“It’s not about being good at something it’s about being good to yourself.”

About Yoga For Fertility & Conception

Can Yoga help with PCOS?
Living with PCOS can be very frustrating at times. It is important to find ways to manage the symptoms. Yoga can be very helpful in making you feel healthier, energised while lifting your mood and balancing the hormonal system. In fact, recent studies have shown that yoga can be more beneficial then the conventional appraoch of cardiovascular- and weight training. Yoga helps to activate the parasympathetic nervous system which is associated with ‘rest and digest’ which leads to a overall relaxed feeling and reducing anxiety symptoms. The science of yoga works at levels much more subtler and deeper than just the physical body level. Yoga helps release deeply stored stress in the system, which can help improve PCOS symptoms.
How can yoga help me get my body ‘baby ready’?
Getting your body ‘baby ready’ is all about creating the perfect host; a woman who’s mind is clear on what she wants, her heart is ready to receive, her body is strong and flexible to carry the baby and her hormones are balanced and in a good rythmic cycle. All of this is achievable by doing a customised, well structured class. I fell pregnant with my both my boys when my practice was at it’s peak. I honestly believe it’s all the yoga I did at the time that helped me to get pregnant and throughout the process.
Will yoga help me get pregnant?
There is no guarantee that you will get pregnant because of yoga. However you defintely increase your chances by making your baby an environment that is baby friendly. Calling in a soul and growing a human life is now small feat and yoga can definately help you prepare, get ready and get in touch with your body during the process of getting pregnant. Yoga not only helps your hormonal system to balance out, it also increas all the feel good hormones and your libido while reducing cortisol levels. Reading any article on conception you will find that stress is the biggest common factor under women trying to conceive, with yoga you can jump that hurdle and tick that box while getting your body and your mind baby ready.
I’m going through IVF to get pregnant, what role will yoga play during this process?
IVF is an intense process for mother and father to be. The hormonal program can be extremely taxing on the mother, not to mention the mental fatigue and heartbreak. Doing a weekly (or even daily) yoga practice can help with the symptoms and discomfort caused by the hormonal program, while clearing the mind. The process can be an emotional roller coaster and yoga can be like a rock during the uncertain times. By practising well chosen asanas, specific breathing techniques and applying mindfulness, you will create a strong physique, ready to conceive, and balance out the edges of the hormonal changes. Choosing a well trained yoga teacher can be an asset during the process while increasing your chances of getting pregnant.
What style of yoga is best for fertility?
The best yoga for fertility would be a slow and steady, focused class. Traditional Hatha yoga, is not the pretzel type you will find on instagram and is perfect for increasing chances of getting pregnant. That is not to say that Vinyasa or a strong flow won’t be beneficial, however, a well structured class aimed specifically at fertility will be more effective.
What are the benefits of fertility yoga?
This section can go on for ever, so I am going to keep it short and sweet; – Reduces stress and anxiety and the associated hormones. Stress are one of the most common factors under woman who’s trying to conceive, so to reduce your stress levels and the associated hormones may lead to you becoming more fertile. – Increased bloodflow and energy to the reproductive organs – certain poses stimulates bloodflow in the pelvic area leading to more oxygen and nutrients and hence energy in that area leading to a more fertile womb. – Yoga for fertility creates strength in the body but also teaches you how to stay calm by introducing breathing and mindfulness techniques. This will lead to you feeling more positive and energised creating a happier pre conception time increasing libido… and isn’t that what you need most…:) – Staying focused and level headed is probably the most challenging thing during fertility treatments or when trying to conceive. Yoga can help the mental body to stay clear and focused and gives you perspective.
Is it okay to workout when I’m trying to conceive?
Oh yesss!! In fact most often than not it is recommended to stay active when trying to conceive since it boosts immune system, metabolism and balances hormones. Yoga is just another way to stay active in a calm way while building strength and endurance. Yoga is not only ‘OK” when trying to conceive, but it is highly recommended.
Is yoga safe after embryo transfer?
Please remember that your yoga practice is not just the physical part, I also teach you breathing and mindfulness techniques. These techniques will help you stay calm, centred and level headed after the implant while settling the nerves. Nothing can grow under stress, so the more you stress the less is your chance on success. The more relaxed and calm you are, the better are your chances. This is in essence exactly what yoga teaches us; how to stay calm, centred and focused during challenging times. Asanas is not recommended, but asanas is not the only part of yoga. Breathing and meditation is recommended and that forms a big part of yoga. So yes, parts of yoga is safe after an embryo transfer.
I am not a yoga practitioner, is it okay to start now?
Yes, yes and yes! It is never too late to learn and adapt the science of yoga into your life. Learning and applying the yoga throughout the journey from maiden to mother is an invaluable gift you can give yourself. Not only is it beneficial for conception, it is amazing during pregnancy and can do wonders for your postpartum body. It teaches us skill to cope with the mental and emotional challenges of the conception phase, the physical discomforts and changes during pregnancy and the challenges of early motherhood. If you’re considering starting your yoga journey pre conception, then don’t hesitate. It will teach you skills and tools that will help you for the rest of your life. Also remember that yoga is not just the physical part of putting yourself into an instagramable pretzel, it’s a deep practice that will give colour and character to your life and it encompasses breathing and meditative techniques. These techniques help us to stay calm and focused during challenging times.
Why come for Fertility Yoga classes if I can join a regular yoga class?
Fertility yoga will focus on exactly on your own body and lifestyle. I will look at every aspect of your life to come up with a cusomised, tailormade yoga plan for the purpose of conception. That is how I work, this is how I’ve been trained. There will be benefits of going to a regular class IF that class is well structured and presented while incorporating all the components of a yoga class. Mostly this is not the case though and classes are mainly of a physical nature. The magic of yoga lies in a complete Sadhana, or practice which includes meditation, centering, breathing, mindful movements and concentration. All of these components works in harmony to achieve a relaxed state in which your womb can heal, hormones can balance out and the mind can stay clear and focused. Customising these component for YOU, is where the real magic lies.
When can I start?
TODAY! Do not wait any longer. Start taking responsability for your own body and mental wellbeing and take action. Book your free trial session with me to get the ball rolling and your belly growing – the way in which you want it to. 😀

