16 Best Yoga Asanas to Increase Fertility in Women

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Recent trends suggest that more women are finding it harder to conceive due to stress, as it takes a toll on physical health as well as psychological health.

According to statistics published by the World Health Organization, about 15 per cent of couples worldwide seek help for fertility issues. Of the many options available to couples, one which is fast gaining popularity, is fertility yoga.

What is Fertility Yoga?

Yoga is a 5000-year-old Indian practice that can bring revolutionary changes in your mind, body and soul.

Fertility yoga is not a separate type of yoga that boost your chances of pregnancy, but rather a set of certain yoga poses and asanas that help reduce stress levels and cleanse the body of toxins.

A combination of these yoga poses is ideal for women looking to get pregnant, as they help strengthen the body and boost chances of conceiving.

A study by Harvard has proved that women who took fertility-focused yoga courses were more likely to conceive than those who did not.

What are the Leading Causes of Infertility?

  • Age

Fertility in women declines as they age, especially after the mid 30’s. This is primarily because a woman is born with all the eggs she is going to produce during her lifetime, and the number and quality of these eggs decrease as she grows older

  • Tobacco

Smoking can reduce the likelihood of pregnancy by affecting a woman’s fertility. Cigarettes contain toxins which have an adverse impact on the reproductive system

  • Alcohol

While there is no proven information about the exact effects of alcoholism on fertility, various studies conducted globally indicate that regular consumption of alcohol increases the risk of infertility

  • Eating Disorders

Women with eating disorders and an inactive lifestyle are prone to infertility. Eating disorders can disrupt regular periods; a condition medically called amenorrhea. This, in turn, lowers fertility.                                                                                                                

  • Damage to the fallopian tubes or uterus

Fallopian tubes, essential reproductive organs, get damaged due to a previous infection, blockages or chronic medical illness, etc. This prevents the sperm from travelling to the egg, or the movement of the fertilised egg to the uterus, causing infertility

  • Stress

Work, family or other reasons for stress can take a toll on the body and reduce chances of getting pregnant. The inability to conceive adds to the stress, creating a vicious cycle that one must break out of.                                                                                                                                             

Fertility Yoga helps you overcome some of the causes mentioned above. By trying out yoga for infertility problems, you can increase your chances of getting pregnant while increasing your fitness levels. .

How Do Yoga Poses Boost Fertility?

A healthy body and a calm mind are the prerequisites for increasing your chances of getting pregnant. Yoga is a wonderful way to boost fertility as it allows you to have a holistic approach to strengthening and conditioning your body. It marries both the physical and mental aspects of health. Some yoga poses can boost both in one go.

When practised regularly, these poses make for the best yoga for fertility program.

Benefits of Yoga Asanas For Fertility & Conception:

Adopting yoga is a good way to start preparing if you want to start a family. Here are some of the most prominent advantages of practising yoga for fertility in women:

  • Yoga reduces stress

The breathing exercises in yoga lower the stress causing hormone called cortisol in your body increasing your chances of conceiving and having a healthy baby. With lower stress levels, you can get a good night’s sleep and detoxify too.

  • Yoga increases circulation

Yoga beats the evils of chronic illness and blockages that act as a hindrance to a healthy reproductive life. Practising fertility yoga improves blood circulation by flushing out all the toxins from your blood.

The quality of blood is crucial to conception and pregnancy as it ensures the proper development of the foetus.

  • Yoga helps to keep hormonal imbalances in check

The ability to not have a baby due to hormonal imbalances is distressing and can impact not just your physical, but emotional health as well. Yoga keeps your mind calm while controlling the hormones that would otherwise cause imbalance.

Trying out yoga for conceiving could end up being the best way to dispel any unnecessary hormonal changes by your body that could hinder pregnancy.

  • Yoga keeps the ovaries healthy

Ovarian dysfunction is one of the leading causes of infertility among women. Apart from medical treatment, yoga is an excellent way to treat ovary related issues naturally.

By trying out yoga for conceiving, you will be able to add a lot of positive energy to your body.

A healthier body responds better to medicines that are used to induce pregnancy.

Top 16 Fertility Poses to Get Pregnant Fast

Try these yoga asanas for conceiving a baby and begin the fight against infertility. These asanas should be practised regularly so that your body gets used to them.

