in men. Yoga has been clinically shown to reduce levels of the stress hormone cortisol. 

A 2003 study published in the journal Fertility and sterility found that yoga and meditation are helpful adjuncts to fertility treatments. “When women learn to attain physical relaxation she feels better about her body and begins to treat it with more respect-resulting in heathier lifestyle choices” (NB this was not a scientific study but a study by a yoga teacher but deemed worthy of adding to the study list).

Many fertility experts now recommend yoga to their patients who are having difficulty trying to conceive. One leading expert, Zita West, says: ”Any exercise that involves mindfulness, breathing techniques and meditative visualisation has many physical, emotional and mental benefits. Yoga is a calming antidote to any woman consumed by an overwhelming desire for a baby. The resulting stress of which becomes an impediment to conception itself”.
Gentle yoga classes taught  by compassionate teachers who may have chosen to specialise in this area are really beneificial.  Classes that have an emphasis on breath, relaxation, positive mantras and visualization are what can help women who are struggling to accept the situation they are in. Poses/asana that encourage blood flow to the hips, abdomen and heart area should be included in these classes. Teachers who have studied fertility yoga specifically will be able to offer slightly different sequences for different times of the month. They can also include women who are in the two week implantation phase of IVF (a very stressful time indeed for women). Whether you have specific training or not, I think it is worth considering is there enough Yin in a class to balance a yang practice/lifestyle that goes with fertility issues.

Mr Kamal Ojha MD MRCOG of Concept Fertility encourages his patients to our fertility classes – he feels the benefits of alleviating stress and encouraging poses that increase blood flow to the uterus can really help the success rate of Fertility treatment he offers.

Of course some women who have a strong yoga practice already may have to look at letting go of some poses that they love, or consider changing their practice to incorporate some of the aspects already mentioned.
 One of only a handful of certified ashtanga yoga teachers Phillipa Asher wrote an incredibility honest and moving account of her journey and experience with infertility in the wonderful book YOGA  SADHANA for mothers by Shamila Desai & Anna Wise -detailing how the length and intensity of her practice caused her to stop menstruating and reduced the hormones necessary for conception. She describes how she had to find another way “creating a welcoming environment for a pregnancy, rather than pushing her body to its physical limit.” - “giving herself permission to be a bit more relaxed with asana practice”
 Philippa also described being honest with her teacher about this-if you are struggling to get pregnant your yoga teacher may be able to advise and encourage you to practice in a different way-I have heard my own teacher Nancy Gilgoff advise students who are trying to conceive, to practice as though they are pregnant- essentially in a softer way.
I believe women should be encouraged to honour their cycles and their bodies, and it is often in the surrender and letting go that that the “ Shakti” can be found.

Yoga Mama host fertility yoga courses for both students and teachers

Futher recommended reading and websites ;
Fertility yoga a natural approach to conception By  Kerstin Leppert
Yoga and Fertility a journey to health and healing By Jill Mahrlig. Lynn Jensen.
Yoni Shakti By Uma Dinsmore Tuli
www. NHS.uk   www.conceptfertility.co.uk

04 July 2016

How yoga can help with a smoother birthing experience

How yoga can help with a smoother birthing experience.

Babies that are well positioned in a woman's pelvis at the end of her pregnancy can have a major influence on her birthing experience and the way her baby is born. A lot of women will work up to 36 weeks in pregnancy, often seated at a desk leaning back in the chair. This seated position can cause the heaviest part of the baby ( the back of the body) to fall towards the woman's spine in the Occipital posterior position (OP) or back to back as it is sometimes called.

Occipital Anterior position (OA)

Babies in the Occipital Anterior (optimal fetal position) have an easier passage through the pelvis. Women delivering in the Occipital Anterior position tend to have shorter and more comfortable labours, with rapid cervix dilation and efficient contractions. There is less likelihood of medical intervention or complications during the birthing process.

Occipital Posterior position (OP)

Babies that are in the Occipital Posterior (fetal back towards the mother's spine) have a much more difficult journey to make. Women delivering babies in an OP position tend to have 'back labour', longer deliveries and will sometimes need medical intervention to assist them.   

How can yoga help encourage a baby to rotate into optimal position?

Using yoga poses that are forward-leaning or that are on all fours, especially during the last six weeks of pregnancy (last two-three weeks with second and subsequent pregnancies) can help create space for a baby to move into an OA position. Yoga poses such as Cat position, hip rotations and pelvic floor rocking can all assist with this optimal fetal positioning and help assist babies on their journey into the world.