NETI POT

NETI POT

When I was training to be a yoga teacher, one of the 6 purification techniques taught to us was Jala Neti. This is also called Jaaneti or simply Neti. Purification techniques are sometimes performed as a way of preparing the body for a yoga practice. Whenever the neti pots came out, I would disappear. I always needed to be somewhere else at that moment in time. I had many techniques to avoid it: the bathroom, the water fountain, the shop… Literally anything but the neti.

Pouring a saline solution up my hooter was really not for me and I have avoided it right up to today. I have got a steaming cold and, as a result, I now have sinus pain. So, I have decided to give it another go. Talk about waiting until your back is against the wall! So, I rushed to the Sivananda yoga studio nearby and bought myself a ceramic neti pot and salt. I only had one photographic image to guide me as the instructions were in German! Although I did not find it as unpleasant as some people describe, it was not as bad as I remembered. So I will use it over the next few days to see if it helps alleviate the problem.

Neti purification basically means pouring a saline solution up one nostril and allowing it to pour out of the other and then repeating the procedure on the other side. When I told my teenage son what I was doing he replied: “Urghhh… that’s butters!”, which – as I am informed – is teenage speak for “I don’t think that’s very nice”.

You will be grateful to know that I do not have a photograph of me performing neti. However, I have attached a photo of the aforementioned pot itself.

YOGA FOR A SMOOTHER BIRTHING EXPERIENCE

YOGA FOR A SMOOTHER BIRTHING EXPERIENCE

Babies that are well positioned in a woman’s pelvis at the end of her pregnancy can have a major influence on her birthing experience. This, in turn, can affect the way her baby is born. In this article, we will discuss why more and more women are turning to yoga for a smoother birthing experience.

Many women continue working up to 36 weeks into their pregnancy. This often involves sitting at a desk and leaning back in the chair for prolonged periods. A seated position can cause the heaviest part of the baby (the back of the body) to fall towards the woman’s spine. This is the Occipital Posterior (OP) – or as it is often called the ‘back to back’ – position.

OCCIPITAL ANTERIOR POSITION (OA)

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

OCCIPITAL POSTERIOR POSITION (OP)

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

HOW CAN YOGA HELP ENCOURAGE A BABY TO ROTATE INTO OPTIMAL POSITION?

In first pregnancies, using yoga poses that are forward-leaning or on all fours can help. All the more so in the last six weeks of pregnancy. These poses create space for a baby to move into an optimal foetal position. In second and subsequent pregnancies, these poses will be beneficial in the last 2-3 weeks of pregnancy. Yoga poses such as the Cat/Cow position, hip rotations and pelvic floor rocking can all help with this optimal foetal positioning and assist babies on their journey into the world.

BIRTH PREPARATION YOGA & HYPNOBIRTHING

Yoga Mama runs Birth Preparation and Hypnobirthing CPD workshops for qualified yoga teachers. In addition, we also offer Hypnobirthing and Birth Preparation for Parents courses at our studio in Putney. 1:1 private classes are also available.

YOGA AND FERTILITY

YOGA AND FERTILITY

1 in 7 couples in the UK are affected by fertility issues. There are many factors to consider in both men and women. To name but a few, these include: endometriosis, tube blockages, fibroids, lack of ovulation, poor quality sperm, etc…

However, 25% of couples tested for fertility problems will be classified as being “unexplained”. This does not mean that you cannot get pregnant. It means that there is no underlying medical reason for it not happening. This, in turn, can be add to even more stress at a difficult times. For this reason, many fertility experts will recommend a mind-body approach to fertility issues.

WHAT IS INFERTILITY?

According to NHS guidelines, infertility is “when a couple cannot get pregnant (conceive), despite having regular unprotected sex”. With one in seven couples having difficulty conceiving, this equates to 3.5 million people in the UK alone. In addition, about 84% of couples will conceive naturally within one year if they have regular unprotected sex (every two to three days).  See NHS website for full statistics.

It is best to get a check up with a GP in order to rule out any underlying medical conditions that might be preventing a pregnancy. From this starting point, you will be able to consider the path and options open to you. Some things to consider are:

  • Age
  • Weight (BMI)
  • Lifestyle (drinking, smoking, nutrition)
  • Stress

If you are looking to make changes and choose the natural pregnancy route, you should take some of these factors into consideration. Couples who take the medical intervention path will also be advised to look at these factors.

