Fertility Yoga: 8 Easy Yet Powerful Poses That Help Boost Fertility

As we approach International Yoga Day, it's the perfect time to explore the incredible benefits of yoga for fertility. For couples on a journey to conceive, fertility yoga offers a holistic approach to enhance reproductive health and increase the chances of pregnancy. In this blog, we will delve into the world of fertility yoga, discuss its effectiveness, and explore 8 easy yet powerful poses that can help boost fertility. But before we dive in, let's take a quick overview of how yoga can play a significant role in your parenthood journey.

Yoga For Fertility

Planning for a baby can be an emotional and sometimes challenging experience for several couples. But, various factors are seen to affect fertility such as stress, hormonal imbalances, and reproductive health issues.¹ While medical interventions and artificial reproductive techniques are crucial in some infertility cases, incorporating complementary practices like yoga can provide a holistic approach to your journey.²

Yoga, an ancient practice originating in India, combines physical postures, breathing techniques, and mindfulness to promote overall well-being.³ When it comes to fertility, yoga offers numerous benefits. It helps reduce stress levels, balance hormones, increase blood circulation to the reproductive organs, and create a harmonious environment for conception.^4,5

Easy Poses That Help Boost Fertility

1. Legs-Up-The-Wall Pose (Viparita Karani):⁶

The legs-up-the-wall pose is known for its ability to promote relaxation and improve blood circulation to the pelvic area. This pose also helps reduce stress and anxiety, which can have a significant impact on fertility. Here’s how can practice this pose.⁷

• Lie on your back on the floor and keep your buttocks close to a wall.
• Extend your legs upward, resting them against the wall. 
• Close your eyes, breathe deeply, and let go of any thoughts or worries.
• Remain in this pose for 10-15 minutes, allowing gravity to work its magic.

2. Supported Bridge Pose (Setu Bandhasana):⁶

The supported bridge pose is an excellent fertility yoga pose to stimulate the abdominal organs and the thyroid gland while stretching the spine and chest. Here’s a step-by-step guide on how to perform this asana:⁸

• Lie on your back, keep your knees bent and feet flat on the ground.
• Now, lift your hips and back slightly.
• Allow your arms to rest by your sides and face your palms in the downward direction.
• Breathe deeply, feeling a gentle expansion in the chest and a sense of grounding through the lower body.
• Hold this pose for a few minutes, feeling the energy flow through your pelvic area.

3. Rabbit Pose (Shashankasana)

Rabbit pose is believed to help boost fertility and support reproductive health. It is said to increase blood flow to the pelvic area, stimulate the reproductive organs, and release tension in the neck and shoulders, thereby promoting fertility.⁹ Follow these steps to practice this pose.¹⁰

• Start by kneeling on the yoga mat with the buttocks resting on the heels.
• Place the hands on the back of the heels, fingers pointing towards the toes.
• Inhale deeply, and as you exhale, lower your forehead towards the floor while keeping your hands in place.
• During this, you can massage the back of your heel gently with your hands.
• Hold the pose for several breaths, maintaining a relaxed and comfortable position.

4. Garland Pose (Malasana)

Malasana, also known as the garland pose is said to improve blood circulation to the pelvic area, stimulate the reproductive organs and stretch the groin and hip muscles.⁹ Try this powerful fertility yoga pose by following these simple steps.¹¹

• Stand on your feet slightly wider than hip-width apart.
• Slowly bend your knees and lower your hips down towards the ground, coming into a squat position. If needed, you can place a folded blanket or block under your heels for support.
• Now, bring your hands together in front of your chest and gently press your elbows against the inner thighs, helping to open the hips further.
• Relax the shoulders, lengthen the spine, and maintain a steady breath.

5. Seated Forward Bend Pose (Paschimottanasana)

Paschimottanasana is another excellent fertility yoga pose that can help stretch your lower back, hamstrings and hips along with toning your abdominal organs. This pose can also help tone your shoulders and pelvic organs. Here’s how you can get started with this pose:¹²

• Sit up straight with your legs stretched out in front of you. Slowly breathe in and raise your arms above your head. Now, breathe out and bend forward towards your toes.
• Place your hands on your legs wherever they can reach, without applying any force.
• If possible, hold your toes and gently pull on them to help you move forward.
• Breathe in, lift your head and lengthen your spine. 
• Breathe out as you slightly move your navel towards the knees. Repeat this 2 to 3 times.

6. Standing Forward Bend (Hastapadasana)

Hastapadasana, also known as the standing forward bend or hand-to-foot pose. This fertility yoga pose stretches all your back muscles and revives your nervous system by increasing the blood supply. Follow these simple steps to get going:¹³

• Stand straight and balance your weight equally on both feet. Inhale and extend your arms above your head.
• Exhale and bend forward towards your feet. Stay in this position for 20 to 30 seconds and breathe deeply.
• Keep your legs and spine straight while you rest your hand either on the floor, beside your feet or on the legs.
• As you exhale, move your chest towards the knees, elevate your hips and tailbone, and press your heels firmly on the ground.
• Now allow your head to relax and gently move it towards your feet. Keep breathing deeply throughout this process.
• Stretch your arms forward and up while you come back to the standing position. Bring down your arms to the sides and relax.

7. Butterfly Pose (Badhakonasana)

Badhakonasana is named the butterfly pose because of the way it is performed. While performing this pose, our legs tend to appear like a butterfly flapping its wings. This pose provides a good stretch for the inner thighs which helps improve the flexibility in the groin and hip region. If practiced regularly until late pregnancy this pose can help for a smooth childbirth as well. Now, let us understand the steps to perform this pose: ¹⁴

• Sit down with your back straight and bend your knees to bring your feet together towards your pelvis (the soles of your feet must touch each other).
• Move your heels to the groin area as much as possible.
• Take a deep breath in and breathe out applying pressure on your knees and thighs downwards. Now start flapping both legs up and down like a butterfly.
• Now, press your elbows on your thighs or knees and push them down towards the floor.
• Feel the stretch on your inner thighs and take a deep breath. As you exhale, straighten your legs and relax.

8. Corpse Pose (Shavasana)

Shavasana or corpse pose is a relaxation and rest pose practiced towards the end of a yoga session. It helps regulate blood pressure and reduce stress as well as anxiety. Follow these easy steps to rejuvenate yourself at the end of your yoga session:¹⁵

• Lie flat on your back without any cushion and close your eyes. Keep your legs straight and allow your feet and knees to relax.
• Place your arms alongside and keep your palms open. Now slowly bring your attention to different parts of your body one at a time.
• Keep breathing gently and relax for 10 to 20 minutes. Once you feel completely relaxed, slowly turn to your right side and stay for a minute. 
• Gently sit up and gradually become aware of your surroundings and body. Slowly open your eyes and relax.

Wrapping Up

In conclusion, fertility yoga offers a natural and empowering approach to enhance fertility and support your reproductive journey. By incorporating just a few simple yet powerful poses into your routine, you can tap into the potential of your body and cultivate a positive environment for conception. The 8 poses mentioned in this blog can help balance hormones, improve blood circulation, reduce stress, and create a sense of relaxation and openness in the reproductive system.

Remember to approach fertility yoga with patience, consistency, and mindfulness, allowing yourself the space to connect with your body and honour its needs. Combine these poses with a healthy lifestyle, proper nutrition, and emotional well-being, and you'll be on your way to optimizing your fertility journey. Embrace the power of fertility yoga and embark on this transformative practice with confidence and hope. May it bring you closer to your dreams of parenthood.

Disclaimer: Please consult your doctor before performing any of the mentioned yoga poses.