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For couples trying to conceive, the journey can be filled with excitement, anticipation, and sometimes even frustration. In addition to maintaining a healthy diet and lifestyle, incorporating yoga into your routine can greatly benefit your fertility journey. Yoga has been known to improve circulation, reduce stress, and balance hormones – all important factors for conception. In this blog post, we will explore 22 yoga poses and stretches specifically targeted for fertility and beyond.
1. Baddha Konasana (Butterfly Pose)
This pose helps to open up the hips and increase blood flow to the pelvic area. To do this pose, sit on the floor with the soles of your feet touching and your knees bent. Hold onto your feet and gently flap your knees up and down like butterfly wings.
2. Supta Baddha Konasana (Reclining Bound Angle Pose)
Similar to Butterfly Pose, this pose also helps to open the hips and promote blood flow to the pelvic area. Lie on your back with the soles of your feet touching and your knees bent. Gently let your knees fall out to the sides, keeping your feet together.
3. Balasana (Child’s Pose)
This pose is known for its calming and relaxing effects, making it a great pose for reducing stress and anxiety. To do this pose, sit on your heels and fold your body forward, resting your forehead on the mat and your arms stretched out in front of you.
4. Viparita Karani (Legs up the Wall Pose)
This pose is great for improving circulation and reducing stress. Sit with your side against a wall and swing your legs up the wall, forming an L shape with your body. Rest your arms at your sides and relax in this position for a few minutes.
5. Adho Mukha Svanasana (Downward Facing Dog Pose)
This pose helps to stretch and strengthen the entire body, including the arms, legs, and core. Start on your hands and knees, then lift your hips up and back, forming an inverted V shape with your body. Hold for a few breaths and then release.
6. Bhujangasana (Cobra Pose)
This pose helps to open up the chest and improve circulation to the pelvic area. Lie on your stomach with your hands under your shoulders and your elbows bent. Slowly lift your chest off the mat while keeping your pelvis grounded. Hold for a few breaths and then release.
7. Paschimottanasana (Seated Forward Bend)
This pose helps to stretch the back of the body, including the hamstrings and lower back. Sit with your legs stretched out in front of you and reach for your toes, keeping your back straight. Hold for a few breaths and then release.
8. Janu Sirsasana (Head-to-Knee Forward Bend)
Similar to Seated Forward Bend, this pose also stretches the back of the body while targeting the hips and hamstrings. Sit with one leg extended and the other bent, with the sole of your foot touching your inner thigh. Reach for your toes and hold for a few breaths before switching sides.
9. Setu Bandhasana (Bridge Pose)
This 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 your feet flat on the mat. Lift your hips up towards the ceiling, keeping your shoulders and feet grounded. Hold for a few breaths and then release.
10. Salamba Sarvangasana (Supported Shoulderstand)
This pose helps to improve circulation and stimulate the thyroid and parathyroid glands, which are responsible for balancing hormones. Start by lying on your back with your arms at your sides. Lift your legs up towards the ceiling, using your hands to support your lower back. Hold for a few breaths and then release.
11. Matsyasana (Fish Pose)
This pose helps to open up the chest and throat, promoting blood flow to the reproductive organs. Lie on your back with your arms at your sides. Lift your chest up towards the ceiling, keeping your head and neck relaxed. Hold for a few breaths and then release.
Fertile Flow: 22 Yoga Poses and Stretches for Conception and Beyond
12. Ustrasana (Camel Pose)
Similar to Fish Pose, this pose also helps to open up the chest and throat, while also stretching the hip flexors. Start on your knees with your hands on your lower back. Slowly arch your back and reach for your heels with your hands. Hold for a few breaths and then release.
13. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
This pose helps to improve digestion and stimulate the reproductive organs. Sit with one leg extended and the other bent, with the sole of your foot touching your inner thigh. Twist your torso towards the bent knee and hold for a few breaths before switching sides.
14. Ananda Balasana (Happy Baby Pose)
This pose helps to stretch the hips and lower back, while also promoting relaxation. Lie on your back and hold onto the outside of your feet, gently pulling your knees towards your armpits. Hold for a few breaths and then release.
15. Utkata Konasana (Goddess Pose)
This pose helps to open up the hips and strengthen the legs. Start by standing with your feet wider than hip-width apart and your toes pointed outwards. Bend your knees and lower your body into a squat position, keeping your back straight. Hold for a few breaths and then release.
16. Malasana (Garland Pose)
This pose also helps to open up the hips and promote circulation to the pelvic area. Start by standing with your feet wider than hip-width apart and your toes pointed outwards. Squat down and bring your hands together at your chest, using your elbows to gently push your knees out. Hold for a few breaths and then release.
17. Vajrasana (Thunderbolt Pose)
This pose helps to improve digestion and increase blood flow to the pelvic area. Sit on your knees and lower your hips towards your heels, keeping your back straight. Hold for a few breaths and then release.
18. Savasana (Corpse Pose)
This pose is known for its deep relaxation benefits, making it a great pose for reducing stress and anxiety. Lie on your back with your arms at your sides and your legs extended. Close your eyes and focus on your breath, allowing your body to completely relax.
19. Utthita Trikonasana (Extended Triangle Pose)
This pose helps to stretch the entire body, while also stimulating the reproductive organs. Stand with your feet wide apart and reach for your toes with one hand, keeping your other arm extended towards the ceiling. Hold for a few breaths and then switch sides.
20. Vrksasana (Tree Pose)
This pose helps to improve balance and focus, while also strengthening the legs and core. Stand with your feet together and lift one foot off the ground, placing the sole of your foot against your inner thigh. Bring your hands together at your chest and hold for a few breaths before switching sides.
21. Garudasana (Eagle Pose)
This pose helps to improve balance and focus, while also stretching the hips and shoulders. Stand with your feet together and cross one leg over the other, wrapping your foot behind your calf. Bring your arms out to the sides and cross them in front of your body, with your elbows bent and your palms touching. Hold for a few breaths and then switch sides.
22. Kapalabhati (Breath of Fire)
This pranayama technique helps to energize the body and improve circulation, making it a great addition to any fertility yoga practice. Sit in a comfortable position and take quick, forceful breaths through your nose, while actively pumping your abdomen.
Incorporating these 22 yoga poses and stretches into your routine can greatly benefit your fertility journey. Not only do they promote relaxation and reduce stress, but they also improve circulation and balance hormones – all important factors for conception. So grab your yoga mat, take a deep breath, and enjoy the journey towards a fertile flow.
Summary:
In this blog post, we explored 22 yoga poses and stretches specifically targeted for fertility and beyond. These poses include Baddha Konasana, Supta Baddha Konasana, Balasana, Viparita Karani, Adho Mukha Svanasana, Bhujangasana, Paschimottanasana, Janu Sirsasana, Setu Bandhasana, Salamba Sarvangasana, Matsyasana, Ustrasana, Ardha Matsyendrasana, Ananda Balasana, Utkata Konasana, Malasana, Vajrasana, Savasana, Utthita Trikonasana, Vrksasana, Garudasana, and Kapalabhati. These poses help to improve circulation, reduce stress and anxiety, balance hormones, and stimulate the reproductive organs. Incorporating them into your yoga routine can greatly benefit your fertility journey and promote a healthy, fertile flow.