YOGA AND FERTILITY

There are not many research papers on the effect that yoga can have on fertility. Nevertheless, there has been a lot of research on the effects of yoga/ meditation on stress. For some women, chronic stress can affect ovulation by altering signals to the brain. Overly anxious women may ovulate less regularly. The body can go into “fight or flight” mode and, as a result, may use the energy needed to conceive ineffectively. Stress has also been shown to lower sperm count in men. Yoga has been clinically shown to reduce levels of the stress hormone cortisol.

A 2003 study published in the journal Fertility and Sterility found that yoga and meditation are helpful adjuncts to fertility treatments. “When a woman learns to attain physical relaxation, she feels better about her body and begins to treat it with more respect, resulting in healthier lifestyle choices”. Although this was not a scientific study, the study – conducted by a yoga teacher – was deemed worthy of adding to the study list.

Many fertility experts now recommend yoga to their patients who are having difficulty trying to conceive. One leading expert, Zita West, says:

“Any exercise that involves mindfulness, breathing techniques and meditative visualisation has many physical, emotional and mental benefits. Yoga is a calming antidote to any woman consumed by an overwhelming desire for a baby. The resulting stress of which becomes an impediment to conception itself”.

FERTILITY YOGA CLASSES

Gentle yoga classes taught by compassionate teachers who may have chosen to specialise in this area are really beneficial. Classes that emphasise breath, relaxation, positive mantras and visualisation are what can help women who are struggling to accept the situation they are in. Poses (asana) that encourage blood flow to the hips, abdomen and heart area should be included in these classes.

Teachers who have specifically studied fertility yoga will be able to offer slightly different sequences for different times of the month. They can also include women who are in the two week implantation phase of IVF (a very stressful time indeed for women). Whether you have specific training or not, I think it is worth considering if there is enough Yin in a class to balance a yang practice/ lifestyle that goes with fertility issues.

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

ADAPTING TO CIRCUMSTANCES

Of course, some women who already have a strong yoga practice may have to look their practice. They may have to let go of some poses that they love. Likewise, they may consider adapting it to incorporate some of the aspects mentioned above.

Philippa Asher, an Ashtanga Yoga teacher, wrote an incredibility honest and moving account of her journey and experience with infertility. In the wonderful book ‘Yoga Sadhana for Mothers’, she details how the length and intensity of her practice caused her to stop menstruating. This resulted in the reduction of the hormones needed for conception. She also describes how she had to find another way to “create a welcoming environment for a pregnancy, rather than pushing her body to its physical limit”. She also had to “give herself permission to be a bit more relaxed with her asana practice”.

Philippa also described being honest with her teacher about this. If you are struggling to get pregnant, your yoga teacher may be able to advise and encourage you to practice in a different way. I have heard my own teacher, Nancy Gilgoff, advise students who are trying to conceive to practise as if they were pregnant. Essentially, to practise in a softer way. I believe that we should encourage women to honour their cycles and their bodies. It is often in the surrender and letting go that that the “Shakti” can be found.

FERTILITY YOGA AT YOGA MAMA

At Yoga Mama, we run Fertility Yoga CPD workshops for yoga teachers and health professionals. We also offer 1:1 fertility yoga sessions for women and couples at our studio in Putney and online.

Further recommended reading and websites:

  • Fertility Yoga: A Natural Approach to Conception (Kerstin Leppert)
  • Yoga and Fertility: A Journey to Health and Healing (Jill Mahrlig & Lynn Jensen)
  • Yoni Shakti (Uma Dinsmore Tuli)
  • nhs.uk
FOUR REASONS TO DO BIRTH PREPARATION YOGA

FOUR REASONS TO DO BIRTH PREPARATION YOGA

Birth Preparation Yoga classes are tailored for the final stages of pregnancy (from 32 weeks). During this late stage of pregnancy, what women most need is to relax and quieten the mind. Letting go of time pressures and constant doing enables women to create a consciously relaxed state. This allows them to connect with themselves, their babies and their inner birthing wisdom.

Here are 4 reasons to do birth preparation yoga classes. You will:

  • Find out more about the natural physiology of birth.
  • Learn what to expect at different stages of the labour process.
  • Discover how to manage fear, trust your body and nurture a sense of empowerment.
  • Create a positive intention and guided relaxation
  • Learning how to let go of the intellect and connect with our intuition and instincts.
  • Use breath as your anchor during labour. Detailed breath techniques for the different stages of labour

After the initial discussion, the session becomes more body focused. We incorporate yoga postures that can help move the labour process along. In addition, we build an inner and outer strength that supports women along the course of their labour.

