The Holiday Season & TTC: A Fertility Yoga Approach
The holiday season can be a beautiful, but challenging time for those trying to conceive. By incorporating yogic principles into your daily life—breathing techniques, mindfulness, self-compassion, patience, and gratitude—you can manage the stress, pressure, and emotional ups and downs that come with this journey.
Remember, yoga is not about perfection—it’s about showing up for yourself, being present, and cultivating inner peace, no matter the circumstances. As you navigate the holiday season, take a moment each day to connect with your breath, your body, and your heart. Trust that this journey is unfolding in its own time, and that you are worthy of all the love and care you give yourself
1. The Power of Breath (Pranayama)
In moments of stress, it’s easy to forget to breathe deeply, especially when dealing with overwhelming emotions or anxiety. The yogic practice of pranayama (breath control) is the fastest and most a powerful tool to help reduce stress and get you out of your head and into your body, which enables you to release anxiety and calm the mind.
Practice: Nadi Shodhana (Alternate Nostril Breathing)
This simple yet powerful technique balances the body’s energy and calms the nervous system. To practice, sit in a comfortable position, close your eyes, and gently close your right nostril with your thumb. Inhale slowly and softly through your left nostril for a count of 3, 4, or maybe 5, then close the left nostril with your ring finger. Open your right nostril and exhale for that same duration. Inhale through the right nostril, then close it, and exhale through the left nostril. Repeat for a few rounds, focusing on your breath. This practice not only helps reduce anxiety but also brings a sense of balance during turbulent times.
2. Non-Attachment (Aparigraha)
During the holiday season, there can be an overwhelming sense of expectation—expectation from family, friends, and even yourself. The questions about “When are you going to have kids?” or “Are you pregnant yet?” can trigger feelings of frustration, sadness, and pressure. Yoga teaches the principle of Aparigraha—non-attachment, or letting go of the need to control outcomes. This doesn’t mean you stop trying or stop wanting a child, but it helps you release the stress that comes from obsessing over timelines and the desire for a particular outcome.
Practice: Letting Go in Corpse Pose (Savasana)
Savasana is a yoga pose often practiced at the end of a session, where you lie on your back with your arms by your sides and your body relaxed. While in this pose, let your mind rest on your breath and give yourself permission to be as you are, without any expectation or pressure of trying to “do” anything. If you notice your mind begins to wander, bring it back to your breath and just follow the natural rise and fall of your belly. By surrendering in Savasana, you can practice embracing the present moment without forcing a specific outcome.
3. Cultivating Patience (Kshanti)
Trying to conceive is often a journey of patience, and the holidays can feel especially challenging when the process seems to take longer than expected. The yogic principle of Kshanti teaches us to cultivate patience and remain steadfast, even in the face of difficulty or uncertainty.
In yoga, we often hold poses for a period of time to build strength and flexibility. The discomfort we feel in a pose is an opportunity to practice patience—waiting with an open heart and accepting that growth takes time.
Practice: Tree Pose (Vrksasana)
Tree Pose is a balancing posture that requires focus, patience, and stability. Stand tall with your feet hip-width apart and find your center. Place one foot on the inside of the opposite leg—above or below the knee (avoid placing it directly on the knee). Find your balance, take deep breaths, and focus on the stillness in the moment. If you fall out of the pose, gently return to it. Tree Pose reminds us that, like the tree, we can remain grounded and steady, even when life’s winds blow through us.
4. Self-Compassion (Karuna)
The holidays often bring intense emotions to the surface, especially when dealing with the challenges of TTC. It’s important to remember that yoga is a practice of compassion, both for yourself and others. Karuna, or compassion, encourages us to be gentle with ourselves—especially when we feel vulnerable or overwhelmed. Self-compassion is essential for healing, and it reminds us that it’s okay not to have all the answers.
Practice: Gentle Heart-Opening Poses
Poses like Supported Bound Angle (Baddha Konasana) with a bolster under the back side of the body can open the heart and allow you to connect with feelings of love and kindness. These poses gently stretch the chest and shoulders and hip, helping to release emotional tension while reminding you to approach yourself with compassion. When you feel the urge to push through stress or frustration, return to the gentle opening of your heart, both physically and emotionally.
5. Meditation and Present Moment Awareness (Dhyana)
Meditation is a cornerstone of yoga and can help you stay grounded amidst the chaos of the holiday season. Dhyana, or meditation, encourages us to focus our attention on the present moment—free from judgment or expectation. One of the virtues of a meditation practice is mindfulness, which helps us stay connected to our bodies, rather than becoming overwhelmed by our thoughts. Learning our body’s cues when we become triggered helps us recognize when it’s time to put boundaries in place and practice self care.
Practice: Mindful Holiday Moments
Rather than feeling distracted or stressed by family gatherings or holiday tasks, try to stay present during these moments. When you’re cooking, decorating, or simply sitting with loved ones, focus on the sensations in your body—the warmth of the kitchen, the texture of a ornament, the sound of laughter. By bringing mindfulness to these simple moments, you create space to feel joy, connection, and peace in the present moment.
6. Contentment (Santosha)
Santosha, or contentment, encourages us to find joy in the present moment, regardless of external circumstances. The practice of gratitude can transform the way you experience both the highs and lows of your TTC journey. In a season where expectations can feel heavy, remembering what you’re grateful for can help shift your perspective from lack to abundance.
Practice: Gratitude Journaling
Each day, write down three things you are grateful for. These could be small (like a cup of tea or a kind message from a friend) or bigger (like the support of a partner or your health). Focusing on gratitude, no matter how small, helps cultivate a sense of contentment and joy—even during difficult times.
Wishing you peace, patience, and inner strength on your TTC journey this holiday season. ✨