This yoga sequence is designed to help you optimize your egg quality (which is especially important for women in their 30s and 40s.) Whether you’re actively trying to conceive, preparing to try in the near future, or planning to try well down the road, this preconception yoga practice is for you.
Meet your Teacher
St. Louis, MO, USA
Transcript
Hi there, Kendra Tolbert here. I'm a registered dietitian and yoga teacher, And I specialize in women's health and fertility. And this class is a yoga sequence designed to support your fertility, But more specifically, Support your egg quality by encouraging the movement of blood and energy to your reproductive organs. For this sequence, We will be on the ground the entire time. So if you'd like to grab any props to support your knees or your wrist, Please do that now. Roll out your Mac and let's get started. Come to a comfortable cross-legged position with your right foot in front. Once you are seated, Go ahead and point your right foot. Once you do, You'll notice on the bottom of your foot, Around the ball of your foot, There's a little indentation. Place your thumb into that indentation gently. Relax your foot. And then either continue to apply gentle pressure here or begin to make circles here with your thumb. Your call. Once you've decided how you would like to stimulate this point, Kidney one, You can begin to make circles with your torso. Around your hips and legs. And whichever direction you choose. Change the direction of your circle. Make this your last circle. And then come back to a neutral spine with your shoulders over your hips. Release your foot. And then place your left foot in front. Point your left foot, Locating kidney one on the left foot, And bringing your thumb to that spot. And relax your foot. And either apply steady gentle pressure or make circles here. When you're ready, Begin to make circles with your torso. Around your hip. And around your legs. Like you're stirring a pot. Change the direction of your circle. Make this your last circle. And then come back to center. Release your foot. Place your hands next to your hips and straighten your left leg out to the side. Draw your right heel in closer to your groin, Bend your left elbow, And rest your left arm onto your left thigh. Reach your right arm up. And then over. You can continue to either actively reach towards your left toes or you can bend your right elbow and allow your arm or your hand to rest. Draped over your head. Reach your right arm up. Circle your right hand down. Bend your left knee. Straighten your right knee to send your right leg out. Draw your left heel in closer to your groin and we'll repeat on our right side. So the right elbow bends, Right arm rests on right thigh, And then you'll reach your left arm up and then over. Side if you would like to actively reach. Or if you'd like to bend your elbow. And rest your arm or hand on your head. Reach your left hand up. Circle your left hand down. Place both hands next to your hips, Lean back just a bit, And then straighten your left leg out to the side. So you're coming into a straddle, It doesn't have to be your widest straddle. Whatever feels comfortable for today. Once you're settled in there, You can place your hands either behind your hips, Right next to your hips. Or in front of you. Totally up to you. Wherever your hands land, Once they land, Begin to make circles. With your torso. Change the direction of your circles. Make this your last circle. And then come back to center. Bring your hands behind your hips if they're not there already. Lean back. Shine your chest up and forward so there's a gentle arch in your spine maybe your chin tips up Maybe your head tips back. If your head did tip back. Bring it back forward. Bend both knees. To bring the soles of your feet together. Allow your knees to fall down towards the mat. Locate kidney 3, Which is the point between your ankle bones. And your Achilles tendon. And take both thumbs and place it on that spot on both feet or ankles. You can either apply gentle pressure or you can make small circles. You also have the choice to either remain upright here or to come into a forward fold. Choose what feels best to you today. If you're in a forward fold, Slowly make your way up. Release kidney three. And then make your way onto your hands and your knees. Once you're on your hands and your knees, Shift your hips from side to side. Then be still for just a moment. When you're ready, Step your left foot forward. On the outside of your left hand. You can shimmy your right knee back. Or you can leave it where it is. Begin to straighten your front knee as you bend your back knee to send your hips back. You'll likely have to walk your hands back as well. Flex your left foot. Breathe here. Point your front toes. And then circle your left foot out to the side. I'll actually turn so I can show you what I mean. So you're going from here to here. So once your left foot and left leg are out to the side, You can begin to move through Cat-Cow. Inhaling as you arch your spine. Exhaling as you round your spine. Come back to a neutral spine. Circle your foot to the back. Curl your toes under. So that you're on the ball of the left foot. And send your left heel back so that you're getting a stretch along the backside of your left leg. Bend your left knee. And bring it back in line with your right knee. Shift your hips from side to side. If at any point your wrists begin to kind of ache, I know we've been here for quite some time, You can come onto your fingertips, You can make fists and rest your fists onto the mat, Or you can come onto your elbows. Forgot to tell you that earlier. But you do have options and you're allowed to make yourself comfortable. So, Once you're comfortable, Step your right foot forward on the outside of your right hand. Straighten your right knee. Walk your hands back if necessary. Flex your right foot. Breathe deeply here. Point your right toes. Circle your right foot and leg out to the side. And then begin to move through Cat-Cow. At your own pace. Come back to a neutral spine and circle your right foot to the back. Back toes are curled under. And your heel is stretching back. Bend your right knee. And bring it in line. With your left knee. Begin to shift your hips from side to side. Then come to a neutral position, Bring your big toes together. Knees out wide. Hips rest onto your heels. Hands walk forward and your forehead lowers down to the mat. Bring your attention to the spot between your eyebrows. And rest here. Slowly come back up, Walking your hands back towards your knees. Take a seat over to one side and bring your legs out in front of you. With your knees bent and your hands behind your hips, Fingertips pointing towards your toes, Begin to gently, Very gently, Rock your knees from side to side. You're not going for a twist here, Just gently waving your knees through the air. Bring your knees back to center. Come onto your elbows. Straighten your legs out in front of you. And then shake your legs out. And allow your legs to be still. Notice any sensation in your legs, Your feet, Your ankles. And when you're ready, Lie all the way down onto your back. Bend your knees. Interlace your fingers and place your interlaced fingers behind your head. Resting your knuckles onto the mat. Elbows are out wide. Allow your knees to fall together. Walk your feet out as wide as the mat. If your eyes are closed, I invite you to open them and look up. While keeping your nose pointing straight up. Shift your eyes all the way to the right. Breathe deeply. Look back up. Nose continues to point up. Shift just your eyes to the left. Bring your eyes back through center. Straighten your legs. Bring your hands down by your sides, Palms down. Begin to point and flex your feet so that you're gently rocking yourself. Slow your rocking down. And then be still. Allow your feet to relax, Your legs to relax. Your chest to relax, Your shoulders to relax, Your arms. Your eyes. Fully at ease here. Turn your palms to face up. And rest here. Begin to wiggle your toes. Your fingers, Your nose. And then be still. Bend your knee. Roll over to one side. Slowly press yourself up. Come to a comfortable seated position. On your next inhale, Circle your arms up overhead, Palms touch. Exhale, Hands come to the center of your chest. Gently press one palm against the center of your chest and rest the other one on your lower abdomen. Thank yourself for taking this time to move. To breathe and to be still. And I thank you for allowing me to guide you in this practice.
