-Yogi Ramacharaka in Hatha Yoga, 1904
Yoga has a long history in the Indus Valley civilization spanning back to 3000 BC. The word yoga stems from the Sanskrit root yuj, meaning union. Yoga is a system of healing based on practices that encourage the union of the body, mind, emotions, and intellect. Yoga, as a religious practice, does not accept the use of posture for abortifacient purposes. However, women practicing yoga have found that certain postures can help to bring about menstruation, and that eliminating certain postures can assist a woman in getting pregnant.[493] Some postures in yoga can constrict internal pelvic organs, and may interfere with fallopian tube transport of the ovum or the ability of the uterus to provide a nurturing environment for the fertilized egg.[494]
Words to the Wise: The following yoga postures are advanced postures and require flexibility established through regular practice. The woman should be realistic in her assessment of her body and its limitations, listen to her body, and choose a qualified yoga teacher. Yoga instructors will adjust for medical conditions that may make certain postures problematic and will help to modify poses to work for the individual. Contraindications for yoga are high or low blood pressure, headache, diarrhea, insomnia, and back injury.
Nidraasana \NEE-drah-AHS-anna\
Nidraasana is especially demanding of hip and sacroiliac flexibility. To test if the flexibility to attempt this posture is present, a woman can lie on her back and bring her legs up to her chest.
Then, she can attempt to bring her arms between her knees and with her elbows press her knees to the floor on either side her chest.
Benefits: Massages abdominal organs, energetically awakens spine, and benefits the immune system, thyroid, and parathyroid gland.
Nidraasana Step by Step:
Lie down on your back in relaxation.
Exhale. Bring legs up to chest.
Inhale. Bring left leg behind shoulder. Secure left foot behind neck. Bring right leg behind shoulder. Secure right foot over left. Crossing ankles.
Exhale. Clasp hands behind hips.
Remain in posture for five breaths.
Gently release to lie again on your back in relaxation.
Nidraasana Props:
Walclass="underline" Rest buttocks on the wall first to get a feel for the pose.
Marichiasana D \mar-ee-chee-AHS-anna\
Marichiasana D is considered by many to be the most difficult twisting posture in yoga.
Benefits: Massages abdominal organs, places direct pressure on uterus, stretches spine, and stimulates the brain.
Contraindications: High or low blood pressure, migraine, diarrhea, headache, and insomnia.
Marichiasana D Step by step:
While sitting, bring right foot into half lotus, centering the heel of your right foot just above your pubic bone. Bend the left knee and put the left foot on the floor, with the heel as close to the left sitting bone as possible. Press the inner left foot actively into the floor. Grounding the left foot will help you lengthen and rotate your spine.
Exhale. Rotate your torso to the left, sweeping your right arm around the leg and notch the left shin in the crook of the right elbow.
Inhale. Bring the back of the right hand to the outside of the right hip.
Exhale. Complete the twist by swinging your left arm around the back and clasping the left wrist in your right hand. Rotate your head in the same direction as your torso.
Stay in the pose for 30 seconds to one minute. Then release with an exhalation, reverse the legs and twist to the right for an equal amount of time.
Marichiasana D Props:
Walclass="underline" Set up the pose with your back approximately one foot away from the wall. Use your hands to press against the wall and push your torso up and forward.
Strap: Have a strap ready to use if your hands do not touch behind your back.
Bolster: Sit on a thick blanket or bolster to help keep your spine straight and pelvis forward.
Garbhasana \garb HA-AHS-anna\
Garbhasana is called the ‘Child of the Womb,’ as it is thought to resemble a fetus’s position in the womb.
Benefits: Massages blood supply and stretches spine.
Garbhasana Step by Step:
Inhale. In a sitting position, bring your feet into full lotus. Right foot first. Lift your knees and balance on your sitting bones.
Exhale. Weave your right hand and arm palm down through the triangle space formed by your right calf, your right thigh, and your left ankle. When your elbow passes through, bend your arm palm up.
Inhale. Repeat on left side.
Exhale. Bring your hands to your ears and balance. Look at your nose. Hold for five breaths.
Garbhaasana Props: Clothing: Wear shorts and sleeveless tops. Lubrication: Use water to lubricate arms and legs.
Pasasana \posh-AHS-anna\
Pasasana Step by Step:
Exhale. Squat with feet together and knees together.
Inhale. Twist, rotating the navel and the ribs to the right.
Exhale. Deepen the twist, bending your left elbow and reaching with the left shoulder with the goal of getting your left armpit to the outside of the right knee.
Inhale. Straighten, rotate, and wrap the left forearm around the front of the shins and reach for the left hip. Stretch your right arm behind you and clasp the left hand. Rotate your head in the same direction as the twist.
Hold this posture for several breaths.
With an exhale, release hands and the twist returning to a squat.
Slowly lift the sitting bones up to the sky for a relaxing pause in a standing forward bend.
Repeat on the left side.
Pasasana means snare. The arms loop around the legs to trap them.
Benefits: Stimulates abdominal organs, stretches ankles, thighs, groin, and spine. Improves digestion.
Pasasana Props:
Walclass="underline" Attempting this posture next to a wall will allow one to use the wall for support and get a feel for the posture.
Bolster: For those who have difficulty squatting, a rolled blanket or small sandbag under the heels is advised.
Strap: A strap can be used to help inch the hands closer together into a full clasp.
Nauli \NOW – lee\
Nauli kriya, when practiced intensively several times a day, may assist in bringing on an overdue menstruation. Nauli (meaning ocean wave) is best learned in several stages over several weeks, so one can learn how to isolate the central, left and right side of the abdomen. Benefits: Nauli removes toxins, eliminates constipation, destroys diseases, and strengthens the liver, kidneys, and pancreas.
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Sally Griffyn and Michaela Clarke,