1. Bhramari Pranayama

Bhramari Pranayam is a great way to reduce stress and anxiety. Since stress is a major reason behind infertility, bhramari pranayama is a must try pose.

How to do it:

  1. Sit comfortably with your eyes closed
  2. Place your index fingers on the cartilage of your ears to block all surrounding noise
  3. Inhale deeply and exhale while making a humming sound
  4. Repeat 5-6 times and make each rep last as long as you can

2. Paschimottanasana

The Paschimottanasana is also known as Seated Forward Fold. This yoga asana stretches the muscles on your lower back, hips and hamstrings. It is very useful for improving fertility in women as it vitalises important organs like the ovaries and stomach while reducing mental stress.

How to do it:

  1. Sit with your legs stretched and toes pointing towards you
  2. Inhale and stretch your arms over your head
  3. Bend slowly keeping your spine straight to touch the sides of your feet while exhaling
  4. Hold the position for 2 minutes
  5. Inhale and come back to the sitting position again with your arms stretched out and then exhale.
  6. Practice till you’re comfortable with 5-6 reps.

3. Hastapadasana

Popularly known as the standing forward bend, Hastapadasana stretches all the muscles in your back and abdomen while improving blood circulation in your body. This yoga pose is also vital for making your body flexible and releasing all stress from the abdomen area.

How to do it:

  1. Stand straight while stretching your arms over your head
  2. Slowly bend forward and try to touch your feet with your hands. Do not bend your knees while doing it. If you can’t touch your feet, try to bend forward as much as you can
  3. Hold the pose for a minute and get back up slowly
  4. Try to do around 10-12 reps. With practice, you should be able to touch your feet.

4. Janu Shirasana

This yoga asana is not only crucial for conceiving but is also useful during pregnancy.

It is one of the more popular poses in yoga for infertility treatment and is also known as the one-legged forward bend. It stretches the calves and the hamstrings of your body while relaxing the muscles of the abdomen.

How to do it:

  1. Sit comfortably with your legs stretched in front of you
  2. Fold your left leg in, while keeping your right leg stretched out. Bend forward as much as you can to touch your right foot with your hands
  3. Hold the pose for 30 seconds and get back up. Fold your right leg in and stretch out your other leg out to repeat the same process
  4. Bend down as much as you can to touch your left foot, hold the pose and get back up again to complete a set
  5. Repeat the sets 4-5 times

5. Baddha Konasana

The Baddha Konasana pose is also known as the butterfly pose. It improves your flexibility while stretching the muscles of your inner thighs, genitals, hip area and knees. It is one of the more helpful fertility yoga exercises and it can also help in smoother and less painful delivery when the time arrives.

How to do it:

  1. Sit comfortably with your spine straight, and legs stretched in front of you.
  2. Bend your legs inside so that the soles of your feet are facing each other
  3. Hold your feet together and pull them as close to the pelvis area as possible
  4. While holding your feet, move your thighs up and down like the wings of a butterfly
  5. Practise this asana as many times as you can. 5-10 sets a day is ideal                                                                                                                                                                                                             

6. Supta Baddha Konasana

This yoga pose strengthens your inner thigh and groin muscles. It is also helpful in relieving menstrual cramps, bloating and stress.

How to do it:

  1. Lie straight on your back on the floor. Keep your neck on a pillow if you need to
  2. Keep your palms facing upwards firmly by your side
  3. Bend your knees upwards with your soles touching the floor
  4. Stretch your knees to the side so that your feet touch each other
  5. Hold the asana for 7-8 minutes.

7. Balasana

Balasana helps relieve stress and increase blood flow, which is important to enhance fertility. This yoga asana stretches the muscles of your back, knees, hips and thighs. Your stomach must be empty before doing this asana, so practise it at least four to six hours after a meal.

How to do it:

  1. Kneel on the floor and see that your toes touch each other as you sit on your heels
  2. Spread your knees hip-width apart and slowly bend forward
  3. Stretch your arms forward and place them in front of you
  4. Lie in the same position for as long as you can and continue breathing normally

8. Kapalbhati Pranayama

Kapalbhati is one of the most popular yoga asanas and acts as a remedy to many maladies. It also helps your mind remain fresh so that your stress levels are reduced immensely, making you more positive.

