Infertility is becoming a growing concern among couples across the globe. Many aspects are the reason behind more and more couples struggling with infertility. Stress, anxiety, depression, sedentary lifestyle, lack of exercise and so on are some of the many reasons for declining fertility rates.
Regular exercise, particularly Yoga, is proven effective in restoring health and quality of life. Yoga is also widely known to help reproductive health, and the stress-relieving properties of fertility yoga have helped couples boost their fertility.
So, this International Yoga Day, which falls on the 21st of June, we try to familiarise our readers with some fertility yoga asanas and their benefits for conceiving in this blog by Banker IVF.
What is Fertility Yoga?
Fertility yoga is a set of yoga poses that are thought to reduce stress and detoxify the body. These poses concentrate on the pelvic area and blood circulation. They increase blood flow to the uterus, hips, abdomen, and heart. They strengthen the body and may increase the likelihood of conception.
Yoga to Increase Fertility – 12 Fertility Yoga Postures that You Must Practice.
1. Supta Baddha Konasana (Butterfly Pose)
How to do this Fertility Yoga Pose?
- Sit on the floor, and while you breathe, fold your legs close to the body that both feet’ soles touch each other in front.
- Allow your knees to fall to the sides.
- Hold your foot’s thumb and ensure that the soles of your feet are pressed to the ground.
- Once you’re in the pose, make sure your torso is stretched through the top of your sternum, and your shoulder blades are pressed to the back. Now breathe normally in and out.
Benefits:
- Helps to cure PCOS to an extent
- Relieves cramps during pregnancy
- Improves odds of conception
- Women hold stress and trauma in the hips and groin region. This pose releases tension and stress in these regions.
- Reduces anxiety and improves flexibility
- Stretches inner thighs, knees and groin
2. Paschimottan Aasana (Seated Forward Fold)
How to do this Fertility Yoga Pose?
- Extend your legs
- Make your arms reach overhead.
- Stretch your spine upwards and then fold forward, hinging at the hips and managing to keep your back straight.
- Fold forward as far as possible while keeping your spine extended.
- Take five deep breaths.
Benefits:
- Helps improve reproductive organs such as the ovaries and uterus
- Eases stress
- Stretches hips, hamstrings and lower back
- Tone the abdomen
- Massages the inner organs
3. Viparita Karani (Legs up to the Wall)
How to do this Fertility Yoga Pose?
- Place a folded blanket or a pillow some inches away, and parallel to the wall.
- Next, lie down with your lower back on the blanket or a pillow and place your legs up against the wall. Do not keep any space between your legs and the wall.
- Keep your arms to the side and make them face upwards.
- Hold and breathe deeply.
Benefits:
- Lessens the headache
- Boosts blood flow to the pelvic area, thus increasing your chances of conceiving.
- Stimulates reproductive organs to secrete progesterone and pregnancy hormones
- Heals anxiety and depression to a certain point
- Regularly practising this asana will treat infertility problems and improve the chances of getting pregnant.
Must Read 16 Foods that Will Increase Sperm Count
4. Virabhadrasana – II (Warrior-II)
How to do this Fertility Yoga Pose?
- Stand 3 feet apart and raise your arms towards either side, palms down, adjacent to the floor.
- Turn your left foot 90 ° to the left while turning your right foot marginally inward, keeping your heels aligned.
- Bend your left knee so that your shin is perpendicular to the ground and maintain a neutral torso with strong arms.
- Stay in this position for 30 seconds to one minute. Then do the opposite side.
Benefits:
- Most powerful pose to improve sperm count
- Boosts blood flow and improves strength in thighs, hips and abdominal region
- Increases fertility
- Soothes backache during pregnancy
- Strengthens legs and ankles
5. Sarvangasana (Shoulder Stand)
How to do this Fertility Yoga Pose?
- Rest flat on the floor with your legs next to each other and arms on either side.
- Swing your legs up so that your legs, buttocks, and hips are in the air. Sustain your body with your elbows on the ground.
- Hold your body properly while settling into the pose, maintaining your legs and spine straight.
- Hold the pose for 30-40 seconds, breathing normally throughout.
- Return to Savasana by slowly lowering your legs.
- Repeat the asana 2-3 times.
Benefits:
- Increases blood flow to hips and heart
- Regulates ovulation, especially when you are suffering from PCOS or hormonal imbalances
- Controls thyroid functioning
- Cures several fertility concerns
- Circulates blood to the pelvic region and uterus.
Must Read 7 Best Foods To Increase Fertility In Women
6. Uttana Shishosana
How to do this Fertility Yoga Pose?
- Start in the Tabletop position—hips over knees.
- Exhale, walk hands forward, chest down.
- Spread fingers, press into thumb, index.
- Activate Hasta Bandha, lift palms.
- Roll upper arms out, broaden shoulders.
- Lift elbows, deepen the stretch and inhale.
