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Course Manual
Womb Yog
Well-Woman Yoga Thera Yoga for women’s health and vital
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Str Not useful 11 -14 June, 2
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World as Womb, Womb as World Why is women’s health health so important? important? And why do so many women do yoga? The answers to these two questions are connected. There is a powerful link between women and yoga now. The roots of yoga’s reverence for the feminine power of shakti, the feminine energy of the life force, are rooted in the philosophies of ancient India. The very words that are used to describe women’s bodies signify power, spiritual dignity and cosmic connections. In Sanskrit, the language of yoga, the term garbh term garbh grha, grha, which literally means the ‘womb house’ refers to the innermost space of any temple, the holy of holies, the inner sanctum. The word yoni word yoni , which means womb, vulva, and vagina, is understood to be the cosmic gateway through which the power of shakti enters the world, both in terms of giving birth, and in terms of the creative powers of manifestation, of the prana shakti working her way into our world through women. In the Rg Veda, Veda, the oldest of the Indian sacred texts, the goddess Aditi squats down to gives birth to all the gods through her yoni, and in each woman the cosmic gateway to immense creative power is embodied. It is through the health and well-being of women that we ensure the happiness of the
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Shame, guilt and disgust at the natural functioning of women’s menstrual cyc already created an ecological disaster because of the ‘discrete’ disposal of no biodegradable and toxic products from sanitary protection industry; synthetic hormones from hundreds of millions o contraceptive pill users worldwide hav already polluted our waters, and every on the planet women are exploited an underpaid. It is time to awaken to to the connection between our wombs and o world: to see that the way we care planet mirrors the way we treat our w and girls. The mirror works two ways rape and destruction of the natural re of our planet is an expression of the disrespect in which women and our b have been held.
Yet there is an enormous turning of th right now: millions of women practisin are awakening to a higher consciousne the importance of their own health, esteem and spiritual well-being as a po step towards planetary change. Things truly shifting. And women’s immense involvement and passion for yoga is a vital part of this change. We can enco support and assist women as they pra yoga by sharing those practices that be nurture and nourish the power of the force in women. We can teach yoga w respect and honour for women’s cycle
And with conscious awareness and for our own life cycles we can honour Sign to natural vote on this title and bring cycles of up the world profound healing planet. We a Notour useful Useful to healing the world, one womb at a time Together, in circles of power and love
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Overview This course is all about yoga for women’s health and vital energy. It shares techniques to feel, nurture and build the feminine energy of Shakti for the practical healing and benefit of women in all stages of life. It is geared for for yoga teachers and experienced practitioners who sense that yoga could be of more practical use to all women in managing health, vital energy and well-being. The course presents therapeutic and enlivening yoga practices to support all experiences of femininity throughout a woman’s life. Topics covered included menstruation, pre-menstrual tension, fertility, sub fertility, optimal fertility, assisted conception, feminine sexuality, breast health, and peri-menopausal mood swings, headaches and hot flushes. It addresses addresses health issues related to the pelvic floor, including postnatal recovery and prolapse, and other issues of concern to such as hysterectomy, surgery for prolapse, anaemia, osteoporosis, and eating disorders. Some
issues are presented as case studies an others are addressed as topics arise in discussion with the group.
All these issues are addressed within t context of a yoga therapeutic underst of feminine emotional life, lunar cycles the play of the elements in the female The course encourages you to think a for yourself, and aims to provide you w practical tools from yoga therapy and you to build programmes specially sui the needs of women seeking full vitalit well-being.
The course combines theory and prac offer you fresh perspectives, new understandings and a deep appreciatio the healing power of yoga as therapy t optimise health and delight in feminine energy. Practices taught include mantr asana, pranayama, mudra, bandha, dee relaxation including yoga nidra, medita and some simple self massage techniqu
Please note that most of this manual (with the exception of Ruth Gilmore’s session is work in progress, excerpted excerpted from YONI SHAKTI: A Woman’s Guide to Power and Freedom through Yoga and and Tantra, published by Yogawords November November 2013 2013 © Uma Dinsmore-Tuli 2013. See www.yonishakti.co and also at www.yogamatters.com
SPECIAL THANKS TO SIVANI MATA for the beautiful formatti transliterations, translations and illustrations for the mantras, and for the Lakshmi Stotrum all at the end of the manual.Sign up to vote on this title Useful JAI! Not useful All done with LOVE XXX JAGADAMBE MATAKI For heart melting MA BHAJANS and KIRTAN with Sivani Mata, please se www.naturalmysticbhajans.co.uk
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Contents
Endometriosis – a special mes ESSENTIALS
Introductory thoughts 2 Overview 3 Contents 4 Schedule 5 PRACTICES
Mudra: Greeting the womb with love 6 Heart womb river greeting 7 Honouring the elements 8 Pentads in Samkhya and yoga 9 Asana sequences : Honouring prana shakti 10 Standing full hands womb pilgrimage 11 Standing heart-womb river greeting 12 Other asanas from the practices 13 Pawnee Women’s Dance of Life 14 Menstrual/fertility Menstrual/fertility sequence 15 Base position for Chandra sequence 16 Golden cosmic womb 16 Five dimensions of being /pancha kosha 17 Menstrual Mala –yoga –yoga for menstrual cycle 18 Brief notes on yoga nidra 23
ANATOMY/PHYSIO
Anatomy & Physiology notes prep Ruth St C .G The pelvis and pelvic or Pelvic floor muscula Bre Menstrual c Hormonal control of menstrual c Menop Challenges to fema Dysmenorrh Menorrh Fibr Cervical Ca Endometrial Carcin Tubal block bloc Subfer Polycystic ovary syndr Endometr Pelvic floor weak Breast can ca Bones and calcium metabo Stress and sympathetic nervous sys
PHILOSOPHICAL AND PRACTICAL FOUNDATIONS
CASE STU
Foundations of positive menstruation 24 Alexandra Pope: ‘Power of menstruation’ menstruation’ 25 Inner seasons / moon within 26 What is menstruality? A statement 27 Ayurveda and (menstrual) cycles 28 Sexuality and women’s health 30
Case study 1 (off the pill but no ba Case study 2 (miscarr Sign up to vote on this title Case study 3 (miscarriag (miscarria Useful Not useful Case study 4 (endometri Case study 5 (subfert Case study 6 (prola
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Day 1: Thursday 11 June Healthy menstruation, fertility
This first day begins at 1030. Please arrive1000, so you can settle in.
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Day 2: Friday 12 June Menstrual challenges, subfertility
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Day 3: Saturday 13 June Postnatal recovery, prolapse, perimenopause
Day 4: Sunday 14 June Menopause, be cyclical wisdom integration
0830 start each day – please arrive promptly – as we begin with a we morning yoga nidra: you really don’t want to miss that!
0900 – Mantra, chants, meditation and mudra each morning, with spe each day to set tone and promote intuitive connection with the theme, healing
1030 Welcoming yoga nidra. 1100 Introduction: shakti circle. A model practice for well woman yoga therapy group sessions
1130 Key yogic, tantric, ayurvedic understandings of women’s health. 15 Seasons of the cycle : foundations of healthy menstruation
0930 Satsang – shakti circles morning check in small groups: menstrual health and fertility
1000 Ayurvedic approaches to menstrual cycles – 11 00 Practice - honouring the monthly cycles, positive sexuality, fertility yoga and breast health sequence
1200 Practice - menstrual mala – seasonal variations. Yoga therapy for healthy menstruation and fertility
0930 Satsang – shakti circles morning check in small groups: postnatal recovery and perimenopause
0930 Satsang shakt morning check in s groups: menopause beyond
1000 Postnatal recovery, including case studies on uterine prolapse, split rectus
1415 Collaborative consolidation. 1515 questions arising
1100 cultural contexts for postnatal recovery – and links with perimenopause. 1130 Practice - yogic remedies for prolapse, useful practices for pelvic health postnatally, peri-menopausally – selfcare and postural reeducation
1100 Menopause: F story, every woma journey. 1200 practice – yo menopause
1300-1400 lunch daily – 1400 – 1500 walk in the Heavens – Heavens – 1530 daily chants to the divine feminine
1600 Structure and function: the female pelvis and the three sisters: experiential anatomy and geography
1600 Anatomy and physiology: menstruation and fertility yoga therapy case studies 1700 Yoga and menstruation, happy sisters/. Discussion.
1600 Anatomy and physiology, including postnatal recovery and menopause – the links, and postural support …
1245 1115 Unders menstruality and in yoga therapy and c wisdom.
1300 -1400 lun collaborative le exercise
1430 Collaborative exercise feedback
1500 Practice – as requested: Coming ourselves, yoga pra women’ well being 1630 sacroSign iliacup stabilizing to vote on this title practices for pelvic health Useful Not useful
1730-1800 Afternoon, themed Yoga Nidra practice each day - restore, renew, revive
FINISH 1630 Homework –refle
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Greeting the womb with love:
Heart-womb river gesture/ hridaya-yoni-nadi mudra (above) (above right) - Heart space gesture / hridaya mudra (illustration: the fertility yoga seq Uma Dinsmore-Tuli in The Baby Making Bible Emma Bible Emma Cannon (Macmillan 2010)
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Movement and sound meditations greeting the womb with love
Heart-womb meridian: the river of energy between love and creativity All of these greetings begin with consciousness in the heart and bring it to the womb channel through which the awareness flows is the heart-womb meridian, a pranic link between the energies of the heart and those of the womb. This particular meridian is acknowledged both in Traditional Chinese Medicine (heart-uterus meridian) and in Ayurveda, the ancient Indian medical system that shares the same philosophical frame of understanding (Samkhya (Samkhya darsana) darsana) that underpins the whole of yoga. I refer to this energetic connection between heart and womb as the Hridaya-Yoni Nadi , which literal means the river (nadi) (nadi) of of energy that flows between the space of the spiritual heart ( and the source of creation or the womb ( yoni). yoni). Heart-womb river-ocean greeting gesture: (Hridaya-yoni nadi-sagara nadi-sagara namaskara)
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Honouring the elements with sound and gesture (Tattwa bija mantra puja)
Use the same ‘twist and give’ gesture shown for earth to honour each element in sounding the bija mantra as you move:
earth (LAM), reverence to mother earth.
(YAM)
Then water (VAM);
fire (RAM)
space (HAM) close up of space mudra.
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Pentads in Samkhya and yoga (based on Swami Satyasangananda Saraswati’s presentation in Tattwa Shuddhi)
PANCHA TATTWA (5 elements)
PRITHVI Earth
APAS Water
AGNI Fire
VAYU Air
AKASH Ether / Sp
Tanmatra (5 subtle essences)
Gandha (smell)
Rasa (taste)
Rupa (form)
Sparsha (touch)
Shabda (sou
Jnanendriya (5 organs of knowledge)
Ghrana (nose)
Jihwa (tongue)
Chaksu (eyes)
Twacha (skin)
Srotra (ea
Karmendriya (5 organs of action) Elemental Nature Elemental Qualities
Payu (anus) Excretion
Pada (foot) locomotion
Pani (hand) grasping
Vak (spee expressio
Heavy
Upastha (genitals) Reproduction Cool
Hot
Erratic
Weight Cohesion
Fluidity Contraction
Heat Expansion
Motion, Movement
Diffused Space givi
Positive Manifestation
Secure Stable
Creative/fertile /potent
Powerful/ directed
Loving Giving
Authentica expressiv
Colour
Yellow
White
Red
Blue/grey
Black/ coloured transluce
Tattwa yantra Shape/ symbol
Quadrangular
Crescent moon
Triangular
Hexagonal
Bindu/do
Chakra Energy centre
Muladhara
Swadisthana
Manipura
Anahata
Vishuddh
Bija mantra Seed sound
Lam
Vam
Antarkarana State of mind
Ahamkara ego
Ram Yam Sign up to vote on this title
Buddhi discrimination
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Manasa thoughts
Mixed
Ham
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Pragya intuition
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Honouring prana shakti Standing heart-womb river greetin (Hridaya-yoni nadi namaskara / tadasana )
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Honouring prana shakti Standing full hands womb pilgrima
These practices reconnect your awareness to your womb or womb-space as the seat
nourishing inner wisdom. They are simple but powerful greetings that use movement
and gesture to direct consciousness into the heart of the womb. The practices integr
awareness of the womb as a physical organ or literal space, and as a symbolic connec
with Mother Consciousness. This consciousness exists energetically within every wom
the sacred potentials for love, nurture, generosity and creativity: the qualities of the w
herself. To experience these qualities as real powers in our lives is to embrace our an
blood wisdom. This embrace is initiated by offering loving greetings to the womb/wom space within us.
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Honouring prana shakti – standing Heart womb river – ocean dive (Begin with Standing heart-womb river greeting gesture) Follow with Standing heart-womb river-ocean gesture/discovering gesture/discovering the ocean
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Other asanas from the practices Fierce goddess roars/ devijai utkatasana
Prana mudra
nataraja variation
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Squatting tree
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Pawnee Women’s Dance of Life
Performed by the women of the Pawnee tribe of the Cherokee nation to promote an nourish their heart connection with the earth as women, farmers, mothers, sisters, w wise women.
This beautiful and accessible movement sequence promotes a powerful connection be the heart and the earth. earth. It is very similar in many ways to some of the yoga sun salut modifications for pregnancy in the rest of the manual, and also to the golden circle pr It provides a lovely option for a standing, energising practice suitable through all stage pregnancy because it can be so easily adapted to suit everyone and has a powerful sp message that is easily felt through its physical effects. Sub text: Open to the feminine side, integrate in the heart. Stand ready and willing. Open to the masculine side, integrate in the heart. Stand ready and willing. Turn to face the next direction, gather unwanted energy. Stand ready and willing. Offer out to that direction all energies and qualities you wish to be free from. Draw in from that direction all energies and qualities you wish to take on. Integrate in the heart. Stand ready and willing. Actions: Initial opening and closing only: Salute the North (silence, left hand on heart, right palm raised._) Start of each round: Amatikewa-ah (Left out) Nyohey (Squat to salute the Earth) Oh Shona (Raise hands to salute the Sky) Hi-i no, Hi-i no (Circling down hands into the Heart) Hey-i yaah (hands open ) (Repeat above twice - left, then right) Turn 90 degrees to face East Hey, Hi-i no (Gather unwanted energy) Heyah !! (Throw out left) Hi-i no, Hi-i no (Haul-in wanted energy to Heart) Hey-i yaah (hands open) Sign up to vote on this title
Return to start, repeating in each direction. Final round silent.
