Holistic methods of boosting your fertility are great options to try for any woman that is beginning to think about pregnancy, or having a little trouble conceiving.
While there is no exercise that has been proven to improve fertility, yoga has been long considered a great way for women to prepare their bodies for pregnancy, while also targeting three main health areas: reducing stress, improving blood circulation, and increasing flexibility.
By helping to reduce your overall levels of stress, improving your body’s circulation levels as well as helping to improve your body’s flexibility ability, you will not only help to boost your chances of conceiving, but you will also help to prepare your body for a comfortable delivery.
Let’s take a look at some of the best yoga poses for fertility.
Yoga Poses To Boost Fertility
Yoga offers a variety of health benefits and can help to increase a woman’s chances of conceiving thanks to these benefits.
Below, you will discover some of the best yoga poses for boosting your fertility.
For your convenience, we are going to be separating the poses we recommend into three main categories: restorative, stimulating, and flexibility poses. Let’s explore them below:
Restorative Yoga Poses
The first set of yoga poses that we are going to be focusing on are restorative yoga poses.
This group of yoga exercises (see also: Yoga Vs Exercise – Which One Is Better?)will be able to help ease any and all tension that you might be feeling throughout the body, which will help you to feel more relaxed and at ease.
In turn, this will help to boost your fertility.
Uttana Shishosana: Otherwise known as the Extended Puppy Pose, the Uttana Shishosana is the perfect pose to enjoy some deep relief and deep relaxation. Come onto all fours on your mat in a neutral position, and gently walk your arms out in front of you a few inches. When you’re ready, bring your tailbone up to the ceiling and lower your forehead down onto the mat, which will provide you with a restorative stretch in your back.
Viparita Karani: To do this move, you are going to need to lie down on your mat, making sure that you are on your back and engaging your breathwork. Bring your legs onto a wall in front of you and try to achieve a 90-degree angle (or, as close to the angle as possible) before proceeding to bring your arms to your side and hold around 6 breaths. This will help to provide relief to the lower body, particularly around the pelvic area.
Sufi Rolls: To try out this move, you are going to want to begin by sitting in a comfortable position with your legs crossed on the mat. Place your hands gently on your knees and inhale deeply, before going ahead and gently twisting your torso while learning from left to right. We recommend that you alternate between sides and breathe deeply for around 15 seconds before returning back to the neutral position.
Supta Baddha Konasana: Take your yoga mat and lie on your back, ensuring that your knees are bent in a neutral position. When you’re ready, take a deep breath in and bring the soles of your feet together while allowing your legs to open as far as comfortable. Hold this position for around 3 minutes to enjoy a targeted stretch in the pelvic area, all the while making sure to focus on your breathing for total relaxation.
Stimulating Yoga Poses
Next up? We have stimulating yoga poses. These exercises will be perfect for improving your circulation, which is a key aspect of fertility health.
As well as this, these poses will also help to provide your reproductive organs, and the muscles around them, with a regenerating stretch.
Back rolls: First up, we have back rolls. To try out this movement, lie on your back and ensure that your torso is positioned flat on the ground. Draw your knees into your chin and then wrap them in a gentle grip with your arms, before going ahead and moving your knees gently in a circle from side to side. Repeat as many times as feels good.
Padahastasana: This is one of the best poses you can do to improve your overall body circulation! Standing with your feet and hips in neutral position, gently bend your knees and allow your hips to fold forward until your palms touch the ground. Lift up your toes and tuck your hands under your feet, making sure to breathe deeply through the stretch.
Cobra: Another great exercise that you can try to help improve your circulation is the classic cobra move. To do this, simply lie face down in a neutral position, making sure that you are on the mat. Place your hands in front of you (with your forearms by the side of your body) and gently bring your shoulder blades back so that you are facing the sky in an upward motion.
Bridge: To try out the Bridge yoga pose, begin by gently coming down onto the mat in a neutral position, laying backward so that you can see the sky. Bends your knees and extend your arms out so that they are touching your heels, and that your palms are on the floor. Pressing your weight into your feet, shift your shoulders back gently so that you can lift your pelvic (see also: What Is A Pelvic Wand?)into the sky, making sure that you are breathing all throughout the stretch.
Flexibility Yoga Poses
Last but certainly not least, we have flexibility yoga moves. These types of yoga exercises are specifically created to help provide the pelvic and hip area with a deep stretch.
This will help to improve your flexibility in these areas.
Malasana: Otherwise known as the Garland, Malasana is a great yoga move to increase flexibility within your pelvis and hip area. To do this, simply stand with your feet on either side of the mat, take a deep breath in, and then exhale as you bring yourself into a deep squat. When you’re ready, press your elbows down into the thigh area and open up your hips for a deep stretch. Hold for up to 30 seconds.
Cat/Cow: Next up, we have a yoga classic! To do this position, simply start in a basic tabletop position, ensuring that your knees are below your hips and your wrists, arms, and shoulders are all in line with your head. Engage your neutral spine and round it upward like a cat. Then, return back to neutral and arch your back so that your belly sinks downward. Hold for up to 30 seconds, or even longer if you want to enjoy the stretch!
Extended Triangle: To do this pose, step onto your mat and stand with your feet together and go ahead and take a large step back with your left foot, while ensuring your right foot stays put. Reach your arms out to either side for stability, and then take a deep breath in before shifting your left hip backward so the tailbone and pelvis turn inward to face the left foot. Gently bring your torso over your right hip and bring your left arm over to face the sky, hold for around 6 breaths before returning back to the neutral standing position you started in!
Mandukasana (Frog): If you want to boost your flexibility while also enjoying deep relaxation, you should try this pose. To do this, begin on all fours in a neutral tabletop position. While making sure that your knees are under your hips and your wrists are under your shoulders, gently move your knees wide to the sides, and then lower yourself down onto your forearms. Exhale and bring your hips down, before proceeding to breathe for around six breaths before returning back to the neutral tabletop position.
Remember, while you are carrying out these yoga exercises, the key is to make sure that you are feeling comfortable and enjoying each of your yoga sessions.
If you are struggling to complete any of these exercises, you can modify them as needed so that you aren’t in any discomfort while you are doing them.
In addition to that, why don’t you consider joining a yoga class if you haven’t already done so?
There are many different types of yoga classes that you can attend, including yoga classes that are specifically designed for women who are pregnant or trying to conceive.
Wrapping Up
You’ve made it to the end of the guide. Now that you have read through our guide above, we hope that we have been able to share with you some of the best yoga poses you can begin doing to help improve your fertility.
Thank you for reading, and we wish you the best of luck on your conceiving journey.
I'm Clare, the owner and operator of Off The Couch, where I serve as a qualified Nutrition & Health Coach.
Based in Dublin, Ireland, I offer coaching services both locally and globally, providing personalized strategies in nutrition, stress management, sleep quality, and fitness.
My journey into this field began as I navigated my own chronic illnesses, including early menopause, Interstitial Cystitis, Lyme Disease, and hydrocephalus.
