Yoga-For those of you who do it regularly

[Anonymous]

I just took my first class. I must say I'm undewrwhelmed. I was a 5 day a week Seargent's Program addict until yesterday. I've been told that I needed to stop the hard core abs, push-ups, stair running of Sarge to prepare for IVF. I started lupron on Sunday.

I did a "Yoga for Strength" class and feel like I've accomplished nothing. I feel like I should go run a few miles. The flexibility/stretching aspects were nice. I know I need to slow down for IVF to be successful. I have a 2 week trial membership at a studio down the street. I'm going to try a few more instructors over the next few weeks, but I was seriously bored during the class. I didn't feel like my arms got any type of workout. I can do plank pose for minutes at a time with variations (leg raises, arm raises, bird dogs) so plank pose for a few breaths doesn't do much for me.

Do you have any suggestions of the type of practice I should be trying? Is it all trial and error? Instructor dependent. I'm really not into the spiritual aspects of it. I want a bit of a workout. I know I need to be slowing down, but . . . If I were doing this in addition to Sarge, it would be great. Am I just not cut out for yoga?

I'm doing my stationary bike or my treadmill the other days. I feel like all this cutting back on exercise will also cause me to gain weight before I'm even pregnant.

[Anonymous]

Instructor dependent. You need to look around for an instructor that fits with your style. I like vigorous classes that give you a workout, which I have found at Studio Serenity in Adams-Morgan and Flow Yoga Center in Dupont/Logan. You might also look for anyone who does ashtanga yoga as that tends to be more of a workout, though still instructor dependent.

One more thing: when I was having trouble conceiving I was told to be careful with certain poses, especially inversions, so you might want to check out advice about ttc and yoga. However, I also found that the core work really helped me with labor...

[Anonymous]

Down Dog Bethesda and Georgetown. Take a class on Sun morning. You'll never be the same again !

[Anonymous]

this probably isn't what you want to hear but could you maybe just not worry so much about a hard workout for at least few weeks? believe me, as a former marathoner, i get it but when i conceived my children i just simply had to cut way back on my running and i put on a few lbs. i hated it but it was worth it.

also, i would think it is probably best not to experiment with a new form of exercise and like a pp said, if you do - be cautious of certain poses with yoga while ttc.

[Anonymous]

I second Down Dog in Bethesda and Georgetown - one of the best workouts ever. But perhaps not the best advice for OP. I had to stop going to Down Dog when I got pregnant as my OB strongly advised against a hot yoga practice.

[Anonymous]

OP - I started yoga about a year before I got pregnant, because I was sick of being sore all the time from running and lifting, both of which I did a lot of.

I was in great shape, and decided that yoga would let me be more flexible, get a good stretch, etc., and since I already worked out so many hours per week, force me to lift less (still lift, just not as much since technically yoga can build strength).

It is definitely instructor-dependent. The first class I took, the regular instructor was out, we had a sub, and a few minutes in people were bailing (it was rude, but it was because they came for a workout and this instructor was more focused on stretching, etc.). I have to say, it was exactly what I needed - my neck and upper back felt great (that is what is always tight on me, and lifting does not help). I found it was like a massage, not a workout.

I went to several classes and found one instructor that gave me the best of both worlds - she definitely stretched me out and improved my flexibility, but many of the poses were so challenging and it was in her class I did things I never thought I could do (building toward head stand, etc.). She was amazing. The other class I went to regularly was also more focused on strength and endurance. We did so many planks, etc., and between the two classes, I definitely noticed my core was stronger and I built endurance. Plus, I wasn't sore all the time from lifting.

Then I got pregnant and prenatal yoga just isn't the same - it was great but definitely NOT a workout - more focused on stretching and bonding with other moms, focused breathing, etc. Since having a baby over a year ago it's been tough to find a yoga routine. I finally found a gentle yoga class that fits my schedule once a week. So, I don't use it for strength, more for stretching out.

So in all my ramblings - you can be in excellent shape, and still get winded and build strength from yoga - if you find the right instructor. It uses your muscles in a totally different way - it can be great for your core and back/chest, legs and arms...everything. I still think lifting is a great complement to yoga - for example you don't do any pulling in yoga (like lat pull downs, pull ups, etc.). And, it can really help your other workouts, because you can lengthen and loosen notoriously tight muscles, like hip flexors, etc.

I encourage you to go to some more classes and give it a chance. You may find it is not for you, but you may be surprised!

[Anonymous]

Yoga is not about getting a workout. Yes, some westerners have turned it into exercise, but really it is about aligning your body and centering your mind.

As someone who has gone through infertility and undergone IUI/IVF, I do think you really need to relax about your exercise. You know what? If you're on a Lupron protocol you probably will gain weight regardless of how much you exercise or what you eat. It will be out of your control, and it will be much easier for you to just accept that, in part because if you are successful you will soon learn that what is happening with your body (and your life once the baby comes) is beyond your control. And, you will lose the IVF weight at some point. I think you are much better off focusing now on centering yourself to deal with the stress of IVF.

And I also agree with the PP that you need to tell your instructors that you are doing IVF, because there are a number of yoga poses that you really shouldn't be doing when you're stimming.

