Pulling Down the Moon

Holistic Fertility Primer in the Time of COVID: Fertility Yoga

Apr 08, 2010

Do any of the following statements apply to you (especially in this time of sheltering in place)? If so, you may want to read further to learn why joining a virtual fertility yoga class would be a good first step for you on the fertility journey.


  1. I feel completely out of control of my fertility journey.
  2. All my friends are pregnant or have children so I feel very isolated from my peers.
  3. I experience mood swings as a result of the hormonal medications I am taking.
  4. I’m having trouble sleeping.
  5. I am struggling to find a way to be healthy and active while trying to conceive.
  6. I’ve been diagnosed with endometriosis or PCOS.


If you answered “yes to any of the questions above, joining a fertility yoga class is a great way for you to enter the world of holistic fertility treatments.  Read the reasons why below:


1. I feel completely out of control of my fertility journey.

Studies show that stress is the number one reason that women drop out of insurance-paid medical fertility treatment. Stress levels on the fertility journey have only increased with cancelled cycles and postponed treatments due to COVID19. In our yoga classes, we use non-religious philosophical teachings from yoga to re-frame the fertility journey, focusing on tools to release stress and doubt, and emphasizing your innate ability to heal.  Studies have also shown that women who use a yoga-like coping mechanism of “letting go of control have higher rates of IVF success. 


2. All my friends are pregnant or have children so I feel very isolated from my peers.

There is something magical that happens when women come together and share their experiences. We call this magic our “sacred sauce, but it’s no secret. Research consistently shows that being part of a community improves both mental and physical health outcomes, and specifically, research has shown that women who participate in mind/body support groups have better IVF success outcomes.* Yoga has also been shown to reduce anxiety . Now, more than ever, we need to connect to community safely to get through this and maintain our fertility wellness.


3. I experience mood swings as a result of the hormonal medications I am taking.

Yoga can combat the side-effects of hormonal medication in a number of ways. First, many women complain of bloating, discomfort and weight gain as a result of fertility medications. The gentle stretching of a yoga routine encourages the movement of fluids out of bodily tissues into lymph vessels for excretion. Also, yoga has been shown to increase levels of “feel good neuro-chemicals that can combat stress and depression. Many patients have stopped treatment suddenly, struggled with a failed cycle, and/or recent miscarriage that can fluctuate our hormonal balances. Added stress from quarantine can also increase mood swings and depressive symptoms. Check out this Mental Health & Fertility Course!


4. I’m having trouble sleeping.

Sleeplessness has many causes, including lack of physical exercise, caffeine/alcohol intake and stress (which of course is at an all time high during a pandemic!). During the day we can control our “monkey-mind by distracting ourselves with work and activity. At night, when the lights go out, our mind is free to play the “fertility-nightmare-theater. What-if’s, regrets and nightmare scenarios loom spring to life when we close our eyes. Insufficient sleep can also raise cortisol (stress hormone) levels and has been associated with infertility. Yoga’s gentle movement, breathing and mindfulness techniques stimulate our body’s “rest, digest and nest (parasympathetic) hormonal response.


5. I’m struggling to find a way to be healthy and active while trying to conceive.

When you’re trying to conceive (whether TTCN or prepping for a future cycle), strenuous exercise is not recommended. This means that many women who control their stress with high impact, high intensity exercise are left feeling stuck. Yoga, because it involves a blend of movement, strength and balance can provide a vigorous workout that is low impact but has a high impact on fitness. Unlike other forms of exercise which primarily promote blood flow to the large skeletal muscles, yoga promotes blood flow to the internal organs of digestion, reproduction and elimination. 


6. I’ve been diagnosed with endometriosis or PCOS.

Both endometriosis and PCOS are associated with inflammation, a condition that can be harmful to our body tissues, our immune system, and potentially our oocytes.  Stress exacerbates inflammation and new research suggests that women who practice yoga regularly may be more resistant to the physiological impacts of stress.     Women with PCOS have also been shown to have higher levels of sympathetic tone (the hormones associated with the “fight or flight stress response).


Fertility yoga is also easy on the pocket book which is needed even more in this time.  If you join a fertility yoga class at Pulling Down the Moon you will learn techniques that will serve you well over the course of your fertility journey and beyond. If the class is too expensive or not geographically possible, you can always check out a book or video  and begin practice on your own.


As always, if you have any questions regarding fertility yoga, please post your comments here. Experts are standing by!

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Therapeutic Yoga for PCOS?

