Yoga and fertility: Best yoga asanas, recommended by an expert, to boost your reproductive health

Best yoga asanas to boost fertility: Kaliasana (Goddess Pose) (Image: Naveen Sharma)

The changes in menstrual patterns like irregularity, severe pain, discomfort during intercourse, or unusual discharge may signal underlying reproductive health issues. Persistent pelvic pain, unusual hair growth, or fluctuations in libido could also indicate problems affecting reproductive health. Engaging in yoga practice can positively impact fertility and reproductive health by reducing stress, enhancing blood circulation in the pelvic region, and fostering hormonal balance.

According to Naveen Sharma, Yoga Lead at Cult.Fit, yoga aids in reducing stress through relaxation and mindful deep breathing, influencing crucial hormones necessary for conception. Moreover, specific yoga poses increase blood flow to the pelvic area, enriching reproductive organs with essential nutrients and oxygen, while simultaneously strengthening pivotal pelvic floor muscles necessary for fertility. These practices aid in hormone regulation, facilitate regular menstrual cycles, and potentially enhance fertility.

Sharma suggests six essential yoga poses that are not only great for fertility but also vital to enhance your chances of conception and improve reproductive well-being:

Kaliasana (Goddess Pose)

How to do the pose:

• Begin in a standing position with your feet wide apart, toes pointing outward.
• Inhale deeply, and as you do, raise your arms upward toward the ceiling. Keep your palms facing each other.
• Exhale as you bend your knees to lower your body into a wide squat position.
• Keep your spine straight and your chest lifted.
• Your knees should be directly over your ankles, and your thighs should ideally be parallel to the ground.
• Hold this pose, feeling the strength and energy it generates, for 5-10 breaths.

• Avoid if you have knee or hip injuries.
• People with balance issues should use a wall or support for stability.

• Strengthens the pelvic floor muscles.
• Promotes healthy blood flow to the pelvic region.
• Reduces stress and tension in the lower body.

Best yoga asana to boost fertility: Anjaneyasana (Low Lunge Pose) (Image: Naveen Sharma)

How to do the pose:

• Begin in a kneeling position.
• Step one foot forward, keeping the knee directly above the ankle.
• Keep the back leg extended behind you.
• Lift your chest and reach your arms overhead.
• As you hold the pose, maintain steady and controlled breaths
• Hold the pose for 5-10 breaths, and then repeat from the other side.

• Be cautious with this pose if you have knee or hip issues.
• Use props if balance is challenging.

• Opens up the hips and stretches the groin.
• Stimulates the reproductive organs.
• Eases tension in the pelvic area

Best yoga asana to boost fertility: Viparita Karani (Legs Up the Wall Pose) (Image: Naveen Sharma)

How to do the pose:

• Sit sideways against a wall.
• Swing your legs up the wall while lying on your back.
• Keep your buttocks close to the wall and your legs straight.
• Relax and focus on your breath.
• As you settle into the pose, take slow, deep breaths, and let go of any tension with each exhale.
• Enjoy a few minutes of conscious breath awareness in this restorative pose.

• Avoid it if you have serious eye conditions or heart issues.
• Pregnant women should use props and consult a healthcare provider.

• Enhances blood circulation to the pelvic region.
• Reduces stress and anxiety.
• Promotes relaxation and hormonal balance.

Best yoga asana to boost fertility: Setu Bandhasana (Bridge Pose) (Image: Naveen Sharma)

How to do the pose:

• Lie on your back with your knees bent and feet hip-width apart.
• Press your feet into the floor and lift your hips, creating a bridge shape with your body.
• Keep your shoulders and upper arms on the ground.
• As you hold the pose, maintain a smooth and even breath pattern.
• Breathe deeply into your chest and abdomen, allowing your breath to support your pose.
• Hold the pose for 5 - 10 breaths, breathing deeply and engaging your core.

• Avoid if you have neck or back injuries.
• Pregnant women should use props and practice with caution.

• Strengthens the pelvic muscles and lower back.
• Improves blood flow to the pelvic area.
• Reduces stress and helps balance hormones.

Best yoga asana to boost fertility: Sarvangasana (Shoulder Stand) (Image: Naveen Sharma)

How to do the pose:

• Lie on your back with your arms by your sides.
• Lift your legs and hips, supporting your lower back with your hands.
• Straighten your legs and point your toes towards the ceiling.
• As you hold the pose, focus on your breath, taking slow and controlled breaths.
• Ensure that your breath is steady and mindful throughout the pose.
• Hold the pose for 5 - 10 breaths, breathing slowly and deeply.

• Avoid if you have neck or shoulder injuries.
• Menstruating women should skip this pose.

• Improves blood circulation to the pelvic area.
• Balances hormones and reduces stress.
• Enhances overall reproductive health.

How to do the pose:

• Sit with your legs extended.
• Bend your knees and bring the soles of your feet together, letting your knees drop toward the floor.
• Hold your feet with your hands, keeping your spine straight.
• As you gently press your knees towards the floor, maintain a soft, rhythmic breath.
• Keep your breath steady and relaxed, allowing it to flow effortlessly.
• Breathe deeply and mindfully to enhance the benefits of the pose. Stay in the pose for 5 - 10 breaths.

• Avoid if you have a hip injury or groin pain.
• Pregnant women should modify the pose by using props and not press too forcefully.

• Stimulates the reproductive organs.
• Improves blood circulation in the pelvic area.
• Reduces stress and anxiety, which can negatively affect fertility.