Fertile Flow: Infertility Sequence

This 36 step sequence of yoga postures was designed to regulate the endocrine, hormonal and reproductive systems of the body to promote fertility. Level: Beginner to Intermediate.
[am4show have=’p1;p2;p4;’ guest_error=’Premo’ user_error=’Upgrade’ ]

1. Start in Bound Angle

yoga posture A. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward.

B. Close the eyes and look up at the third eye point.

C. Breathe and hold for 10-30 breaths.

2. Extend the left leg forward and exhale into Seated Head to Knee

yoga postureA. With the left leg straight, bring the right foot against the left thigh. Inhale the arms up and interlace the fingers. Exhale forward bending the knee enough to get the fingers around the toes.

B. Press the head in towards the knee, press out through the left heel and gently pull back on the toes.

C. Breathe and hold for 3-6 breaths. Slowly inhale and roll up the spine.

3. Cross the left leg over the right knee into Seated Twist

yoga postureA. Cross the left leg over the right knee and slide the right foot out so both hips are on the floor. Wrap the right arm around the left knee. Press the hips down and reach the crown up.

B. Exhale and reach the left arm behind your back, twisting the spine and looking over the shoulder.

C. Breathe and hold for 3-6 breaths.

4. Repeat # 2 through #3 on the opposite side

5. Exhale the hips to the floor and spread the legs wide into Seated Angle

yoga postureA. Bring the legs out as wide as comfortable. Inhale the arms up and exhale forward, hinging at the hips.

B. Bring the hands to the floor, round the spine and let the head drop towards the floor. To deepen the posture, walk the hands forward.

C. Beathe and hold for 2-4 breaths. Walk the hands back and roll up the spine.

6. Bring the legs forward with the knees bent into Crab Pose

yoga postureA. Bring the feet flat on the floor, hip width apart, place the hands behind your hips with the finger pointed away.

B. Inhale and lift the hips up towards the ceiling by pressing into the feet and engaging the legs and buttocks. Lift the chest up by pressing down into the arms. Look up or drop the head back.

C. Breathe and hold for 2-4 breaths.

7. Lower the hips and walk the hands forward into Prayer Squat

yoga postureA. Walk the feet wide enough apart to bring the elbows to the inside of the knees with the palms together.

B. Press the palms together to open the hips, relax the hips down and reach the crown up. Roll the shoulders down and back and press the chest towards the thumbs.

C. Breathe and hold for 3-6 breaths.

8. Exhale the hands to the floor and lift the hips up into Forward Fold

yoga postureA. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

9. Step both feet back into Downward Facing Dog

yoga postureA. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-6 breaths.

10. Bring the right knee between the hands into Pigeon

yoga postureA. Bend the right knee between the hands and slide the right foot over to the left. Slide the left toes back to lower the hips down to the floor.

B. Press the palms down and inhale the crown up to lengthen the spine. Roll the shoulders down and back and press the chest forward.

C. Breathe and hold for 3-8 breaths.

11. Repeat # 9 through #10 on the opposite side

12. Step both feet back into Downward Facing Dog

yoga postureA. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-6 breaths.

13. Exhale and bend the knees to the floor into Table

yoga postureA. Place the palms under the shoulders and the knees under the hips.

B. The back is flat and the gaze is between the hands.

C. Press back through the tailbone and forward through the crown of the head to lengthen the spine.

14. Inhale up to knees and and bend back into Camel

yoga postureA. Have knees hip width apart and hands on the low back. Carefully press the hips forward and engage the thighs, buttocks and abs to support you to come into a backbend.

B. If it feels safe, lower the hands to the heels or ankles and drop the head back.

C. Breathe and hold for 2-4 breaths. With the hands on the low back, carefully roll up the spine.

15. Exhale and bend the knees to the floor into Child Pose

yoga postureA. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

16. Slide the arms forward and scoop into Cobra

yoga pose A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breaths.

17. Lower the chest to the floor and inhale into Bow

yoga postureA. Bend the knees, reach back with both hands and hold onto the outsides of the ankles. Kick the feet into the hands to lift the chest and knees off the floor.

B. Keep the knees squeezing in, the hips pressing down and the chin and chest lifting up.

C. Breathe and hold for 2-5 breaths.

18. Lower your palms to the floor and inhale into Downward Facing Dog

yoga posture A. With the palms under your shoulders, tuck the toes under and lift your hips up and back. Let the heels drop down and let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-4 breaths.

19. Inhale and step the right foot back into High Lunge

yoga poseA. Make sure the left knee is directly over the ankle.

