Blog Post:
Fertility Yoga: 19 Poses You Can Do at Home
Fertility is a topic that is often surrounded by stress, anxiety, and a sense of uncertainty. Many couples struggle with infertility, and the journey to parenthood can be emotionally and physically exhausting. Yoga has been proven to be a beneficial practice for fertility, as it helps to reduce stress, balance hormones, and increase blood flow to the reproductive organs. In this blog post, we will explore 19 fertility yoga poses that you can do at home to support your fertility journey.
1. Baddha Konasana (Bound Angle Pose)
This pose helps to open up the hips and groin area, which can improve blood flow to the reproductive organs. Sit on the floor with your feet together, knees bent out to the side, and bring your feet as close to your pelvis as possible. Hold onto your feet and gently press your knees towards the floor. Breathe deeply and hold for 1-2 minutes.
2. Balasana (Child’s Pose)
Child’s pose is a restorative and calming pose that helps to release tension in the hips, thighs, and lower back. From a kneeling position, sit back onto your heels and fold your body forward, resting your forehead on the floor. Stretch your arms out in front of you or place them alongside your body. Breathe deeply and hold for 2-3 minutes.
3. Virabhadrasana II (Warrior II Pose)
This pose helps to strengthen and open the pelvic area, while also improving circulation and balance. From a standing position, step your feet wide apart and turn your right foot out at a 90-degree angle. Bend your right knee and extend your arms out to the side, parallel to the ground. Hold for 1-2 minutes, then switch sides.
4. Supta Baddha Konasana (Reclining Bound Angle Pose)
This pose is a variation of the Bound Angle Pose, but done while lying down. It helps to relax the entire body and release tension in the hips. Lie on your back, bend your knees, and bring the soles of your feet together. Let your knees open out to the sides, and place your hands on your belly. Breathe deeply and hold for 2-3 minutes.
5. Setu Bandhasana (Bridge Pose)
Bridge Pose helps to open up the chest and stretch the spine, while also stimulating the reproductive organs. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, keeping your feet and shoulders grounded. Hold for 1-2 minutes, then release.
6. Malasana (Garland Pose)
This pose helps to open up the hips and stretch the groin area, while also stimulating the uterus and ovaries. From a standing position, bring your feet hip-width apart and squat down, keeping your feet flat on the floor. Bring your hands together at your heart and press your elbows into your knees. Hold for 1-2 minutes.
7. Viparita Karani (Legs Up the Wall Pose)
This restorative pose helps to increase blood flow to the reproductive organs, while also calming the nervous system. Sit with one hip against the wall and swing your legs up the wall, lying flat on your back. You can also place a pillow under your hips for added support. Hold for 5-10 minutes.
8. Adho Mukha Svanasana (Downward-Facing Dog Pose)
This pose helps to stretch the entire body, including the hamstrings and lower back. It also helps to relieve stress and fatigue. From a kneeling position, lift your hips and straighten your legs, forming an inverted V-shape with your body. Hold for 1-2 minutes.
9. Ustrasana (Camel Pose)
Camel Pose helps to open up the chest and stretch the abdomen, while also stimulating the reproductive organs. Kneel on the floor and place your hands on your lower back. Lean back and arch your back, reaching your hands towards your heels. Hold for 1-2 minutes.
Fertility Yoga: 19 Poses You Can Do at Home
10. Matsyasana (Fish Pose)
This pose helps to open up the chest and stretch the neck and throat, while also stimulating the thyroid gland. Lie on your back and lift your chest, placing the top of your head on the floor. Hold for 1-2 minutes.
11. Janu Sirsasana (Head-to-Knee Forward Bend)
This pose helps to stretch the hamstrings and lower back, while also stimulating the reproductive organs. Sit with your legs extended in front of you, and bring one foot to rest against the inner thigh of your opposite leg. Reach forward and fold over your extended leg. Hold for 1-2 minutes, then switch sides.
12. Salamba Sarvangasana (Supported Shoulderstand)
Shoulderstand helps to increase blood flow to the reproductive organs, while also calming the mind and reducing stress. Lie on your back with your arms alongside your body. Lift your legs and hips off the ground, supporting your lower back with your hands. Hold for 1-2 minutes.
13. Paschimottanasana (Seated Forward Fold)
This pose helps to stretch the hamstrings and lower back, while also stimulating the reproductive organs. Sit with your legs extended in front of you and reach forward to grab your feet or ankles. Hold for 1-2 minutes.
14. Savasana (Corpse Pose)
This final resting pose helps to relax the entire body and calm the mind. Lie on your back with your arms and legs extended, palms facing up. Breathe deeply and allow your body to completely relax. Hold for 5-10 minutes.
15. Pranayama (Breathing Exercises)
In addition to physical poses, pranayama or breathing exercises can also be beneficial for fertility. Alternate nostril breathing, also known as Nadi Shodhana, can help to balance the body’s energy and improve circulation to the reproductive organs.
16. Meditation
Meditation is a powerful tool for reducing stress and anxiety, which can have a negative impact on fertility. Take a few minutes each day to sit in silence and focus on your breath. This can help to calm the mind and promote a sense of inner peace.
17. Visualization
Visualization is a technique that involves creating a mental image of what you desire. For fertility, you can visualize a healthy and happy pregnancy, connecting with your baby, and welcoming them into the world. This can help to create a positive mindset and attract positive energy.
18. Self-Care
In addition to yoga poses and techniques, it’s important to prioritize self-care during your fertility journey. This can include taking a warm bath, getting a massage, or simply taking some time for yourself to relax and unwind.
19. Seek Professional Advice
While yoga can be a beneficial practice for fertility, it’s important to consult with your doctor or fertility specialist for personalized advice and treatment. They can provide guidance on how to incorporate yoga into your fertility journey and any modifications that may be necessary.
In summary, fertility yoga can be a powerful tool for supporting your fertility journey. These 19 poses, along with breathing exercises, meditation, visualization, and self-care, can help to reduce stress, balance hormones, and increase blood flow to the reproductive organs. Remember to consult with a medical professional for personalized advice and support on your fertility journey.