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Healthy menstruation/fertility practice: structuring concepts: swadisthana chakra, apana prana, links between annamaya & pranamaya koshas 1. preliminary preliminar y earthing ‘paw anmuktasana’ practice: [pelvic / ankle & foot health] • toe flipping at appropriate angle • front foot stretch with weight • sole of foot stretch (heel up) with weight • loose foot, ankle, knee, buttock jiggle OR seated lotus feet breathing 2. savasana [ease / flowing breath / healing recovery of resting body] • low abdominal breath • full yogic breath wave awareness • anuloma viloma (psychic triangle breath) 3. seed/flower [opening space across pelvis / clearing breath into throat and chest] • knees wide • arms above head • synchronise both movements with breath 4.
supta pawanmuktasana pawanmukta sana [foetal comfort pose / rhythmic rocking / massage for belly / breath awareness] • squeeze close on exhalation
5. kandharasana /setu bandha sequence [pelvic movement awareness / flexibility] • sacral tilt and clock • neutral lift and lower • full lift and lower 6. Sita’s story / advasana rest [ease / surrender / breath awareness check]
9. mudras / bandhas in wide kne shashankasana [pelvic floor awarene • ashwini mudra • sahajoli mudra • moola bandha
10. Womb Pilgrimage / chakki chalanasana [movement from hip / shakti bandha] • clockwise & anti clockwise
11. chandra sequence (move on exhalations. Do left side first) [lunar practice / easeful way i energising of pelvic area] See next page for base position illust • vajrasana namaste, rise on • left foot forward, arms spread • left arm back, then right arm • left arm down, then right arm • left hand to right foot, right foot • namaste, left foot back to vajr • majariasana • parvatasana [downward dog] lower each leg • shashankasana • vajrasana namaste, then rise
padadhirasana • balancing breath with Useful armpits Not useful under
12.
13.
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nadi shodana pranayama
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Base position for Chandra namsakara (see previous page for instructions)
Golden cosmic womb /hiranya garbha restorative pose aka ‘The queen’
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Pancha Kosha Sequence Integration of asana, mudra and mantra
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A circle of yoga for your menstrual cycle
Introduction
A mala is a circular string of beads used for meditation: each time a bead is passed fingers, another mantra or prayer is recited (audibly or mentally). It is similar in function to the beads serve to count the number of repetitions and to keep the mind focused on the pra mala beads can be used with lightness and ease, passing rapidly around the circle, flick from one bead to the next to provide an almost subliminal source of familiar comfort; or the be used with great intensity, holding tight to each one as the mantra or invocation is rep provide strength and support in a time of challenge. Because the beads are strung in a practice is always cyclical, bringing the practitioner back to a fresh start at the end of each like our menstrual cycle. With each repetition of the cycle we grow in understanding and awa
This circle of yoga practices can function like a mala: as a circular string of relaxed practice balance and ease on the journey through the cycle’s monthly rhythm. The individual yoga can also be used in a more focused manner, to assist with the difficult physical or emotiona at a particular point in the monthly rhythm, perhaps a place that causes struggle or pain, du time it is helpful to focus more on certain practices that provide relief. So you can keep th practices ticking over throughout your cycle or you can focus on practices to bring relief points, or (most likely) you can do a mixture of both.
Whether you are using the practices for the creation of a general balance in your cycle, or difficulties associated with certain parts of that cycle, the circle of yoga practices brings b focusing your mind on the practices suited to each part of your cycle, and by deepe awareness of the cyclical nature of fertility. There is nothing linear about it. The arc of th cycles holds us within its rhythm, and this yoga practice gives us the opportunity to de connection with the rhythm of life itself. As deeper understanding understandin g grows through the practic we learn that certain experiences during our cycle need simply conscious management an for example deeper rest, finer awareness through meditation, or more profound releas breath and movement.
And so at the centre of the circle is a set of core practices to provide balanced support fertility throughout throughout the cycle. The central programme is a month-long month-long commitment, in that to most days. All the practices are entirely safe to practice if you have conceived that mo include a range of active and passive practices to create balance throughout the cycle, harmonious relationship between times when we are more able to give out (energy, emotio activity) and times when we need to focus more within, toSign be up protective to vote onof thisour titlequiet space life. But there is no sense of rigidity: no need to do all of it everyday. Be aware of the circular Useful Not useful the cycle and recognise that there will be days when you feel like doing less, but other days round when you feel more engaged with the more active practices. The deep aim of thi women’s yoga practices is to enable you to accept and honour the rhythms of your monthly
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Nine core practices: 1. Full yogic breath and inner awareness (in super deluxe savasana ) – (five to ten minutes)
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2. Seed to flower: alternating between opening and protection (three to five minutes) 3. Shakti Bandha – freeing of feminine energy (three to five minutes) 4. Chandra sequence: honouring the moon (with variations) (five to nine minutes) 5. Forward bend (and restorative variations) (three to five minutes) 6. Lying twist (still and moving variations) (three to five minutes) 7. ‘The queen’ (Golden Womb) (five to fifteen minutes) 8. Yoga nidra with prana vidya for reproductive organs (five to forty five minutes) 9. Mudras and meditations for honouring feminine power (three to fifteen minutes)
The maximum amount of time you might want to spend on this whole programme woul minutes for a full leisurely practice. An abbreviated version could take fifteen minutes, o complete version would be about half an hour. There are suggestions for modifica adaptations to suit your cycle after the descriptions of the practices. Tailoring the core practice programme to your changing needs
These nine key practices are at the heart of my recommendations recommendations for promoting a positive c with the rhythms of the menstrual cycle. They form the heart of a feminine practice of yo safe and supportive through your whole cycle, and also safe if you are in the very early pregnancy. However, it is likely that at certain certain points in the cycle you will wish to modify sequence. There are two approaches to modifying the basic practice:
If you need to make changes because of pressure of time, then it is best to follow this practices 1, 7, 8 and 9 are always worth making time for, but they can be shortened to take Instead of spending 5 minutes with practice 1, do 2 minutes. Practices 7 and 8 wor combination, and are effective even if you spend only 10 minutes.
If you need to make changes because of how you are feeling in response to your cycle, the Sign up to voteofonthe thisrestorative title adapt the basic sequence to meet your needs, either by making use varia example if you feel less inclined to be active, use the supported of useful the forward bend Usefulversion Not still versions of the lying twist) or by removing or adapting practices 2, 3 and 4 and replacing expanding your focus within them according to the cycle-specific recommendations describ
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pose during the moon salute. It is also a good time to work with the hare-cobra pair of pose moon salute (number 7), so add in up to seven extra variations of this part of the seque camel pose can also feel good at this time of the cycle, and fits well within the moon sequ before the final forward bend: Camel pose (Ustrasana) This stage can also be a helpful time to use a therapeutic inversion: Half shoulder stand (vipariti karani)
Yoga during durin g ovulation ovulatio n
The focus for yoga practice at this time can helpfully be to nourish and release potential. D part of the cycle, the half shoulder stand (described above) can be enjoyable, and some of opening, liberating movements of the dog pose and its variations (number eight in the moo are appropriate. Alternating the cobra (number 7 in moon salute) with dog can also strengthening and vitalising at this time, and if you enjoy the camel pose, then include th programme too. For meditation practice, practice, let the heart-womb mudra guide your awareness w
If you experience pain on ovulation, these adaptations of the hare pose may afford relief: fists with your hands and settle them into the groin area before you fold forwards, to bring w pressure into the ovaries; and/or place a blanket over your lower back and have a friend ends of blanket firmly down either side of your hips, bringing even pressure and warmth into back. If you are practising alone, then using the weight of a sand bag on the lower back similar benefits. If you don’t have a sand bag then use a warm hot water bottle on the lowe a large bag of pulses or beans on the lower back in this pose. Yoga during durin g the pre-menstruu pre- menstruum m
Let the focus of your yoga practice during this part of the cycle be to nourish and grow. G rhythmic repetition of the shakti bandha (stirring the porridge) can help to dissipate any congestion. Be sure to allow sufficient rest period, and if you are feeling edgy, then use thi adaptation of the full yogic breath to release physical and mental tension:
Golden thread breath The Golden thread works well in any position, but be aware that if you practise lying dow likely to fall asleep. Tune into a gentle pattern of breathing that is effortless. If you find it e Full Yogic Breath use that as your starting point. Take an extra yawn, release jaw, throat and Allow there to be a very small sm all space spac e between betwee n top teeth and bottom teeth, te eth, between betw een top lip a lip: just enough gap that you might imagine a piece of tissue paper held between the lip up toBreathe vote on this small gap that it is practically invisible. Breathe in throughSign nose. outtitle between sligh lips. Feel a fine cool breeze passing out between lips. Cheeks, lips and face are relaxed. Th useful Useful Not pursing the lips. They are soft. Feel breath travelling in through nose, and out through mo the breath to be so fine that it feels as if a fine golden thread is spinning out between the
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Any exhalation is an antidote to pain and tension. The Golden thread’s extended exhalati this antidote more powerful. The longer the exhalation, the more effective this breath is as pain and anxiety management. While staying within the comfortable limits of your own eas breath, the longer the exhalation, the farther out the mental attention travels, and the furth attention travels, the more the body can relax into a quiet, mind free space of healing and e longer the exhalation is, the greater the distance between mind and body. Allow the golden the breath to travel out as far as is comfortable for you, and let the body make a voyage b natural healing state of easeful rest. When the mental awareness is at the far end of the lon then the body can rest.
In addition, these balancing breaths can help to cope with the demands of mood swings or emotions. Use them at the end of your yoga programme, programm e, just before the meditation.
Breath balancing pose [padadhirasana] [padadhirasana ] This is a simple way to develop breath awareness and a balanced flow of breath in the promotes an even, measured pattern of breath and helps to creates a calm and attentive mind. Sit on your heels or on a bolster or cushion to support the kneeling posture comforta a straight spine, and let the shoulders drop away from the ears. With your hands resting thighs, watch the breath for seven rounds as you establish a full yogic inhalation and e When the breath is rhythmic and even, cross your arms over your chest, tucking the rig under the left armpit and the left thumb under the right armpit. Work the thumbs up hig warmth of the armpits, and then let the elbows drop down towards your waist. Close the focus the attention on the flow of the breath into and out of the nostrils. Be aware of a pattern of breath, as the air flows into the nostrils and up the sides of the nose to the tip of th at the point between the two eyebrows. Be aware of that same triangle as the breath flows d the bridge of the nose nose to the two nostrils. nostrils. When you are ready, release release thumbs from und and rest the backs of the hands on the thighs. Observe the pattern of the flow of the bre nostrils. Note any changes that may have occurred Yoga during durin g menstruation menstru ation Let the focus for your yoga practice at this time be to nurture, release and cleanse. inversions. Be prepared to be still. But if movement feels right, use soft rhythmic repetitions Use the shakti bandha softer and more rhythmically, and only do those elements of sequence that feel right to you. Often the hare pose feels comforting, and the version of described below.
If you experience pain during this time, then the hare pose variations described in the Signon up the to vote on this section can be helpful. Also too, it can be comforting to rest back andtitle hug the knee chest in, drawing the thighs in close to the belly on the exhalation [apanasana]. Useful Not useful Supportiv bends can also provide comfort and relief. Sitting on the floor with legs out straight, have between the legs and rest forwards over it as a support. Use cushions or blocks to raise the
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If you experience painful cramps, you may find that this version of the cobra pose provides re Lie flat on your front with your forehead on the floor and your arms by your sides. Have straight, your heels together. Bring your arms behind your back, moving your elbows together as you can. Place the palms together and interlock the fingers. Roll your shoulders back away from your ears, squeezing your shoulder blades together. Exhale. As you inhale head and raise the front of your chest up away from the floor. Exhale. Slowly lower the a down onto the back, tuck in the chin and gently rest the forehead on the floor. Move freely breath, up on the inhale and down on the exhale. If the pose suits you at this time, remain in lifted position for up to seven breaths. Keep your neck long and your ears well away shoulders. Feel your belly moving against the floor as you breathe fully.
If you feel in need of balance and comfort during your bleeding time, you may enjoy a restin of the seated alternate nostril practice described in the pre-menstrual yoga section abo version can be done lying down at the start or end of your yoga programme, it has the same alternate nostril breathing, but with no hands:
Psychic triangle balancing breath [anuloma viloma] Establish a full yogic breath. Visualise the triangle of breath in the nose, and imagine it comin down each side. The counting for the rounds is the same as the version with the hands. Alw a sense of breathing up and down the two sides of the ‘triangle’ of the nose, so that the tw are the bottom corners of the triangle and the point between the two eyebrows is the t triangle. One complete round draws the inhalation up through right nostril, exhalation out thr inhalation up through left nostril and exhalation out through right nostril. Always feel that thi is flowing easily and freely, never over-strain or fight for the breath. Let it flow.
Inner silence meditation [antar mouna] is a powerful way to settle with stillness into th your experience. It can be especially helpful when practised during menstruation. Antar mou can teach us to observe and understand the patterns of our own thoughts and emotions. practise it on its own, or at the end of your yoga programme.
Sit or lie comfortably in any pose that feels absolutely easeful. Close your eyes and estab Yogic Breath. Allow your awareness first to be with the sense of hearing. Listen to all which you can hear. Start with bringing your attention to the loudest ones first, and then draw the focus of your awareness in closer until you attend only to the quietest, closest so aware of the sound of your own breath as it comes in and goes out. Then shift the focu attention to the sense of touch. Become aware of the sensation of the breath passing into the nostrils. Feel the cooler air coming in and the warmer air going out. Be aware of all textures and temperatures which you can detect through the sense of touch. Feel if the th difference between what you can feel on covered, and uncovered skin. Then return to f passage of air in the nose. Then shift the attention to the sense of smell. Be aware of any o to voteThen on thisshift title your atten aromas around you. Give your full attention to the senseSign of up smell. sense of taste. Be aware of the tongue inside the mouth. NoticeifNot there are sweet ta useful Useful tastes, bitter, hot or astringent tastes. Give the sense of taste your full attention.