By Beth Heller • 13 Sep, 2024
There are many reasons that a therapeutic yoga program may benefit women with Polycystic Ovarian Syndrome. PCOS presents very differently in different women but the syndrome as whole is associated with infertility and other adverse health conditions including obesity, diabetes and heart disease. Women with PCOS may also have higher levels of chronic inflammation and elevated levels of circulating stress hormones. The good news is that more and more research suggests that lifestyle intervention including lifestyle intervention including diet and exercise may be the best way to manage PCOS. In addition, new research is showing the benefit of Traditional Chinese Medicine to treat the hormonal imbalances, symptoms like hirsutism and acne, and menstrual irregularity that is associated with PCOS. Another element of PDtM’s PCOS “Action Plan is yoga. Yoga has been shown to lower levels of stress hormones and women with a regular yoga practice have been show to have a “healthier physiological response to stress". Yoga has also been shown to reduce markers of oxidative stress and blood sugar control in people with diabetes as well as improve blood pressure and cholesterol levels in heart disease patients (1). Some of the goals of a therapeutic yoga practice for PCOS include: Standing and seated yoga asana that create an invigorating, but not exhausting, exercise session Twisting poses, which in yoga physiology are believed to help decrease abdominal fat Postures that bring blood to the thyroid gland, an important endocrine gland for metabolism Stimulating agni, the digestive fire, that supports complete digestion and metabolism of foods Mudras (hand yoga) that stimulate different physiological and energetic systems Breathing exercises that induce the relaxation response While lifestyle changes can be very helpful with PCOS, they are not enough on their own. Working in partnership with you physician or Reproductive Endocrinologist and ensuring they are kept up to date on any holistic treatments you may be using is the smartest approach for PCOS management. Yoga for Fertility to support PCOS is available at Pulling Down the Moon in-center starting on Sept 21st and virtually starting on Sept 30th . If you would like to learn more about PDtM’s PCOS Action Plan to manager your PCOS Action Plan with holistic health treatment ( Acupuncture , Massage , Nutrition , and Yoga ) then contact us at 312-321-0004 or email info@pullingdownthemoon.com to get started today! (1) Field, T. Complementary Therapies in Clinical Practice 17 (2011) 1e8
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Pregnancy Passport: Relaxed Mommies Make Healthier Babies

By Beth Heller, MS RYT • 15 Aug, 2024
As I’ve said before, it took me seven years and five pregnancies to get two kids. So, while pregnancy was a joyful time for me on some levels, it was also a time of stress and sleepless anxiety. In fact my business partner Tami will often joke that my pregnancies were some of the most stressful times of her life. Honestly, though, without yoga, massage and acupuncture I think I would have bitten my fingernails to the quick waiting for Jackson and Calvin to arrive safely. What I didn’t know then was that seeking relief for anxiety through holistic means was also good for my boys. A growing body of clinical evidence now suggests that prenatal stress, depression and/or anxiety is linked to adverse health outcomes for both moms and babies including preterm birth, preeclampsia and even future risk of chronic disease and obesity (1). Women, especially women who have struggled to conceive, may feel guilty about experiencing anxious emotions during this “blissful time". Yet preparing for a new baby, no matter how hard one had to work to get it, can be stressful. Changes in the body during pregnancy, including the strains of a growing belly and nighttime muscle cramps, can also disrupt sleep, which increases stress. Rather than worry about worrying, we suggest you take the bull by the horns and enjoy a 360 degree self-care program during pregnancy. And honestly, it will never again be as easy to justify self-care like acupuncture , massage and yoga as it is when your efforts are a “double-dip – good for mom and great for baby. Here are several strategies for decreasing maternal stress and improving overall well-being during pregnancy: 1. Get acupuncture. A 2010 study in Obstetrics and Gynecology found that acupuncture treatment alleviated symptoms of stress and depression in pregnant women and women experiencing infertility (2, 3). Acupuncture has also been shown to be effective at managing morning sickness, back and pelvic pain and labor pain. Make sure, however, that you see a practitioner who is experienced in treating pregnancy. 2. Do prenatal yoga. Compared to controls, women who did prenatal yoga experienced significant reductions in physical pain from baseline to post intervention compared with women in the third trimester whose pain increased. Women in the yoga group showed greater reductions in perceived stress and trait anxiety in their third trimester than women from the control group (4) The same women also experienced better sleep and less wakefulness (5). 3. Get prenatal massage. Research shows that women who received prenatal massage reported decreased depression, anxiety, and leg and back pain. Cortisol levels decreased, which decreased excessive fetal activity; the rate of baby prematurity was also lower (6). 4. Seek expert prenatal nutrition counseling. There are specific nutritional strategies for managing weight gain, avoiding conditions like Gestational Diabetes and Pre-eclampsia and improving digestion (less heartburn, avoid constipation). At Pulling Down the Moon we target our prenatal nutrition consults based on trimester. Get your passport to pregnancy relaxation by getting started today with prenatal care in Chicago , Highland Park , or virtually ! Gift certificates are also available at our online store shop.pullingdownthemoon.com . 1. Entringer S et al. Prenatal stress and developmental programming of human health and disease risk: concepts and integration of empirical findings. Curr Opin Endocrinol Diabetes Obes. 2010 Dec;17(6):507-16. 2. Smith CA. 1. SMith The effect of acupuncture on psychosocial outcomes for women experiencing infertility. J Altern Complement Med. 2011 Oct;17(10):923-30. Epub 2011 Oct 6 . 3. Manber et al. Acupuncture for depression during pregnancy: a randomized controlled trial. Obstet Gynecol. 2010 Mar;115(3):511-20. 4. Beddoe AE et al. The effects of mindfulness-based yoga during pregnancy on maternal psychological and physical distress. J Obstet Gynecol Neonatal Nurs. 2009 May-Jun;38(3):310-9. 5. Beddoe AE et al. Effects of mindful yoga on sleep in pregnant women: a pilot study. Biol Res Nurs. 2010 Apr;11(4):363-70. 6. Field, T. (2010). Pregnancy and labor massage therapy. Expert Review of Obstetrics and Gynecology , 5, 177-181.
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