If you know anything about yoga and workouts, I am sure you are aware of the fact that fertility yoga is a great way to prepare for pregnancy, be it physically, emotionally, or spiritually.
A strong and flexible body will see you through the physical challenges associated with carrying a child, while a well-functioning endocrine system will help you to cope with the hormonal another emotional challenges and changes. In some cases, yoga is also known to resolve and overcome any fertility issues and improve a woman’s chances of conceiving.
Surprisingly, even the experts think that one of the most common reasons that some women can’t conceive or become pregnant is because of the stress factor associated with it, especially if one’s day-to-day concerns are compounded by the stress and anxiety about being able to conceive.
But don’t worry, as I mentioned before in this article, Yoga can help. Yoga breathing techniques, mindfulness practices, and asanas are known to release tension and relieve one’s anxiety, leaving you less vulnerable to stress. Yoga practices also calm you down and let you relax, sleep and renew your energy in a non-judgmental way.
So in this article, we will suggest a few fertility yoga poses to try before using any fertility drugs, which can harm or affect you physically, and emotionally.
Fertility Yoga: Yoga Poses for Fertility
Pose #1: side bend
This side bend yoga pose is often considered great for warm-up sessions and exercises. So with the help of this article, try to increase your side stretch or bend to each side just a little more than you did in the previous article.
- This yoga pose strengthens the spine
- It focuses and targets the “love handles”
- This pose helps in toning one’s arms
- Start by standing in the Mountain Pose, then accordingly place both of your hands by your sides. Jump, or step, your feet to about two feet apart from each other, and then inhale as you gracefully raise both of your arms.
- Then clasp both of your hands above your head, hugging your head with your biceps. Make sure to keep your index fingers straight in a ‘steeple’ pose.
- Then slowly exhale and bend slowly to the left side, ensuring you don’t lean forwards or back.
- Then accordingly, hold this position for a count of 10, breathing in the same position, then exhale to the center.
- Repeat the same process on the other side as well.
Pose #2: Standing bow pose
The Standing Bow or also known as the Dandayamana Dhanurasana, requires deep focus, strength, and unwavering balance. So to start with this pose, kick both of your feet back gently, and bring back your focus on keeping your balance.
- This standing bow pose helps in improving the circulation to one’s heart & lungs
- It helps to increase the elasticity of one’s spine
- The standing bow pose helps in activating the digestive system
- It improves the overall balance & focus
- To start with this pose, stand in the Mountain Pose, both hands by your sides. Then slowly raise your right foot behind you and accordingly catch the top in the palm of your right hand.
- Then accordingly, continue to inhale and raise your left arm straight up, palm facing forwards.
- As you exhale, slowly push your back foot into the palm of your hand.
- And as you begin to kick your foot up, your body will naturally fold forwards. Make sure to keep kicking back until your body becomes parallel or one with the floor, and your leg is kicked up as far as you can manage, always remember not to put too much pressure.
- Hold and remain still in the same position for the count of 10, breathing in and out. Then accordingly, repeat the same process on the other side as well.
Note: If can’t properly keep your balance, begin by standing next to a wall or make sure to take some support.
Pose #3: goddess pose
To start with the Goddess Yoga Pose, or also known as the Utkata Konasana, is a wide-legged squat that will help strengthen your hips and thighs.
- This pose opens one’s hips & groin
- It also strengthens the thighs
- It also increases the overall body strength
- Start by standing in the Mountain Pose. And accordingly, bring your legs wide apart, and then turn your toes out as far as you are comfortable. Then slowly inhale and raise both of your arms to shoulder height, both palms facing down.
- Then accordingly, exhale and then lower yourself into a squat position. Bend both your arms to about 90 degrees, again both of the palms facing forward.
- Keep your knees pulled back, to prevent any injury.
- Your hips will open as you start to lengthen your spine. If you need to rest your arms, bring both of your palms together in prayer posture. And the accordingly hold the position for about 20–30 seconds.
Note: If you have had any knee or hip surgery this yoga pose should only be attempted if your medical advisor approves it. It is usually advised to skip if in any doubt.