How to do it:

  1. Sit comfortably with your eyes closed and back straight
  2. Inhale deeply through your nostrils and exhale forcefully so that your stomach goes inside
  3. Perform this asana for 5 minutes and experience the transformation in your mind and body while doing it

9. Sarvangasana

Sarvangasana, also known as the ‘Shoulder Stand’ this helps treat thyroid conditions and relieve stress at the same time. This asana is one of the more effective infertility yoga poses as it targets the thyroid directly.

Thyroid conditions are a major cause of infertility in women, as a lack of the Thyroid-Stimulating Hormone (TSH) can lead to many health complications that inhibit your ability to conceive.

How to do it:

  1. Lie on your back with legs straight
  2. Raise your legs to 90 degrees and press the floor with your palms to lift the waist and lift the legs upward
  3. Hold the pose for 50 to 100 seconds
  4. Repeat the posture for 5-10 sets based on your comfort level

10. Setu Bandhasana

Popularly known as the Bridge pose, it improves the blood circulation in the body while having a calming effect on the brain and central nervous system.

How to do it: 

  1. Lie on your back with arms by your side
  2. Slowly bend your knees and place your feet in a position where they are touching the floor
  3. Lift your pelvic area upwards while balancing your body on your arms and feet steady on the ground
  4. Try to stay in the same posture for 10-15 seconds

11. Bhujangasana

Bhujangasana resembles the posture of a Cobra. It increases flexibility, tones the abdomen, strengthens the back and shoulders and improves blood circulation.

How to do it:

  1. Lie flat on the ground on your stomach
  2. Keep your legs close to each other and hands by your sides.
  3. Take a deep breath and lift your upper body pulling away from the ground and stretch as you push your upper body backwards
  4. Breathe out and slowly come back to the original posture

12.Viparita Karani

Viparita Karani is believed to have anti-aging effects on your body and improves the blood circulation to your pelvic region. This asana can drastically increase the chances of your conception by relaxing in this posture after sex.

How to do it:

  1. Lie on your back with legs stretched out straight
  2. Slowly lift your legs up to a 90-degree angle and hold the pose for as long as you can
  3. Repeat the posture around 5-8 times

13. Nadi Shodhan Pranayama

Popularly known as Anulom Vilom or alternate nostril breathing, this yogic exercise purifies your body from negative emotions, stress and depression.

How to do it:

  1. Sit comfortably with your spine straight
  2. Place your right thumb on your right nostril and inhale through your left nostril
  3. Place your left thumb on your left nostril and exhale through your right nostril
  4. Repeat the same process for 5 minutes

14.Upavishtha Konasana

Upavishta Konasana is a stretching yoga pose which boosts fertility. It strengthens the abdominal area, stretches the thighs, strengthens the spine and has a calming effect on the mind and body.

How to do it:

  1. To start, sit comfortably with your legs wide apart at a 90-degree angle
  2. Inhale and slowly bend forward as much as you can
  3. Hold the pose for about a minute
  4. Exhale and come up
  5. Repeat the same process for five reps

15.Salamba Shirsasana

Salamba Shirsasana is the classic headstand yoga posture, making it one of the most challenging but more effective yoga postures to increase fertility.

How to do it:

  1. Take a soft mattress or cushion for head support
  2. Place your head on the ground between your hands
  3. Transfer all your body weight onto your head and hands by lifting your legs straight over your head to try and balance your body weight
  4. Try to hold the pose for as long as you can and continue to breathe normally

16. Shavasana

This yoga posture is very popular because of its simplicity. The yoga pose gets the name from the posture of a dead body and is also known as the corpse posture. It is performed at the end of a yoga session to provide rest.

How to do it:

  1. Lie flat on the ground with your hands by your side
  2. Continue to breathe normally and relax for a few minutes

Yoga helps you adopt a holistic approach toward infertility treatment. However, it is recommended that you couple it with accurate diagnosis and treatment by a doctor. When the issue has been identified, and treatment recommended, you will be ready to welcome that much-awaited new member in your family.

Also Read: Foods to Improve Female Egg Quality