EXCERPT FROM YONI SHAKTI 2020 CHAPTER TWENTY-NINE A WOMB-FRIENDLY YOGA MANIFESTO

FOUNDATION Above and beyond all else, to practise womb-friendly yoga is to support and encourage women in their experience of appropriate yoga practice.

To that end, it is crucial not to support financially, or in any other manner, any organisation or individual known to exploit or manipulate women under the guise of teaching yoga.

PART 1/THE NEED FOR WOMB- FRIENDLINESS IN THE YOGA WORLD ◊ Most of the people on this planet who practise and teach yoga are women.

◊ Most of these women have wombs.

◊ And many of these women have little clear understanding about the effects of yoga practice upon their wombs.

◊ This is because yoga was originally developed by men for men’s bodies, and has been, until only very recently, transmitted through exclusively male lineages.

◊ Traditional forms of teaching yoga are thus likely to have zero womb awareness, so there is much ignorance and confusion in the yoga world about what happens to our wombs when we practise yoga.

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2 Prepared by Uma Dinsmore-Tuli PhD. by Uma Dinsmore-Tuli Prepared www.yonishaktithemovement.com Please share freely and identify source: www.yonishaktithemovement.com and identify source: freely Please share sensitive yoga practice for women. for practice yoga sensitive It is literally the cosmic gateway for śakti (power) within. śakti (power) for gateway the cosmic It is literally Yoga is all about refining awareness, of body, mind,emotions breath, and energies: it is about ‘union’ of all life. with the source or re-connection pay no To attention to the changing needs of womb cycles is to neglect the very place within that is the source of vitality being. and well Respect for womb cycles is the foundation of a refined and Why bother? The healthful energies of a woman’s womb and vitality. wellbeing lifelong are key to her seat the is womb the body, energy the of anatomy yogic the In of fertility creativity, and capacity to nurture and grow new manifest. ideas—to new life, that that every woman who practises and teaches informed about yoga the key techniques to is avoid at certain times, fully so that she may fully respect and honour the health her life. throughout womb of her she then information complete and correct has woman a When herself. for choices yoga appropriate make to has the power The information provided overleaf sets effects of certain out yoga techniques and outlines the effects of the aims and on the womb. practices these The aim of the Womb-friendly yoga manifesto is to ensure ◊ ◊ ◊ ◊ ◊ ◊ ◊ ◊ ◊ ◊ your first priority. I encourage you to practise womb-friendly yoga! womb-friendly to practise you I encourage first priority. your / Uma Dinsmore-Tuli I encourage I you to encourage make the inner harmony and health of your womb WOMB FRIENDLY YOGA MANIFESTO: EXCERPT FROM YONI SHAKTI 2020 landhara bandha ā J

yoga is to the reverse during pregnancy can , like haṭha (root lock) when practised in labandha bandha ū m brings brings a powerful physical uplift to 3

does not menstrual release effectively labandha which will lift the vulva and vagina and na ū ā are practised correctly they tend to involve they tend to involve correctly practised are M within. ap (locks) in yoga is to alter and contain the flow flow the contain and alter to is yoga in (locks) na Prepared by Uma Dinsmore-Tuli PhD. by Uma Dinsmore-Tuli Prepared ā ap labandha, (abdominal (abdominal lift)

ū landhara m bandhas ā and with the same on effects of the blood release from J . Reversed . Reversed na na ā Please share freely and identify source: www.yonishaktithemovement.com and identify source: freely Please share ā and ap ap na na bandha , and this is the energy responsible for the release of menstrual ā ā na ā (chin (chin lock) works synergistically with the pelvic muscles so that when Uḍḍīy a simultaneous of the flow reverse of the baby in second stage labour. labour. stage in second of the baby Uḍḍīy the reversing of intention the with organs, pelvic and abdominal the all of flow the womb as described above. This ap (There birth. after healing during blood of flow the also and flow blood are alternative breath patterns which can used to support this flow). Practising a strong or continuous passage the obstruct may that muscles pelvic the of thickening a create accurate practice of inversions of inversions practice accurate BANDHAS of purpose The of energies in the body. the classical fashion with a lift on exhalation, is intended to reverse unquantifiable effect on the blood flow abdominal theto womb. Since rectus muscles in pregnancy are unable are to contract necessarily to provide stretched, support the during inversions. women Postnatal the rarely have necessary usual they source of lower back abdominals strength to provide adequate lower back support for INVERSIONS One of the key purposes of inversions in flow of so flow, practising inversions during bleeding can lengthen the length of time that you bleed. Practising inversions during pregnancy has an ‘CAUTION PLEASE—WOMBS PRESENT’ ‘CAUTION PLEASE—WOMBS The following practices need to be handled with caution for female many times in their lives at practitioners yoga WOMB-FRIENDLY YOGA MANIFESTO YOGA MANIFESTO WOMB-FRIENDLY 2 PART / THE INFORMATION WOMB FRIENDLY YOGA MANIFESTO: EXCERPT FROM YONI SHAKTI 2020 may sana ā practice. This practice. sana ā

