10+ Yoga Poses to Increase Sperm Count

Having a low sperm count is considered the leading cause of depression and anxiety in men. The good news is that numerous medical and natural treatments can help increase sperm count and sperm mobility, which in turn fights infertility in men. One of the most underrated but effective natural remedies for infertility is the age-old practice of yoga. Practising yoga to increase sperm count involves incorporating specific poses that enhance blood flow to the pelvic region, reduce stress, and promote hormonal balance, all critical factors in improving sperm health. Here, we shall share some effective yoga poses to increase sperm count, providing men with a natural and supportive method to enhance their reproductive health.

How Does Yoga Help to Increase the Sperm Count?

Yoga can combat infertility and improve mental health in numerous ways. Some key benefits of making yoga a part of your life to enhance fertility are given below (1):

• Yoga helps stimulate the glands and release hormones like testosterone, which is essential for fertility.
• Yoga can help de-stress. Stress is considered the primary psychological cause of infertility.
• The combination of cardiovascular exercise and meditation ensures that this form of exercise improves overall physical, emotional, and mental health, which may lead to an improvement in sperm mobility and production.
• Some yoga poses can help improve blood circulation and balance your body’s chemicals, which produce more good quality sperm (3).
• Yoga is also known to increase libido. The frequency of sexual intercourse is known to increase your chances of having a baby.

Yoga is not an overnight cure for infertility; however, if practised regularly and efficiently, it can boost your chances of having a child.

Let’s take a look at some yoga asanas that can help improve the quantity and quality of sperm.

Best Yoga Postures to Increase Sperm Count

Here are some of the best yoga asanas to increase the sperm count:

1. Agnisara Kriya

This is considered one of the oldest and most beneficial poses in yoga for sperm health.

Method:

• Stand straight, keeping your legs a bit apart.
• Bend forward and place your palms on your knees.
• Exhale steadily while pulling your stomach in.
• Hold your breath after the exhale for 5 seconds.
• Then, breathe in and let your stomach inflate.
• Repeat 5 to 10 times.

2. Surya Namaskara

Surya Namaskar includes a series of poses that help improve blood circulation. It is a great exercise for making your body flexible and toned. The overall health benefit of this asana could also improve sperm quality (4).

Method:

• Start by standing straight.
• Stretch your back by leaning backwards.
• Bend forward without arching your back and touch your toes.
• Move one leg as far back as possible while your other is at a 90-degree angle between your palms.
• Then, move the second leg parallel to the first leg and get into a plank position.
• Drop your hips and chest on the ground.
• Push your weight using your palms and curl your back into the cobra pose.
• Shift to the downward dog pose by raising your hips and lowering your head while keeping your elbows, back, and knees straight.
• Bring one leg back in between your palms.
• Bring the second leg back between the palms.
• Come up, keeping your back straight, with your arms raised.
• Then, slowly lower your arms and come back to the standing position.
• Repeat the asana 12 more times.

3. Kumbhak Asana

This asana is the basic plank pose that can help tone your abdominal muscles and burn belly fat. But it could also positively affect your fertility by improving the quality of your sperm.

Method:

• Lie down on your belly on a yoga mat.
• Keep your palms near your chest.
• Push your weight up and balance on your palms and your toes.
• Stay for at least a minute.
• Repeat 2 to 3 times a day.

4. Dhanurasana

This pose is excellent for your back, abdominal muscles, arm, and thigh muscles. It also improves blood circulation, enhancing your overall health. Additionally, it can improve your overall sperm count, a significant benefit for men (7).

Method:

• Lie down on your belly.
• Bend your knees behind your back and hold the ankles with both hands.
• Slowly lift your chest and hips, leaving only your belly on the floor.
• Tilt your neck backwards and hold for as long as you can.
• Repeat this exercise 2 to 5 times every day.

5. Setubandhasana

This is one of the best postures of yoga for male fertility. It improves pelvic blood circulation and increases the mobility of your sperm.

Method:

• Lie down flat on your back on the ground.
• Bend your legs so your heels are as close to your buttocks as they can be.
• Lift your pelvis off the ground, keeping your shoulders and upper back on the ground.
• Remain in this pose for 10 seconds while breathing comfortably.
• After ten seconds, release and slowly lower your hips such that your spine gently touches the ground, starting from the upper back. Do not push your hips directly back to the ground.
• Repeat the asana 2 to 3 more times.

6. Halasana

This is another magnificent pose that could benefit overall health and bring about some improvement in sperm mobility and sperm count.

Method:

• Lay flat on your back.
• Place your palms next to you on the floor.
• Raise your legs to a 90-degree angle; do not lift your hips.
• Breathe in and out three times steadily, then lift your hips and try to curl your back so that your toes touch the ground above your head.
• Stay in the position for 5 to 10 seconds.
• Then, slowly raise your legs again and lower your hips.
• Then, lower your legs.
• Relax and lie down for a while.
• You may repeat the asana 2 to 5 times.

7. Ardha Matsyendrasana

This is one of the best postures of yoga for sperm count and sperm mobility. It is an excellent exercise for the waist and the lower back.

Method:

• Stretch your legs out straight while sitting.
• Lift your right leg and place it on the left side of the left knee.
• Twist your body to the right and hold your right ankle with your left hand.
• Bend your right hand behind your back. Extend the arm as far around your body as you can.
• Remain in this position for as long as you can.
• Repeat this exercise 2 to 4 more times on each side.

