Many women turn to yoga for support when trying to conceive. Specific yoga poses can enhance fertility by improving blood flow, reducing stress, strengthening key muscles and balancing hormones. Here are some effective yoga poses to practise when trying to conceive.
1. Baddha Konasana (Butterfly Pose)
How to Do It: Sit with your spine straight. Bring the soles of your feet together. Hold your feet with your hands. Gently flap your thighs up and down like butterfly wings.
Benefits: This pose improves blood flow to the pelvic region. It helps open up the hips and groin area. It also reduces stress and anxiety.
2. Viparita Karani (Legs-Up-the-Wall Pose)
How to Do It: Lie on your back near a wall. Extend your legs up the wall, keeping them straight. Keep your arms relaxed by your sides. Stay in this position for 5-15 minutes as per your body’s capacity. Focus on breathing deeply.
Benefits: This pose promotes relaxation and relieves stress and anxiety. It increases blood circulation to the pelvic area. It also helps in relieving lower back tension.
3. Setu Bandha Sarvangasana (Bridge Pose)
How to Do It: Lie on your back. Bend your knees and place your feet flat on the floor, hip-width apart. Lift your hips towards the ceiling. Clasp your hands under your back for support. Maintain this position for 5-10 minutes before releasing.
Benefits: This pose strengthens the back muscles and the pelvic floor muscles. It improves blood flow to the reproductive organs and helps support the uterus health. It also helps balance hormone levels.
4. Balasana (Child's Pose)
How to Do It: Kneel on the floor. Sit back on your heels. Bend forward, extending your arms in front of you. Rest your forehead on the ground.
Benefits: This pose promotes relaxation and reduces stress. It stretches the hips and thighs. It calms the mind and relieves fatigue.
5. Paschimottanasana (Seated Forward Bend)
How to Do It: Sit with your legs extended in front of you. Inhale and lengthen your spine. Exhale and bend forward, reaching for your feet.
Benefits: This pose stretches the lower back and hamstrings. It stimulates the ovaries and uterus. It helps reduce anxiety and improve focus. This is the most recommended yoga pose for fertility by experts.
6. Shavasana (Corpse Pose)
How to Do It: Lie flat on your back. Keep your legs slightly apart and arms by your sides, palms facing up. Close your eyes and relax completely. Start by staying for 5 minutes in this pose. You can slowly increase the time as you start experiencing the calmness it brings.
Benefits: This pose promotes deep relaxation. It helps reduce stress and anxiety. It also allows the body to absorb the benefits of the other poses.
Incorporating yoga into your routine can significantly benefit your fertility journey. Practising yoga regularly can create a conducive environment for conception and also improve your overall fitness. However, remember to always consult with your healthcare provider before starting any new exercise regimen. Get started on your conception journey with a calm and healthy mind and body.
Sources:
Healthline
ReproMed Fertility Center
Indira IVFWebMD