). The accurate practice ). practice The accurate ) or forced inhalations ti ā labh described above to maintain a ā 4 kap bandhas bahir kumbhaka bahir sequences which build heat, or which are ). They often activate rhythmic lifting and apply to these breaths. breaths. these apply to sana Prepared by Uma Dinsmore-Tuli PhD. by Uma Dinsmore-Tuli Prepared ā bhastrika , so the same comments about menstrual flow made in made flow menstrual about samecomments the so , bandhas is a combination of all three previous locks practised

na ā Please share freely and identify source: www.yonishaktithemovement.com and identify source: freely Please share ap bandha ā have a depleting have effect’, ‘drying their vital energies and compromising Hot during can fast yoga lactation on impact breast adversely fertility. recovery. and postnatal milk production so so speed and heat are at this not time. particularly Some nurturing perimenopausal women or helpful in find‘burning comfortable hotoff’ excessive yoga heat, and practice others find it and but who depleting. women seeking are For enervating to conceive profoundly experiencing difficulties, thenintense heat and speed in done in a greatly heated environment are intended to promote greater greater promote to intended are environment heated greatly a in done ofrange motionflexibility in and the joints during can be problematic during pre-menstrually, pregnancy or postnatally, especially when lactating, when hormonal changes promote softness in ligaments. Pregnant women tend to be degrees several hotter than and their usual resting anyway, heart is rate much higher than normal, reversing reversing the to relation YOGA HOT AND/OR FAST The practice of yoga so so it can be impossible to practise them correctly during pregnancy. lifts compresses, and rhythmically directly breaths The action of these and releases the womb. This has an unquantifiable effect on the baby the in levels dioxide carbon and oxygen the upon and womb, the inside It also has the of effect the and to placenta the baby. blood circulated and exhalations ( lowering of the pelvic muscles and are frequently followed in practice by application of the yoga longer pause after exhalation ( and strength, abdominal requires and upon builds both breaths these of PUMPING BREATHS (KAPALBHATI, BHASTRIKA, BHASTRIKA, (KAPALBHATI, PUMPING BREATHS OF FIRE’) contractions ‘BREATH muscle pelvic and abdominal rhythmic use breaths these All to facilitate forced exhalations ( Mah at once or in close connection to each other. The effects of all three locks when practised together are more intense then when they are singly. practised WOMB FRIENDLY YOGA MANIFESTO: EXCERPT FROM YONI SHAKTI 2020

na ā na na ā ap ā

ap

Uḍḍīy naturally naturally a āṇ which reverse which reverse pr . 5 sana ā bandhas

to put into a more externalised externalised a more put into to a (or energy flow) called flow) energy (or a āṇ