8. Padmasana

One of the most popular yoga poses, padmasana is considered the poster child of yoga due to its immense benefits.

Method:

• Sit in the lotus position.
• Straighten your back.
• Lift one leg, fold it from the knee and place the ankle near your hip.
• Do the same for the other leg.
• Breathe deep and comfortably, and hold the pose for as long as possible.

9. Bhujangasana

This pose strengthens the muscles in the lower back and stimulates blood flow to the reproductive organs.

Method:

• Lie on your stomach with your legs straight and feet together.
• Place your hands under your shoulders, elbows close to your body.
• Inhale and lift your chest off the ground by straightening your arms and keeping your pelvis on the floor.
• Hold the pose for 15-30 seconds while breathing deeply.
• Exhale and slowly lower your chest back to the ground.
• Repeat the asana 2 to 3 times.

10. Matsyasana

Matsyasana stretches the neck and stimulates the thyroid and parathyroid glands, which can help balance hormones (6).

Method:

• Lie on your back with your legs straight and arms at your sides.
• Place your hands under your hips, palms facing down.
• Inhale and lift your chest, arching your back and resting the crown of your head on the ground.
• Hold the pose for 30-60 seconds while breathing deeply.
• Exhale, lower your chest and head back to the ground.
• Repeat the asana 2 to 3 times.

11. Pranayama – Nadi Shodhan Pranayama

One of the leading causes of infertility is stress. Pranayama helps ease your stress levels (5).

Method:

• Sit in a lotus pose with your back straight.
• Close your right nostril with your right thumb.
• Breathe in through the left nostril.
• Then, using the ring finger of your right hand, close the left nostril and hold your breath for 2 to 3 seconds (more if possible).
• Release the thumb and breathe out through your right nostril.
• Repeat these steps 5 to 10 times every day.

Tips to Remember Before Doing Yoga Asanas

Remember, doing yoga can be beneficial only if it is done in a controlled environment. Here are a few tips to keep in mind while doing the poses to ensure you do not hurt yourself in the process (2):

• Don’t overextend or push yourself into the final position of a pose. Do as much as you can and slowly build your body’s ability to complete the pose.
• If you feel a sharp pain in your spine, hip or joints, seek medical help immediately. Yoga can cause muscle pain in the initial stages, which is normal. But, if you feel the pain is unbearable, talk to your healthcare practitioner.
• If you are recovering from injuries, do not practise yoga unless your physical therapist and medical specialist ask you to do so.
• In the beginning, seek the help of a yoga tutor so you don’t hurt yourself.
• Remember to wear comfortable, loose clothing.
• For hygiene purposes, only do yoga on your yoga mat.
• Only do yoga on flat and even surfaces.
• Hydrate yourself and do not consume any food 2 to 4 hours before your yoga routine.
• As much as possible, practice early in the morning on an empty stomach.

FAQs

1. How often should I practice yoga to see improvements in sperm count?

Consistency is key to seeing improvements. Practising yoga at least 3-4 times a week for 30-60 minutes can be beneficial. Regular practice helps maintain a healthy balance of hormones and reduces stress, which are crucial for increasing sperm count.

2. Can yoga alone significantly improve sperm count, or should it be combined with other lifestyle changes?

When practised with other healthy lifestyle changes, yoga can significantly contribute to improving sperm count. These changes, such as maintaining a balanced diet, avoiding smoking and excessive alcohol consumption, managing stress, and ensuring adequate sleep, not only enhance reproductive health but also promote overall well-being.

3. Which yoga poses are most effective for increasing testosterone levels?

Warrior Pose (Virabhadrasana), Plank Pose (Phalakasana), and Chair Pose (Utkatasana) are the postures of yoga to increase testosterone production in the body by activating major muscle groups and promoting overall strength and vitality.

Yoga can be immensely beneficial to the general health of anyone practising it. It is also assumed to help improve sperm count, sperm mobility, and ejaculation health. Performing yoga regularly could boost your sex drive by increasing your libido, too. It is, however, important to remember to do yoga in a safe manner. As such, we recommend you talk to your medical health professional before you start and do these poses under the supervision of an expert instructor.

References/Resources:

1. Sengupta. P, Chaudhuri. P, Bhattacharya. K; Male reproductive health and yoga; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734644/

2. Boost Fertility With Yoga; Art of Living; https://www.artofliving.org/in-en/yoga/yoga-sequences-for/boost-fertility-with-yoga

3. Sengupta. P; Challenge of infertility: How protective the yoga therapy is?; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3733210/

4. Venkatesh. P. L, Vandhana. S; Insights on Surya namaskar from its origin to application towards health; PubMed Central; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8814407/

5. Nadi Shodhan Pranayama (Alternate nostril breathing); Art of Living; https://www.artofliving.org/in-en/yoga/pranayama/nadi-shodhan-alternate-nostril-breathing

6. Matsyasana (Fish pose); Art of Living; https://www.artofliving.org/yoga/yoga-poses/fish-pose

7. Dhanurasana – Bow pose; Art of Living; https://www.artofliving.org/yoga/yoga-poses/bow-pose-dhanurasana

Also Read:

How to Check Male Fertility?
Herbs to Boost Fertility
Home Remedies to Increase Fertility in Men
Male Fertility – Foods That Can Increase Sperm Count

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