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You are here: Home / health / self-care / Trying to Conceive? Here’s a Guide to 5 Yoga Poses for Fertility That May Help

Trying to Conceive? Here’s a Guide to 5 Yoga Poses for Fertility That May Help

By Teresa

Disclosure: Articles may contain affiliate links. As an Amazon Associate, we earn from qualifying purchases (at no additional cost to you). See our full disclosure here.

Last updated on July 14th, 2023 at 10:34 pm

yoga poses for fertility

Yoga poses for fertility? Youโ€™re probably already skeptical, and you certainly canโ€™t be blamed. Yoga is frequently touted as the answer to every known problem and the evidence is often lacking. Nevertheless, yoga programs offer plenty of health benefits, and itโ€™s a practice Iโ€™d encourage anyone to take up.

If youโ€™re trying to conceive, it certainly can’t hurt to try it. Thereโ€™s no data to show that yoga will definitely boost fertility, but research suggests that it may improve fertility treatment outcomes, which is why using certin yoga poses for fertility has become fairly popular. 

Itโ€™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 conditions.

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 youโ€™re familiar with yoga. Although studies donโ€™t link specific poses to fertility benefits, yogis tend to recommend the following poses in any yoga program for women trying to conceive.

yoga poses for fertility

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.

Steps:

  • 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 donโ€™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

yoga for conception

Bridge Pose (Setu Bandha Sarvangasana)

The Bridge Pose is often used in yoga sessions for anxiety and stress, but itโ€™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.

Steps:

  • 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

yoga for fertility

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. 

Steps:

  • 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 itโ€™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
Trying to Conceive? Hereโ€™s a Guide to Yoga Poses That Can Help Boost Fertility | #yoga #fertility #ttc Share on X

yoga poses for fertility

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 itโ€™s incredibly simple and doesnโ€™t require any flexibility or strength.

Steps:

  • 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

best yoga poses for fertility

Cobra Pose (Bhujangasana)

Another of the best yoga poses for fertility is the Cobra Pose. It 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.

Steps:

  • 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, donโ€™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 each trimester.

Are you practicing any of these yoga poses for fertility? Do you plan to? Leave a comment below.


You might also like this post: How to Create an Outdoor Yoga Space



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Photo credit: Elly Fairytale from Pexels

Filed Under: health / self-care Tagged With: yoga poses for fertility, yoga poses to boost fertility

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