Prepared by Uma Dinsmore-Tuli PhD. by Uma Dinsmore-Tuli Prepared āṇ pr pr can sometimes dislodge IUDs from their IUDs from dislodge can sometimes Please share freely and identify source: www.yonishaktithemovement.com and identify source: freely Please share bandha ‘the pain, bleeding or losing causing position, correct string’. At these times it can be wise to avoid the fast the fast avoid to can be wise times it At these towards energies the focus and to and hot yoga, the This will encourage nourishing the body. regular. more become or to return to menstrual cycle device) When using an IUD (intra-uterine is device of an intra-uterine positioning The correct functioning, but its effective for not only essential and Pumping breaths comfort. for also yoga practice such as practice yoga or erratic, is very menstrual cycle When your a more re-establish to seeking are and you absent, rhythm regular Menstruation is a time when Menstruation the shedding and effect to the uterus to gravitates and before often lining, so of the womb renewal is simply when there times are during menstruation available less When menstruating influence the under is womb the menstruation During of a special the downward controls other things, amongst that, of vigorous of menstrual blood. The practice release and pumping breaths the blood. release to can lengthen the time it takes 3 2 YOGA AND WOMB LIFE: SPECIAL TIMES YOGA AND WOMB can be especially above described At special these times the practices inappropriate. 1 WOMB FRIENDLY YOGA MANIFESTO: EXCERPT FROM YONI SHAKTI 2020 are are as āṇ

pr

is available for for is available a āṇ pr 6 can also be disruptive of these of these be disruptive can also Prepared by Uma Dinsmore-Tuli PhD. by Uma Dinsmore-Tuli Prepared

needed for conception. Strong practice practice Strong conception. needed for na bandha

ā as āṇ pr Uḍḍīy Please share freely and identify source: www.yonishaktithemovement.com and identify source: freely Please share the mother’s body to accommodate the growing the growing accommodate body to the mother’s and of the body, system every effect They baby. the yoga practice, terms of significantly in most and the musculo-skeletal system cardiovascular yoga specially modified that This means system. pregnancy for best, either in yoga are practices teacher or with a skilled and experienced classes, occur that changes the massive for who has respect mind and heart during breath, body, in the mother’s birth and motherhood. for in preparation pregnancy months of pregnancy, all of a woman’s all of a woman’s months of pregnancy, life. new job of creating astonishing in the mobilised within work at are powers time. Great It is a delicate little very and so the womb, anything else. 14 weeks) (after During pregnancy established, securely becomes As the pregnancy made by are adaptations many physiological all of requires conceive to seeking who is A woman and nourish her womb to be available to her energies practices yoga fast hot and Very maintain her health. up and use the cycle the rhythms of can compromise the of energies. the first three and during At the time of conception When seeking to conceive, or during early or during early conceive, to When seeking pregnancy 5 4 WOMB FRIENDLY YOGA MANIFESTO: EXCERPT FROM YONI SHAKTI 2020

7 , including most of the , including most ma ā y

āṇā Prepared by Uma Dinsmore-Tuli PhD. by Uma Dinsmore-Tuli Prepared pr and sana ā Please share freely and identify source: www.yonishaktithemovement.com and identify source: freely Please share that hormones which control milk production milk production hormones which control that lax. Fast very ligaments can make and letdown milk effect can adversely practices and heating production. teachers who are aware that standard approaches approaches standard that aware who are teachers to present’ please—wombs on the ‘Caution practices The same harm than good. do more list, can often be held during should also awareness sensitive or stillbirth. miscarriage periods following During lactation it is important know to practice, yoga to In relation However her baby/ies arrived, a woman who has woman a arrived, her baby/ies However physically, state, birth is in a vulnerable just given be Her joints may physiologically. emotionally and very and pelvic muscles unstable, her abdominal and her sensitive very state her emotional weak, and the displacement deprivation Sleep vitality low. widespread also are and malfunction organs of pelvic during this practice this time. Yoga at experiences benefits, but it needs period can bring many healing knowledgeable by carefully be handled very to During the postnatal period During the postnatal 7 6 WOMB FRIENDLY YOGA MANIFESTO: EXCERPT FROM YONI SHAKTI 2020

