Fertility yoga is a set of yoga positions that encourage relaxation and increase fertility. It also improves circulation and connections to the pelvic region, abdomen, and heart by encouraging blood flow to the hips.
“It’s a gentle yoga practise that combines breathing, visualisation, positive affirmation, and asana (poses),” explains Yoga Mama’s director, Cherie Lathey.
The goal of fertility yoga is to help you manage with stress, but why is this so crucial while you’re trying to get pregnant? “When we are agitated, our adrenal glands release stress chemicals like adrenaline into our circulation. This can deprive the uterus and ovaries of the rich blood flow and oxygen they require to operate properly, affecting our capacity to conceive.”
What role does yoga have in conception?
Yoga and fertility are linked in a beneficial way, according to research. Dr. Alice Domar of Harvard Medical School’s Mind/Body Institute studied a group of women who had been attempting to conceive for a year but had been unsuccessful. Those who used mind/body therapies had nearly three times the number of pregnancies as those who did not.
“This is because yoga treatments assist both men and women’s reproductive processes by boosting their entire physiological systems,” Cheryl says. “This then regulates the neurohormonal profile and controls the neuroendocrine axis to alleviate stress.”
Another research in the United States revealed that just six weeks of yoga significantly reduced anxiety in women who were undergoing IVF.
“It is crucial not to make promises that fertility yoga assures a couple will become pregnant,” Cherie cautions. Rather, it’s a kind of yoga that encourages a caring attitude of self-care, which can help to calm the stress chemicals cortisol and adrenaline.”
Yoga’s reproductive benefits
These are the ways that fertility yoga supports general health and wellness, in addition to the stress-relieving advantages that facilitate conception:
• It tones and strengthens the physique.
• Increases the flow of blood to the uterus and ovaries.
• It helps to reduce inflammation in the body.
• Assists with breathing
• Enhances adaptability
• Maintains a healthy metabolism
• Enhances libido
• Improves one’s mood
• Gives you a sense of control
When you’re balancing a hectic schedule, finding time for yourself might be challenging, but it’s something you should attempt to do.
“When trying to conceive, it’s critical to take care of your emotional and mental health.” “Fertility yoga provides the time and space to accomplish this,” Cheryl explains.
Fertility issues are frequently physically, emotionally, and financially taxing. Yoga is a useful and beneficial kind of self-care that you may do at this time.
“Any activity that incorporates mindfulness, breathing methods, and meditation visualisation has numerous physical, emotional, and mental advantages,” says Zita West, a top fertility doctor. Yoga is a soothing remedy for any lady who is gripped by an insatiable longing for a child. The stress that results from this becomes a barrier to conception.”
What kind of yoga is the most beneficial for fertility?
- There are many various forms of yoga, each with its own set of sequences to be followed at differing speeds and intensities.
- Hatha, Iyengar, Yin, and Restorative yoga are mild forms of yoga that are suitable for beginners and can help with conception.
- “It’s possible that fertility yoga is a gently flowing routine. Poses that stimulate blood flow to the uterus, hips, heart, and other abdominal organs will be included. Poses like bridge, gentle twists, and legs up the wall may be included. To mention a few, there’s cat/cow, hip rotations, cobblers, and supported goddess posture,” explains Cherie.
- “During various yoga sequences, meditation and particular breathing techniques (pranayama) are employed. Cheryl adds, “These assist to balance complicated emotions, promote sleep, and increase sentiments of self-compassion.”
- There are also yoga courses specifically designed to help individuals through IVF treatment, with different exercises for each stage.
- You might want to avoid more intense yoga styles like Ashtanga and Vinyasa. Because of the 40°C studio temperature, hot yoga should be avoided when attempting to conceive or if you’re pregnant.
1. Surya namaskar
Surya Namaskar is a series of postures that helps to enhance blood circulation. Surya Namaskar practise aids in delivery and helps women control irregular menstrual periods. It also prevents wrinkles and gives the face a healthy sheen. Aside from that, it improves sexual function in the body.
2. setubandhasana-
Setu bandhasana is a posture that helps to relieve tension. This position calms the mind and body while also offering the power needed for childbirth. Strengthens the back and spine while opening the chest and shoulders. Constipation can be avoided if digestion is improved.
3. Bhujangasana (Bhujangasana) –
The cobra posture, or bhujangasana, strengthens the spine while also reducing fatigue and tension. For the following reasons, avoid it: Your hands should be under your shoulders, facing upward, while you lie on your stomach with your legs stretched back and your hands under your shoulders. The abdomen is strained in this posture, which is detrimental to the foetus.
4. Tadasana-
Tadasana aids with controlling your breathing. It relieves aches and pains throughout the body. You feel revitalised and energised in this position. It makes you feel energised and enthusiastic.
5. vakrasana-
The abdominal organs are gently massaged, while the spine, legs, hands, and neck are all worked out.
6. Bitilasna
• Get down on all fours, with your knees placed below your hips and your wrists aligned beneath your shoulders.
• Take a deep breath in and allow your belly drop to the floor while elevating your bottom to the ceiling. Keep your eyes forward.
• Take a deep breath and return to all fours.
• For a calm flow, this position is frequently alternated with the cat stretch.
7. savasana (corpse pose)
• Lie down on your back with your eyes closed and your arms at your sides, palms facing upwards.
• Allow your feet to drop open and your body to sink into the mat.
• Scrutinize your body, releasing any tension and letting your breath flow freely.
• Hold the pose for five minutes before gradually returning to a sitting position and bringing awareness back into the body.
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Is it safe to do yoga while trying to conceive?
Even if you’re new to yoga, it’s possible to practise it safely for conception. The idea is to take it easy at first and avoid going too deep into positions. Instead, concentrate on your breathing and what feels good to you. You can injure yourself by going too deep into a position without correct alignment.
What type of yoga is best for fertility?
Hatha, Iyengar, Yin, and Restorative yoga are mild forms of yoga that are suitable for beginners and can help with conception. “It’s possible that fertility yoga is a gently flowing routine. Poses that stimulate blood flow to the uterus, hips, heart, and other abdominal organs will be included.
Can yoga increase fertility in females?
Yoga is one approach to improve fertility and achieve better results when undergoing fertility therapy. Yoga is beneficial for maintaining and improving one’s physical and mental health, as well as spiritual progress. It has a contemplative and spiritual foundation in addition to physical training.
What improves chances of getting pregnant?
Here are eight more strategies to help you increase your fertility and sperm count/quality:
- Maintain a healthy lifestyle.
- Get rid of the extra pounds…
- Limit your alcohol consumption.
- Make sure you’re getting enough folate…
- Make sure you get enough rest.
- Walnuts are a tasty snack.
- Consider taking vitamins.
- Don’t consume too much soy.
