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Why Yoga Helps with Fertility
Yoga may not be a magic fix for infertility, but it can definitely support you through the process. Think of it as giving your body and mind a little extra care during a time when you probably need it most.This is how yoga poses for fertility can actually make a difference for you:
- Reduces stress and anxiety: Stress messes with your hormones and can make it harder to conceive. Yoga calms your mind and lowers stress hormones.
- Improves blood flow: Some poses improve circulation to your pelvic area. That means more oxygen and nutrients reaching your reproductive organs.
- Balances hormones: Regular yoga practice can stimulate the endocrine system, helping regulate hormones crucial for ovulation and conception.
- Boosts emotional well-being: Yoga encourages mindfulness that can help you manage the emotional ups and downs of trying to conceive.
- Enhances flexibility and strength: Poses that open your hips and strengthen your core prepare your body for pregnancy and can make childbirth easier.
Yoga for Ovulation to Implantation
The ovulation-to-implantation phase is really important when you’re trying to conceive. Try these yoga poses to improve blood circulation in your pelvic area:- Butterfly pose (baddha konasana): Sit with the soles of your feet together, letting your knees fall to the sides. Hold your feet and stretch your spine upward. Hold for 1 to 2 minutes.
- Legs-up-the-wall (viparita karani): Lie on your back with your legs up against a wall, arms relaxed by your sides. Stay for 5 to 15 minutes, breathing deeply.
- Child’s pose (balasana): Kneel, sit back on your heels, and stretch your arms forward, resting your forehead on the ground. Hold for 1 to 2 minutes.
Top Yoga Asanas for Fertility
Certain yoga poses can be effective for boosting fertility by targeting the pelvic area, reducing stress, and improving circulation.These are some of the best yoga poses for fertility:
- Surya namaskar: This sequence of movements strengthens the uterus and improves sexual function. It helps manage menstrual cramps and supports overall reproductive health. Practice 3 to 5 rounds slowly.
- Bhramari pranayama: Sit comfortably, close your eyes, and hum softly as you exhale. Just five minutes of this can leave you feeling calmer.
- Paschimottanasana (seated forward fold): Sit with legs extended, reach forward, and fold at your hips, keeping your back straight. Hold for 5 breaths.
- Hastapadasana (standing forward bend): Stand tall, inhale, raise your arms, then exhale and bend forward, gripping your lower legs. Hold for 1 minute. This releases abdominal stress and improves flexibility.
- Janu shirasana: Sit with one leg extended and the other bent, foot against the inner thigh. Fold forward over the extended leg. Hold for 30 seconds per side.
- Sarvangasana (shoulder stand): Lie flat, lift your legs and hips, supporting your back with your hands. Hold for 30 to 40 seconds.
- Bhujangasana (cobra pose): Lie on your stomach, place palms near shoulders, and lift your chest while keeping your abdomen grounded. Hold for a few breaths.
- Malasana (squat pose): Squat with feet wide, palms together at chest level, and elbows pressing against inner thighs. Hold for 5 breaths.
- Mandukasana: Kneel, place fists beside your navel, and bend forward while exhaling. Hold for a few breaths, repeating 4 to 5 times.
- Utthita trikonasana (triangle pose): Stand in a mountain pose, bend at the hip over one leg, and extend arms in a line. Hold briefly, then switch sides.
- Marjaryasana (cat-cow pose): From a tabletop position, arch your back on inhale and round it on exhale. Repeat for 1 to 2 minutes.
- Nadi shodhan pranayama (alternate nostril breathing): Sit comfortably, close one nostril, inhale through the other, then switch. Continue for 5 minutes.
Yoga for Conceiving: Safety Tips for Beginners
If you’re just starting out with yoga, the most important thing is to take it slow. You don’t need to rush or push yourself into difficult poses right away.These are some tips to keep you safe:
- Start with simple poses: Begin with easy poses like child’s pose or cat-cow to get comfortable with movement and alignment.
- Listen to your body: Pain is a signal to stop. You can also modify poses to protect your body.
- Use proper alignment: In tabletop poses, keep your wrists under your shoulders and your knees under your hips. Spread your fingers wide so your weight is supported without straining your joints.
- Consult a doctor: If you have any medical conditions, it’s always smart to get professional advice before you start.
- Create a safe space: Use a yoga mat and make sure your practice area is free of obstacles to prevent slipping or bumping into things.
You’re not alone in your journey when trying to conceive. Join our supportive community to connect with others, share experiences, and find encouragement every step of the way.
FAQs on Include These Yoga Asanas to Improve Your Chances When Trying to Conceive
- Can yoga improve male fertility?
Yes, yoga can support male fertility by lowering stress, improving blood circulation, and balancing hormones. - Can yoga asanas for fertility improve IVF success rates?
Yes, yoga can indirectly improve IVF success rates by reducing stress and anxiety during treatment. This relaxed state may improve overall outcomes and support a healthier reproductive environment.