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Having a low sperm count is considered the leading cause of depression and anxiety in men. In fact, infertility is the leading cause of mental health problems for couples around the world. The good news is that numerous medical and natural treatments can help increase the 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. Here, we shall share some necessary information you can use to increase your sperm count with the help of yoga.
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 improve fertility are given below:
- Yoga improves blood circulation and tones the body. Proper blood circulation is necessary for the health of the sperm.
- Yoga helps stimulate the glands and bring about the release of hormones like testosterone that are essential for fertility.
- Yoga can help de-stress. Stress is considered the primary psychological cause of infertility.
- The combination of cardiovascular exercise and meditation ensure this form of exercise improves overall physical, emotional, and mental health, which may lead to an improvement in sperm mobility and its production.
- Some poses in yoga can help not just improve blood circulation but balance your body’s chemicals, which in turn produce more good quality sperm.
- 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 the sperm.
Best Yoga Exercises 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.
- 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 helps improve blood circulation. It is a great exercise for making your body flexible and toned. The overall health benefit of this asana could also bring about improvement in sperm quality.
- 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 you can while your other leg 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 as you keep your elbows, your back, and your 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 nothing but the basic plank pose that can help you tone your abdominal muscles and burn belly fat. But, it could also have a positive effect on your fertility by improving the quality of your sperm.
- 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.
This pose is great for your back, abdominal muscles, arm and thigh muscles. It improves blood circulation and can bring about an improvement in the overall sperm count.
- Lie down on your belly.
- Bend your knees behind your back and hold the ankles with both your hands.
- Slowly lift your chest and hips up, 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.
This is one of the best postures to help improve pelvic blood circulation and increase the mobility of your sperm.
- 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.
This is another magnificent pose that could benefit overall health and bring about some improvement in sperm mobility and sperm count.
- 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 3 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 pose could also increase sperm count and sperm mobility. It is a great exercise for the waist and the lower back.
- 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.
One of the most popular yoga poses, padmasana is considered the poster child of yoga due to the immense benefits.
- 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 you possibly can.
9. Pranayama – Nadi Shodhan Pranayama
One of the leading causes of infertility is stress. Pranayama helps ease your stress levels.
- 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:
- Don’t over-extend 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.
Yoga can be immensely beneficial to the general health of anyone practising it. But, 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.
As explained earlier, avoid attempting to over-reach or over-extend yourself while doing these poses. The meditative aspects of yoga are as important as the poses themselves. Therefore, remember to breathe, meditate, and relax. Doing yoga regularly will reduce stress, which will help combat infertility caused by psychological stress. Yoga helps both physical and mental health, and also the physical aspects of infertility. Also, yoga must be combined with a healthy diet to maximise its effects. Thirty minutes a day should be a good way to begin doing yoga and build it eventually to an hour a day.