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These practices don’t replace medical treatments like in vitro fertilisation (IVF) or intrauterine insemination (IUI), but they work hand-in-hand with them to support your overall well-being.
How Stress Impacts Your Fertility
Stress can have a big impact on your fertility, even if it doesn’t directly cause infertility. Your body produces more cortisol when you’re under stress. This hormone can disrupt the balance needed for ovulation and affect your overall reproductive health.The emotional weight of trying to conceive, tracking cycles, facing negative tests, or undergoing multiple fertility treatments can create a cycle of anxiety that makes the process feel even more challenging. By managing stress, you create a more supportive environment for your body to thrive during conception efforts.
How Yoga Supports Fertility
Yoga is more than just stretching or exercise. It’s a holistic practice that involves gentle movements, controlled breathing, and relaxation techniques. It can help you in the following ways:- Improves blood flow: Certain yoga poses increase circulation to your pelvic region, delivering important nutrients and oxygen to your reproductive organs.
- Balance your hormones: Yoga supports your endocrine system, which regulates hormones critical for ovulation and conception. Balanced hormones can improve egg quality and support regular menstrual cycles.
- Reduces cortisol: Gentle yoga movements and breathing techniques lower cortisol levels. This helps your body feel safe, rested, and less anxious.
- Builds emotional strength: Yoga fosters a sense of inner calm and self-acceptance. It helps you handle the emotional ups and downs of trying to conceive.
- Strengthens muscles: Poses that target the pelvic area and core muscles can improve flexibility and support reproductive health.
- Supports immune health: Yoga promotes a healthy immune system by reducing stress and inflammation. This is especially important for conception if you have conditions like endometriosis.
Yoga Poses to Boost Fertility
Many yoga poses are particularly beneficial for boosting fertility. These are some poses you can try, but make sure to practice under the guidance of a qualified instructor if you’re new to yoga:- Supta baddha konasana (reclined butterfly pose): Lie on your back and bring the soles of your feet together. Then let your knees fall outward, creating a diamond shape. This pose opens your hips, relaxes pelvic muscles, and relieves menstrual discomfort or bloating.
- Viparita karani (legs-up-the-wall pose): Sit close to a wall, lie back, and extend your legs up the wall. Try this pose to improve circulation to the pelvic region and reduce fatigue.
- Setu bandhasana (bridge pose): Lie on your back with knees bent and feet flat on the floor. Lift your hips upward while keeping your thighs parallel. Bridge pose can stimulate abdominal organs and support thyroid function.
- Balasana (child’s pose): Kneel, sit back on your heels, and lower your torso between your thighs, extending your arms forward. This pose can help with increased blood flow.
- Paschimottanasana (seated forward bend): Sit with your legs extended, lean forward, and reach for your toes while keeping your spine straight.
- Janu sirsasana (head-to-knee forward bend): Sit with one leg extended and the other bent, with the foot touching the inner thigh. Lean forward toward the extended leg. This pose stretches the calves and hamstrings.
- Baddha konasana (butterfly pose): Sit with your feet together, knees bent outward, and hold your feet. Gently flutter your knees for a dynamic stretch to improve flexibility in the hips and pelvic area.
- Bhujangasana (cobra pose): Lie on your stomach, place your hands under your shoulders, and lift your chest while keeping your navel on the ground. This strengthens reproductive organs and supports hormonal balance.
- Surya namaskar (sun salutation): A sequence of 12 yoga asanas that energise the body and support uterine health.
- Bhramari pranayama (humming bee breath): Sit comfortably and make a humming sound while exhaling. Breathing exercises reduce stress and anxiety, which can be a major factor in infertility.
- Halasana (plough pose): Lie on your back, lift your legs over your head, and touch the floor behind you. This pose improves sperm mobility and overall sperm count.
Mindfulness and Meditation
Mindfulness is the practice of being fully present in the moment without judgment. Meditation, as described by the ancient sage Patanjali, is about quieting the mind’s “whirlpools” to achieve inner peace and self-realisation.When it comes to fertility, these practices help you manage the emotional challenges of trying to conceive by creating a peaceful mindset that supports your journey.
Benefits of Meditation for Fertility
Meditation can bring positive changes to your mental health during your fertility journey. It can help you in several ways, including:- Calms racing thoughts: Meditation helps quiet your mind, making it easier to handle the stress of tracking ovulation or waiting for test results.
- Improves sleep quality: Better sleep supports hormone regulation, which is crucial for conception. Women getting less than seven hours of sleep may face a 15 per cent lower chance of conceiving.
- Promotes self-compassion: Meditation encourages kindness toward yourself, reduces self-blame, and builds patience during the conception process.
- Reduces inflammation: It supports a healthier environment for conception by reducing stress-induced inflammatory cytokines.
- Lowers blood pressure: Meditation can reduce high blood pressure, which is crucial to avoid complications like eclampsia during pregnancy.
- Improves emotional well-being: It reduces negative thoughts and boosts self-esteem.
- Supports hormonal balance: Meditation can also influence hormone centres in the brain and promote ovulation.
Easy Meditation Practices to Try
Take a look at some simple practices to include in your daily routine:- 5-minute breath awareness: Sit comfortably, close your eyes, and focus on your breath for five minutes each morning. Let thoughts come and go without dwelling on them.
- Body scan meditation: Before bed, lie down and mentally scan your body from head to toe, noticing sensations without judgment. This promotes a relaxing sleep.
- Journaling emotions: Write down your feelings about your fertility journey to process emotions rather than suppress them. You can do this daily or as needed.
- Mindful walking in nature: Take a walk outside, focusing on the sights, sounds, and sensations around you to ground your thoughts and reduce stress.
- Guided meditations: Try online resources like a 10-minute meditation to invite your baby into your womb or a yoga nidra session for restful sleep. Guided meditations on online platforms can be a great starting point if you are a beginner.
Tips for Including Yoga and Meditation
Consider these tips to make yoga and meditation a natural part of your fertility journey:- Work with a qualified instructor: A trained yoga teacher can ensure you’re doing poses correctly and safely.
- Start slowly: If you’re new to these practices, begin with beginner-friendly poses or short meditation sessions to let your body and mind adapt.
- Be consistent: Aim to practice daily, even if it’s just 10 to 15 minutes. Regularity is more important than intensity for long-term benefits.
- Listen to your body: Avoid pushing yourself too hard. Yoga and meditation should feel gentle and supportive, not tiring.
FAQs on Supporting Fertility with Yoga and Meditation
- Which yoga poses are best for fertility?
Poses like reclined butterfly, legs-up-the-wall, bridge pose (Setu Bandhasana), and child’s pose are known to support fertility by improving circulation and reducing stress. - How often should I practice yoga and meditation for fertility benefits?
Consistency matters more than intensity. Aim for 10 to 15 minutes daily to see the best results over time.