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Brief Notes on yoga nidra Best resource for further listening and practice www.yoganidranetwork.org
Beware! Yoga Nidra is a powerful practice, working on deep levels of subconscio unconscious. Ensure your own complete familiarity through self practice before teaching. Key stages in yoga nidra 1 PREPARATION PREPARATION : SETTLING/ RELAXATION 2 SANKALPA (resolution / resolve) 3 ROTATION OF CONSCIOUSNESS 4 PAIRS OF OPPOSITES 5 BREATHING / BODY FLOOR FLOOR AWARENESS AWARENESS 6 VISUALISATIONS IN CHIDAKASH 7 SANKALPA 8 EXTERNALISATION EXTERNALISATION & RETURN TO ALERT STATE 9 FINISH
Guidance on using yoga nidra 1 Experience live yoga nidra often. Preferably focus your experience upon one main teacher unti really comfortable comfortable with it. Then experience the practice with a variety variety of other teachers. Don too much how you react – just experience the practice. 2 To supplement your ‘live’ experiences, experiences, work also with audio recordings. recordings. Preferably start start out w repeated listenings to a single single recording. Then branch out into comparative comparative listenings with a r other voices. 3 Once you have had some months of experiencing yoga nidra – then bring your conscious, ratio into operation to sharpen your understanding of the shape and form of yoga nidra: transcribe a your favourite tapes and investigate the differences. 4 Steps 1 – 3 will help you to be absolutely familiar with with the form form and content of the practice. practice. deepen your understanding of the practice by daily yoga nidras – live and recorded. 5 Start to use the form and a variety of different practice contents on yourself with unspoken me commands until it feels effortless effortless – you never have to pause to recall what comes next. 6 Make recordings or your own yoga nidras – try them yourself and see how they make you feel 7 Practise on yourself – using unspoken mental commands and your own recordings and those favourite teachers teachers for many months before you even consider consider using it with with students and/or 8 Be patient. Only when you have spent some time with steps 1 – 7, maybe over a period of mo years) can you begin to teach the practice safely and confidently.
Tips for teaching yoga nidra 1. Ensure your students students are really comfortable comfortable before before you start. Fuss about it, and be picky. It’s Sign up to vote on this title 2. Ensure you Ensure you are are absolutely comfortable before you start. Except in the event of an emergency o Useful Not useful abreaction from your students, students, DO NOT MOVE whilst you givingthe pra practice. ctice. It’s really are to try and focus on a voice that sounds like it is coming from different places. 3. Don’t do anything else whilst teaching yoga nidra (including looking at other notes, silently turn
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Foundations of fertility and positive menstruation
Key understandings from yoga, tantra and ayurveda on women’s health, well being and f The foundation of fertility is a healthy menstrual cycle.
The characteristics of a healthy menstrual cycle are rhythmic regularity (not necessarily eve a 28 day cycle, but each woman woman has her own rhythm rhythm and pattern. The menstrual pattern pattern
accompanying ovulation from the ovary on one side may differ from the pattern accompany menstruation with the ovary on the other side. Fertility is a function of
OJAS - the ‘juice of life’, one’s one’s inner vitality, nourishment, nourishment, essence
expression of sexuality and fullness. When levels of ojas in the body are high, then the repr
system functions well, fertility fertility is optimal. Bear in mind, that in the ayurvedic understanding understanding
organs of the reproductive system are the ‘last carriage’ in the train of other systems and o
receive nutrients and energy, so are therefore often the first to display signs of disruption c
erratic lifestyle, insufficient diet or continued stress. It is as if the ‘buffet car’ of nourishmen
gets to the end of the train, and so the reproductive organs are unable to function well, and
levels drop. Irregular periods, painful periods periods and other menstrual menstrual problems often often reveal d
insufficiencies in terms of self nurture and sufficient rest. For example, it is well known that with very low body weight or those engaged in very intense exercise regimes often cease
menstruating, but it is also true that that stress, emotional disturbance, grief and lack of sup
also cause periods to stop, sometimes for months or years at a time. (For a gripping accoun see Luna yoga). Requirements for fertility
Ayurveda has a clear agricultural metaphor that is helpful in understanding the interconnect between the different aspects of fertility: Season (rtu) – menstrual cycle Field (kshetra) – woman’s body (womb especially)
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The Power of Menstruation
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By Alexandra Pope Do you suffer from menstrual problems? Do you dread getting your period every month? Maybe you think of it as a curse or something you just put up with. Or, could you be one of a growing number of women who are waking up to the power of the menstrual cycle, and using that knowledge not only to heal their bodies but also to be more creative and empowered in their lives.
The menstrual cycle is a hidden resource in a woman’s body that once tapped in to can become the means of a rich psychological and spiritual exploration. A woman can open to inner forces that illuminate, guide and support the unfolding of her life journey—this can help her manifest her goals, fulfill her creative calling, and deepen in to her spiritual nature. Recovering the power
There are two distinctive movements movements of energy in the cycle—the first is one of growth leading from menstruation to ovulation. This is a natural movement outwards away from an intimate connection connection to your inner self to a refocusing on your outer work and others. This growth phase is about asserting your will and going to create and shape your life. The second impulse of energy is from ovulation to menstruation. This gradually draws you back deeply into yourself again. This second movement creates more sensitivity and
18722864 Ellis Psychology of
producing and more about sorting an what you have produced. You have a kind of energy and motivation—it’s i to what’s working and what isn’t, and to sort it out. Gradually this may give feeling of letting be that fully takes ov you begin to bleed.
Don’t be fooled that this letting be is somehow a waste of time. On the co you should think of it as a time of potentialising what you do. By allowi to just be for a while, something hap Other forces can come in whether it support from others or your own de wisdom that offers insights and clarit pull back you create the literal and space for these things to emerge.
At menstruation itself a woman potentially enter a more expan consciousness, experiencing hig charged altered states that can ecstatic and visionary.
The key to unlock these inner talent awareness and respect for the chang rhythm of your cycle. Chart it on and get to know your own distinctiv of mood and energy over a whole m month. The changing moods are like sources of power that you can learn up to voteaon this title on Sign to manifest more fulfilled and cr Useful Not useful Discovering your ‘hot spots’
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for partying or the secret time for dreaming or getting guidance; the darkest, most alone time; and the time of most tenderness when you can experience exquisite intimacy including with your beloved. Make a mental note, or mark them in your diary, especially if you find yourself caught out by the challenges of your hot spots. And then capitalise on them! It is possible to transform your experience of menstruation from pain to power. Restoration of the wisdom of the cycle is deeply healing and enlivening. You will find stress can fall away and this alone eases symptoms. A greater kindness towards yourself will seep in and you may experience more motivation to do whatever it is you need to heal and achieve your goals. As one woman said “I have been filled with new energy, hope, inspiration and power. I seem to be getting more out of each
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day and feel happier and thankful to and in charge of my destiny and life c
With over 20 years experience as a psychotherapist, Alexandra is author Wild Genie: The healing power of menstruation (Sally Milner Publishing and co-author of The Pill: are you su you? (Allen and Unwin, 2008)
She has pioneered a new approach t women’s psychological and spiritual development based on the power of She now works as a facilitator, coach healer in the UK and Europe offering programmes for women based on he
For more information on Alexandra’ shops, books, coaching and counselli www.wildgenie.com www.wildgenie.co m www.womensq
Connecting to your inner seasons of menstrual cycle and the ‘moon withi
In all my Womb Yoga classes and workshops, I begin by greeting each woman and her wom then discovering where it is in the menstrual cycle that each woman is. A beautifully vivid a way to reconnect with ourselves and our cycles is to understand that each part of the men cycle corresponds to a season:
Pre-ovulation = springtime Sign up to vote on this title Ovulation = high summertime Pre-menstruum = autumn and harvest Useful Not useful Menstruation = wintertime
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What is Menstruality?1 A statement from Alexandra Pope
Menstruality is the female life process of menarche, the menstrual cycle, menopause and th years. It is the woman’s ground, ‘the mother cycle’, out of which rises the initiatory path to motherhood motherhood that is conception, pregnancy, birth and breastfeeding. breastfeeding. Menstruality describes precise and multi–layered biological, psychological and spiritual system of evolution within t body. Menstruality is the actual lived experience of this process, the knowledge that a wom accumulates or grows down into, and the field consciousness that this embodied knowledg generates.
Menstruality is a means of naming and exploring the ineffable, mysterious forces within a wo the hidden powers that are released when consciousness is brought to bear on our biologic changes.
Menstruality is both a woman’s unique Calling or Power and the evolutionary path by which realises that Power. Menarche, menstruation and menopause are the key way stations of Awakening to the Power. The menstruating years are the practice ground for realising it, mature years a time of deep fulfilment of that Calling or Power.
Menstruality describes a woman’s journey of individuation from ego–based consciousness t participatory consciousness—an extraordinarily extraordinarily integrated and complete system of psychol spiritual growth.
Menstruality is a language, a way of articulating a woman’s experience that is rooted in natu and the process of evolution. It is how women pass on our knowledge of our feminine life p from one to another. It is a shared way of being.
Menstruality is a living body of knowledge that evolves through each individual woman’s ex and sharing of the process. Our menstruality experience exists within a context - this beau of ours. It awakens us to our responsibility for the planet. Our menstruality is a deeply inte process that takes us into the most intimate places within and within that reveals the Worl Whole, and our role in serving that. It is a unifying consciousness that connects us to all
Menstruality is the Feminine in action. It is the channel through which the Feminine can be experienced and integrated back into our lives and on to the Through consciously w Signplanet. up to vote on this title with our menstruality we provide the channel for restoring the power of the Feminine in to Useful Not useful areas of our lives.
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Ayurveda and the menstrual cycle Material prepared by Marinella Benelli (www.earthmoonmala.com). (www.earthmoonma la.com). Please contact Marinella for any Ayurveda and women’s health he alth
Ayurveda, the five elements and the three doshas Ayurveda, the science of life or living , is India’s ancient comprehensive system of holistic health care t yoga, massage, nutrition and lifestyle. Ayurveda developed from the observation of nature and its l it’s based on nature’s five great elements, the panchamabutas: panchamabutas : earth, water, fire, air and ether/spac elements are present in the human body manifesting as tissues, organisms and systems, and are interacting, working together and finding balance. According to Ayurveda, the five elements are c and managed by three forces, or doshas : Vata, Pitta and Kapha, that are responsible for all huma psychological and pathological functions.
Vata is a combination of Air of Air and and Ether/Space; it Ether/Space; it is the moving force whose seat is in the colo governs pelvic region, bladder, urinary tract, legs and arms, bones, the nervous system and Pitta is a combination of Fire Fire and Earth; Earth; it is the force of assimilation whose seat is in intestine and also governs stomach, umbilical area, sweat and lymph glands and the blood; Kapha is a combination of Water and and Earth; Earth; it is the force of stability whose seat is in the also governs thorax, neck, head, fat tissues and the joints.
The concept of dosha is unique to Ayurveda and is used to describe an individual’s unique constitu prakruti, set at time of conception and birth, but subject to adjustments and shifts throughout lifetime, such as food, lifestyle, life cycles and the seasons, mind and emotions, relationships, even other change. This is our temporary unbalanced condition, condition, called vikruti.
The doshas and the four seasonal cycles Ayurveda sees the qualities of the three doshas in the environment and in the cycles of nature, a four very important seasonal cycles in our life.
1. Times of the day 6-10am – and evening 6-10pm Kapha time morning 6-10am – Pitta time midday 10am-2pm and night time 10pm-2am Vata time afternoon 2-6pm and early morning 2-6am 2. Seasons of the year (for most temperate countries) Season EARLY SPRING March-April LATE SPRING April-May SUMMER June-September EARLY AUTUMN September-October
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useful (P) and (V) NotReduce Reduce (V)
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DURING DIGESTION
AFTER DIGESTION
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Pitta predominates: the digestive fire is working hard, transforming the food into nutrients and wastes Pitta cools off, as everything has been reduced and passed onto Vata to be moved to the right end
Vata accumulates, as nutrien and wastes move around in th system
Vata works the hardest t assimilate nutrients and exp wastes
4. Lifespan Childhood (0-16) is Kapha time – time of physical growth. Children are soft, loving and cud problems such as coughs or glue-ear may develop. Adulthood (17-50) is Pitta time - time to organise, manage, work hard, build a career, and have a imbalances such as acne, hyperacidity, heart problems etc. can develop during this stage of life. Later life (50+) is Vata time - the time of wisdom. Elder people are thinner, drier and lighter. Va such as osteoporosis or Alzheimer’s can develop during this time.
The fifth cycle: Ayurvedic Understanding of the Menstrual Cycle Women enjoy an extra cycle, the menstrual cycle, which is directly linked with the lunar cycle considers the menstrual cycle a self-healing, cleansing and rejuvenating process to keep the womb, the b mind clean from toxins in order to live in harmony and alignment with nature, and also to prepare fo conception and pregnancy . So the menstrual cycle is the core of the health, wellness and happiness f in her childbearing years and beyond. A balanced cycle is determined by the balance of the doshas which rules at different stages: Kapha phase is the proliferative proliferative phase: from the end of the flow until ovulation (oestroge is at its peak). The water element prevails during this phase ( yin phase) yin phase) and asks us to nourish ou build up for a healthy ovulation and second part of the cycle. A stronger and more dynamic yoga more suitable in this phase. Pitta phase is the secretory phase : from ovulation until the flow begins (the progesteron takes over). The fire element prevails in this phase ( yang yang phase) phase) in which we shift from full ovulator the degeneration of the endometrium and the vulnerability of the premenstrual phase. A slower yoga practice and a well balanced diet are crucial during this phase! Vata phase dominates during the days of the flow – Apana Vayu is responsible for the flow of menstruation, transporting the menstrual blood out of the body. The Air element prevails phase; this is the time for absolute rest and renewal of the body: take time off, eat well, rest, s practice yoga nidra and create a stress-free stress-free environment (also tech-free) around you! Typical Vata Cycle Irregular cycle Scanty flow with thin blood, often dark or with clots
Abdominal and lower back pain and cramps
Typical Pitta Cycle Typical Kapha Cycle Usually regular Regular cycle Heavy bleeding that can last for Average quantity of pale, longer time; intense blood, mucous-like mucous-like blood Sign up to vote on this title bright red colour Not Medium-strength Medium-stren gth cramps Useful Dull pain or useful cramps during bleeding, in the back of the belly
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Sexuality and women’s health
There are so many so many ways in which positive experiences of sexuality can improve women’s he an empowered encounter with this powerful manifestation manifestation of prana shakti, the life force, foundational for a woman’s well being, whether she is single or partnered, celibate or sexua young or old, homosexual, bisexual or heterosexual, a mother, a maiden or a crone. Fertility A happy and fulfilling experience of sexual intercourse with the intended father of the child is an absolutely crucial ingredient in optimising fertility. Unfortunately, it is often the first casualty when the desired conception does not happen when planned. Pre-menstrual syndrome The positive flow and release of sexual energies can be of huge assistance in relieving the tensions and difficulties associated with PMS… but then so often this and other Menstrual difficulties Are greatly assisted by practising attentive cycle awareness, and a delightful side effect of practising such awareness is a heightened consciousness of the natural ebbs and flows of sexual feelings and responses through the cycle, so in some ways a respectful honouring of a woman’s sexual feelings is a really effective support and encouragement for developing monthly cycle awareness. awareness. Such awareness awareness also makes it possible to plan for and respond appropriately to needs arising in the cycle (in particular the need for rest) rather then being caught by surprise and reacting to these experiences: for example understanding that by day 26 she often feels snappy and tired can help a woman to organise better rest (and/or restorative yoga) to prevent the problems arising the in the first place or to have helpful
looking to re-establish their own nat occurring hormonal rhythms.
