Knowing the Best Yoga Positions for Improving Fertility


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Yoga is a physical, mental and spiritual discipline which originated in India. The preparation of body, mind and soul helps the woman attain spiritual insight and tranquility through the use of meditative poses. Yoga exercises help in achieving balance within the person’s body and it is also use for therapeutic purposes. One of the most beneficial effects it has on women is improving their fertility.

As most of us know, stress can have profound and often undesirable effects on a woman’s fertility. Stress can cause an imbalance in reproductive hormones causing irregularities with menstrual flow. In men, stressors can interfere with sperm production and produce low-quality sperm.

The emotional release in yoga helps alleviate these stressors and restore balance once again. The positive and healthy emotional and physiscal state that the woman can benefit from yoga provide the most suitable conditions in bringing about conception.

Preparing the Mind

Since Yoga is a min-body approach, the most important thing for the woman to do is to establish a positive mindset. By doing this, the woman acknowledges that it is her intention to get pregnant naturally. She can repeat a mantra such as “I will get pregnant” or “I just have to get pregnant” in order for her peaceful mind to realize her intentions and try to make it work for her advantage.

The woman can also envision herself holding a baby in her arms. These relaxation and meditation techniques help the woman bring herself closer to her desires by allowing the mind to cooperate with her.

Restorative Poses

Restorative poses help in improving fertility by softening tense muscles around the abdomen where the reproductive organs are found. These positions help in easing the tension around the uterus, ovaries, and around the fallopian tubes. Examples of these poses are the supported headstand, supported shoulderstand and the supported bridge pose.

Supported Headstand

Kneel down and place arms on the sides.

Bend forward and put your chest in your thighs. Allow your arms to slide along the sides of your body while placing your forehead on the floor. This is called the child’s position.

Next, clasp your hands together, head between the fingers and forearms on the floor.

Try to come off your feet by supporting your head in between arms and shoulders as you lift the legs up.

Try to extend the knees and legs up slowly as you would in a headstand.

Remain in this position for as long as you possibly can.

To come out of this position, slowly curl your knees and put your legs down in a fluid motion.

For those who are applying this position for the first time, try practicing with the wall against your back so that injuries can be prevented. Also, this can avoid putting too much pressure on the head and shoulders.

Supported Shoulderstand

This position is very much like the headstand, but in this case, the shoulders are your supporting structures.

Resume the child’s position. A support from a experienced yoga instructor or wall are an absolute must in order to make sure that you will perform the exercise correctly.

Place a folded blanket on your back. This helps elevate the shoulders and decrease neck strain.

Lift your buttocks up against the wall, making sure your shoulders are on top of the blanket and your head is resting on top of the mat.

Bend your knees and prop your legs up against the wall. Allow your legs to rest against the wall for as long as you possibly can.

To come out of this position, slowly curl down your knees, bending them and onto your side and assuming a sitting up position.

Supported Bridge Pose

This position is helpful in increasing blood supply to the organs and stimulating energy.

Start in a sitting postion and begin to lie down inch by inch until you end up lying on your back.

Making sure your feet are upon the floor, bend your knees gently one by one.

You are now looking up at the ceiling at this point. Make sure your arms are at your sides.

Slowly move your feet up to your buttocks and push your buttocks up the floor for a bridge pose.

Hold your hands behind your back or you can prop a pillow underneath to support your back.

Stay in this position for as long as you can, letting the rhythm of your breathing guide you.

To come out of this pose, lower your hips to the floor, roll carefully to one side and use your arms to help you up to a sitting position.

Reclining Poses

These yoga positions help elongate the abdominal area, causing more blood flow into the reproductive organs.

Reclining bound angle pose

This yoga position helps in increasing flexibility, stretching abdominal muscles and relieve menstrual pain.

Sit out with your legs straight in front of you.

Bend your knees and pull up your heels as close as possible to the pubic bone.

In a slow and gentle manner, drop your knees to your sides, ensuring a comfortable position for you.

Allow the soles of your feet to meet, then grab onto your ankles, or to your toes.

Keeping your back straight, lift your breastbone gently upward as you relax your shoulders.

Stay in this position for  couple of minutes, allowing your breathing to guide your rhythm.

To come out of this position, lift your knees up from the floor and straighten your legs.

Lotus pose

This position is used in order to release stress and increase focus.

Sit on the floor with your legs crossed, left leg over the right.

Stretch your back upward by using your fingertips placed upon the floor near your hips.

Place your hands upon your knees, palms facing up.

Close your eyes and mentally relax all the muscles of your body. As you do this, use the rhythm of your breathing in order to relieve the stress. Allow your mind to conjure a picture of a seed being planted and then growing into a beautiful flower. Let your mind focus on this magnificent scene and then take a deep breath, open your eyes, wiggle your toes and fingers and then smile.

Reclining Hero Pose

This yoga position helps in energizing the lower body and bringing power to the mind through focus and concentration.

Sit on your knees, lifting up your buttocks so that your feet can move in either side of your buttocks.

Place the palms of your hands on your lap.

Stretch your torso up and look straight ahead. You can stay in this position for as long as you want.

After Sex Pose

Viprarita Kirani, or the legs up the wall pose is used post-inercourse in order to ensure that the sperm stays inside the uterus for optimum chances of fertilization to take place. After intercourse and before you assume this position, keep your abdominal muscles soft. Your partner can help with this  by gently massaging your abdomen.

Fold a sticky mat into quarters and place it two inches from the wall.

Place a firm folded blanket on the mat, keeping in line the back edge of the blanket in line with the back edge of the mat.

Place the buttocks on top of the blanket, propping the legs up against the wall as close as possible.

The shoulders, arms and head should rest on the floor while the tailbone is tilted toward the ceiling so that the vagina is in an upright position.

Relax the abdominal muscles by gently bending the knees and assume this postion for as long as you possibly can.

Do not perform this exercise while you are menstruatiing.