Fertility-Boosting Yoga Moves While Trying to Conceive

ByUtkarsha Gupta
Updated: 29 Jan 2025, 10:48 pm

Yoga may help with conception by lowering stress, boosting circulation, and increasing flexibility, especially in the pelvic region. Restorative postures like Uttana Shishosana and Viparita Karani help you relax and lower cortisol, whilst energising and flexibility routines like Back Rolls and Malasana promote reproductive health. Incorporating these stances may help individuals trying to conceive. Yoga may help with conception by lowering stress, boosting circulation, and increasing flexibility, especially in the pelvic region. Restorative postures like Uttana Shishosana and Viparita Karani help you relax and lower cortisol, whilst energising and flexibility routines like Back Rolls and Malasana promote reproductive health. Incorporating these stances may help individuals trying to conceive.

Pregatips
Women who want to become pregnant or are having difficulty conceiving might attempt yoga-inspired workouts. Although no activity has been consistently shown to boost fertility, practising yoga may assist with three major health benefits: stress reduction, improved circulation, and increased flexibility (particularly in the pelvic and hip areas).
In this article:

Improved circulation, flexibility, and stress levels may help the body prepare for childbirth, resulting in a more pleasant pregnancy and delivery.

Restorative Moves

These exercises may help relieve tension, stress, and worry, all of which are typically associated with infertility. When you're stressed, your body creates a lot of cortisol, a hormone that might harm your reproductive health. Low-impact postures that encourage breathing and relaxation may help lower cortisol levels and balance energy throughout the body. Perform these exercises once or twice every day, or whenever you feel pressured or nervous.
  • Uttana Shishosana (extended puppy pose): Assume an all-fours (tabletop) stance with your shoulders over your wrists and your hips above your knees. Keep your feet relaxed, tops facing down on the mat. Inhale and extend your arms by moving your hands a few inches forward. Spread your fingers and press your palms into the mat, keeping your arms engaged and your elbows off the floor. Press your tailbone towards the sky and drop your forehead to the mat to stretch and lengthen your spine. Hold for 30 seconds to a minute before exhaling and returning to all fours. Repeat three or five times.
  • Viparita Karani (Legs Up The Wall): First, lay on your back and exhale, then sit up. Lower your shoulders and return to the mat while you rise and straighten your legs against the wall to get as close to a 90-degree angle as possible. Rest your arms at your sides, palms facing upward. Breathe and let your torso melt into the earth, eliminating pelvic tension. Soften your eyes and remain in this posture for 5 to 15 minutes.
  • Sufi Rolls: Begin in a comfortable cross-legged sitting posture, hands resting on knees. Exhale and curve your spine as you lean to the right, bringing your belly in before stretching your torso as you return to the centre. Continue on the left side, completing the circle 10 to 15 times.

Energising Movements

These workouts boost circulation and massage your reproductive systems. Directing this energy towards your uterus and ovaries may help stimulate the body and promote pregnancy. Repeat each activity once a day to maintain a healthy and robust reproductive system.
  • Back Rolls: Lie on your back, torso flat on the ground. Draw your knees into your chest and hold them gently. Massage your lower back by moving your knees in a circular motion from left to right. Repeat 10 to 15 times, alternating between breathing and exhaling with each revolution.
  • Padahastasana (Hand under foot): Stand with feet parallel and hips shoulder-width apart. Gently bend your knees, breathe, and fold forward from the hips until your palms or fingertips contact the ground. Lift your toes and place your palms up below your feet. To deepen the stretch, straighten your legs and extend your elbows to the sides, getting your forehead as near to your knees as possible. Hold for 30 seconds to 1 minute, breathing steadily and calmly. Inhale, then gently return to an upright posture. Repeat three or five times.
  • Setu Bandha Sarvangasana (bridge): Begin on your back, knees bent, feet flat on the floor (hip-distance apart), and heels near your seat. Extend your arms towards your heels, palms flat on the floor. As you elevate your pelvis to the sky, distribute your weight equally between both feet and slide your shoulders back and beneath your body. Clasp your hands under your pelvis and hold for up to one minute. Aim to have your thighs parallel to the floor and your knees squarely above your ankles. To release, unclasp your hands and put your palms down close to your body. Slowly exhale as you return your spine, vertebrae by vertebrae, to the floor, allowing your knees to come together. Release three or five times.

Flexibility Moves

These exercises stretch the muscles that surround the reproductive organs, increasing hip and pelvic flexibility.
  • Malasana (Garland): Stand with your feet as wide as the mat and inhale deeply. Exhale as you drop into a deep squat, keeping your feet level on the mat and gently pivoting out. Spread your elbows widely to make a straight line parallel to the ground while placing your hands together in the prayer position. Press your elbows into your thighs to help expand your hips. Lengthen your torso and sit tall. Hold the pose for 30 seconds to a minute, then inhale before getting up. Repeat 5-10 times.
  • Marjaryasana/Bitilasana (Cat/Cow): Start in a tabletop posture with knees immediately below hips and wrists, elbows, and shoulders aligned with the head. Start with your spine in a neutral posture, back flat and abs engaged. Take a deep inhalation. Spread your fingers, push into the ground, and exhale to circle your spine towards the ceiling like a cat, while maintaining your shoulders and legs in place. Imagine dragging your belly button up towards your spine, fully activating your abs. Tuck your chin into your chest and let your neck relax.
Practising these movements, under the supervision of a yoga instructor can be beneficial for your overall health, thereby positively impacting fertility as well.

FAQs on Fertility-Boosting Yoga Moves While Trying to Conceive:

  1. Can I do yoga while trying to conceive?Yoga may help you manage stress and maintain a healthy weight while trying to conceive (TTC).
  2. Can you do implantation exercises when trying to conceive?Moderate exercise on a regular basis does not affect pregnancy or implantation.
Disclaimer: Medically approved by Dr Seema Jain, Director, Department of IVF & Fertility, Cloudnine Group of Hospitals, Pune