Prolapse The physiology of female sexual resp is such that the entire cervix and wo lifted up high and away from the vagi opening by engorgement of tissue wi and any rhythmic muscle movement Kent, in her book on pelvic organ includes an entire chapter on sex, an this to say ‘the levator ani muscles o pelvic diaphragm contract and releas excitement and stimulation continue height of this accelerating muscle con co and nerve stimulation, the uterus con and rises out of the vagina. (Kent:11 warmly encourages women with pro embrace their sexuality, and, in the c a programme of self-help including p education to tone and reposition repositi on abdominal organs, and provide supp the pelvic organs, she believes ‘Sex the best activities to aid in this proce
Breast health It is absolutely crucial to understand primary significance of the breasts in to female sexual response. Contrary Sign up to vote on this title of the common assumptions about th Not useful Useful ofthe importance clitoris, and patter sexual activity that emulate the usua excitement-arousal-orgasm excitement-arousal-orgasm pattern o
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positive breast health, but there is the added plus of breast massage being a pleasant kind of ‘medicine’ to take. For women who have had a breast removed, or otherwise surgically altered, the energetic flow of prana to the breasts remains very powerful.
Many of the tensions and difficulties with PMS can surface, along with add delights such as memory loss and vag dryness and loss of libido. Positive en with sexual energy is a great support the time of uncertainty and (often) e
For the best discussion of the importance of respect, honour and love for breasts for women’s well-being, happiness and sexual satisfaction I recommend Diana Richardson’s Tantric Orgasm for Women and Women and Mukunda Stiles Tantric Yoga Secrets. Both Secrets. Both texts set out very beautifully the meditative approach to tantric encounters with human sensuality, and clearly convey the healing power of love in all dimensions of our being.
Post menopause There is much prudery and negativit the sexual power and pleasure enjoy many older women, and a mistaken p that post menopausal women have n in sensuality or sexual experiences. F perspective of yoga, that acknowledg energy as one, and sexual energy is manifestation of it, then later life can where the skills, experience and heig awareness developed over years of p can mean that sexuality, with all it’s a health benefits can continue to be a part of life for as long as a woman ch whatever way suits her best (alone, w partner, in meditation). meditation).
Peri-menopausal difficulties
Deer Exercise As a practical and effective self-help remedy for PMS, period pain, troubl hormonal fluctuations at peri-menopause, and infertility, I also recommend Exercise, a well-known Taoist practice that has been beautiful taught and explained by Lisa and is included in her book Recreating Menstruation which Menstruation which is available as an e-book. There ar inspiring testimonials to its efficacy here: http://www.sh http://www.shemiranibrahim.com emiranibrahim.com/eliminate-pm /eliminate-pm exercise/.. The exercise is also described in Alexandra Pope and exercise/ and Jane Bennett’s book book The P a number of Taoist websites including http://www http://www.umaatantra.com/fem .umaatantra.com/female_deer_exercise.htm ale_deer_exercise.htm
Deer Exercise: done in siddha-yoni asana a) The Breast Massage: Warm your hands by rubbing them vigorously together. Now place them over the breasts. Lightly rub in upward and outward circles. The hands travel together up the inside of the b Sign up to vote on this title toward the face, then outwards, downwards, inwards, and upwards again. Useful Not useful b) Mulabandha with awareness at third eye First, rest your hands in your lap. Form your hands into fists by encircling your thumbs in t fingers. This activates a number of important acupressure points. Next, tighten the muscles
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How can Yoga support fertility? 1
As a therapeutic tool yoga is effective and complete. It addresses the needs person. For example, a yoga therapy programme attends to the health of body through movement and breath, appropriate nutrition, and deep healing res as providing clients with a huge range of breath, visualisation and focusing prac work with attitudes, emotions, thoughts, concentration and many other intellectual and spiritual aspects.
2
In terms of reproductive reproductive health, the conscious and systematic movement of and energy bodies through asana (postures) has a balancing effect upon the system and supporting healthy hormonal balance.
3
The deep relaxation attained through breath and focusing practices reduces stre steadies the heart and breathing rates and enables people to fully relax and allow to recuperate recuperate and restore itself. itself. This experience of restorative restorative calm promote thoughts and feelings that come with a quieter, more accepting mode of being.
4
This quieter and more balanced, relaxed state can help to regulate menstrual can be conducive to healthy conception.
Short practical session
1
Essential rest pose with knees up on chair/bolster chair/bolster
2
Full yogic breath with awareness techniques techniques (using hands)
3
Basic pelvic awareness, tilts and lifts with full yogic breath (base position has under bent knees)
4
Pelvic opening position
5
Energising breath and movement synchronisation synchronisation (arms moving above and knees opening and closing)
6
Seated pelvic energiser (‘churning the mill’ with legs open)
7
Standing postural adjustment and walking energiser
8
Gentle moving twist with breath and arm movement synchronisation. synchronisation.
9
Deep relaxation (Yoga Nidra) in rest pose
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Yoga practices to avoid when seeking conceive See also the Womb Friendly Yoga manifesto in the back pages of the manual.
Generally speaking, any practice which feels depleting or competitive should be avoided c When you are seeking to build your natural fertility, then there is no place for speed and he yoga practice because you can deplete your energy reserves if you do asanas too fast, hold too long, or get too hot. Aim always to work at a pace that does not disrupt the natural ea your breath (with practice this can mean you breathe easily even during fairly vigoro practice). Work at a rhythm that creates pleasant warmth, not sweaty heat. Above all let th your yoga be upon your own inner experience, and avoid any yoga teaching that fosters a c ethos in the class that may distract from your inner focus on your own breath. During me avoid inversions, and encourage instead the downward movement of energy (apana) whic the menstrual flow.
What to avoid: avoid: Whilst attendance attendance at some forms forms of general general yoga classes classes can be investment in reproductive health, it is very important to note that not all forms of yoga a If you plan to refer clients to yoga classes in the hope of supporting conception, it is bes strenuous, fast or heating forms of yoga such as (in order of the least suitable first): a. b. c. d.
Hot yoga or Bikram yoga Ashtanga vinyasa yoga Vinyasa flow yoga Shadow yoga
e. f.
Sivananda yoga Iyengar yoga - but note that in fact restorative Iyengar classes are IDEAL!
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Further reading on Yoga, fertility and menstruation
(Excerpts from contributions to Emma Cannon’s book The Baby Making Bible, Bible , Macm Yoga and fertility: f ertility: natural nat ural support suppo rt for an experience e xperience of abundance abundanc e
When you begin to explore your own natural fertility, seeking to conceive a new life, then enter a time of major life change, which has the capacity to transform your way of being at e Yoga is of great practical assistance during this time, because its techniques of breath, m meditation and relaxation support your natural fertility. A sensitive and appropriate practice o women seeking to conceive responds to the physical changes and emotional shifts of their e with yoga remedies and preventives that can help you to understand natural fertility as a spe of health, a time of well-being and delight.
But yoga is much more than just a helpful practical companion to support the physical a natural fertility. Yoga’s underlying philosophy of ‘union’ provides a framework framewor k of understa enables you to adapt with grace and acceptance to deep levels of emotional, energetic an change. The desires and longings which lead you explore your own natural fertility c heightened mental and emotional experiences, or volatile shifts through a broad spectrum o and thought processes. The yoga systems of breath awareness, deep relaxation, visualisa meditations provide you with effective ways to process the sometimes overwhelming shifts attitude and perceptions that can be part of exploring your fertility. Simple but profound tech breath awareness and hand gesture, together with deep relaxation and mantra (sound equip you to navigate safe passage through this frequently challenging and demanding time
During such a time, the powerful challenges of these many physical, energetic and transformations can lead women to access the intuitive wisdom in which the system o grounded. This wisdom can be brought to consciousness through the experiences of you body, vitality, thoughts and feelings.
Yoga provides very natural support for the experience of abundance of natural fertility. The p yoga brings conscious awareness to a woman’s natural cycles and subtle shifts of en emotion associated with the different stages of our cycles. Becoming more conscious of from the physical physical body can can lead to an an uncovering of intuitive intuitive wisdom. Through this this intuitiv comes a profound connection with the joyous pulse that powers the universe, and this women to encounter the adventure of the cyclical nature of fertility in a spirit of acceptance a How does yoga boost Natural Fertility?
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useful Useful An experience of natural fertility is fundamentally fundamentall y an experience of Not fully integrated physical body, our levels of vitality, our emotions and mental function are all interconnected health of any single aspect of our experience is completely dependent upon our wellness
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is another body, or another ‘layer’ of experience animating the physical. In yoga this is maya kosha (meaning the body that is full of prana, or life force). Most people cannot see th body, but it is what we feel pervading and surrounding our physical body. In the yoga unde of the energy body there are networks of energy channels called ‘nadis’ or ‘rivers’, whi correspond to the network of energy meridians meridians recognised in Chinese medicine. In both sy vitality and good health, including reproductive health, depends upon the free flow of energ these channels. In yoga we use movement, breath, sound and the movement of menta awareness to free blockages in these energy rivers.
In addition to these two bodies – the physical and the energy bodies – there are three furth or koshas. The body of emotional and mental responses, our likes, dislikes, opinions and re called the manomaya kosha, or the layer of the mind. Then comes the vijnanomaya kos place where we access a more intuitive wisdom beyond the individual mind and emotio previous kosha. The last of the five is anandamaya kosha, or the bliss body, where the distinctions of the previous four bodies melt away, and there is an experience of unity, or ha connection.
In practical terms, the shift in levels of awareness through these five yogic ‘bodies’ helps the relationship between our state of mind, and the postures and sensations of the phys When you feel physically at ease, well rested, well fed and relaxed, when your chest is free your spine free and mobile, your head lifted and neck long, it is easier to feel openhearted, and receptive to the positive experience of natural fertility. A positive emotional state, gr physical well-being, promotes a deeper more nourishing breath that boosts your energy lev you to observe the distractions of the mind with some equanimity and can lead you to acces of higher wisdom. This in turn helps you to connect with an intrinsic state of peaceful abund provides the profoundest spiritual support and structure for an understanding of natural fert practice naturally promotes the awareness that leads to this state.
What kind of yoga is best?
The most appropriate yoga for women seeking to optimise their fertility is any practice comfortable, that encourages the mental attention to travel within, and promotes an awarene best to adapt and change the practice to suit different times in the menstrual cycle. This needs to be slow enough to enable you to move with conscious awareness, so as not to ove cause injury. The most beneficial yoga practice at this time enables you to flow with th movement of your breath, respecting your own limitations and enjoying your body as it is point in your cycle. cycle. Yoga is most effective effective when practised practised little and often, often, so a reg commitment to a short practice is more beneficial than a single long weekly session.
to vote on this title The specific practices described in chapter XX set outSign a up sample programme that is nourishing to use at home throughout your cycle, andUseful offersappropriate modifica Not useful adaptations to respond to your changing needs each day throughout the month. The supportive and nourishing yoga practice is that it adapts to meet your needs rather than vice
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Notes on Prolapse & Postnatal recov
The key concern in managing prolapse is to take a holistic approach that enables the woma with her experience in daily life without further further aggravating the condition. Education and
understanding is crucial, because there is so much misinformation about the pelvic floor and organs within the pelvis.
The practices set out in the case study programme are of help, and the most useful starting
combination of semi supine and supported standing practices: it is important for the woman able to put into practice what she has learnt when she is standing and walking.
Helpful techniques include:
1
Prithvi mudra for grounding and support
2
Bridge position with clear and precise foot and toe engagements to lift the medial arc
foot (pada bandha) and provide a clear channel for supportive energy to travel up to pelvic
Also using the support of bolsters and/or blocks to lift and tilt the pelvis during this work is helpful and provides immediate relief from the downwards dragging sensation 3
Semi supine vaginal mulabandha with healing breath and tiny supta uddiyana bandha
4
Bridge position with arm movements and supta uddiyana bandha
5
Soles of feet against the wall from supine: enabling gradual ascent into half shoulderst
uddiyana and mulabandha. 6
Postural re-education: see over
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Postural re-education & women’s he Crucial to any recovery (or indeed prevention) of prolapse is to address:
The Myth The Myth of the Pelvic Floor . Consider the natural and healthful curve in the lumbar spine
correct position of the pelvis when it is tilted forward, to allow the pelvic organs to rest ab
support of the pubic bones. In this position, the pelvic ‘floor’ is in fact towards the back of t
and not at the bottom. This means that the support of the pelvic organs can be understoo understoo
from good positioning to provide maximum support, from the boney structure of the pelvis
surrounding postural muscles, and is not entirely reliant on the ‘hammock’ or sling of musc usually call the pelvic floor
We shall explore the effects of anteverted and retroverted pelvic positioning on the suppo
for the pelvic organs. The crucial understanding is that the instruction to ‘tuck the tailbone
not in the least helpful to promote optimal support for the pelvic organs, and in fact can be
promote stress on the pelvic floor and in fact, long term, to lead to prolapse of the pelvic o to insufficient support.
The very best references on this are Christine Kent’s book Saving the Wh Woman and Woman and her useful website and forum /www.wholewoman.com/
The key understanding here is that the L5/S1 junction needs to be freely moving yet length
supported by the ‘inner corset’ of deep postural muscles in order to enable the ideal tippin the pelvis to position the pelvic organs over the pubic bone for maximum support.
Other bodyworkers who have observed the importance ofSign anteverted pelvic positioning in up to vote on this title Not useful Useful and management general health and freedom from back pain (as well as prevention of prola
include Esther Gokhale, whose book 8 Steps to a Pain Free Back (free chapter can be
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Understanding the relationship betw pelvic angle and pelvic organ support
Christine Kent in Saving the Whole Woman (appendix Woman (appendix three, page 168) offers this exercise t ‘Demystify pelvic outlet contractions’. contractions’. I have added yogic instructions for the breathing breathing so can better connect with it from a yoga perspective: 1 Counter-nutated pelvis: Lie down, bend the knees and put the soles of the feet on the floor. Exhale and do mulabandha, feeling how the tailbone can be drawn closer to pubic bone. Contract rectus abdominus. Inhale
Now maintain this position as you exhale and bear down as if you are pushing your organs to the vaginal opening. Feel how the pubococcygeus muscle offers no resistance (a moderate prolapse will come easily down) 2 Nutated pelvis Now arch the small of your back.
Inhale. Feel your pelvic diaphragm tig lengthens from pubic bone to tailbon tightens across the middle.
Extend rectus abdominus by pushing and over pubic pubic bone. Feel the contr contr the transverse abdominus deep acro lower belly.