Yoga During Pregnancy

How is Prenatal yoga different from ‘regular’ yoga?
Wow this is a loaded question and I wrote a very nice blog covering some of the aspects. You can click here if you want to read it. But the long and the short of it is that yes a good, well structured yoga class will have some benefits for you. However, there are loads of yoga teachers out there that is not competent in adjusting and giving variations on poses for preggie mamas which can lead to injuries and all round horrible experience. In a regular class you’ll probably be the only preggie mama around, whereas in a prenatal yoga class you’ll be surrounded by other mamas. This gives a sense of support and community, which is so healthy and helpful during your pregnancy. A prenatal yoga class is the perfect place to meet other like minded women, experiencing the same or similar situations which makes for a great and safe space for getting tips, sharing stories and speaking your mind. I, the teacher, will also tailor the class according to each women’s aches and pains, discomforts and needs. This you will not find in a regular class. So the differences are massive comparing a specified prenatal yoga class compared to a regular class.
What are the benefits of Prenatal Yoga?

Many doctors, midwives and other care takers recommend yoga during pregnancy. This is because there are many documented studies proving how effective and beneficial prenatal yoga can be. The list,though, is very long so below I am touching on some of the benefits according to the MAYO clinic;

  • Improve sleep – deep breathing and blood circulation will helps you relax and settle into sleep easier at night.
  • Reduce stress and anxiety – Research during the last few years has proven that breathing and mindfulness techniques reduces the effects of stress and anxiety and improves mood and mental wellbeing. No brainer.
  • Increase strength, flexibility and endurance which is necessary for late pregnancy, birth and recovery.
  • Helps with common side effects like swollen ankles, nausea, lower back pain, hip pain, shortness of breath, headaches etc.
  • Reduces the risk of preterm labour
  • Poses, breathing techniques and other mindfulness techniques you learn during the classes are very helpful during labour and birth, and even during early motherhood.
How early in my pregnancy can I start doing Prenatal Yoga?
Many women suffer from morning sickness, dizziness, headaches and low energy levels during the first trimester and usually abstain from physical exercise during this time. However, yoga can help and assist with these discomforts and the practice can be tailored for the purpose of relief. Your yoga practice doesn’t have to be a strong practice, remembering that yoga consists out of mindfulness techniques, breathing techniques, relaxation. So you can still practice without doing any physical asanas if you are willing to take it slow and listen to your body. Having said this, most women start to feel comfortable to join a class around 14-16 weeks. There is no ‘correct’ or ‘perfect’ time to start yoga, if you feel good and up to it, you can start. I am more than competent to guide you in a safe and supported way.
How long into my pregnancy can I practice yoga?
You can practice yoga right up untill the moment you give birth. Even if you do a C-section birth you can do some asanas and yogic practices before and even during the surgery. In fact it will help you process the whole experience in a more mindful and conscious way. Being present and aware during the birthing process, whatever that looks like, is such a gift you can give yourself. There are even women who’s done a class while in early labour. What you will learn in my yoga classes though, are not just asana, or yoga poses, you will also learn breathing techniques, relaxation techniques and mindfulness techniques which you can take into the birthing room, the fourth trimester and into early motherhood.
Are inversions safe during pregnancy?