Classes end with a restorative relaxation, which fully supports mums to be. This allows them to let go and connect with their inner self and their babies. Above all, birth preparation yoga classes aim to nurture a sense of community and sharing in the final stages of pregnancy to support women as they approach childbirth and enter into motherhood.

For more information, read more here

DYNAMIC SURYA NAMASKAR SEQUENCE

DYNAMIC SURYA NAMASKAR SEQUENCE

LET THE SUNSHINE IN …

This dynamic surya namaskar sequence is a flowing variation on the classic sun salutation. This particular sequence has an emphasis on stretching the psoas or hip flexor muscles at the top of the thigh. You can change the pace of this yoga sequence by staying in each pose for 5 breaths or by using the one breath one movement principle in order to to flow through the practice. This warming, heat-producing sequence can be used as a standalone short yoga session or, alternatively, as a warm-up to a longer yoga class. Building the number of rounds up over time will enable you to gain strength. Connecting to your breath in each movement, allows this sequence to feel like a moving meditation. You should always rest in savanasana at the end of your yoga session.

DYNAMIC SURYA NAMASKAR SEQUENCE

1. TADASANA (MOUNTAIN POSE)

Tadasana (Mountain Pose). The first step of the dyanmic Surya Namaskar sequence

Stand with your feet together-hands in front of your heat in pray.

2. URDHVA HASTASANA (UPWARD SALUTE)

Urdhva Hastasana (Upwards Salute). Step 2 of the dynamic Surya Namaskar sequence

Inhale and sweep your arms up keeping your shoulders moving down the   back. Look up towards the thumbs.

3. UTTANASANA (STANDING FORWARD BEND)

Exhale folding forward. Bend your knees here if you need to.

4. ARDHA UTTANASANA (HALF STANDING FORWARD BEND)

Inhale look forward and lengthen the spine.

5. HIGH LUNGE

Exhale, and step your left foot back into a lunge, keeping your gaze forward.  Drop your back knee to the floor if you need to. Inhale.

6. ADHO MUKHA SVANASANA (DOWNWARD-FACING DOG POSE)

Exhale and step your right foot to down dog-keeping your feet hip-width apart.. Spread your fingers and draw your lower (floating) ribs into the body.

7. EKA PADA ADHO MUKHA SVANASANA (TRIPOD DOWN DOG)

Inhale lifting the right leg high-keeping keep the belly strong and both hips facing towards the floor.

8. EKA PADA ADHO MUKHA SVANASANA (TRIPOD DOWN DOG) VARIATION)

Exhale bending the right knee taking the heel towards the left hip. Keep both shoulders square to the floor. Inhale.

9. ADHO MUKHA SVANASANA (DOWNWARD-FACING DOG POSE)

Exhale and step your right foot back to down facing dog.

10. PLANK POSE

Inhale and bring your body forward until your shoulders are over your wrists.Keep your body straight like a plank..Push your heels into an imaginary wall behind you, be strong through the belly.

11. CHATURANGA DANDASANA (FOUR-LIMBED STAFF POSE)

Exhale as you bend your elbows and lower body down towards the floor (drop your knee’s to the floor if you need to) Keep your elbows close to the body and keep the shoulders moving away from the ears.

12. URDHVA MUKHA SVANASANA (UPWARD-FACING DOG POSE)

Inhale, sweeping up into updog, opening the chest and heart-standing up on the hands. Keep your legs fully active  and the shoulders moving away from the ears (stay low in cobra as an option).

13. ADHO MUKHA SVANASANA (DOWNWARD-FACING DOG POSE)

Exhale back to Down Dog.

14. HIGH LUNGE

Inhale the right foot back in between the hands in a lunge. Inhale.

15. UTTANASANA (STANDING FORWARD BEND)

Exhale stepping the left foot forward to touch the right, folding back in over the legs in a forward bend.

16. URDHVA HASTASANA (UPWARD SALUTE)

Urdhva Hastasana (Upward Salute), the penultimate step of the dynamic Surya Namaskar sequence

Inhale and sweep your arms up keeping your shoulders moving down the back. Look up towards the thumbs.

17. TADASANA (MOUNTAIN POSE)

Exhale the-hands back in front of your heart.

CLASSES AT YOGA MAMA

At Yoga Mama, we run group yoga classes both at our studio in Putney and online. To see when our classes run, consult our timetable. Private one-to-one classes are also available upon request.