FERTILITY

YOGA GUIDE
Sync with your cycle
Balance your hormones +
Boost your fertility naturally
 HELLO!
I'm Jen
I'm a Yoga, Meditation, Breathwork + Pilates
Teacher.

I spent many years on a fertility journey of my

own. Years of hoping, trying, tracking my cycle,
enduring yet another 2 week wait. The
devastation of another month of nothing. Of
failed IVF cycles. Of pregnancy loss.

It was during my second fertility journey that I

discovered Fertility Yoga & its incredible
benefits. After another unsuccessful IVF cycle, a
miscarriage and a constant feeling of anxiety &
despair, it was the one thing that brought calm
to my world. I felt more confident, at ease, more
at peace.

And after everything, I fell pregnant naturally.

By the time you've made your way through this

guide, you'll have given yourself the tools to
start navigating your own journey in a way that
feels calmer. Easier. More peaceful. And I'm here
to support you every step of the way.
 TABLE OF

CONTENTS

01 02
Fertility Yoga
What is Fertility Yoga & how
can you get started?
Meditation
Using meditation for calming
your mind + body

03 04
Breathwork
Incorporating breathwork
practices to regulate your
FAQs
All your Fertility Yoga
questions answered

05
nervous system

What's Next?
Putting it all together on your
fertility journey

@JEN.ELEMENTPILATESYOGA | WWW.ELEMENTPILATESYOGA.COM
 WELCOME TO YOUR

FERTILITY YOGA GUIDE

Help overcome fertility challenges, ease anxiety,
balance your hormones and finally begin your path to
motherhood

Most of my students come to me when they feel like

they've tried everything to fall pregnant. The right
supplements, the right foods, their timing is
"Research by Dr Alice
perfect...but it still isn't happening. And maybe, just
Domar, at the
like so many of the women I work with, you've also
Mind/Body Institute at
experienced the devastation of pregnancy loss & Harvard Medical School,
unsuccessful IFV cycles. looked at a group of
women who had been
If infertility is impacting every area of your life, then unsuccessfully trying to
get pregnant
you're in the right place.
for a year.

Countless studies have shown the links between Those who practiced
mind-body programs, stress reduction & improved mind/body
fertility outcomes. techniques achieved
pregnancies at a rate
While my ultimate goal is to support your fertility & of almost three times
greater than those
increase your chances of success, these practices
who didn’t"
also provide you with the tools you need to manage
the trauma of infertility. So that every step of your
journey becomes easier as you get ready to bring
your baby home.
 WITHIN THIS GUIDE LEARN
3 NATURAL WAYS TO

BOOST FERTILITY

Fertility Yoga Meditation

Explore different yoga poses + Learn simple, daily meditation
sequences that support your practices to calm your mind + body
fertility at each stage of your cycle as you're trying to conceive

Breathwork
Discover the benefits of breathwork
+ the impact of regulating your
nervous system

@JEN.ELEMENTPILATESYOGA | WWW.ELEMENTPILATESYOGA.COM
 WHAT IS

FERTILITY YOGA?
Fertility Yoga is the way in which we practice asana (yoga poses) to coincide with
your monthly cycle. Each 4 phases of your menstrual cycle (menstrual, follicular,
ovulatory & luteal) will correspond to 4 different types of practice. This "feminine"
approach to yoga has very specific benefits for your mind + body on your fertility
journey:

It will help synchronize your hormones (crucial for healthy ovulation &
supporting implantation)
It regulates your nervous system - allowing your body to get out of "fight or
flight" mode where conception can be difficult
It increases blood flow to your reproductive organs & pituitary gland
It's helpful for those struggling with fertility due to hormonal imbalances
(PCOS, low AMH, DOR or amenorrhea)
It also assists those with physiological concerns, such as endometriosis &
fibroids

But most importantly (I feel) is that Fertility Yoga brings a sense of calm + peace
into your life. It's a time in your day that's just for you. It allows you to really
connect with your body, your baby, how you're feeling and what you need.

"A flower does not

think of competing
with the flower next
to it. It just blooms."

B.K.S Iyengar
 YOGA SEQUENCES FOR EACH

PHASE OF YOUR CYCLE

Menstrual Phase
A restorative practice to help you
let go of the previous month +
ease the symptoms of PMS
02

Follicular Phase
Build energy through the body +
send blood flow to the uterus to
support the uterine lining

Ovulatory Phase
Grounding practice to support
03 ovulation + nourish the
reproductive organs

Luteal Phase
Calm your nervous system + help
to balance hormones while you
support your two week wait
 SUPPORTING FERTILITY

WITH MEDITATION
I like to think of meditation as a “workout” for your mind. Just as you devote time
to exercising your body, your mind can benefit from a regular meditation practice
in so many ways. Chronic stress can affect your hormones & ovulation by altering
the hypothalamus function (part of the brain that controls the release of the
hormones responsible for ovulation). Meditation has the amazing ability to
regulate this. But there are so many other benefits, too:

Meditation reduces stress hormones (cortisol + adrenaline) which can

negatively impact fertility + overall health
Meditation releases oxytocin which boosts feelings of positivity
It calms your mind and creates a sense of peace throughout your day
It assists in nervous system regulation which provides an ideal condition for
conception (brings you out of a "fight or flight" state)
Will directly benefit egg quality over time with the reduction of stress
hormones

I've always thought of this as

the best description of
meditation:

"You can't control the

sea, but you can learn
how to surf the waves.”

@JEN.ELEMENTPILATESYOGA | WWW.ELEMENTPILATESYOGA.COM
 HOW TO GET STARTED WITH

MEDITATION
Meditation can be quite daunting. The simple act of sitting in silence
presents you with all the ways you try to escape your true feelings.

Thoughts crowd your mind, your body becomes restless.