This is such a complicated answer. For women who’s in touch with her body and listens to it intuitively AND has got an established practice that includes inversions I would say it would be okay to practice inversions. However, for newbies, students I don’t know, I usually don’t teach inversions in my class. The reason is very simple and straightforward, I don’t know new student’s capabilities and bodies and even though inversions can be very beneficial there are many other ways of accomplishing the same effects. I do teach mild and ‘gentle inversions’ which I regards as safe including ‘legs up the wall’ and ‘downdog’. I always watch my students like a hawk and guide the class intuitively though. Sometimes, even downdog can be too much. A well trained teacher, like myself, will be able to guide you in a safe and intuitive way.
Are there any poses that’s considered ‘unsafe’ to practice during pregnancy?
Most poses are accessible to pregnant women. Some poses are not as accessible during pregnancy which include the asanas on the belly like cobra and bow pose, purely because it is uncomfortable for baby and mother. A safe practice depends on the mom’s intuition and her ability to listen to her body. With the exception of prone poses, most poses are safe when modified somewhat. In general however, closed twists should be avoided as it cuts of circulation (not good…), also direct ab work as it can lead to Rectus Diastasis which is a split of the abdominal wall. Deep core work is recommended though to keep the pelvic floor and core muscles strong which is necessary to support the growing belly and the back. Avoid deep stretches and twists in the first trimester as the embryo hasn’t made a strong connection to womb wall yet. In the second and third trimester it is generally recommended not to lie on your back for a long time, however if you feel comfortable, you will be fine and safe to do so. Each mama is different and each women experience her pregnancy in her own unique way and there is no black and white or right and wrong. This is yet another reason why joining a prenatal yoga class is recommended.
Can I practice Hot Yoga while I’m pregnant?
It’s your pregnancy and your body, but please consider that your body core temperature are naturally higher during pregnancy. Doing a hot yoga class can lead to dehydration which is a risk you shouldn’t be willing to take. On top of that you have progesterone and relaxin hormones surging through your veins which makes all connective tissue laxy dazy, addind heat to the equation can lead you to over stretch. This can lead to injuries and joint instability. So keep that in mind when choosing to go do a hot yoga class.
Will yoga be useful for a breech baby?
Breach babies are very common and many babies have been born in this way. However, you will be told that optimal position is with baby’s head down. There are many ways to get your baby to flip over in the ‘right’ direction, yoga being the first point of call. Yoga poses and moves can help create the space baby needs to turn. Working together with gravity, not slouching and gentle movements can really do wonders to turns a headstrong baby. So yes, yoga can help to turn a breech baby.
I didn’t practice yoga before getting pregnant, is it okay to start now?
Yes! yes and yes! There is no time like the present. Even if it’s two weeks before delivery it’s never too late to start yoga. Yoga encourages gentle movements without straining the joints, it reduces anxiety and stress and improves sleep. So no, it’s never too late to get the body moving and sleep better… 🙂
How do I book and pay for a class with you, Rulene?
Excellent question! Your first class is a free class so please get in touch with me to set up your first session as a trial. If you’re keen to jump in, please go to my ‘Yoga with me’ page, scroll to the bottom and see my calendar and availability there, click on book now and follow the instructions from there. Looking forward to meeting you and your baby soon.