Now maintain this position as you be as if you are pushing your organs to opening. Feel how with the pelvis in position, the organs are being held a of the body and can thus resist the fo intra-abdominal intra-abdominal pressure.
‘These are the dynamics of pelvic organ support created and sustained by natural female standing (ie with the natural curve of the lower back, NOT the tail tucked under.)
‘So called Kegels (pelvic floor exercises) do not life the muscles up, they only move them sl forward. The key to maximising the benefit of pelvic outlet contractions is to do so while k lumbar curve in place. Try it both ways, pelvic tilted forward and pelvis tilted back , and yo for yourself that …the (pelvic floor exercise) is a lot less effective in the backward tilt… (K 153).
Standing cat with agnisara kriya NB Unsuitable during menstruation, pregnancy & immediate postnatal pe Sign up to vote on this title With the intention of maximising the beneficial anti-gravitational forces of inter-abdominal inter-abdominal p Useful Not useful calls ‘Whole Women created in agnisara kriya, Kent has also developed what she Fire Brea which integrates the pelvic tilt of the cat pose with the pose of agnisara kriya: exhaling into bandha with a very rounded back and inhaling with an arched back.
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Notes on peri-Menopause Basic understandings for effective yoga responses – from bud to seed
The heart of a positive yogic response to the experience of menopause is to embrace the e as a fabulous opportunity opportunity for re-evaluation, re-evaluation, reflection and change change at every level of being. being. important also to see the full circle of women’s life experience at this time as a cyclic progr from Bud, through Flower, Fruit and returning to the deep wisdom of the Seed.
This cycle can be understood for a woman as having moved through the experiences of: girlhood (bud), through womanhood (flowering), including motherhood or involvement other creative and nurturing conceptions, gestations, births and nurturings of projects and in the world (fruiting) to pass through the great change and arrive at menopause (re-see the future).
The heart of yoga philosophy in terms of the acceptance of each moment as it is (Santosa (Santosa presented to all women, often wrapped up in layers of tapasya or tapasya or disciplined attention, and the opportunity for the practice of ahimsa towards ahimsa towards oneself, in terms of offering tenderness forgiveness to oneself. Deep nurture and sharp awareness are the keys to utilising the to to help minimise and harmonise hormonal fluctuations, and offer relief and support during challenge: So the best approach comprises comprises both Prevention and Relief as described in the cas on the next page.
One of the most difficult aspects of the peri-menopause to deal with is the experience of un irregularity and lack of rhythm in terms of monthly cycles at a physical level, but mental and emotional life generally. generally. This is where yoga has a deep and and powerfully healing role role to play pranayama and meditation to promote acceptance of change in preparation for a safe journ through the passage to power. It is also important to acknowledge the the powerful influence culture and environment has upon our expectations of the experiences at this point in wom and to see the positive role for menopausal and post menopausal women in our families an social networks.
The yoga practice of SATSANG has huge importance here, and the support, sharing and w older women is absolutely crucial to the positive experience of menopause.
As a great support for this experience of satsang I warmly recommend Francina, Suza. 2003 Sign up to vote on this title and the Wisdom of Menopause: A guide to physical, emotional and spiritual h Not usefulInspiring com Useful Florida. midlife and beyond. Health Communications Inc. Deerfield Beach, of true life stories from yoga women, and sound advice from an Iyengar yoga perspective. E helpful sections on yoga and peri-menopausal peri-menopausal bleeding, osteoporosis and the emotional exp
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Menopause as a journey of Self Discovery
Material prepared by Frances Frances Lewis BWY. For enquiries about yoga retreats, and yoga for menopause, and to buy Frances’s book The Divine the Sacred Landscape of Britain (with Adeline Abad-Pedrosa), please visit www.franceslewis.co.uk www.franceslewis.co.uk o 07891 219 688
The changing of the hormones and periods stopping often coincides with children leaving or parents dying. And if a woman has not had children – then there is the mourning of the potential. Also more recently women who have babies at a later age may come into menop their children come into adolescence. Nothing really prepares us for this time of change an
Often women experience – hot flushes, dry skin, and loss of libido, aching muscles and join swings, insomnia, back ache, inability to make a decision. All of these or none of these symp be accompanied by a deep questioning: What is the purpose of life? Who am I? And what is purpose?
Menopause is a time of change, a major life transition. I have a sense that women during thi being called upon to become truly authentic and truly in their power. To walk into the wise role, to draw on all of their experiences from life, to integrate all that learning from the bum of life so far. And to give up all the lifting and carrying and doing that is so much a part of years.
We live in a culture of fear and poverty mentality, such deep old fear, personal fear, family cultural fear. So it is no wonder that there can be a lot of physical stiffness and pain and me confusion and emotional release during menopause. All change whether perceived as positi negative involves grieving.
It is my sense that the hot flushes are power surges or rushes of creative energy. It is my all the physical aches and pains are related to the way we block our powerfulness and auth The confusion and the disturbed sleep a reaction to the sometimes overwhelming overwhelming changes going on. It is a strong and beautiful healing phase and any unfinished healing will come up fo attention. Sign up to vote on this title
I recommend lots of quality time with your self. Write, dance, sing and rest. Useful Not useful Time in nature, simply watching the clouds go by or walking with a steady pace.
Create a personal sanctuary where you can put up a do not disturb sign. Maybe call it your
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Connect with other women, maybe a menopausal group or mixed age women's group.
I recommend gentle Yoga and time to explore the full and spontaneous breath and lots of d relaxation.
Many holistic therapies can help ease and support this transition without suppressing the gr is required. Homoeopathy, Counselling, Acupuncture, Nutritional Nutritional advice, Massage, Ayurved Begin to really listen to your intuition. Most of all go gently with love – Namaste Frances Menopause as a journey of transformation - books
The Wisdom of Menopause by Menopause by Dr Christiane Northrup, Northrup, ISBN – 13 978 - 0553386721 0553386721 This is a very wise and loving book about all aspects of menopause – I strongly recommend to all women nearing or during menopause. Also Women’s bodies Woman’s Wisdom by Wisdom by the s Christiane Northrup. I read both of these books during my 8 month menopausal gap from
The Seven Sacred Rites of Menopause by Menopause by Kristi Meisenback Boylan Santa Monica Press ISBN – 13 978 - 1891661136 The vast majority of books on menopause do not address what every transitional woman in knows: menopause is much more than just a list of physical ailments; it is a spiritual journey book outlines the seven rituals, or stepping stones, that a woman moves through on her m voyage, marking her way through midlife.
What your Doctor may NOT tell you about menopause by Dr John Lee ISBN – 13 978 – 0446691420 This book was recommended by Doctor Doctor Lee at Victoria Cro Surgery – Swindon. This is about the hormones in the water system from the contraceptive tap water is contaminated with hormones and you are getting a dose whether you take the not. This is an ecological disaster that has already happened. This is adding to menopausal s as well as low sperm count in men. This doctor favours progesterone cream and vitamin su and does not support HRT.
Eat your way through the menopause by menopause by Marilyn Glenville ISBN – 13 978 - 1856264686 Very enjoyable and informative recipe book for menopause. I have really enjoyed trying out from this book. I always respond well to eating nourishing delicious home cooked food mad love. Sign up to vote on this title
Useful Not useful Menopause by Menopause by Dr Miriam Stoppard ISBN – 13 978 – 0751334265 She details the advantages and disadvantages of Hormone Replacement Therapy. Some wom choose HRT to ease the way through this major life transition. However, if the motivation
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Notes on Yoga and Osteoporosis
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The yogic and ayurvedic perspective on osteoporosis connects it to our root chakra, to the earth, a sense of being stable, supported, sheltered and safe. In her astonishingly astonishingly powerful book ‘Women’s Heal: Through Inner medicine’ Mother Maya Tiwari observes observes that that ‘osteoporosis is a conditio literally relates to strength and support in the body and the sense of security in the mind. It occurs frequently in women who have psychologically psychologically not come to terms with the absolute and personal r their own ageing, death, and dying.’ (225) She also presents a number of rejuvenating ayurvedic ton medicines, and promotes very positively the idea that osteoporosis is in fact a reversible condition. food sadhana and meditation are key to the ayurvedic response to the condition.
The possibility that osteoporosis is reversible and certainly preventable is also borne out by the ins of Loren Fishman and Ellen Saltonstall, whose fabulous book Yoga for Osteoporosis: yoga that and preserves strong bones, the complete guide (2010 Norton, New York) sets out a full ra asanas to build bones. Osteopenic (early signs of possible possible osteoporosis) and osteoporotic versions versions are included, and the emphasis is on WEIGHT BEARING poses to build strength: ‘Yoga safely stresses bones without impact…with many poses that avoid moving joints altogether, y been shown to strengthen bones without any evidence that it weakens joints. …There are other bo osteoporosis and yoga, but the Fishman and Saltonstall one really takes the biscuit.
Special message about Endometriosi
This message is from Adrienne Egan, Mayan Abdominal Massage therapist and ex-chair of the Irish Endome society. Adrienne has been living with Endometriosis for decades: “Endometriosis “Endometriosi s is not to be underestimate devastating on all levels, affecting quality of life, ability to work and fertility. In some cases surgery is unavoid condition that requires long term care, including dietary changes, supportive bodywork, healing modalities, an changes. It is vital to address the health and state of the body’s energetic system, making sure all blocks to th of energy are dismantled. It is possible to live well with Endometriosis but it takes effort and a self care rou needs to be maintained. The rewards for this effort can be great and deeply healing, reaching further than physical level to how we perceive 'the feminine principle' within ourselves and its/our place in the world. Irrit pressure from the bleeding often causes severe pain and the formation of adhesions which can caus complications as organs become ‘stuck’ together. •
•
•
Endometriosis is classified in stages 1 -4 :
I – Minimal II – Mild Sign up to vote on this title III– Moderate Useful Not useful IV – Severe Many patients often experience associated pathology such as chronic pelvic pain, dyspareun
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Anatomy and physiology notes from Ruth Gilmore (
[email protected])
The mind and the body are two sides of the one coin – anything that changes one wi the other FEMALE REPRODUCTIVE SYSTEM
Consists of two ovaries, two uterine (Fallopian) tubes, the uterus, vagina, external genitalia and the The urethra is embedded in the front wall of the vagina, while the uterus lies between the bladder a rectum.
Uterus Shaped like a small inverted pear.
Consists of fundus (domed part), body (main part) and cervix (neck). Muscular wall (smooth muscle) = myometrium.
Lining = endometrium, deepest layer remains, while more superficial layer is replaced after the men up in anticipation of pregnancy and is shed each (non-pregnant) month.
The cervix consists of fibromuscular fibromuscular tissue and projects into the upper vagina. It contains numerou secreting glands in its lining. Uterine (Fallopian) tubes One end is attached to the the uterus, the other end is open and lies lies near an ovary. ovary. The ovary end is widened and has a frill of soft finger-like projections (fimbriae). Infections can make the tube walls stick together, so the tubes become blocked.
Ovaries Two small oval structures lying close to the open ends of the uterine tubes. Sign up to vote on this title
Produce ova (eggs) and hormones (including oestrogens, progestins and inhibin).
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No new egg cells are made after birth, when about 2 million are present; these decline to several h thousand at puberty. These egg cells are immature, immature, in a state of “arrested development”. development”.
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Vagina has a slightly acid pH during reproductive life, this inhibits growth of most opportunist bacte
External genitalia The perineum = diamond-shaped diamond-shaped region bounded by the ischial tuberosities (sitting/buttock (sitting/buttock bones) symphysis and coccyx. Vulva = area of external genitalia.
Labia majora (outer lips) enclose small labia minora (inner lips), that meet above at the clitoris. A "wishbone"-shaped mass of erectile tissue lies within labia minora and clitoris.
Clitoral erection is produced by parasympathetic nerves causing dilatation of clitoral arteries (filling tissue with blood) and constriction of the corresponding corresponding veins (preventing blood escape). Urethral opening lies just below (behind) clitoris. Vagina lies below (behind) urethra. Anal opening lies just behind (below) vagina. Vestibular (Bartholin's) glands secrete lubricant mucus into vestibule (vaginal opening).
Pelvic Floor Musculature Hammock-shaped Hammock-shaped sheet of skeletal muscle attached to internal walls of pelvis.
Muscle fibres arranged around urethral/anal openings preserve continence. Supports pelvic organs – bladder, uterus, and rectum. Muscle sheet is strengthened by circulating oestrogens and by use in regular sexual activity.
Breast Breasts = mammary glands + fat (variable amounts).
Each breast is supported by suspensory ligaments attached to underlying chest muscle, but can mov freely against the chest musculature. Mammary tissue = milk-producing cell clusters + ducts opening Sign on to up nipple. to vote on this title
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Lymphatic drainage of breast tissue is complex – most passes to lymph nodes on same-side axilla (a it can follow other pathways, including into the abdomen and across the midline.
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Day 14 = ovulation. After this, secretory phase phase – endometrium develops in anticipation of fertilisa In cycles of less/more than 28 days, ovulation occurs about 14 days before the onset of the period. If no fertilisation, endometrium degenerates and dissolves, resulting in the menses. The first half of the cycle is “oestrogen-dominated”, “oestrogen-dominated”, the second half is “progesterone –dominated”
Every month several egg cells begin the maturation process to develop into primordial follicles, follicles, und control.
Each month usually only one of the primordial follicles in one or other ovary develops to full matur the others degenerate. The “egg of the month” grows further, further, fluid forms around around it and a blister-li secondary follicle is formed.
The mature follicle (1 cm diameter) moves towards the ovary surface and at ovulation it bursts, rel ovum into the peritoneal cavity.
Follicle rupture can cause one-sided lower abdominal pain for a few hours (Mittelschmerz or midcy pinpoints ovulation time.
The remaining site in the ovary reorganises to become a corpus luteum, a site of oestrogen and pro hormone production. Chemical attractants steer the ovum towards the uterine tube opening. It is wafted by cilia along the tube into the uterine cavity, taking 2-3 days. Fertilisation Fertilisation by a sperm usually occurs occurs in the tube. Sperm have a "nosecone" bag of enzymes tha outer covering of the ovum, eventually allowing one sperm to penetrate the ovum and fertilise fertilise it.
A couple of days after fertilisation a fertilised fertilised ovum (by now developed into a hollow ball of cells) w implant (embed) in the thickened endometrium.
An unfertilised ovum dies and a few days later is passed out of the uterus with the degenerated end as the menses.
Hormonal control of the Menstrual Cycle Hormones circulating circulating in the blood co-ordinate the events each Sign month the on ovaries and the uterus up toinvote this title
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The pituitary gland lies under the brain, suspended by a stalk from the hypothalamus.
