Summary:
Trying to conceive can be a stressful and emotional journey for many couples. In addition to medical treatments, there are various holistic practices that can help improve fertility and create a sense of calm during this process. One such practice is yoga, which not only helps to relax the mind and body, but also improves blood flow and balances hormones. In this blog post, we will discuss 22 yoga poses and stretches that can aid in fertility and promote a sense of calm. These poses target specific areas of the body and can be easily incorporated into a daily routine. By practicing these poses, individuals can improve their chances of conceiving while also finding peace and tranquility during this challenging time.
Introduction:
The journey to parenthood can be a rollercoaster of emotions, and for many couples struggling with fertility, it can be an overwhelming and stressful experience. While medical treatments are often the go-to solution, there are also various holistic practices that can help improve fertility and create a sense of calm during this process. One such practice is yoga, which not only helps to relax the mind and body, but also improves blood flow and balances hormones. In this blog post, we will discuss 22 yoga poses and stretches that can aid in fertility and promote a sense of calm.
1. Baddha Konasana (Butterfly Pose):
Baddha Konasana, also known as the butterfly pose, is a great pose for improving blood flow to the reproductive organs. This pose also helps to stretch the inner thighs and groin, which can be beneficial for women dealing with PCOS or endometriosis. To practice this pose, sit on the floor with your feet touching and knees bent to the sides. Gently flap your knees up and down to mimic the movement of a butterfly.
2. Supta Baddha Konasana (Reclining Butterfly Pose):
Similar to the butterfly pose, Supta Baddha Konasana also helps to increase blood flow to the reproductive organs. This pose also stretches the hips and lower back, which can be beneficial for individuals dealing with pelvic pain. To practice this pose, lie on your back with the soles of your feet together and knees bent to the sides. Gently press your knees towards the floor while keeping your back flat on the ground.
3. Paschimottanasana (Seated Forward Bend):
Paschimottanasana is a calming pose that stretches the lower back, hips, and hamstrings. This pose also helps to improve digestion and relieve stress and anxiety. To practice this pose, sit on the floor with your legs extended in front of you. Slowly bend forward from the hips and try to reach your toes. If you are unable to touch your toes, you can use a strap or towel to hold onto your feet.
4. Salamba Sarvangasana (Supported Shoulder Stand):
Salamba Sarvangasana, also known as the supported shoulder stand, is an inversion pose that helps to improve blood flow to the pelvic region. This pose also helps to balance hormones and reduce stress and anxiety. To practice this pose, lie on your back with your legs extended towards the ceiling. Place your hands on your lower back and lift your legs up towards the ceiling, using your hands for support.
5. Viparita Karani (Legs-Up-the-Wall Pose):
Viparita Karani is a gentle inversion pose that can help to improve blood flow to the pelvic region and reduce stress and anxiety. This pose also helps to relieve tired legs and feet. To practice this pose, lie on your back with your legs extended up against a wall. You can also place a pillow or folded blanket under your hips for added support.
6. Bhujangasana (Cobra Pose):
Bhujangasana, also known as the cobra pose, helps to increase blood flow to the pelvic region and stretch the abdomen and chest. This pose also helps to improve digestion and relieve stress and fatigue. To practice this pose, lie on your stomach with your hands under your shoulders. Slowly lift your chest off the ground while keeping your elbows close to your body.
7. Setu Bandha Sarvangasana (Bridge Pose):
Setu Bandha Sarvangasana, also known as the bridge pose, helps to stretch the chest, neck, and spine. This pose also helps to relieve stress and improve digestion. To practice this pose, lie on your back with your knees bent and feet hip-width apart. Slowly lift your hips off the ground while pressing your feet and shoulders into the floor.
8. Virabhadrasana II (Warrior II Pose):
Virabhadrasana II, also known as the warrior II pose, is a powerful standing pose that helps to stretch the hips and thighs. This pose also helps to improve balance and focus. To practice this pose, stand with your feet wide apart and turn your right foot out to the side. Bend your right knee and extend your arms out to the sides, keeping your shoulders relaxed. Repeat on the other side.
