Last updated on June 20th, 2020 at 12:29 am
Yoga poses that help boost fertility? You’re probably already skeptical, and you certainly can’t be blamed. Yoga is frequently touted as the answer to every known problem and the evidence is often lacking. Nevertheless, yoga does offer plenty of health benefits, and it’s a practice that I’d encourage anyone to take up. If you’re trying to conceive, it certainly can’t hurt to try it. There’s no data to show that yoga will boost fertility, but research suggests that it may improve fertility treatment outcomes, which is why fertility yoga routines have become fairly popular.
It’s also worth noting that yoga does have a positive influence on other health parameters, which can indirectly influence fertility and your likelihood of conceiving. As is true of any physical activity, yoga can help with weight loss or weight maintenance, which is important as excess weight is a risk factor for infertility. Yoga is also known to relieve stress and anxiety, which are once again not conducive to conception. To stay safe, speak to your doctor before you take up yoga, especially if you suffer from any preexisting condition.
Yoga Poses for Fertility and Conception
Restorative yoga poses, including forward bends and reclining poses, tend to follow gentle movements in synch with deep breathing. These poses are incredibly relaxing and are also easy to practice, whether or not you’re familiar with yoga. Although studies don’t link specific poses to fertility benefits, yogis tend to recommend the following poses in any yoga program for women trying to conceive.
Seated Forward Fold (Paschimottanasana)
The Seated Forward Fold or Bend is a gentle forward bend that stretches the hamstrings, hips, and lower back. It is believed to stimulate the ovaries and uterus, making it ideal for anyone trying to conceive.
- Sit with your legs outstretched and your toes pointing back towards you
- Stretch your arms above your head and inhale as you do so
- As you exhale, lean forward to touch the sides of your feet, bending at the hips (not the spine) to do so
- Flexibility increases over time so don’t force yourself if your hands cannot make contact with your feet
- Hold the forward bend position for at least a minute and inhale as you return to the seated position
Bridge Pose (Setu Bandha Sarvangasana)
The Bridge Pose is often used in yoga sessions for anxiety and stress, but it’s also ideal for fertility routines because it opens up and expands the pelvic region. The pose is also thought to have a stimulating effect on the thyroid gland, improving metabolism, which ultimately affects fertility.
- Lie flat on your back with your legs bent at the knees so that your heels are pressed down to the floor just beneath your buttocks
- Allow your arms to rest by your sides
- Using your core muscles, lift your hips off the ground whilst pressing down with your feet, arms, and shoulders
- Your feet should be flat on the ground, while your thighs should be parallel to it
- Hold the position for about a minute
Warrior II (Virabhadrasana II)
The Warrior pose is helpful as it releases tension and negative energy from the hips, while strengthening them. It also works on the abdominal muscles and thighs.
- Start in the standing posture with your feet about a meter apart and arms extended to each side with palms facing downward
- Turn your left foot outward so that it’s at a 90 degree angle to your body
- Bend your left knee and lean into it so that the knee is just above the ankle with the shin perpendicular to the floor
- Your torso should remain neutral while the feet stay firmly rooted to the ground and arms remain held out
- Hold the position for one minute and repeat on the other side
Legs Up the Wall (Viparita Karani)
Although it is a reclining pose, the Legs Up the Wall pose is also a gentle inversion that improves blood flow to the pelvic region and is believed to improve chances of conception. It also relaxes the pelvic muscles and stretches the hamstring. The best thing about the pose is that it’s incredibly simple and doesn’t require any flexibility or strength.
- Lie flat on your back next to a wall
- Turn your body such that you can raise your legs so that they rest entirely on the wall
- Your body should form a right angle
- Hold the pose for at least five minutes
Cobra Pose (Bhujangasana)
The Cobra Pose is one of the simplest backbends and is said to stimulate the abdominal organs, improving circulation to the ovaries and uterus. The pose also has a strengthening effect on the spine and opens up the chest and lungs.
- Lie face down with your arms supporting the upper body weight, palms resting just beneath the shoulders
- With the feet completely extended and pressed against the floor, use your arms and core muscles to raise your torso
- Your hips, hands, and feet should remain firmly rooted on the floor, while your back is arched
- Hold the position for about a minute
When you do finally conceive, don’t give up your yoga practice just yet. Many of these yoga poses will also help you cope with pregnancy symptoms. To better adapt your yoga sessions to pregnancy, try using a due date calculator that includes information on the trimesters.
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