Diese Inhalte dienen ausschließlich Bildungszwecken. Sie wurden auf wissenschaftliche Richtigkeit geprüft, stellen aber keine medizinische Beratung, Diagnose oder Behandlung dar. Wende dich bei medizinischen Fragen oder Entscheidungen zur Kinderwunschbehandlung immer an qualifiziertes Fachpersonal.
Auf wissenschaftliche Richtigkeit geprüft von: Dr. Mona Bungum
Zuletzt geprüft: September 2026
Der Lebensstil beeinflusst die Fruchtbarkeit. Eine Studie in BMC Public Health zeigte, dass Frauen mit 4–5 gesunden Gewohnheiten ein um 59 % geringeres Risiko für Unfruchtbarkeit hatten.
Fülle den Fragebogen aus und erhalte ein persönliches, ganzheitliches und evidenzbasiertes Programm, das zu dir passt.
dauert 3 Minuten00:00:00 Hello and welcome to this bonus class. This class is designed for the time in your menstrual cycle when you feel very anxious. Maybe you are in the two-week weight and you cannot feel your body anymore. You're just feeling up in your head all the time and you're busy with all kinds of thoughts and feeling anxious. So I am calling this class a late Ludo phase class or the two-week weight or So I am calling this class a late Ludo phase class or the two-week weight or for any time when you're feeling very anxious with the all the process, all the
00:00:36 journey into motherhood. So I really hope you enjoy and it serves you. So let's start in a seated position and you can choose your cross-legged position as you like and from here I'd like you to close your eyes just taking a moment to bring bring yourself to the here and now. Take a moment to feel your sits bones grounded and touching the floor beneath you. Notice any tension in your shoulders, maybe soften the belly, the lower back,
00:01:23 the jaw, and then bring your attention to your breath. jaw, and then bring your attention to your breath. And without trying to change anything just notice how the breath is moving in and out of your body at the moment. And now take a moment to notice the mental state. How are you feeling today really?
00:02:06 And whatever arises just take a moment to welcome it. Allow it to be here with us through this practice. Allow ourselves to move all the sensations, all the feelings, all the thoughts, maybe a way or bring space between them. feelings, all the thoughts, maybe a way or bring space between them. Gently blink open your eyes. We're going to start by doing some catcals in a seated position. So move very slow exhaling the air, come round your spine, inhale,
00:02:51 come forwards, exhale round. Continue with your own breath, your own rhythm. Just noticing how the body is Continue with your own breath, your own rhythm. Just noticing how the body is with each inhale and each exhale. I'm going to turn to the side so you can see me. You don't have to.
00:03:15 So you inhale, you reach forward, exhale round your spine, bring your chin to chest. Inhale, exhale. And you can move very slow here slower than I am moving. chest. Inhale, exhale. And you can move very slow here slower than I am moving. So make sure you maybe feel all the tension, all those little knots on your back that come from, you know, being in a very stressful position like going through any fertility challenge. So just taking a moment to move your body to warm those knots so that they can So just taking a moment to move your body to warm those knots so that they can
00:04:06 release melt. Come to a still pose and we're going to come into child's pose. So bring your legs around and back. Tows are touching and you can open your legs wide as wide as your belly so that you can really nicely fit your belly wide as wide as your belly so that you can really nicely fit your belly inside as you come down in front of you. And from here I'm going to suggest that for today you can bring one hand over the other and make a little pillow for
00:04:48 your forehead to drop. As you come into the pose just notice how the lower back feels expensive. With As you come into the pose just notice how the lower back feels expensive. With every inhale you can sense the sits bones spreading like the sacrum is releasing as the muscles melt and stretch. So you can even bring your breath down there. Kind of like enhancing this sensation of stretch, of space. And then with your next inhale, you're going to
00:05:29 And then with your next inhale, you're going to sweetly and kindly slowly come out of the pose. And we're going to move on to supported bridge pose. And for this if you have a block nearby or even a book, supported bridge pose. And for this if you have a block nearby or even a book, like a nice sturdy, very thick book, you can use that. And you're going to roll to one side and come down to the mat on your back. Then you're going to bring the block to your right side. Plant the feet on the