This is normal when you begin a meditation practice. The main thing
to remember is that it's a practice. It gets easier over time. Here are 3
simple ways you can incorporate meditation into your day.

ONE
Set a timer for 5 minutes. Sit comfortably in a chair or on your yoga
mat. Lengthen your spine. Close your eyes + bring your focus to your
breath. Work up to 10-20 minutes. Don't worry if your mind wanders,
simply bring the focus back to the breath.

TWO
Try a full-body scan. Lie down on your back and get completely
comfortable. Starting at the top of your head, focus on each part of
your body, noticing any sensations in each area. Work all the way down
to your toes.

THREE
Use a guided meditation to help create calm + keep you focused. You
can connect to my complete Fertility Yoga + IVF Program
for many options.
 FERTILITY

BREATHWORK
Breathwork - or pranayama, in yoga - involves various techniques that
incorporate intentional use of the breath. Your breath is the single most
effective and accessible way to calm your body & regulate your nervous
system at any moment.

While the relaxation effects can be felt immediately, when used

regularly, breathwork can have profound effects on your body's ability to
heal.

Breathwork allows you to stimulate your vagus nerve - the main control
center of your parasympathetic nervous system. It has the ability to
switch off your stress response and activate your relaxation response,
taking you out of that “fight or flight” state. Breathwork is incredibly
valuable on your fertility journey because it can be practiced anywhere,
at any time (especially if you're sitting in the doctor's office or waiting for
an important phone call).

Conscious breath is the

magic link between
deeply connecting your
mind + body

@JEN.ELEMENTPILATESYOGA | WWW.ELEMENTPILATESYOGA.COM
 HOW TO GET STARTED WITH

YOUR FERTILITY
BREATHWORK PRACTICE
YOUR 5 MINUTE DAILY
BREATHWORK PRACTICE

Breathwork can be used throughout your cycle to support

the balance of hormones required throughout each phase.

Your complete Breathwork for Fertility course is included

within the Element Fertility Yoga + IVF Course - click here to
learn more
FERTILITY YOGA FAQ
Will Fertility Yoga actually help me fall pregnant?
The short answer is yes. While nothing is a guarantee in the fertility world,
the benefits, research & countless stories of success speak for
themselves. But most importantly, yoga reconnects you with your body,
calms your stress response, helps you regain some confidence & provides
you with tools to help you cope with the uncertainty of this journey.

How often do I need to practice?

Your practice needs to be consistent in order to reap the benefits. While
Fertility Yoga is safe and gentle enough to be practiced every day,
committing to 3-4 days per week is often more manageable. If you are
keen to practice every day, always leave a day off each week. Allowing time
for your body to rest is important, too.

Can I practice Fertility Yoga during IVF or other

stimulated/medicated cycles?
Yes, absolutely. It's incredibly beneficial throughout IVF cycles. The practice
needs to be modified for each stage but you can continue throughout
fertility treatments. Keep in mind that your practice will be gentle. The
focus is on slow movement, restorative poses, deep breathing and stress
reduction. You won't be doing any strong flows or high energy work. The
Element Fertility Yoga + IVF Program takes you through this in detail.

@JEN.ELEMENTPILATESYOGA | WWW.ELEMENTPILATESYOGA.COM
FERTILITY YOGA FAQ
Can I still practice if I have other medical conditions?
It's essential you speak to your doctor before engaging in any new
exercise. This is especially important if you have ongoing medical issues.
There are various hormonal conditions that may benefit from a yoga
practice. If you want to discuss anything further, please email me:
[email protected]

If I fall pregnant, is it safe to keep practicing Yoga?

Yes, definitely. In your 2 week wait (the luteal phase) Fertility Yoga is
designed to support you in the event that you're pregnant. Once you have
confirmed your pregnancy, speak to your doctor about what exercises you
can continue doing. However, very gentle restorative yoga (just like the
kind practiced in your 2 week wait) is ideal for early pregnancy.

My doctor says I shouldn't exercise during a medicated

or IVF cycle. Does this include Fertility Yoga?
When your doctor advises against exercise during stim cycles in IVF, they
are referring to high-impact or high intensity exercise. These should
definitely be avoided (including power yoga or hot yoga). But Fertility Yoga
isn't stressful on your body. In fact, walking up a flight of stairs would be
more strenuous than many of your sequences. So you can feel confident
you're supporting your body in the best possible way.

@JEN.ELEMENTPILATESYOGA | WWW.ELEMENTPILATESYOGA.COM
 I hope you have found this
Fertility Yoga guide valuable...

I know first hand how much this journey impacts your whole life.

And how motherhood can feel so far away.

So if you would like to continue discovering the powerful ways in

which yoga and meditation can benefit your fertility & make every
step of this journey easier, I invite you to join the complete
Fertility + IVF Yoga Course

I WANT TO
LEARN MORE!
 Disclaimer
Keep in mind that everything discussed here is a general guide – your unique situation

may call for a particular diet, a specific exercise routine or a lot of modifications. Always

speak to your doctor or health care practitioner if you have any concerns.

This guide is for informational purposes only. It is not intended to be a substitute for

professional medical advice, assessment or treatment. Always seek the advice of your

physician with any questions you may have regarding your health. All physical activity

carries the inherent risk of injury. If you engage in any exercises in this handout, you

agree that you do so at your own risk and agree to release and discharge Element

Pilates & Yoga from any and all claims.

All rights for the body of this text are reserved. No part of this publication may be

reproduced, resold or used in any manner (electronic, recorded, photocopied or

otherwise) without the permission of the copyright owners. The authors, publisher and

all associated parties to this publication expressly disclaim all and any liability to any

person or group, whether a purchaser of this publication or not, in respect to any parts

of the contents of this publication.