9. Ardha Chandrasana (Half Moon Pose):
Ardha Chandrasana, also known as the half moon pose, is a balancing pose that helps to stretch the legs, hips, and spine. This pose also helps to improve focus and concentration. To practice this pose, stand with your feet together and extend your arms overhead. Slowly shift your weight to your right foot and lift your left leg off the ground, reaching your left arm towards the ceiling. Repeat on the other side.
Conceiving Calm: 22 Yoga Poses and Stretches for Fertility
10. Ustrasana (Camel Pose):
Ustrasana, also known as the camel pose, is a backbend that helps to stretch the chest, shoulders, and abdomen. This pose also helps to improve digestion and relieve stress and anxiety. To practice this pose, kneel on the floor with your knees hip-width apart. Slowly reach your hands back towards your heels, arching your back and lifting your chest towards the ceiling.
11. Ananda Balasana (Happy Baby Pose):
Ananda Balasana, also known as the happy baby pose, is a gentle stretch that helps to open the hips and stretch the inner thighs. This pose also helps to relieve tension in the lower back. To practice this pose, lie on your back and bring your knees towards your chest. Hold onto the outside of your feet and gently pull your knees towards your armpits.
12. Prasarita Padottanasana (Wide-Legged Forward Bend):
Prasarita Padottanasana is a calming pose that helps to stretch the hamstrings and lower back. This pose also helps to relieve stress and anxiety. To practice this pose, stand with your feet wide apart and fold forward, bringing your hands to the ground. You can also use blocks or a chair for support if your hands do not reach the ground.
13. Balasana (Child’s Pose):
Balasana, also known as the child’s pose, is a relaxing pose that helps to stretch the hips, thighs, and ankles. This pose also helps to calm the mind and relieve stress and anxiety. To practice this pose, sit on your heels with your knees wide apart and fold forward, bringing your forehead to the ground. You can also place a pillow or blanket under your forehead for added support.
14. Savasana (Corpse Pose):
Savasana, also known as the corpse pose, is a restorative pose that helps to relax the mind and body. This pose also helps to reduce stress and anxiety and promote better sleep. To practice this pose, lie on your back with your arms and legs extended. Close your eyes and focus on your breath, allowing your body to completely relax.
15. Anjali Mudra (Prayer Pose):
Anjali Mudra, also known as the prayer pose, is a simple hand gesture that helps to promote a sense of calm and gratitude. This pose also helps to improve focus and concentration. To practice this pose, sit in a comfortable position and bring your palms together in front of your heart. Close your eyes and take a few deep breaths.
16. Kapalbhati Pranayama (Skull Shining Breath):
Kapalbhati Pranayama is a breathing technique that helps to detoxify the body and increase energy levels. This technique also helps to balance hormones and improve circulation. To practice this technique, sit in a comfortable position and take a deep breath in. Then, forcefully exhale through your nose while pulling your belly in towards your spine. Repeat for several rounds.
17. Nadi Shodhana Pranayama (Alternate Nostril Breathing):
Nadi Shodhana Pranayama is a breathing technique that helps to calm the mind and balance the nervous system. This technique also helps to regulate hormones and improve blood flow. To practice this technique, sit in a comfortable position and use your right hand to block your right nostril. Inhale through your left nostril, then release your right nostril and exhale. Repeat on the other side.
18. Vipassana Meditation:
Vipassana meditation is a type of mindfulness meditation that helps to calm the mind and reduce stress and anxiety. This practice also helps to improve focus and awareness. To practice this meditation, sit in a comfortable position and focus on your breath. Whenever your mind wanders, gently bring your attention back to your breath.
19. Yoga Nidra (Yogic Sleep):
Yoga Nidra, also known as yogic sleep, is a guided meditation that helps to deeply relax the mind and body. This practice also helps to reduce stress and anxiety and promote better sleep. To practice this meditation, lie on your back and follow a guided audio or video recording that leads you through various relaxation techniques.
20. Eka Pada Rajakapotasana (One-Legged King Pigeon Pose):
Eka Pada Rajakapotasana is a deep hip opener that can help to relieve tension and stress