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Just before ovulation, o vulation, oestrogen o estrogen levels l evels peak. peak . A surge of LH causing ovulation ovu lation occurs. occ urs. Inhibin is secreted by the follicle cells and inhibits further FSH secretion after ovulation.
After ovulation, LH causes the corpus luteum to form, and progestin (especially progesterone) secr begins.
Progesterone causes thickening of the endometrium in preparation for the arrival of a fertilised ovu causes a slight increase in body temperature. If no fertilisation occurs, the corpus luteum degenerates after about one week.
Progesterone and oestrogens levels then fall sharply, triggering off a response from the hypothalam beginning the cycle again. Menopause
Gradual process around 45 - 55 years, ovaries fail to produce oestrogens or progestins.
Early menopause due to ovariectomy surgery or auto-immune auto-immune disease is associated with higher risk osteoporosis. Symptoms due to oestrogen lack – vaginal dryness, atrophy of internal and external genitalia. Other symptoms presumed to be linked with oestrogen lack – hot flushes (25% have these), sleep night sweats, headaches, irritability irritability – but link not proven. No evidence that weight gain is oestrogen-linked, probably lifestyle/psychological lifestyle/psychological link.
Weight redistribution (thickening (thickening waist), chin hair, thinning of head hair all linked to the influence o amount of testosterone normally produced by the female adrenals – there being insufficient oestro swamp its effect.
No evidence that menopause is directly associated with any increased degree of psychiatric disturb
CHALLENGES TO FEMALE HEALTH
Sign up to vote on this title Dysmenorrhoea Pain associated associated with menstruation. menstruation. Often improved improved after pregnancy. pregnanc y. Symptoms – crampy crampy lower ab Useful Not useful pain, sometimes low back pain, pain, lasting several hours hours around onset of period. 10% of women lose w regularly.
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Average blood loss is 40ml per period, period, with wide range of normal. More than 80ml regularly wil anaemia.
Associated with early spontaneous abortion (miscarriage), fibroids, fibroids, endometriosis, infections of ute tubes/ovaries, tubes/ovaries, IUDs, endometrial cancer, hormonal imbalances, menopause, hypothyroidism.
Treatment – depends on cause. 'D & C' (dilatation & curettage) sometimes sometimes used, also can provid samples for biopsy. Laser removal of the endometrium layer (endometrial (endometrial ablation) sometimes sometimes suit alternative to hysterectomy. Fibroids Benign tumours of myometrium (muscle (muscle layer of uterus). Can become very large. large. Often multiple
Present in about 20% 20% women. Uncommon under 30 years. years. Atrophy (reduce in size) after menopause. Can cause pain, menorrhagia and infertility.
Treatment – surgical removal (myomectomy), or hysterectomy when large (commonest reason for hysterectomy).
Carcinoma of the Cervix (cervical cancer) Second commonest cancer of women women after breast cancer. In UK incidence is rising rising despite screeni programmes, programmes, about 2000 deaths/year. deaths/year. Age of onset is dropping. dropping. Vaccine campaigns campaigns should reduce reduce in future.
Is preceded for several years by a recognisable and easily diagnosed non-invasive non-invasive condition of cervic cells, the basis of cervical smear tests.
Generally symptom-free symptom-free until late stage – some countries (eg Sweden) have made screening almost compulsory – with good results.
Strong positive correlation with STD transmission of viruses, especially human papilloma (genital wa and herpes simplex (genital herpes) virus.
Risk factors – young age of first sexual activity, number of partners (high risk in prostitutes), smokin circumcised partner reduces risk.
Treatment – early detection of pre-invasive stage and removal of affected cells Sign up to vote onprevents this title cancer dev Otherwise surgery and/or radiotherapy can help, success low in late diagnosis. Useful Not useful Endometrial Carcinoma
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Tubal blockage Very commonly the result of infection and inflammation of the tubes (salpingitis), usually from PID ( gonorrhoea etc), but can be from peritonitis or after childbirth or abortion (spontaneous (spontaneous or therap infection may go unnoticed at the time.
IVF can achieve pregnancy in some cases.
Subfertility (formerly called infertility) The inability of a couple to conceive after one year of unprotected intercourse. intercourse. Numerous causes: male problems, 20% uterine tube blockage, 15% idiopathic (no cause found). Absent or infrequent ovulation – can be due to hormonal problems in hypothalamus/pituitary, hypothalamus/pituitary, thyro also premature menopause, and PCOS.
Polycystic Ovary Syndrome (PCOS) Commonest cause of amenorrhoea (no periods) and oligomenorrhea (scanty periods) in clinical pra
Numerous small cysts (arrested follicles) and a thickened surface layer develop in the ovaries, imped ovulation. Associated with increased secretion of androgens (testosterone) and low levels of oestrogens. Hirsutism (excess body hair) and acne are common findings Causes not understood, probably complex. Fertility problems may be helped by drugs, eg clomiphene (Clomid) to stimulate ovulation.
Endometriosis Endometrial tissue is found in abnormal sites – on ovaries, within the myometrium, uterine tubes or through the peritoneal cavity or further afield (lungs, nose etc).
This tissue responds to monthly stimulation by hormones as does the normal endometrium, bleedin the menses. Irritation and pressure from the bleeding often causes pain. Sign('chocolate' up to vote oncysts). this title Build up of blood around ovaries produces large blood-filled cysts
Most patients are in socio-economic socio-economic groups 1 and 2.
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Associated with childbirth, especially having had several children, or perineal damage associated wit delivery.
Lack of tone can result in prolapse of bladder, uterus or rectum, which either sag down (partial pro come right down to appear externally (complete prolapse). prolapse).
50% of parous women (women who have had children) will have some degree of prolapse, about 1 have symptoms. It occurs only rarely in nulliparous (childless) women. Weakness can affect sphincters closing urethra and/or anal canal, causing incontinence.
Urinary incontinence is common; two types – 'stress' (on coughing, jumping etc) and 'urge' – need t with little warning. They can co-exist. co-exist. Three-quarters of sufferers won't tell partner, 90% won't tell family or close friends. About 2 million women in UK have urinary incontinence incontinence to some degree.
25% of new mothers have urinary leakage during the first 3 postnatal months, 4% have faecal incont 15% will continue with urinary problems longterm. Pelvic floor exercises without other treatment can improve 70% of women by 70%.
Urge incontinence is due to instability instability of bladder control, nerves controlling bladder outlet are ove Improves with bladder training programme.
Physiotherapy with biofeedback, electrical electrical stimulation, use of weighted vaginal cones, or surgery ma required for some. HRT can improve urge incontinence, and other drugs are available.
Carcinoma of the breast (breast cancer)
Commonest women’s cancer, affects affects 1 in 12 in UK, commonest cause of death between 35 and 54 About 5% of tumours caused by dominant genes, about 9% thought to have hereditary factors.
Other risk factors – having no children, early menarche, high socio-economic group, high-fat diet, h oestrogen therapy. Sign up to vote on this title
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Symptoms – lump may be felt, skin dimpling, nipple inversion or discharge, discharge, change in breast contour
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Bones and calcium metabolism: Calcium in the body exists as solid material in bones and in solution in the blood.
Bones consist of active cells (osteocytes) and protein fibres (collagen) embedded in a background m hard calcium complex. The collagen is arranged along the lines of mechanical stress of the bone. Where stresses are maximal, bone is solid (compact bone).
Where stresses are less, bone is like hard sponge, forming a network with spaces (cancellous or tra bone). Throughout life, the calcium complex is being dissolved dissolved and replaced on a daily basis, in such a way maintain blood calcium levels within a narrow range of normal.
These processes (calcium metabolism) are controlled primarily by parathyroid hormone and vitamin Bone mass increases up to the mid-30's then declines. Some women are 'fast bone losers' after the menopause, especially if menopause is premature.
Adequate dietary intake of calcium is important (1000mg/day, ideally 1500mg/day menopausally), als i.u. vitamin D. A minimum of 30 mins weight-bearing exercise exercise 3 times/week has been shown to be beneficial (not Smoking accelerates bone loss.
Sympathetic Nervous System: Part of the autonomic part of the nervous system, governing internal functions, sweating and regula blood flow by its constrictor effect on artery diameter.
Is responsible for activity in everyday life, eg stimulates the body during all movement and exercise. In acute situations heightens alertness and prepares one for action by the FFF reaction (fright, fligh This does not represent the day-to-day level of activity of the sympathetic, but is designed to be when danger is perceived. Sign up to vote on this title
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During FFF, adrenaline pours out of the adrenals into the blood. When quiet and relaxed, adrenalin production here is minimum.
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Case Study 1: off the pill but where’s the baby? J: aged 31, bursar and marathon runner seeking to conceive Reconnecting with awareness of the menstrual rhythms Prefatory comment:
This case study is presented first because the story here gets to the heart of a very commo
experience: that of total disconnection from the rhythms of the cycle, and lack of awarenes
potential of healthy menstruation menstruation as the key to health and fertility. The most striking thing
initial meeting for this client was the repeated attempts which it took to discover when she actually begun menstruating. menstruating. Three times when asked about this the client mentioned mentioned the
which was in fact the year when she stopped taking the contraceptive pill. It was only on th enquiry when I pushed again to find out about the beginnings of her menstrual experience, client actually reconnected reconnected with those early periods. She in fact began menstruating at 14,
explained that she had encountered no problems for the first two years, but then (coincidin
some profound and eventually terminal health issues which her brother had experienced at
and with a change of school to college) she began to experience such profound debilitating
heavy bleeding that she was prescribed the contraceptive contraceptive pill by the family GP. On further
it turned out that the ‘unbearable’ nature of the periods was usually one day of having to be off college, and resting in bed with pain and heavy bleeding. She felt that the contraceptiv
she had been taking had helped her to manage her periods, making them lighter and reduci so that she did not need to miss school, college or need to rest.
She took it for over ten years continuously, and expressed great surprise that this might ha Sign up to vote on this title
impact at all on her problems with ovulation and conception when she decided to come off Useful Not useful with a desire to conceive.
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period, and so had discovered that the cycle on the left side was longer than the cycle whe
ovary was ovulating. She had acquired a precise precise mathematical understanding understanding of the cycle cycle b
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unaware that her cycle might have any connection with the cycles of the moon, or indeed t
understanding the rhythms of the cycle could provide any insight into the mood swings and
fluctuating levels of vitality and debilitating lack of energy and ability to relax that she had co yoga to gain teachings on.
First session was a group session for women’s health, after which she reported that she felt relaxed she had done in years.
She returned for a one to one session, in which I took a case history, and taught the follow
practices with the intention of creating a short home practice that could be done when she home from work: Full yogic breath Ujjayi pranayama Sounded breath ‘I CAN breathe!!’ Super deluxe savasana with calves resting horizontally supported on chair. Supta baddha konasana, moving into the seed/flower sequence with ujjayi pranayama
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Case study 2/ Miscarriage
Recovery from and promotion of ovulation with a view to a healthy natural conception. A: Client background and presenting concerns
This married woman in her early thirties sought yoga therapy in the days immediate following a miscarriage (after 8 weeks of pregnancy). She had been taking the fertili drug Clomid to promote ovulation. She is from India, lives in London, and has until very recently led an extremely busy professional life, running her own business, and needing to make frequent very long haul flights for business projects. She has made big changes in her life, deciding to slow down, take more rest time and focus on conceiving a child. She says ‘This is my priority now’. She has done some yoga in th past, and was following a daily pranayama programme involving kapalabhati and na shodana. She arrives for the first session with her husband, who is very supportive and engaged throughout the session.
B: Therapist response
New moon! Time for change and new beginnings – focus during session, Initial session 90 minutes, follow up session two weeks later 60 minutes. Aim in first sessio to provide healing, restful practices to promote balance and nurture following the miscarriage. First programme given: 1 Super-deluxe savasana savasana - rest pose with knees knees up on chair/bolster chair/bolster 2 Semi-supine - Full yogic breath with awareness techniques (using hands in yoni mudra). 3 Ujjayi breath to use with synchronised movements. 4 Basic pelvic awareness tilts and lifts with full yogic breath (base position has feet on floor under bent knees). Focus on EARTH, grounding the feet. 5 Seed to flower: alternating between opening and protection. (Mini-Shakti bandhas from supta baddha konasana with healing, synchronised breath and movement: arms moving above and below head,Sign knees up toopening vote on thisand title closing: followed by restorative supta baddha konasana. Useful Not useful 6 Seated pelvic Shakti bandhas (‘churning the mill’) freeing of feminine energy with legs open. Focus on feet anchoring and hips circling.
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Second programme provided (two weeks later) 1 Re-cap on the breath and synchronised movement, as per first Sequence, items 1 – 5 2 Plus the Chandra Sequence (see previous pictures at end of document) 3 Yoga Nidra with shins resting in baddha konasana up on a chair.
C: Examples from this case history
In the first session it was noticeable that that the client was breathing breathing very erratically. was anxious, vulnerable and wanting to heal but not knowing quite how to go about She expressed great surprise at how gentle the programme was, in comparison with other approaches to yoga, which she had encountered. She also expressed great re that this was the case. She was clearly surprised by her lack of connection to her feet and inability to move and ground her toes and heels. Her husband was keen to her connect with this part of the programme. She was noticeably calmer at the end o the session.
Second session, she was very keen to attend – coming over in her lunch hour immediately after consultation with with her GP. She was delighted to share the effects her practices ‘ It feels right’ she said. She had more facility with lengthening her her breath, more connection to her body.
D: Practical effect of Yoga therapy in this case
This young woman was highly motivated and keen to heal and conceive. Her husba was very supportive of her change change in lifestyle and shift of focus. She practised almo every day following the first session, usually about 25 minutes for the breath and movement, and then with the yoga Nidra (15-20 minutes in the evening).
At the second session she she was evidentially more grounded, grounded, with higher vitality and also a sense of clear focus and and positivity. She explained that she had enjoyed enjoyed the yoga, that it had given her a focus to help her slow down, and that she was committ to taking time to heal naturally: she said her GP had suggested taking Clomid again because she had not yet ovulated (2 weeks after miscarriage) but the client decide s Sign up to vote on this title would prefer to wait and see if and when her her period resumed naturally. She said sh Useful felt the yoga gave her tools to feel positive about her cycle returning naturally and sh Not useful would work in this way and wait and see. She was very positive about the second session, and planned to continue practice.