Postnatal Yoga

I didn’t do yoga before or during my pregnancy, is it okay to start now?
Yes! absolutely yes! It is never too late to start your yoga journey and it can be such an invaluable gift to yourself as you start the journey into motherhood. You will find less and less time for your own wellbeing and all your focus is probably on your baby. Taking that step back and making sure that you are okay on a mental, physical and emotional level is not just important for you, but it is also important for your baby to have a healthy and sane mother. So don’t delay, book your free trial with me TODAY!
What are the benefits of postnatal yoga?
Your body will thank you for starting to move in a kind and self loving way. The benefits of yoga for the postnatal body is not just physical, but also mental and emotional. Below are some of the physical benefits; – Promotes general health – Complete exercise for the whole body – Movement that promotes stamina and strength – Realignment of the spine – Toning the deep abdominal muscles to ‘close the body’ after birth – Helps knits back together separated abdominal muscles – Relieves stiffness in the shoulders – Strengthens pelvic floor muscles – Strengthens abdominal and back muscles for core strength – Expands breathing – Promotes relaxation – Improves blood flow and thus increasing milk production – Detoxification and movement of fluids – Promotes hormonal balance – Stimulate cell growth and repair – Maintains flexibility in the spine and joints.
When is it safe to start my postnatal yoga practice?
You will have to check with your doctor or midwife and generally you will get the go ahead 6 weeks after delivery if it was a vaginal delivery, and 12 weeks after a C-section. However, Yoga does not comprise of only physical postures, breathing and meditation, which is also part of yoga can be super effective and beneficial in the time after birth. It helps you to stay relaxed, which will help with milk production and it can also aid in deep relaxation which is super important for a sleep deprived mother.
My body is completely different now, when will my practice look and feel the same again?
Oh dear mama, I hear you! It is just no fun wanting to move in the same way as before, but it just doesn’t feel right anymore. Your body/mind will never be the same again, how can it be. You created and birthed life. How amazing. Honouring your body for the journey it’s been, practicing self kindness and love is so important for your mental wellbeing, which in turn is so important for you to show up for your baby. It might take time for your body to move in the same way, it might not. Whatever your body needs, you need to resolve to give it to her. She deserves it. With love, and with compassion. Yoga can help you fall in love with your new body and being. The transition can sometimes be harsh and the new reality can seem like a new dimension altogether. Integrating your new way of being is essential for your wellbeing, and yoga is the first go to to help you achieve this. Believe me mama, I’ve been there. I know this well and yoga has been the only place of peace for me. And it can be for you too.
Do I have to take postnatal yoga classes or can I join a ‘regular’ yoga class?
If you’re not experiencing any postnatal issues that you would like to deal with then a regular class would be okay. As long as you listen to your body and take it easy. The benefit of coming to a class with me is that we can focus and apply yoga specifically to your postnatal needs whatever that may be; back pain, sleep deprivation, hormonal imbalances, milk production, baby blues, postnatal depression or anxiety. A yoga session specifically aimed to address these issues is something you won’t find in a regular class.
What if I fall asleep during the class?
Then sleep mama. You deserve the rest and the little break. Your body and mind is processing a lot right now and when she gets a gap to sleep, we honour that. Sleep is the most amazing healing mechanism the physical body has; cells restore and regenerate while you sleep, your body can make milk for your baby, and your mind can take a back seat while the nervous system offloads. When you fall asleep, I will leave you and put a blankie over you and gently waken you when it’s time to return to your baby.
Will I get my core strength back?
You will be surprised as to how quickly your body will respond with a continuous practice. My core strength didn’t take long to return. The control I lost though took a while to return and patience is the key word here. However, with a aimed, focused and comprehensive plan and practice you will see results sooner than you imagine.
I have some postnatal complications, can I still come for a class?
Absolutely! I am a yoga therapist which means that I am capable and competent in dealing with any complication after birth. I will help and guide you through the best I can by applying my skillset, my experience and my intuition. The science of yoga can be the best tool for you to deal with these complications and I will do my best to teach you these tools so you can feel empowered and claim your health for your own.
I’m ready to take responsibility for my own body and health, how do I sign up?
Good for you mama!! Click here to see my schedule and to book your free trail and consultation with me. I look forward to helping and guiding you through the ups and downs of early motherhood.