00:06:19 Then you're going to bring the block to your right side. Plant the feet on the mat, bring your arms to the sides, strongly pressing down. With your next inhale I would like you to lift and lift the pubic bone towards the sky as you feel the lower back, the lower back, standing down onto the mat. Inhale, lift up and then slowly bring the block to your sacrum. Any height you would like. You can keep it on the lowest height or if you like more sensation you can
00:06:59 You can keep it on the lowest height or if you like more sensation you can bring it up to the second height. I wouldn't recommend going to the highest height but if you like to be my guest. And from here bring your shoulder blades together down your back. Release your arms to the sides and close your eyes. Now if closing your eyes means your mind starts to race to get super busy then Now if closing your eyes means your mind starts to race to get super busy then
00:07:33 you can keep them open. Just make sure that you find the spot in front of you or anywhere that doesn't move, not something that will distract you. Just hold that point with the steady gaze. Taking deep long, delicious inhales and exhales, pressing the back of your skull onto the mat. With your next inhale, lift your hips off the floor just to remove the block With your next inhale, lift your hips off the floor just to remove the block
00:08:40 from under you and then move it to the side and bring your knees to your chest. Maybe sway from side to side, massaging that lower back as you do so. And then for the next pose we're going to move into a recline pose. So if you And then for the next pose we're going to move into a recline pose. So if you have your props with you, we're going to do the blocks to yoga blocks, boaster and a pillow. So place the highest height, the highest height, one boaster on top of your mat
00:09:29 and then the second and then the second one you're going to place it on the second highest. And then you're going to bring that boaster and place it on top of it. I like to rearrange my boaster. So that is nice and sturdy. And then bring your pillow like a couch pillow and place it on top of that little pile.
00:09:52 Nice. Now bring your hips by the edge of the little tower that you built and Nice. Now bring your hips by the edge of the little tower that you built and bring the soles of your feet together in front of you and slowly come to lie down. Now if you like, you can use pillows underneath your knees for more comfort and more support. If this is good enough for you, you can just come to a still position, bring your arms to the sides,
00:10:24 closing your eyes and allowing the space that you are creating with your body closing your eyes and allowing the space that you are creating with your body to move onto your mind and create some space between the thoughts, some space between the breaths as well. It's connecting to this expensive feeling, allowing the body to melt down onto the props, the props,
00:11:01 softening, opening, trusting, knowing that you've done everything you could, and that maybe now the rest is not up to you. [ Silence ] [ Silence ] [ Silence ] [ Silence ] [ Silence ] [ Silence ]
00:12:19 [ Silence ] [ Silence ] [ Silence ] And gently start to bring a deep breath into your body. And open the mouth. And open the mouth. Release anything that's not serving right now. It's raining here today where I'm at and I want you to maybe visualize that
00:13:15 there's this rain pouring over you. And washing away any bad sensations, any negative thinking, any tension away from your body. from your body. From the top of your head all the way down to your toes. Can you imagine that beautiful gorgeous rain just washing away all the troubles ? All the pain.
00:13:46 [ Silence ] Like a clean slate. Just for a moment just thinking and feeling that you are again. Just for a moment just thinking and feeling that you are again. A clean slate with incredible possibilities. Anything can happen. Even a miracle or something that might feel impossible for you right now. Even a miracle or something that might feel impossible for you right now.
00:14:31 And gently start to bring movement to your toes, to your fingers. Slowly bring your knees together. And start to roll to the side. And you can stay here for a few breaths before you come to a seated position. And you can feel that moment before dawn, moment before the sunrise, that And you can feel that moment before dawn, moment before the sunrise, that moment where anything could happen. That magical moment of possibility and giving yourself your body, your mind,
00:15:19 that renewed sense of freshness. And gently start to bring yourself up into a seated position. And gently start to bring yourself up into a seated position. Bring your hands in prayer in front of your heart. Take your moment to thank your body for everything that is doing for you every day. For as much as you are trying to conceive your body is also very lovingly trying to get you there.
00:15:59 trying to get you there. It's on your side. Deep breath here. Exhaling, bowing down to the wisdom of your heart. Thank you so much for practicing with me. I hope you have enjoyed this class and I'll see you soon. [ Silence ]