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Prepared by Uma Dinsmore-Tuli PhD. by Uma Dinsmore-Tuli Prepared are of value in optimising vitality. in optimising vitality. of value are (done slowly and steadily) is of proven is of proven and steadily) slowly (done sana ā bandhas Please share freely and identify source: www.yonishaktithemovement.com and identify source: freely Please share be cautiously evaluated according to the capacity to according be cautiously evaluated and experience of the student and her previous (in times’ ‘special with the preceding encounters the with pregnancy/ies, particular her experiences and the nature recovery/ies quality of her postnatal of the choice which all influence of her menopause) menopause. after yoga appropriate practices may be superbly helpful for some women women some be superbly helpful for may practices others. but deeply depleting for Post-menopause Yoga of management and benefit in the prevention breaths and many of the pumping osteoporosis, and needs to or hot yoga and fast of inversions Practice In this time of uncertainty when menstrual cycles cycles when menstrual In this time of uncertainty or sometimes heavy, very erratic, be very may be responsive needs to practice yoga continuous, needs. changing, rapidly changing, sometimes to ‘Caution on the of the practices Although some inversions example list, for present’ please—wombs be can certainly pumping breaths, and some times, it is importantbeneficial outside of bleeding are menopause to responses understand that to and heating fast example For highly individualised. Perimenopause 9 8 AT-A-GLANCE TABLE FOR WOMB-FRIENDLY YOGA PRACTICE (For more subtlety and discussion see Part Three of Yoni Shakti)

Types of yoga practice (Key: √ = ok; X = avoid; ! = with care; ? with extreme caution) Times of a woman’s life / Pumping Mūlabandha Uḍḍīyāna Jālandhara Inversions Hot times in the menstrual cycle breaths bandha bandha or fast āsana

During menstruation X X X X X X only menstrual variation When menstrual cycle erratic / absent X √ ? ? ! X and you are seeking to restore balance When you are seeking to conceive X ! X ! X X (including during IVF) During first trimester of pregnancy X ! X ! X X During second trimester of pregnancy X ! X ! ? X During third trimester of pregnancy X ! X X X X During immediate postnatal recovery X ? X X X X period (first twelve weeks) During extended postnatal recovery ! ! ! ! ! ? period (up to 2 years) During lactation ! ! ? ! ! ? With an IUD in place X ! X ! ! ! Following miscarriage X ! X ! X X With prolapsed pelvic organs ? ! ! ! √ ! During perimenopause ! ! ! ! ! ? Post menopause, √ √ √ √ √ √ Age, desire and agility permitting!

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for teachers and studio managers 10

yoga

Prepared by Uma Dinsmore-Tuli PhD. by Uma Dinsmore-Tuli Prepared Please share freely and identify source: www.yonishaktithemovement.com and identify source: freely Please share Do you recommend yoga classes to your female patients? clients or Do you go to yoga classes? classes? yoga to go Do you teacher? a yoga you Are studio/s? run a yoga Do you gym club? or health in your teachers yoga employ Do you teachers? yoga train Do you ◊ ◊ ◊ ◊ ◊ ◊ make the information available on your website so women can so engage women website on your available the information make to distribute copies at hard and arrive, with they ideally have it before class. into go women desk before the reception Small steps to womb-friendly Simply ensure that all the women in with when provided the information they come following to class, for your classes/yoga studio are including it document by example as or parthealth of any registration questionnaire they may complete prior to taking the class. If possible the teachers you are turning out; the health, well being and self-respect self-respect and being well health, the out; turning are you teachers the of thousands of women can be supported, compromised or seriously undermined by their choice of yoga practices, and their capacity to choose wisely depends upon their access to good information, which provide. to teachers depend upon their yoga may they effects effects of some yogic techniques upon the womb in order to respect life. times in a woman’s certain caution at the need for a special responsibility have then you trainer, teacher a yoga are If you with information this share to space make trainings your that ensure to If the answer to any of these questions is yes you classes in the yoga the women (or and/or yourself it to even owe then you ‘sometimes’), teach, provide or recommend, to be sufficiently informed about the WOMB FRIENDLY YOGA MANIFESTO YOGA MANIFESTO WOMB FRIENDLY THIS INFORMATION 3 / SHARING PART WOMB FRIENDLY YOGA MANIFESTO: EXCERPT FROM YONI SHAKTI 2020

11 Prepared by Uma Dinsmore-Tuli PhD. by Uma Dinsmore-Tuli Prepared Please share freely and identify source: www.yonishaktithemovement.com and identify source: freely Please share is most appropriate for your students/clients. your for appropriate is most There are many ways to share this information: for example, the points the example, for information: this share to ways many are There the from ‘voice the or table, summary a pages, previous the on out set as womb’ know story You the below. women who come to your classes, version which choose so best, the to respond to likely they’re what and