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Case study 3: Miscarriage/s
Supporting recovery from previous miscarriage/s, and promotion of healthy menstruation with a view to a healthy natural conception. A: Client background and presenting concerns
This very fit, healthy and vital single woman in her mid f orties sought yoga therapy i the months following a miscarriage in the previous year (after 8 weeks of pregnancy She had recently split with her partner ‘the love of her life’ and was fully aware of he own distress. They had previously done two rounds of IVF in the past three years, a she had conceived, but miscarried on both occasions. She also spoke about three previous abortions she had had after conceiving with ‘the wrong men.’ She lived in the rural far North, and came to the yoga therapy session in London, where she was attending a training day. The client was a highly intelligent and creative freelance filmmaker, who is fully conscious of her deep desire to change the focus of her life away from work and and towards family. She described it as as a ‘very deep, primal urge’ whose power she acknowledged.
She described herself as ‘super-fertile’ – citing the ease with which she had always conceived in the past, and her mother and sister who both had four children ‘without meaning too’. She expressed pain and sadness that this ‘super fertility’ seemed to b passing, and she was fully aware that at her age and in her present circumstances t the likelihood of conceiving with her chosen partner was very slim. She was also investigating IVF with donor sperm and adoption.
She had previously practised yoga over many years, mostly from books, and sometimes on a daily basis (during a visit visit to India). This was her first one to one yo experience.
B: Therapist response
Initial telephone session 30 minutes; follow up session one week later 90 minutes. Aim on telephone to counsel anxiety anxiety and get background information information and provide Sign up to vote on this title guidance on reading and lifestyle as requested r equested by client: recommended Baby recommended Baby Makin Bible, and also work by Francesca Naish. Naish . Useful Not useful
Aim in first face-to-face session to listen to story (there was weeping) weeping) and to provide
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has feet on floor under bent knees). Focus on EARTH, grounding the feet 5 Bridge pose with Mulabandha, to connect inner and outer worlds. 6 Seed to flower: alternating between opening and protection. (Mini-Shakti bandhas from supta baddha konasana with healing, synchronised breath and movement: arms moving above and below head, knees opening and closing: followed by restorative supta baddha konasana 7 Gentle moving lying twist with breath and arm movement synchronisation. 8 Legs on chair in supported supta baddha konasana for Yoga Nidra with emphasis on SANKALPA which we discussed at length before using a ‘just for now’ sankalpa. Learning support provided: Simply Calm CD for Ujjayi and Yoga Nidra. Also a marked copy of The Baby –Making Bible Yoga fertility Sequence.
C: Examples from this case history
The challenge with this client was to balance the support for healthy conception and to address the real possibility that this may not occur easily, or even at all . The balance of the session was very much towards listening (30 minutes). Because the emotions of grief, loss, frustration and disappointment were so vivid, it was importan to offer a practice that was spacious and gentle enough to give the client time to set after all she had spoken of, yet at the same time to give her a grasp on a practice th would be helpful to take away and utilise through the next few months with each stage of her menstrual cycle.
D: Practical effect of Yoga therapy in this case
It was evident that the Ujjayi breath provided an immediate sense of power, release and control. “I can feel how useful this this will be to me’ she said. There was also a sense of relief that the programme did not set additional challenges or difficulty, but rather provided soothing and comfort, with a sense of movement and release.
The client has since been in touch by email, explaining that her period started the ne day after the session, and that she was making time in her day to do the relaxation practices because they felt good. Sign up to vote on this title
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Case study 4 /Endometriosis – pain management Age 33 Marital status - in partnership Occupation /lifestyle – Head of a charity, lives in London, frequent intercontinental travel. Slight build. Vegetarian
Journey to yoga? – 2 years previous yoga. Through YBT therapy classes and Well Woman y one to one session for yoga and hypnotherapy
Presenting issues – intense pain during menstruation.
Since 14 or 15 – so around 16 years. Each cycle, with more intense pain every 3
rd
or 4
peak of pain continuing for about 6 hours and so intense that she would usually be ad
hospital. Usually to A&E for an overnight stay and morphine – the only drug which seems the pain. Has tried all available pain killers, nothing else works.
Has investigated surgery for removal of endometriosis – but following surgery for removal (one golf ball sized, one orange sized – is reluctant for further surgery at present. Programme Did four or five sessions one to one.
Learnt pain management and relaxation techniques based around use of UJJAYI and self hy
After fifth ses sion she called calle d on telephone in the middle of an a n attack of severe seve re pain.
She was seeking guidance in the use of the techniques to manage the pain – spent one ho Sign up to vote on this title
phone being guided through breath and self hypnosis for pain relief.
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She called later to report that the attack had lasted for 17 hours (10 hours longer than usua much to her astonishment she had not gone to hospital:
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Case study 5/ Sub fertility and preparation for conception Age 33 Occupation – TV researcher, lives in London Presenting issues – seeking to conceive, been trying for a baby for 2 years. Route to yoga – acupuncturist and friend recommended
Programme
Two one to one sessions teaching gentle movement to free pelvic energy and key restora practices using breath awareness and yoga Nidra: Pelvic tilting in kandharasana/ setu bandha Blooming sunflower – rhythmic supta baddha konasana with arm movement Variations from luna yoga Golden thread breath Yoga Nidra in supported supta baddha konasana Recommended using 15 minutes to relax in this pose daily
After two sessions re-appeared some months later in pregnancy yoga class – now moth children, son and daughter.
Useful resources from Foresight – the organisation for preconception care Also sequences sequence s from Relax Rel ax and Renew, Renew , Judith Lasater. Lasater . See also ‘Getting pregnant faster’ Marilyn Glenville Sign up to vote on this title
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Case Study 6 / Prolapse Age: 34
Occupation – ex lawyer, lives in London, now mother of two children - a son 3 years and d months
Journey to yoga –
Pregnancy yoga on first child, and postnatal recovery yoga and baby yoga on first child.
referred by GP to a physiotherapist and specialist women’s health physiotherapist be prolapse.
Presenting issues – issues – Mild /medium uterine prolapse following birth of daughter. Causes discomfort when walking, especially if carrying/pushing weight. Experienced no practical assistance or improvements when following the advice given by other health care practitioners to whom she was referred. “They just told me to do my pelvic floor exercises’
Programme – Intense work over four weeks – meeting once a week w ith set homework bet Education (responding to needs of pitta/vata mind) – using diagrams, models and books Explanation Breath linked pelvic tilts and lifts from kandharasana Abdominal breath br eath and mulabandha mula bandha in kandharasana kandha rasana As above, continued conti nued using blocks, bloc ks, bolsters and lifts to work wo rk in elevated position.
Developed to work towards supta uddiyana bandha (see Mother’s Breath and Blandin Germaine – The Female Pelvis. Sign up to vote on this title
Following weeks developed all of the above to lead into Supta uddiyana bandha 7 repetitions
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Case Study 7 / Fibroids Age: 52 Occupation – financial consultant
Journey to yoga –
Life long interest in meditation. Regular weekly classes attended for a number of years.
women’s yoga retreats. Daily self practice of some asana, but discontinued because of d from the fibroids.
Presenting issues – issues –
Swollen belly – up to around 28 weeks pregnancy gestation equivalent. Tenderness, soreness, pressure when lying on front. Rapid increase in size of fibroids period (six months). months). But previously previously present for many years.
Distress at symptoms, symptoms, d
Surgery had been recommended but had elected to try alternative methods. Had alrea considerable efforts, using homeopathy changes in diet etc.
Programme – Attendance at w omen’s yoga retreats annually – and then one to one session. Home practice of YOGA NIDRA – specially developed practice utilising client’s own metaphors and concerns – all voiced during a one to one session: the language in the yoga all about coming home to herself, about feeling at home in the womb, about truly making
herself to feel completely at home, to explore the feeling of being at home in her body. Lit
experience was that the fibroid had grown to the size where there was no room for her to be
to herself and her own concerns in the womb. These feelings also resonated arou
experience of her being in a care-giving role in her familySign following the up to vote on serious this title illnesses o
and some extreme demands around family needs.
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The yoga Nidra was recorded during the one to one session and then used most days the
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Case Study 7 / Menopause Age: 54 Occupation – bank cashier, mother of grown up children and yoga teacher
Presenting issues –
‘Mind wipe!’ Unable to think, concentrate or focus. Worried that she would be unable to d effectively. Emotional disturbances – extreme mood swings. Hot flushes – drenched in sweat, trembling and raging high temperatures – random onsets night, but also occur during the day.
Programme –
Attended weekly yoga class and had her own practice too. One to one consultation identified key practices for management and prevention.
Management – practices to use during the day to help handle symptoms:
sheetali and sheetkari (cooling breaths) to reduce temperature, ujjayi to assist in concentra breath counting in small batches to hold focus.
Golden square breath with full yogic breath to calm emotional disturbances, also breath ba
Prevention – practices to do in the evenings and at weekends to burn off excess heat an
state of balance and calm:
Surya namaskar, whichever version she felt like, up to twelve heat Sign rounds up to voteuntil on this titlebuilt and re Useful– ranging Not useful Selection of backward bending practices according to inclination from bridges to u danurasana. Headstand and shoulderstand followed by plough and matsyasana.
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A Womb-Friendly Yoga Manifesto Part 1 / the need for womb-friendliness in the yoga world
Most of the people on this planet who practise and teach yoga are women. Most of these women have wombs. And many of these women have little clear understanding about the effects of yoga practice wombs.
This is because yoga was originally developed by men for men’s bodies, and has been, until recently, transmitted through exclusively male lineages. Traditional forms of teaching yoga are thus likely to have zero have zero womb womb awareness, so there is much ignorance and confusion in the yoga world about what happens to our wombs when we practice yoga. The aim of the Womb-Friendly Yoga Manifesto is to ensure that every woman who practises and teaches yoga is fully informed about the key techniques to avoid at certain times, so that she may fully respect and honour the health of her womb throughout her life. When a woman has correct and complete information then she has the power to make appropriate yoga choices for herself.
The information provided overleaf sets out the aims and effects of certain yoga techniques an the effects of these practices on the womb. Why bother?
The healthful energies of a woman’s womb are key to her lifelong wellbeing and vital
In yogic anatomy of the energy body, the womb is the seat of creativity, fertility and capa nurture and grow new life, new ideas – to manifest. It is literally the cosmic gateway for shakti for shakti (power) Sign up (power) to vote on within. this title
Not useful Useful Yoga is all about refining awareness, of body, mind, breath, emotions and energies
it is about ‘union’ or re-connection with the source of all life.
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Womb-friendly Womb-friendly yoga manifesto part 2 / the information
‘Caution please – wombs present’ The following practices need to be handled with caution for female yoga practitioners at many times in their lives
close connection to each other. The all three locks when practised togeth more intense then when they are pr singly.
Inversions One of the key purposes of inversions in hatha yoga is to reverse the flow of apana. apana. Reversed apana does apana does not effectively release menstrual flow, so practising inversions during bleeding can lengthen the length of time that you bleed. Practising inversions during pregnancy has an unquantifiable effect on the blood flow to the womb. Since rectus abdominal muscles in pregnancy are necessarily stretched, they are unable to contract to provide the usual source of lower back support during inversions. Postnatal women rarely have the necessary abdominals strength to provide adequate lower back support for accurate practise of inversions
Pumping breaths (Kapalbhati Bhastrika, ‘Breath of fire’) All these breaths use rhythmic abdom pelvic floor contractions to facilitate exhalations (kapalbhati) or forced and exhalations exhalations (bhastrika). (bhastrika). They of activate rhythmic lifting and lowering pelvic floor and are frequently follow practice by application of the bandha described above to maintain a longer after exhalation (bahir kumbhaka). T accurate practice of these breaths bo upon and requires abdominal strengt it can be impossible to practise them during pregnancy. The action of thes directly and rhythmically compresses releases the womb repeatedly. This unquantifiable effect on the baby insi womb, and upon the oxygen and car dioxide levels in the blood circulated placenta and the baby. It also has the reversing apana, so the same comme menstrual flow made in relation to th apply to these breaths.
Bandhas The purpose of bandhas (locks) in yoga is to alter and contain the flow of energies in the body. Mula bandha (root lock) when practised in the classical fashion with a lift on exhalation, is intended to reverse apana, apana, and this is the energy responsible for the release of menstrual blood flow and also the flow of blood during healing after birth. (There are alternative breath patterns which can be used to support this flow). Practising a strong or continuous mula bandha during pregnancy can create a thickening of the pelvic floor muscles that may obstruct the passage of the baby in second stage labour. Uddiyana bandha (abdominal lift) brings a powerful physical uplift to all the
Hot and/or fast yoga The practice of yoga asana sequence build heat, or which are done in a gr heated environment are intended to greater flexibility and range of motio joints asana pract practice. Signduring up to vote on this titleice. This can problematic during Useful pre-menstrually, Not useful or postnatally, especially when lactat hormonal changes promote softness
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compromising fertility. Hot fast yoga during lactation can impact adversely on breast milk production and postnatal recovery. Yoga and womb life: life: special times times At these special times the practices described above can be especially inappropriate. 1 When menstruating During menstruation the womb is under the influence of the power of a special prana (or energy flow) called apana that, amongst other things, controls the downward release of menstrual blood. The practice of vigorous pumping breaths and bandhas which reverse apana, can lengthen the time it takes to release the blood. Menstruation is a time when prana naturally gravitates to the uterus to effect the shedding and renewal of the womb lining, so often the time before and the time during menstruation is a time when there is simply less available prana to put into a more externalised yoga practice such as asana. 2 When your menstrual cycle is very erratic, or absent, and you are seeking to re-establish a more regular rhythm At these times it can be wise to avoid the fast and hot yoga in order to focus the energies towards nourishing the body in order to encourage the menstrual cycle to return or to become more regular. 3 When using an IUD (intrauterine device) The correct positioning of an intra-uterine device is not only essential for its effective functioning, but also for comfort. comfort. Pumping breaths and uddiyana bandha can sometimes dislodge IUDs from their correct position, causing pain, bleeding or losing ‘the string’.
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At the time of conception an the first three months of pregnancy, of a woman’s pranas are mobilised in astonishing job of creating new life. I delicate time. time. Great powers powers workin the womb, and so very little prana is for anything else. 5
During pregnancy (14 As the pregnancy becomes se established, many physiological adapt made by the mother’s body to accom the growing baby. They effect every the body, most significantly in terms practice, the cardiovascular system a musculoskeletal system. This means specially modified yoga practices are either in yoga for pregnancy classes, skilled and experienced teacher who respect for the massive changes that the mothers body, breath, mind and during pregnancy in preparation for motherhood.
