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Begin by assuming the basic fertility dance stance. You may cross your
hands behind your neck, or extend your arms to the sides, or place your
hands on your hips. Inhale, keep the back and shoulders still and tilt
your pelvis back by pointing your pubic bone toward the floor.
Exhale and rock your pelvis forward by tilting your pubic bone up toward
Assume the basic fertility dance stance, with your hands behind your
neck, out to the sides, or on your hips. Breathe into your pelvis and
sense deeply and fully. Keep your attention there as you breathe out,
relax your left knee, push with your right foot, and rock your pelvis
to the left. Inhale and back to center. Breathe out, relax the right
knee, push slightly with the left foot, and shift your pelvis to the
right. Feet do not move.
Full Belly Roll
Take the basic fertility dance stance, with your arms behind neck,
on hips (akimbo), or relaxed at your sides. Inhale and focus fully into
the pelvis/hips. Move smoothly to the right, making a small circle with
your pubic bone while inhaling. As you exhale, make a forceful pelvic
thrust. Inhale and move smoothly to the left, making a small circle
with your pubic bone. Exhale with a forceful forward pelvic thrust.
Assume the basic fertility dance stance. Inhale and raise your right
arm up, tilt your buttocks backward (point pubic bone toward floor),
bend your head back, and stretch the left arm down.
With your exhalation let your head fall forward, tuck your pelvis forward
(pubic bone toward the ceiling), switch arms, so the left arm is stretched
up and the right arm is stretched down.
Feel the stretch coming from the pelvic floor. Let your attention be
finely focused on the abdomen. Try various speeds, always coordinating
with your own breathing. Go at a pace you can sustain for many minutes.
Yes, slow is fine.
Stand in the basic fertility dance stance, with relaxed arms. When
you inhale, jump out of the basic stance and turn at least half way
around with your knees remaining flexed. With your exhalation, come
back to the ground - forcefully if you want to bring on menstruation;
gently if you want to stimulate fertility. Repeat several times on each
From the basic fertility dance stance, exhale and bend down, letting
your trunk rest on your thighs. Head and arms dangle easily onto the
floor, palms up. Keep the knees soft and relaxed and at least partly
bent. When you inhale, lift your right leg as if to take a step; the
knee pushes up on the passive chest, the arm dangles. Exhale and step
down; softly for fertility, with a stomp for initiating menstruation.
Inhale and raise the left leg, pushing the chest up. Exhale as the foot
returns to the floor.
Monkey and Banana
From the basic fertility dance stance, exhale and bend down, resting
your torso on your thighs. Do not let the head dangle in this posture;
keep the neck extended and in line with the rest of the spine. Stretch
one arm to the front, the other arm back. Keep the knees easily bent.
When you inhale, take a step forward with one foot, extend one arm and
bring the other arm back. when you exhale, extend one arm, bring the
other arm back and step back. You can do this exercise all different
ways: left arm, left foot; right arm, right foot; left arm, right foot;
and right arm, left foot. If you want to bring on menstruation, your
step has to be forceful and stomping. Step lightly for support of your
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