Blog Post: Fertility Yoga: 22 Poses and Stretches to Try at Home
Fertility is a topic that affects many people and can be a challenging journey for those trying to conceive. While there are various medical treatments and procedures available, many people are turning to alternative methods to support their fertility journey. One such method is fertility yoga, which combines the physical and spiritual aspects of yoga to help prepare the body for conception. In this blog post, we will explore 22 poses and stretches that can be done at home to support fertility.
1. Butterfly Pose (Baddha Konasana)
Start by sitting on the floor with your legs out in front of you. Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides. Using your hands, gently press down on your thighs to deepen the stretch. This pose helps to open up the hips and pelvic area, which can improve blood flow to the reproductive organs.
2. Supine Bound Angle Pose (Supta Baddha Konasana)
Lie on your back with your knees bent and the soles of your feet together. Let your knees fall out to the sides and place your hands on your belly. Close your eyes and take deep breaths, focusing on sending positive energy to your womb. This pose can help to relieve stress and tension in the body, which can have a positive impact on fertility.
3. Standing Forward Fold (Uttanasana)
Stand with your feet hip-width apart and fold forward at the hips, bringing your hands towards the ground. If you can’t reach the ground, you can rest your hands on your shins or use blocks for support. This pose helps to increase blood flow to the pelvic region and can also help to release tension in the lower back.
4. Child’s Pose (Balasana)
Begin on your hands and knees, then sit back on your heels and lower your forehead to the ground. Extend your arms in front of you and take deep breaths, focusing on relaxing your body. Child’s pose can help to calm the mind and reduce stress and anxiety, which can be beneficial for fertility.
5. Bridge Pose (Setu Bandha Sarvangasana)
Lie on your back with your knees bent and feet flat on the ground. Lift your hips and chest off the ground, keeping your feet and arms firmly planted. This pose helps to open up the pelvic area and can also help to strengthen the muscles in the lower back and abdomen, which can support the body during pregnancy.
6. Legs Up the Wall Pose (Viparita Karani)
Sit next to a wall and lie on your back with your legs extended up the wall. Relax your arms by your sides and close your eyes. This pose helps to improve circulation and can also help to reduce stress and anxiety.
7. Reclined Bound Angle Pose (Supta Baddha Konasana)
Lie on your back with your knees bent and the soles of your feet together. Let your knees fall out to the sides and place your hands on your belly. This pose can help to open up the hips and pelvic area, as well as calm the mind and reduce stress.
8. Supported Headstand (Salamba Sirsasana)
For those with a regular yoga practice, supported headstand can be beneficial for fertility. This pose helps to increase blood flow to the pelvic region and can also help to balance hormones.
9. Supported Shoulderstand (Salamba Sarvangasana)
Another pose that can be beneficial for fertility is supported shoulderstand. This pose helps to stimulate the thyroid gland, which plays a crucial role in regulating hormones.
10. Cat-Cow Pose (Marjaryasana-Bitilasana)
Start on your hands and knees, and alternate between rounding your spine (cat pose) and arching your back (cow pose). This pose helps to improve blood flow to the pelvic region and can also help to relieve tension in the back and hips.
11. Pigeon Pose (Eka Pada Rajakapotasana)
Begin in a downward-facing dog position, then bring your right knee towards your right wrist. Extend your left leg behind you and lower your hips towards the ground. This pose helps to open up the hips and can also help to relieve tension in the glutes and lower back.
Fertility Yoga: 22 Poses and Stretches to Try at Home
12. Extended Triangle Pose (Utthita Trikonasana)
Stand with your feet wide apart, then turn your right foot out and your left foot in. Reach your right arm towards your right foot and extend your left arm up towards the ceiling. This pose helps to stretch the sides of the body and can also improve blood flow to the pelvic region.
13. Warrior II (Virabhadrasana II)
Begin in a standing position and step your feet wide apart. Turn your right foot out and your left foot slightly in. Bend your right knee and extend your arms out to the sides. This pose helps to strengthen the legs and can also help to improve circulation.
14. Goddess Pose (Utkata Konasana)
Start by standing with your feet wide apart and your toes turned out. Bend your knees and lower your hips towards the ground, keeping your spine straight. This pose helps to open up the hips and can also help to balance hormones.
15. Supported Fish Pose (Matsyasana)
Lie on your back with a rolled-up towel or yoga block placed under your upper back. This pose helps to open up the chest and throat, which can be beneficial for fertility.
16. Supported Reclined Twist (Jathara Parivartanasana)
Lie on your back and bring your knees towards your chest. Lower your legs to one side, using your hand to gently guide them down. This pose helps to release tension in the lower back and can also improve blood flow to the pelvic region.
17. Corpse Pose (Savasana)
After completing your yoga practice, end with corpse pose. Lie on your back with your arms by your sides and your legs extended. Close your eyes and focus on deep, slow breaths. This pose helps to relax the body and mind, which can be beneficial for fertility.
18. Sun Salutations (Surya Namaskar)
A series of linked poses, sun salutations help to warm up the body and can also help to improve circulation. Incorporating sun salutations into your fertility yoga practice can help to prepare the body for conception.
19. Cobra Pose (Bhujangasana)
Lie on your stomach with your hands under your shoulders. Press your hands into the ground and lift your chest, keeping your hips and legs on the ground. This pose helps to strengthen the back and can also improve blood flow to the pelvic region.
20. Half Lord of the Fishes Pose (Ardha Matsyendrasana)
Sit on the ground with your legs extended in front of you. Bend your right knee and bring your right foot towards your left hip. Twist your torso towards the right and place your left elbow on the outside of your right knee. This pose helps to open up the hips and can also help to improve digestion.
21. Standing Forward Bend with Shoulder Opener
Stand with your feet hip-width apart and bend forward at the hips. Reach your arms behind you and interlace your fingers, opening up your chest. This pose helps to release tension in the shoulders and can also improve blood flow to the pelvic region.
22. Supported Reclined Butterfly Pose (Supta Baddha Konasana Variation)
Lie on your back with your knees bent and the soles of your feet together. Place a yoga block under your knees and rest your hands on your belly. This pose helps to relax the body and can also improve blood flow to the pelvic region.
Incorporating these 22 poses and stretches into your daily routine can help to support your fertility journey. It’s important to remember that everyone’s body is different, so it’s essential to listen to your body and only do what feels comfortable for you. Fertility yoga can be a beautiful way to connect with your body and prepare it for the miracle of conception.
Summary:
Fertility yoga is a combination of physical and spiritual practices that can support the body in preparing for conception. In this blog post, we explored 22 poses and stretches that can be done at home to support fertility. These poses aim to improve blood flow to the pelvic region, release tension in the body, balance hormones, and reduce stress and anxiety. Incorporating these poses into your daily routine can help to support your fertility journey and connect you with your body.