- Hug front ribs, support spine.
- Hold for 5–10 breaths, breathe deeply.
- Release by walking hands back.
Benefits:
- Enhances spine and shoulder flexibility.
- Calms the mind, invigorates the body.
- Improves overall spine flexibility.
- Relieves chronic stress, tension, insomnia.
- Strengthens arms, hips, and upper back.
7. Padahastasana
How to do this Fertility Yoga Pose?
- Stand tall with feet close together.
- Inhale deeply and slowly.
- Extend your arms straight overhead.
- Maintain an erect body, stretch upwards.
- Exhale, bend forward with outstretched arms.
- Keep knees straight, head close.
- Grip lower legs with hands.
- Breathe evenly, hold for a minute.
Benefits:
- Stretches hamstrings, improves walking and running.
- Enhances spine flexibility, reduces stiffness.
- Strengthens core, provides spine support.
- Stimulates and improves digestion.
- Calms nerves, reduces stress and anxiety.
- Promotes blood circulation, boosts brain oxygen.
- Encourages focus, mindfulness in practice.
- May aid in managing mild depression.
8. Bhujangasana
How to do this Fertility Yoga Pose?
- Lie flat on your abdomen, cross hands for head support.
- Bring legs together, place forehead on the floor.
- Fold arms at elbows, palms near shoulders.
- Raise elbows slightly, inhale, lift forehead and chin.
- Lift torso, keep abdomen pressed to the floor.
- Stretch your spine
- Maintain the posture, reflecting on the movement.
- Unwind slowly, keeping head lifted until torso unrolls.
Benefits:
- Bhujangasana flattens the abdomen.
- Improves blood circulation for vitality.
- Manages stress, combats symptoms.
- Strengthens and extends the spine.
9. Malasana
How to do this Fertility Yoga Pose?
- Stand & put your feet mat-width apart.
- Bend knees, lower into a squat.
- Allow your toes to turn out slightly.
- Put your arms inside your knees & your palms together.
- Thumbs touch sternum, chest lifted.
- Engage arms and thighs.
- Keep spine straight, relax shoulders.
- Hold for five breaths, then straighten.
- Repeat pose three times.
- Feel free to mix with other poses.
Benefits:
- Strengthens feet & ankles.
- Restores natural squatting comfort.
- Counters tightness from chair sitting.
Must Read The Link Between Hypertension and Infertility: Everything You Need to Know!
10. Marjaryasana
How to do this Fertility Yoga Pose?
- Start on hands and knees.
- Inhale, arch back, look up.
- Exhale, tuck chin, round spine.
- Repeat, inhale and exhale.
- Move slowly, continue for breaths.
- To release, return to the tabletop position.
Benefits:
- Spine: Stretches, strengthens, and flexes.
- Wrists: Strengthens and improves stability.
- Shoulders: Enhances strength and stability.
- Digestion: Massages organs, improves function.
- Abs: Tones by reducing hip fat.
- Circulation: Boosts blood and oxygen flow.
- Mind: Soothes, reduces stress and anxiety.
- Metabolism: Aids digestion, boosts metabolism.
- Height/Posture: Supports growth and alignment.
- Women: Eases menstrual cramps, reduces stiffness.
11. Mandukasana
How to do this Fertility Yoga Pose?
- Sit in Vajrasana, a kneeling pose.
- Form fists with tucked thumbs.
- Place fists on abdomen, beside navel.
- Exhale, stretch abs, bend forward.
- Maintain straight back, look forward.
- Hold breath throughout the pose.
- Release, inhale, raise your body, and relax.
- Repeat the cycle 4-5 times.
Benefits:
- Hip Health: Eases back pain, enhances mobility.
- Mind-Body Balance: Enhances mental health.
- Diabetes Support: Aids in diabetes management.
- Circulation Boost: Improves blood flow, aids blood pressure.
- Stress Relief: Mitigates occupational stress.
12. Utthita Trikonasana
How to do this Fertility Yoga Pose?
- Start in Tadasana and align in a mountain pose.
- Exhale, bend at the hip, stretching over the right leg.
- Reach and extend arms, forming a straight line with shoulders.
- Align shoulders, look up. Hold briefly, return to start.
Benefits:
- Enhances stability: Activates core muscles for better balance.
- Spinal flexibility: Reduces stiffness, lengthens the spine for improved flexibility.
- Hip and shoulder mobility: Unlocks and opens, reducing injury risk.
- Organ stimulation: Activates core, potentially improving metabolism and digestion.
- Stress reduction: Targets lower back, releases tension, promotes emotional stability.
Fertility yoga asanas can help you enhance your odds of conceiving. However, you should know that Yoga is not the sure-shot solution for conceiving and improving your reproductive health.
Moreover, if you are experiencing fertility issues, you can seek guidance from Dr Manish Banker from Banker IVF, the top fertility clinic in Ahmedabad.