[Anonymous]

OP Here. I'll check out Down Dog in G-town. I know all about no inverted poses and no Hot Yoga. I just thought that yoga would help me preserve some strength and muscle tone while slowing it down. I'm used to boot camp plus 12-15 miles of running a week. The stationary bike and the yoga class I took just isn't cutting it. I was advised to go down to 1/2 of what I was normally doing. I feel like I've gone down to nothing.

I'm going to try some of the other classes and see if any of it works. It looks like I might be better off with a "flow" class as opposed to a strength class. Like I said, the stretching aspects were great and would be a great addition if I were still going to boot camp.

I was planning to take off completely after ET until the pregnancy test. Once pregnant I was planning to join WSC for the pool so I could swim.

None of the activities feel "new" to me. My OB said that she advises not to start exercising while pregnant, but if you are used to exercise, do what you want, just don't try to up the intensity or get more fit.

[Anonymous]

My OB said that she advises not to start exercising while pregnant, but if you are used to exercise, do what you want, just don't try to up the intensity or get more fit.

Did your OB say this our your RE? I would think if you were doing IVF, your exercise would be more limited and I thought that is what your original post said as well?

[Anonymous]

While Down Dog isn't an official Bikram yoga practice, they do heat the room to 95 degrees, I believe? So that studio probably wouldn't be the best choice for you right now. As a fellow (former) IVF patient and a bikram yoga enthusiast, the best of luck to you!!!

[Anonymous]

OP here. The RE hasn't really said much about exercise. When I was doing the injectibles with TI, he told me to cut back on the jumping, abs and running. I was told by my acupuncturist not to stop exercising completely, just cut way back. That said I'll cut back even more the closer get to retrieval and transfer. I might not feel like exercising anyway. I just thought that yoga would be a good part of the "slowing down." I really wanted to like it more. It might just be the class I was in. The other issue I have is that in order for me to be consistent with yoga, it has to be early in the morning. In fact, most of the classes I see begin at 7, which is almost too late for me. The class in my neighborhood is at 6:30. If I had my preference, the class would start at 5:45.

Here is my problem/question. They tell you not to start anything new when you are pregnant. Well, if I stop exercising for 6 weeks or so, isn't everything going to be "new?" I know I won't have lost all fitness, but I really wanted to maintain some level of fitness throughout a pregnancy. I was planning to joing WSC near my house so I could swim and maybe use their elliptical machines. I have a treadmill and stationary bike in my basement. I know, I know, the best laid plans, if I get pregnant I may feel like s$&# the first trimester and won't be able to exercise anyway. I don't want to join now in case this round of IVF doesn't work. I would like to try to exercise throughout the pregnancy because I truly believe that it is good for me and good for the little one. I'm actually not all that worried about weight gain, if I gain 50, whatever, as long as I have a healthy little one at the end.

I was pregnant the Summer of '08 but I had to terminate due to a "condition not compatible with life." I was able to exercise during that period. I wasn't all that sick, some nausea and fatigue but not horrible. I even ran a bit during that time. That pregnancy was unassisted by medical technology.

[Anonymous]

Anonymous wrote:Yoga is not about getting a workout. Yes, some westerners have turned it into exercise, but really it is about aligning your body and centering your mind.

As someone who has gone through infertility and undergone IUI/IVF, I do think you really need to relax about your exercise. You know what? If you're on a Lupron protocol you probably will gain weight regardless of how much you exercise or what you eat. It will be out of your control, and it will be much easier for you to just accept that, in part because if you are successful you will soon learn that what is happening with your body (and your life once the baby comes) is beyond your control. And, you will lose the IVF weight at some point. I think you are much better off focusing now on centering yourself to deal with the stress of IVF.

And I also agree with the PP that you need to tell your instructors that you are doing IVF, because there are a number of yoga poses that you really shouldn't be doing when you're stimming.

The instructors that I have had have been great about opening yoga up to anyone. Maybe to you it is not about getting a workout, but for some of us, it is a great way to add a little mind-body element to our routines. Everyone I know who practices yoga seriously has always been very welcoming to all comers. People get different things out of it.

I happened to get much needed core and back strength, which has greatly reduced my neck and shoulder pain and greatly improved my quality of life. And there have been plenty of classes where I get totally winded, and am pushing the limits of my endurance and strength. Yes, it is different than zoning out on a treadmill, and that is great - it is the first experience I have had with any form of meditation and has totally helped me learn to center myself and focus. But it is part of my workout routine and I definitely get physical benefits, beyond the mental benefits.

[Anonymous]

If you're used to doing daily rigorous workouts, chances are that no yoga class is ever going to fully scratch the workout itch. I say this as someone who used to marathon train AND do several-times-weekly power yoga classes AND play golf AND play volleyball AND lift weights several times a week. (AND occasionally take boxing or kick-boxing classes.)

But if you've been told that you have to tone it down and not stress your body out so much with high-impact stuff, the right power yoga (ashtanga) class could at least make you feel like you're doing *something.* It's not a perfect substitute for everything you're giving up - and nothing will be - but it's better than nothing, and you might grow to like it. Then when the pregnancy is over, you can combine it with cardio for a more balanced workout regimen. Now that I have my daughter, I can't work out as often as I used to (and can't do as many sports due to time constraints) but I still really enjoy a good power yoga class in addition to the other stuff I do. And I honestly think it's helped keep me from running and lifting injuries. we tend to underrate the importance of flexibility.

Good luck. (no class suggestions to offer - I take classes at Gold's Gym.)