Pose #4: intense side stretch
This Intense Side Stretch yoga pose, also known as the Parshvottanasana, develops the overall balance and strength. Ideally, your hands should be in the Anjali Mudra, or the prayer pose, behind your back.
- It helps in improving one’s balance
- Also, it relieves the stiffness in the shoulders, neck & wrists
- Opens one’s chest
- Massages the digestive organs
- Strengthens one’s legs
- To start with this pose, start by standing in the Mountain Pose, slowly exhale, and then step your feet wide apart from each other. Then accordingly, raise both of your arms to shoulder level.
- Then start by pressing your hands together behind your back, all the fingers facing upwards. (If this “prayer pose” is too difficult refer to the Modification part).
- Turn to your right, with your right foot and leg out to the side at about 90 degrees. Then look up, creating an arch in the back.
- Slowly exhale and accordingly stretch forwards from the tailbone, chin slightly extended. Keep both of your legs straight to maintain your balance.
- Then slightly lower your chest towards the floor but continue to gaze right ahead. Stay still in this yoga posture for a count of five.
- Then accordingly, drop your forehead towards your left knee, until your nose is slightly pressed against the kneecap, or as close as is comfortable for you to do. Stay still in this pose for a count of five, while still breathing in the same position.
- Accordingly, continue to exhale and return to an upright position.
- Then accordingly, repeat the entire steps on the other side as well.
Note: This yoga pose position should not be practiced if you have health problems like high blood pressure or glaucoma, as they should not place their heads below their hearts. So it is advised to skip this pose.
Modification: If one can’t comfortably press both their palms together behind their back in the prayer pose, then clasp both of your elbows or wrists behind your back instead.
Pose #5: Half Twist
This half-twist pose will gently twist your body while realigning the spine, but it also will firm your waistline.
- This pose helps in massaging the digestive organs, aiding the elimination
- It also helps in stimulating the lymph flow
- It also strengthens the immune system
- The half twist also calms the nervous system
- To start with this pose, sit on the floor, both of your feet together extended in front of you and the hands on the floor beside your hips.
- Slowly inhale to lengthen the spine and then accordingly press your sitting bones into the floor.
- Continue by Exhaling and by bending your right knee, drawing it towards your chest. Then place your right foot on the floor just outside your left knee.
- Then accordingly place your right hand on the floor behind you and also bring your left hand over to clasp your left knee.
- Afterward, starts gently twisting your head and neck as far as possible without putting too much pressure or straining to the right. Hold the same posture for about five full breaths.
- And then accordingly, return to the initial position and after while repeat the same process on the other side as well.
Pose #6: seated forward bend
Again with this article, we return to this intensive standing forward bend stretch. Today we will discuss the full position, with both legs straight and both of your hands on the floor beside your feet.
- This pose helps in strengthening the back muscles
- It also stretches the hamstrings
- This pose tones one’s digestive organs
- It can also help relieve headaches
- Start this yoga pose by standing in the Mountain Pose, with both of your feet just slightly apart.
- Then slowly start to inhale as you raise both of your arms to parallel above your head, both palms facing inwards.
- Then exhale as you fold forward from the hips. Keep both of the legs straight, and then run your hands down your legs as far as they will go, not putting too much pressure. If you can reach the floor, place both of the palms down by your feet. If you can’t reach the floor, grasp your shins with your arms, ankles, or feet, and then gently bring your nose as close to your knees as is comfortable to you.
- Hold this position for a count of 10, then breathe in the same position. And to release or exit from this yoga pose, place both of your hands on your hips, and then slowly raise your upper body to the standing position as you begin to exhale.
Please make sure to repeat the above-mentioned poses daily and repeat each of the yoga poses about 3-4 times continuously. Take a break only if you can’t move forward or continue.
Also, if you suffer from any breathing or any serious health-related issue, consult a professional yoga practitioner or your doctor. Otherwise, it is often advised and best to just skip the poses that cause any uncertainty.
(Related: Yoga & PMS: Yoga Poses to Deal with Premenstrual Syndrome)
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