Typologies of yoga and fertility
The Yoga practice is very beneficial to accompany the body in the search for pregnancy, in addition to achieving better-known benefits such as good physical fitness, relaxation or toning.
In addition to the benefits that the practice of yoga provides in fertility processes, it is important know the different types of yoga and how they affect and they help each of them in a fertility process.
Iyengar yoga and Ashtanga yoga
They have a similar origin, since the teachers who developed these styles (BKS Iyengar and the late Pattabhi Jois) were disciples of Tirumalai Krishnamacharya, so many of the asanas or yoga postures are the same.
Difference in approach between Iyengar yoga and Ashtanga yoga
Iyengar yoga It is ideal for learning the subtleties of correct alignment. It is very precise and offers a feeling of control and security. It is the technical and philosophical basis of yoga and teachers like to intersperse messages, phrases or ideas on which to reflect during the week. It is supported by the use of accessories that help to carry out the practice correctly: belts, blocks and pillow-shaped reinforcements.
Ashtanga yoga, on the other hand, is a more vigorous style of yoga. It offers a series of postures that must be maintained for about five breaths, between which a sequence of postures called “Salutation to the Sun”. It is a dynamic and physically demanding yoga. Practitioners seek to coordinate the rhythm of breathing and the execution of postures.
Mysore style
The Mysore style is one of the most traditional types of Ashtanga yoga. Attempts are made to teach this practice individually, even in a group setting.
Practitioners show up at any time within a three-hour time slot, to do their own practice as taught by their teacher.
You work independently, each one at your own pace and with your own breathing.
Vinyasa Flow
In this style of yoga, highly influenced by Ashtanga Yoga, the postures are linked to each other without stopping, except for some transitional postures that are repeated as an intermission.
It means a good workout and a great yoga experience, although It is not the recommended style for beginners.. If you are new to yoga, it is more interesting to take some classes in a slower, more technical style of yoga, to familiarize yourself with the postures and avoid assimilating mistakes that will be more difficult to change in the future.
Jivamukti yoga
It means "liberation while living." It is a Vinyasa-style practice with themed classes, often including chanting, music, and readings of the Yoga Sutra scriptures.
Jivamukti teachers encourage students to apply yoga philosophy in their daily lives.
bikram yoga
Bikram yoga is the Favorite of everyone who loves to sweat. It was created by the Indian Bikram Choudhury in the early 1970s. He designed a sequence of 26 yoga postures to stretch and strengthen the muscles, as well as to compress and "flush" the body's organs.
The poses are performed in a heated room to facilitate the release of toxins. Every Bikram class you go to, anywhere in the world, will follow the same sequence of 26 poses.
Kundalini yoga
Kundalini yoga was designed to awaken the vital energy that runs through the spine. Kundalini yoga classes include, in addition to yoga postures, spaces for meditation, breathing techniques (breathing through alternate nostrils) and chants.
Their teachers usually dress in white and wear a turban on their heads.
Hatha Yoga
Hatha yoga actually just means “physical practice of yoga”, that is, it refers to the asanas.
Hatha yoga commonly refers to a class that is not as dynamic as Vinyasa and that ignores the various traditions of yoga to focus on postures that are common to all. It is often a gentle yoga class.
yin yoga
It comes from the Taoist tradition and focuses on passive, sitting postures that target the connective tissues of the hips, pelvis, and lower spine. The poses are held for between 1 and 10 minutes.
The objective is increase flexibility and encourage a feeling of release and relaxation. It is a wonderful way to learn the concepts basics of meditation and calm the mind. As such, it is ideal for athletes who need to release tension in overworked joints.
Restorative yoga
Restorative yoga is about healing the body and mind through simple poses often held for 20 minutes.
Recovers from Iyengar the use of all types of accessories –like yoga cushionsa, pillows and yoga straps– to make the practice more pleasant.
It is similar to yin yoga, but placing less emphasis on flexibility and more on relaxation.
But... regardless of the type of yoga that is practiced, it is also important to know which postures or asanas are that help and promote fertility.
Yoga postures to promote fertility
Restorative yoga postures combined with deep breathing are a good starting point to start, since in both cases you access a place of relaxation.
Here we offer you a simple 4-pose practice to get you started.
Head-to-Knee Forward Bend (Janu Sirsasana)
Sit on the pad with legs extended in front of oneself. If you have trouble maintaining the posture, sit on a blanket or a foam block.
Bend your right leg and place your heel on your perineum. Make sure your chest is directly in front of your right foot. Extend your spine and bend forward over your leg with your back straight.
Keep your arms straight, as far away from your body as you can. And finally, hold the pose while breathing deeply in this position for five breaths. You can use a yoga strap wrapped around the left foot to help you bend forward on your leg if you are less flexible.
The posture must be done with each leg.
Bridge Pose (Setu Bandha Sarvangasana)
Sit, face up, on the mat with your knees bent and your feet resting on the mattress. Place your hands on the mat on Both Sides.
Raise your hips and interlace your hands under your buttocks. You can place a foam pad on the coccyx bone to facilitate relaxation. Hold the posture and breathe deeply. To exit the posture, lift your hips off the block three times and on the fourth time, remove the block, letting your hips fall toward your feet to rest fully stretched. Repeat a few times.
Seated Forward Fold (Paschimottanasana)
Extend your legs along the mat. Stretch your arms above your head, toward the ceiling. Pay attention to extending your spine upward, as you begin a slow, contained movement to bend forward.
The movement originates in the hips and the back must always be kept straight, even if it is not lowered too much. Any intermediate point that involves activity is sufficient and effective for a person. Once at the limit of flexion, hold the posture for five deep breaths.
Legs leaning on the wall (Viparita Karani)
Place a cushion, folded blanket, or long pillow a few inches from the wall and parallel to it. Lie with your lower back on the cushion and place your legs against the wall. There should be no space between your legs and the wall.
Place your arms in a “T” shape on both sides and relax. Hold the posture and breathe deeply. Remain in this position for up to 5 minutes. This is a great pose to do at the end of practice or right before bed.
The elevated version is also very complete. It is recommended to link the elbows with a yoga belt so that they do not open excessively and can support the weight of the body well.
With this post you can now learn about all the types of yoga there are for fertility and thus know where to start and what the type of exercise will be like. Furthermore, with these 5 yoga postures for fertility you can now start practicing and enhancing your fertility and healthier and more balanced lifestyle from home. Enjoy it!
References:
- What to Expect Before You're Expecting, 2nd edition, Heidi Murkoff and Sharon Mazel.
- Light on Yoga: The Bible of Modern Yoga, BKS Iyengar, 1995.