6 During the postnatal However her baby/ies arrived, a wom has just given birth is in a vulnerable physically, emotionally and physiolog joints may be unstable, unstable, abdominal an floor very weak, her emotional state sensitive and her vitality low. Sleep d and the displacement of pelvic organ widespread experiences during this t practice during this period can bring healing benefits, but it needs to be ha very carefully by knowledgeable teac Sign up to vote on this title are aware that standard approaches Useful Not useful pranayama, and including most of the on the ‘Caution, ‘Caution, wombs present’ list do more harm than good. The same
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In this time of uncertainty when menstrual cycles may be very erratic, very heavy, or sometimes continuous, continuous, yoga practice needs to be responsive to changing, sometimes rapidly changing needs. Although some of the practices on the ‘Caution- Wombs Present’ list, for example inversions and some pumping breaths, can certainly be beneficial outside of bleeding times, it is important to understand that responses to menopause are highly individualised: for example fast and heating practices may be superbly helpful for some women but deeply depleting for others. 9
18722864 Ellis Psychology of
Yoga asana (done slowly and stea proven benefit in the prevention management of osteoporosis, an the pumping breaths and bandha value in optimising vitality. Practi inversions and fast or hot yoga n cautiously evaluated according to capacity of the student and her p experience and encounters with preceding ‘special times’ (in parti experiences with pregnancy/ies, t of her postnatal recovery/ies and nature of her menopause) which influence the choice of appropria after menopause.
Post-menopause
At a glance table for womb-friendly yoga practice. Types of yoga practice (Key: ! = ok; X = avoid; ! = with care; ?? with extreme caution) Times of a woman’s life / times in the menstrual cycle
a r a h a d h n d a n l a a b J
s n o i s r e v n I
t s a f r o a t n o a s H a
g s n h i p t m a u e r P b
a h a d l n u a M b
a n a a y h i d d n d a U b
During menstruation When menstrual cycle erratic / absent and you are seeking to restore balance When you are seeking to conceive (including during IVF) During first trimester of pregnancy
X X
X !
X ?
X ?
X !
? X
X
!
X
!
X
X
X
!
X
!
X
X
During second trimester of pregnancy During third trimester of pregnancy During immediate postnatal recovery period (first twelve weeks) During extended postnatal recovery period (up to 2 years) During lactation
X X X
! ! ?
X X X
! ! X
?? X X
X X X
!
!
!
!
!
??
??
!
?? Useful !
X
!
X
With an IUD in place
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!
!Not useful?? !
!
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Bibliography and useful websites
www.yonishakti.co for downloads from Yoni Shakti – worth checking regularly, new audio and video www.yonishakti.co for all the time. Top tip for support over menstrual and other explorations of women’s issues from a sp inspired point of view is http://www.redschool.net ‘Illuminating the path to power and wisdom’ ! A gem. Yoga therapy resources –it’s worth signing up as a member to get access to the articles and bibliog www.iyi.org.uk 1. Women’s Health London, London, really useful handouts and clear information on full range of wom health issues for you and your clients http://www.womenshealthlondon.org.uk/ http://www.womenshealthlondon.org.uk/ 2. Natracare’s girls Natracare’s girls menstruation information, information, schools project on women’s health: www.natracare.com/p347/en-GB www.natraca re.com/p347/en-GB/Teachers-Centr /Teachers-Centre.aspx e.aspx 3.Big Shakti , Australian yoga therapy site co-founded by Dr Swami Shankardevananda (autho Bihar School Yoga Therapy books). Sound, passionate writing and guidance on all things sha http://www.bigshakti.com/ho http://www.b igshakti.com/home/what-is-sha me/what-is-shakti kti
4.Calais-Germain, Blandine. 2003. The Female Pelvis: Anatomy and Exercises . Eastland Press: Seattle. Useful reference reference for this module – try out some of the exercises. 5.Chiarelli, Pauline. Pauline. Women’s Waterworks. Waterworks. Neem press. A fabulous, world best-selling best-selling g female pelvic floor, written by a physiotherapist continence advisor. A free chapter is down load at www.womenswaterworks.com 6. Kent, Christine, Saving the Whole Woman is a passionate and sustained argument a surgical approach to prolapse, it offers some radical rethinking of prolapse prevention and c online forum is worth visiting for information on this topic http://www.wholewoman.com/ 7. Naish, Francesca, Natural fertility. fertility. And see her website www.fertility.com.au Vitally perspective on fertility and lunar cycles, optimising natural fertility, managing conce contraception. 8. Northrup, Christiane. Women’s Bodies, Women’s Wisdom; The Wisdom of the Menopau Daughter Wisdom Wisdom and indeed anything else by this inspirational US MD are absolutely reading. Her website and forum forum is also well worth worth a visit: http://www.drnorthrup.com/ 9.Ohlig, Adelheid. 1994. Luna Yoga: Vital fertility and Sexuality. Ash Tree Publishing: W New York. Comprehensive and inspiring – full of helpful modifications modifications and good ideas. 10.Pope, Alexandra. Alexandra . The Wild Genie: The Healing Power of Menstruation . (Sally Milner P 2001); Walking with the Genie: The M odern Woman's Menstrual Health Kit (self Kit (self published, The Pill: are you sure it's for you? 2008 Jane Bennett and Alexandra Pope (Allen and Unwin Alexandra is a real r eal menstrual guru! She runs workshops all over the world and is well wor out. Also her website www.wildegenie.com www.wildegenie.com is is full of really valuable links to other useful sites 11. Saraswati, Sw. Satyananda. 1984 . Kundalini Tantra. Tantra. Bihar School of Yoga. Munge reference on chakra energetics. 12. Saraswati, Sw. Satyananda. 1992 [1977]. Nawa Yogini Tantra. Bihar School of Yoga. M Sign up to vote on this title Full of insight and helpful yoga guidance on many aspects of womens’ health. Essential ref Not Apart useful from that, e Useful this course, but be wary about the guidelines during pregnancy and birth. else is trustworthy. In addition, many of the practices taught in the course are described and/or illustrated in de
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Well Woman: Yoga for Women's Health and Vital Energy
END OF MODULE COLLABORATIVE LEARNING COSOLIDATION and SELF-ASSES
Section 1
Mark each statement T or F for True or False in the t he left hand margin. If you yo u do d o not know the DK (don’t know). A correct answer scores 1 mark, mark , don’t know scores sco res 0 and wrong wro ng answers sco DO NOT GUESS! The questions are arranged arr anged in groups of five for convenience of marking mark ing only.
1.
Luteinising Hormone (LH) secretion is an important trigger for ovulation.
2.
In a menstrual cycle where fertilisation does not occur, the corpus luteum degenerates a month’s activity.
3.
In polycystic ovary syndrome (PCOS) endometrial tissue is found in sites other than lining.
4.
Painful periods are usually associated with spasmodic uterine contractions.
5.
The fundus of the uterus is the part adjacent to the cervix.
6.
The cervix projects downwards into the upper vagina.
7.
The clitoris is the only part of the female genitalia that contains erectile tissue.
8.
The breast lies over the pectoral muscle but is only loosely attached to it.
9.
The vagina contains numerous mucus-secreting glands in its walls.
10.
The perineum is the diamond-shaped area bounded by the ischial tuberosities, coccyx tip symphysis.
11.
The deepest layer of the endometrium remains after the end of the menses each month.
12.
Egg cells in the ovaries decline significantly in numbers between birth and puberty.
13.
In an ovarian follicle the supporting cells around theSign ovum produce up to vote onhormones. this title
14.
Useful Not useful Menarche is defined as the first day of the first menstrual period at puberty.
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20.
The bag of enzymes at the head end of a single sperm contains enough enzymes to through the wall of the ovum.
21.
During reproductive life vaginal secretions are slightly acidic in order to protect again bacteria.
22.
By the time a fertilised egg embeds in the endometrium it has developed into a hollow ba
23.
The lining of the uterine (Fallopian) tubes secretes a chemical attractant that encourage to enter the open end of the tube.
24.
The finger like processes at the open end of the uterine (Fallopian) tube move to waft the the open end of the tube.
25.
Each ovary is attached to the uterus by a strand of fibrous tissue called a ligament.
26.
The pelvic floor muscle sheet consists of smooth muscle.
27.
The pelvic floor muscle sheet becomes weaker at the menopause due partly to the drop i levels in the blood. The secretion of hormones from the corpus luteum is controlled by the hypothalamus a pituitary.
28.
29.
Urge incontinence is caused primarily by pelvic floor weakness.
30.
Chin hair development in post-menopausal women is due to testosterone secreted by cortex.
31.
Chlamydia is the commonest sexually-transmitted disease in UK women.
32.
The uterine (Fallopian) tubes have cilia in their lining that beat in the direction of the uter
33.
Previous pelvic infection is the commonest cause of uterine (Fallopian) tubal blockage.
34.
Fertilisation occurs most commonly within the cavity of the uterus. Sign up to vote on this title
35.
Useful nerves Not usefulon the clitor Clitoral erection occurs due to the action of sympathetic allowing the erectile tissue to fill with blood.
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2.
! ! ! !
! !
! ! !
! ! !
directly
influential
in
terms
Muladhara Swadisthana Manipura Anahata Vishuddhi
Vata Pitta Kapha
r
Asana Pranayama Deep relaxations Kriyas
Shakti bandha/s Uddiyana bandha Jalandhara bandha Mulabandha
In management of natural fertility, which four of the following aspects of female fertility ar to provide guidance for conception and contraception? ! ! ! ! ! !
7.
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In management of uterine prolapse postnatally, which two of the following bandhas (in modified forms if necessary) may prove most helpful? !
6.
18722864 Ellis Psychology of
As a general rule, in cases of subfertility, what single practices are likely be the most valuable in any yoga therapy programme? !
5.
PD Gyne Reviewer (1)
As a general guide, during peri-menopause, fluctuations in temperature and mood swi understood as an imbalance of which two dosha/s? !
4.
of 80
Which three chakras are the most concerning the female reproductive system? !
3.
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Cervical mucus changes Oestrogen levels Basal temperature Responses to synthetic hormones Lunar biorhythm Cycle awareness
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During which three of the following times in a women’s menstruating life may non-ovulator
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Twice daily meditation Lunar cycles and biorhythm awareness Daily pranayama
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9.
When teaching yoga to a general class that includes women of childbearing age, which four following questions are most crucial to ask (discretely, or publicly according to your relatio your students) before deciding what is appropriate to teach? ! ! ! ! ! ! !
What level of asana practice is usual for you? Have you had a baby in the past three years? How long have you been practicing yoga? What is your favourite style of yoga? Are you breastfeeding? Where are you in your menstrual cycle today? Have you got an IUD?
10. When teaching yoga to women, which three of the following categories of yoga techniques a likely to require caution from the teacher? ! ! ! ! ! ! ! !
Yoga Nidra Pumping breaths Forward bends Twists Inversions Long-sustained standing poses Uddiyana bandha variations Restoratives
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Section 3: these are longer questions to consider at your leisure – guidance for medal an will be provided before the close of the course.
Please read all the following scenarios and answer all the questions pertaining to each. These ca are composite characters based on real experiences. A. On menstruation:
Esther is 22 years old, and experiences a very heavy menstrual flow accompanied by extreme pain. Sh told by her GP that the pain may be due to endometriosis, and that further investigations are recomme
Her cycle is fairly short (less than 21 days usually) and she is also very anxious that her menstrual pro impede her ability to study and perform well in her upcoming degree coursework and exams. She has already been practising ashtanga vinyasa primary series for two years.
1. 2. 3. 4. 5.
What do you need to know about Esther and her life to help design a suitable holistic program yoga therapy? Write five questions to ask her in the first session. What three key suggestions might you make to her about the suitability of her current yoga p What two pain relief practices would you suggest to her to be done during menstruation to m discomfort? What two prevention practices/strategies would you suggest to her to be done throughout the month. What two techniques for management of anxiety would you suggest to her to integrate into h
B. On peri-menopause:
Joan is 52 and experiencing frequent hot flushes (most nights and 3 or 4 times an hour on a bad day) a mood swings. She describes herself as 'Mrs Angry" and is very alarmed by the level of rage she feels, faintness and weakness and exhaustion that follows the hot flushes.
Joan has never done any yoga before, but is fit and well because she has always been a keen swimmer walker. She is desperate for some help and has been recommended to try yoga by her daughter. She is keen to get started. 1.
What do you need to know about Joan and her life to help design a suitable holistic programm therapy? Write five questions to ask her in the first session. 2. What three general suggestions might you make to her about yogic lifestyle during peri-meno Sign up to vote on this title 3. What two heat relief practices would you suggest to her to be done during her hot flushes to m Useful Not useful discomfort? 4. What two anger management practices/strategies would you suggest to her to be used during rage?
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3. On subfertility:
Sasha is a 38 year old busy lawyer for an international merchant banking company. She works long h City, travels frequently on long haul flights. She is married and she and her husband are keen to have They have been 'trying for a baby' for the past two years.
Sasha has conceived twice in that time, but both pregnancies ended in miscarriage at 8 and twelve we respectively. She is considering IVF, but a friend who recently conceived after starting a yoga class recommended yoga and acupuncture first as a route to natural conception, so Sasha is giving the 'alter approach a six month trial.
She has done a little yoga before, and enjoyed Ashtanga vinyasa and Bikram yoga. Currently though working out in the company gym with her personal trainer, and when she has the time she likes to run 1.
What do you need to know about Sasha and her life to help design a suitable holistic program yoga therapy? Write five questions to ask her in the first session. 2. What two key suggestions might you make to her about the suitability of her current yoga pra exercise regime? 3. What three general suggestions might you make to her about yogic lifestyle as a means to sup conscious conception (this may include some simple philosophical pointers)? 4. What two daily practices would you suggest to her to be done to optimise fertility?
4. On uterine prolapse and postnatal recovery:
Libby is 36 and is mother to one son and 3 daughters: her son is six years old, her oldest daughter is fo old and the youngest two daughters are 4 month old twins. All pregnancies were healthy, and all her c were spontaneous vaginal births in the local hospital. Her first daughter was positioned awkwardly an ventouse (suction cup) to assist her birth, but the other children were, as Libby describes it 'fairly straightforward births'. The twins were, remarkably 5.5lbs and 6lbs at birth, and the pregnancy lasted weeks, which is unusually long for a twin pregnancy.
Since the birth of the twins Libby has experienced mild uterine prolapse, which especially troubles he is pushing the twins in the pushchair - 'it feels as though my insides are outside.' She attributes the pro getting up and back on her feet too soon after the birth of the twins. Other than this issue, Libby is in g health, but complains of mild lower back ache, a saggy tummy and exhaustion.
She comes to yoga therapy primarily for help in managing the prolapse problem, and you are a 'last re she has already seen her GP, and been referred to a physiotherapist, who referred her to a personal tra local gym. None of the previous health care providers has given her anything of help. Sign up to vote on this title 1. What do you need to know about Libby and her life to help design a suitable holistic program Not useful Useful yoga therapy? Write five questions to ask her in the first session. 2. What two key primary practices might you suggest to lessen her distressing experience of pro
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