B. Shoulders are down and back, chest presses forward, crown lifts up and the back leg is straight.

20. From High Lunge, inhale into Revolved Side Angle

yoga posture A. Keep the right knee bent and the left palm or fingers on the floor. Inhale the right hand up towards the ceiling.

B. Look straight ahead or up at the ceiling. Reach the hands in opposite directions, keep the back leg straight.

C. Breathe and hold for 2-4 breaths.

21. Exhale the palms to the floor and step back into Downward Facing Dog

yoga posture A. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 2-4 breaths.

22. Repeat # 19 through #21 on the opposite side

23. Step the feet to the hands and inhale up to Mountain

yoga poseA. Inhale and press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

C. Breathe and hold for 5-10 breaths.

24. Inhale and step or jump out into Five Pointed Star

yoga postureA. Step or jump the feet out wide apart with the arms out to the sides. Feet are parallel, directly under the wrists.

B. Press down into the feet, out through the fingertips and up through the crown of the head

C. Breathe and hold for 2-4 breaths.

25. Inhale back up to Five Pointed Star and exhale into Goddess Pose

yoga postureA. Keep the shoulder blades squeezed together as you inhale and roll the spine back up, exhale and release the arms. Bend the elbows out to the sides with the palms facing each other, point the toes out 45 degrees. Exhale and bend the knees lowering the hips down into a squat.

B. Press the hips and chest forward, press the elbows and knees back.

C. Breathe and hold for 4-8 breaths.

26. Inhale back to Five Pointed Star and exhale into Standing Angle

yoga postureA. With the toes pointing forward, exhale and fold forward. Interlace the middle and index finger around each big toe and bend the elbows to the side walls as you gently pull the head towards the floor.

B. As you pull the head down, press down into the feet to press the hips up, feeling a lengthening of the spine.

C. Breathe and hold for 4-8 breaths.

27. Inhale back into Five Pointed Star and jump or step into Mountain

yoga poseA. Inhale the arms out to the sides as you lift back up into Five pointed star. Step or jump the feet hip width apart with the toes pointed forward.

B. Press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Inhale the palms together in front of your chest.

C. Breathe and hold for 2-5 breaths.

28. Exhale into Forward Fold

yoga postureA. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

29. Bend the knees, lower the hips to the floor and roll back into Plow

yoga postureA. Roll the hips and spine off the floor to bring the legs over the head. Have the arms alongside of the torso or over your head.

B. Press out through the heels with the legs straight.

C. Breathe and hold for 2-5 breaths.

30. Lift the legs up into Half Shoulder Stand

yoga postureA. Bend the knees to the forehead and bring the hands behind your hips with the elbows close to your sides.

B. Inhale and lift the legs straight up with the feet directly over your head.

C. Breathe and hold for 3-5 breaths. Use your arms to carefully roll the spine back to the floor.

31. Bend both knees with the feet flat on the floor and inhale into Bridge

yoga postureA. Bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels.

B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up.

C. Breathe and hold for 2-5 breaths. Exhale and roll the spine back to the floor.

32. Bring the knees towards the chest into Joyful Baby Pose

yoga postureA. With both knees bent, reach through the insides of the knees to hold onto the outside edges of the feet.

B. Press the heels up as you pull back with the arms to press the low back, shoulders and neck down into the floor.

C. Breathe and hold for 3-5 breaths.

33. Exhale both knees to the right into Belly Twist

yoga postureA. Bring the arms out to a T position and slowly exhale both knees to the right side, as close to the right arm as comfortable. Turn and look at the left arm.

B. Relax the knees and shoulders down into the floor. For a deeper twist you can place the right hand on the bent knees to guide them closer to the floor.

C. Breathe and hold for 3-5 breaths.

D. Repeat on the other side.

34. Bring the bottoms of the feet together into Supine Bound Angle

yoga postureA. Bring the bottoms of the feet together with the heels close to the hips on the floor. Inhale the arms over head with the palms together.

B. Relax and let gravity pull you into the posture. If the hips feel very tight, gently rock the hips from side to side.

C. Breathe and hold for 6-12 breaths.

35. Exhale and release into Shavasana

yoga postureA. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

36. End in Easy Pose

yoga postureA. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

Optional: use the Prana Healing Meditation.
D. Breathe and hold for 10-30 breaths.

[/am4show]

Comments 3

  1. I could not access the 36 step fertility sequence. Please send both beginners/intermediate to [email protected]

  2. I am not able to read the 36 step fertility sequence. Pls send the level Beginner to Intermediate to
    [email protected]

  3. You need to login as a paid premium member to see the sequence. If you are having trouble logging in use our contact page to get support.

Leave a Reply

Your email address will not be published. Required fields are marked *

makalu-lexeme