Shake it Off!

I am sure you have heard the expression "just shake it off". I hear it a lot when I watch my nephews play sports.  The coach will often say "it's ok, shake it off" to encourage the them to let go of a bad catch or bad call from the referee. It sounds simple and sometimes silly when you think about it but for my self and many of my clients it is an incredible tool to help reduce stress and let go of anxiety.

While this tool may not work for everyone it just might work for you. I would encourage you to do it a few different times and decide whether it resonates for you. If it does then I encourage you to use as often as you can.

Shake It Off!

This is a very playful way to release or shift any stuck energy from your physical body. Like water off a duck’s back this exercise allows you to let go without attachment. Just let it roll off. Anytime you feel frustrated or irritated by something, try this exercise. I promise you will be pleasantly surprised at how effective and easy it is to let go.

Preparation: Lay on your back with your arms and legs in the air. Shake your arms and legs in whatever way feels good. Be guided by your own comfort and move whatever way you want. Shake for about 10-30 seconds then release your arms and legs to the floor. Be aware of the physical sensations. Notice your arms, hands, fingers, legs, feet and toes. Be aware of your emotions. Do you still feel the negative emotion or have your shaken it loose? Repeat as needed.

Modifications: Start with shaking the arms only or legs only.

Option: Shake it off while standing. There are no rules! Just do what feels good. 


Source: Yoga for Fertility Handbook by: Sue Dumais
Photo credit: Adrienne Thiessen of Gemini Visuals

Child's Pose

This pose calms your nervous system, helps reduce blood pressure and balances the endocrine system. It is a resting pose that relaxes and calms your mind and body while lengthening your spine and reducing tension in your back and neck. In relation to fertility, I recommend performing child’s pose with your knees apart; this allows space for your belly to drop toward the floor with each inhale. Imagine softness in your uterus and ovaries allowing the flow of blood and energy without restriction or tension.

Preparation: Kneel on the floor with your knees slightly wider than your hip joints. Keep your feet together. Sit back with your hips and bring your chest toward the floor. Reach your arms forward and place your hands and forehead on the floor.


Modifications: If there is a space between your heels and pelvis place a block to provide support. You can use a bolster or pillow under your head and arms or bend your elbows and place your hands under your forehead.

Option: Turtle Pose - Place your hands beside your feet or ankles creating more security and safety as you settle into your “shell” for protection.

Inner Reflection: Bring your awareness to your thoughts about yourself and your body. Notice whether your thoughts are positive or negative. Accept the thoughts and imagine them floating away with feeling attached to them. Begin to invite more positive thoughts and perhaps repeat one the following affirmations:
“I love my body and trust it’s wisdom”
“I am whole and complete”
“I accept my body”
“I forgive myself”
“I am fertile”

Source: Yoga for Fertility Handbook by: Sue Dumais
Photo credit: Adrienne Thiessen of Gemini Visuals

Legs-Up-The-Wall Pose

This pose will increase the blood supply to your pelvic area, calm the mind and relieve tired legs and feet. If you focus on expanding your belly with each inhale, it will help you soften the muscles of your vaginal wall and pelvic area. Imagine softness in your uterus and ovaries allowing the flow of blood and energy without restriction or tension.

Preparation: Lie on your side with your buttocks close to or against the wall (or tree). As you slowly roll over onto your back gently lift one leg at a time and place it against the wall. Once you are on your back, rest the legs against the wall. Stay in this pose for 5-15 minutes as you concentrate on your breathing. To come out of the pose gently bend your knees and roll over on to your side remaining on your side for 10 to 15 breaths.

Modifications: This pose can be performed using a bolster, block or blanket under the pelvis. The blanket or bolster should lift the pelvis approximately 2-3 inches depending on your level of comfort. *DO NOT use a bolster with this pose during menstruation.

Option: Move your legs away from each other creating a mild stretch for your inner thigh.

This pose will increase the blood supply to the pelvic area, calm the mind, and relieve tired legs and feet. If you concentrate on breathing, using your diaphragm, it will help you soften the muscles of the vaginal wall and pelvic area. Imagine a softness in the uterus and ovaries allowing the flow of blood and energy without restriction or tension.

Inner Reflection: Focus on your desire to have a baby. Begin to invite your baby to come into your life. Change your perspective: you are no longer “waiting” or “trying”, from now on you are “open to conceive” or “inviting your baby”.

Source: Yoga for Fertility Handbook by: Sue Dumais
Photo credit: Adrienne Thiessen of Gemini Visuals