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Yoga has been practiced for centuries to improve physical, mental, and emotional well-being. In recent years, it has gained popularity as a complementary therapy for fertility. The ancient practice of yoga helps to reduce stress, increase blood flow, and balance hormones, which can all contribute to improving fertility. In this blog post, we will explore 22 essential yoga poses and stretches that can aid in fertility.
1. Butterfly Pose (Baddha Konasana)
Butterfly pose is a gentle hip opener that helps to stimulate the ovaries and increase blood flow to the pelvic region. To practice this pose, sit on the floor with your feet touching and knees bent, then slowly bring your feet closer to your body while keeping your spine straight. Hold this pose for a few breaths, focusing on relaxing your pelvic area.
2. Supported Bridge Pose (Setu Bandhasana)
This pose helps to stretch the pelvic and abdominal region, while also stimulating the ovaries and thyroid gland. To practice this pose, lie on your back with your knees bent and feet hip-width apart. Lift your hips off the floor and place a block or pillow under your hips for support. Hold this pose for a few breaths, then slowly lower your hips back down.
3. Camel Pose (Ustrasana)
Camel pose helps to open up the chest and stretch the abdominal area, promoting blood flow to the reproductive organs. To practice this pose, kneel on the floor with your knees hip-width apart. Slowly lean back, placing your hands on your heels and arching your back. Hold this pose for a few breaths, then slowly release.
4. Seated Forward Fold (Paschimottanasana)
Seated forward fold helps to stretch the hamstrings and lower back, while also stimulating the reproductive organs. To practice this pose, sit on the floor with your legs extended in front of you. Slowly fold forward, reaching for your toes or ankles. Hold this pose for a few breaths, then slowly release.
5. Reclining Bound Angle Pose (Supta Baddha Konasana)
This pose is similar to butterfly pose, but with the added benefits of a gentle backbend. It helps to open up the hips and stretch the abdominal area, promoting blood flow to the pelvic region. To practice this pose, lie on your back with your knees bent and feet touching. Slowly lower your knees out to the sides, keeping your feet together. Hold this pose for a few breaths, then slowly release.
6. Child’s Pose (Balasana)
Child’s pose is a restorative pose that helps to calm the mind and release tension in the body. It also helps to stretch the hips and lower back, promoting blood flow to the pelvic region. To practice this pose, sit on your heels and fold forward, resting your forehead on the mat and extending your arms in front of you. Hold this pose for a few breaths, then slowly release.
7. Happy Baby Pose (Ananda Balasana)
Happy baby pose is a fun and relaxing pose that helps to open up the hips and stretch the groin area. To practice this pose, lie on your back and bring your knees to your chest. Hold onto the outside edges of your feet and gently pull your knees towards your armpits. Hold this pose for a few breaths, then slowly release.
8. Standing Forward Fold (Uttanasana)
This pose helps to stretch the hamstrings and lower back, while also promoting blood flow to the pelvic region. To practice this pose, stand with your feet hip-width apart and fold forward, reaching for your toes or ankles. Hold this pose for a few breaths, then slowly release.
9. Wide-Legged Forward Fold (Prasarita Padottanasana)
This pose helps to stretch the inner thighs and hamstrings, while also stimulating the reproductive organs. To practice this pose, stand with your feet wide apart and fold forward, placing your hands on the floor. Hold this pose for a few breaths, then slowly release.
10. Warrior II (Virabhadrasana II)
Warrior II pose helps to stretch the hips and groin area, while also promoting strength and stability. To practice this pose, stand with your feet wide apart and turn your left foot out to the side. Bend your left knee and extend your arms out to the sides. Hold this pose for a few breaths, then switch sides.
11. Triangle Pose (Trikonasana)
Triangle pose helps to stretch the hips and hamstrings, while also promoting balance and stability. To practice this pose, stand with your feet wide apart and turn your left foot out to the side. Reach your left hand towards your left foot and extend your right arm up towards the ceiling. Hold this pose for a few breaths, then switch sides.
Yoga for Fertility: 22 Essential Poses and Stretches
12. Supported Shoulderstand (Salamba Sarvangasana)
Supported shoulderstand is an inversion that helps to stimulate the thyroid gland and promote blood flow to the pelvic region. To practice this pose, lie on your back and lift your legs up towards the ceiling, using a wall or chair for support. Hold this pose for a few breaths, then slowly release.
13. Legs Up the Wall Pose (Viparita Karani)
This pose is a gentle inversion that helps to improve circulation and reduce stress. It also promotes blood flow to the pelvic region. To practice this pose, lie on your back with your legs extended up the wall. Hold this pose for a few breaths, then slowly release.
14. Supported Headstand (Salamba Sirsasana)
Supported headstand is a more advanced inversion that helps to stimulate the thyroid gland and promote blood flow to the pelvic region. To practice this pose, use a wall or chair for support and come into a headstand. Hold this pose for a few breaths, then slowly release.
15. Cat-Cow Pose (Marjaryasana/Bitilasana)
Cat-cow pose is a gentle flow that helps to stretch the spine and abdominal area, promoting blood flow to the reproductive organs. To practice this pose, come onto your hands and knees and alternate between arching and rounding your back. Repeat for a few breaths.
16. Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon pose is a deep hip opener that helps to release tension and increase blood flow to the pelvic region. To practice this pose, come onto your hands and knees and bring your right knee towards your right hand. Extend your left leg behind you and fold forward over your right leg. Hold this pose for a few breaths, then switch sides.
17. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
This pose helps to stimulate the ovaries and promote blood flow to the pelvic region. To practice this pose, sit with your legs extended in front of you and bend your right knee, bringing your foot towards your left hip. Twist towards your right, placing your left elbow on the outside of your right knee. Hold this pose for a few breaths, then switch sides.
18. Supported Fish Pose (Matsyasana)
Supported fish pose helps to open up the chest and stretch the abdominal area, promoting blood flow to the reproductive organs. To practice this pose, lie on your back with a block or pillow under your upper back. Extend your arms overhead and hold this pose for a few breaths.
19. Reclined Bound Angle Pose with Support (Supta Baddha Konasana with Support)
This pose is a variation of reclined bound angle pose that helps to open up the hips and stretch the abdominal area, promoting blood flow to the pelvic region. To practice this pose, lie on your back with a block or pillow under your hips and your legs in a butterfly position. Hold this pose for a few breaths, then slowly release.
20. Supported Forward Fold (Uttanasana with Support)
This pose is a variation of standing forward fold that helps to stretch the hamstrings and lower back, while also promoting blood flow to the pelvic region. To practice this pose, stand with your feet hip-width apart and fold forward, placing your hands on a block or chair. Hold this pose for a few breaths, then slowly release.
21. Supported Reclining Twist (Jathara Parivartanasana)
This pose helps to stimulate the reproductive organs and promote relaxation. To practice this pose, lie on your back with your knees bent and feet on the floor. Slowly bring your knees towards your chest and then lower them to one side, using a block or pillow for support. Hold this pose for a few breaths, then switch sides.
22. Corpse Pose (Savasana)
Lastly, end your yoga practice with corpse pose to relax and restore your body. This pose helps to reduce stress and promote overall well-being. To practice this pose, lie on your back with your arms by your sides and your legs extended. Focus on your breath and allow your body to rest.
Summary:
Yoga can be a beneficial practice for those trying to conceive. It helps to reduce stress, increase blood flow, and balance hormones, which can all contribute to improving fertility. The 22 essential poses and stretches listed in this blog post target the pelvic region, reproductive organs, and overall well-being. Incorporating these poses into your regular yoga practice can be a great way to support your fertility journey.