Anusara Program for Enhancing a Woman's Fertility

Yoga Program for Increasing a Woman's Fertility
created by John Friend

The key to create a healthy energetic environment in a woman's body in order to enhance fertility is opening the pelvic floor and increasing pranic pulsation down through the pelvis and legs.

The breath should be able to pulsate freely in the pelvic area and legs. A natural pulsation for the pelvic floor is reflected by an expansion of the lower pelvic area on inhalation and a soft contraction or exhalation. When this natural pulsation occurs, sensitivity to the pelvic floor increases and prana easily streams down into the pelvis and legs.


Basic Exercises:

Come onto all fours--hands and knees separated slightly wider, the width of the outer hips. Bend forward from the hips and place and turn your head, placing your cheek on the floor. Comfortably position your arms slightly out in front of you, allow your belly and chest to deeply relax so the back gently arches. Relax your buttocks and pelvic floor. With each deep, slow inhalation allow the pelvic floor to expand. Feel the anus and genitals dilate with the inhalation. Relax deeply the entire pelvic area with each exhalation. Breathe deeply in this manner for 3-5 minutes.

Come back onto your hands and knees. Continue the same breathing pattern as in #1 as you focus on the movement of your pelvis. With each inhalation, arch the lower back, and lift and separate your sitting bones. With each exhalation, tuck your tailbone and round your lower back. To make bigger movements with your body, you can loop up and draw your chest forward when inhaling, and look down and puff your upper back when exhaling. Breathe slowly and deeply for a couple of minutes as you focus on increasing movement and sensitivity in your pelvic area.

Adjust your hands and feet on all fours so you have the right stance for Downward-facing Dog pose. Inhale and lift the knees up off the floor as you move into Downward-facing Dog. In Dog pose, keep the knees slightly bent with the feet parallel. Inner Spiral the legs and open the pelvic floor with each inhalation. Keep the knees as wide apart as the ankles. The sitting bones should lift and separate with each inhalation. Simply relax the pelvic area with each exhalation. Breathe deep and slow, and perform this pose for a couple of minutes.

Perform Uttanasana--Standing forward bend with the feet parallel and separated hip-width apart. Bend the knees slightly and touch the floor with your fingertips. Inner Spiral the legs and open the pelvic floor with each inhalation. Keep the knees as wide apart as the ankles. The sitting bones should lift and separate with each inhalation. Simply relax the pelvic area with each exhalation. Breathe deep and slow, and perform this pose for a couple of minutes.

Lie on your back with your knees bent, feet on the floor separated a little wider than your hips. Do not have your feet too close to your hips. With each inhalation arch your lower back and move your sitting bones and tailbone down toward the floor. Keep the weight on all four corners of the feet as you keep the knees as wide apart as the ankles. With each inhalation open the pelvic floor wide, and keep the throat open by slightly lifting your chin. With each exhalation tuck the buttocks under and bring the lower back to the floor. With the exhalation let the back of the head extend away from the tailbone. Repeat this movement of the pelvis and head for 3-4 minutes with deep, slow breathing.