Hi dear readers! This blog is about fertility and how the set of yoga poses could help increase fertility levels in our body. Yoga brings positive changes in our mind, body and soul.
Here are 14 simple asanas step by step I have designed which can be done easily and help reduce the stress levels and improve blood circulation by flushing out all the toxins from your blood stream and also helps to keep hormonal imbalances in check and keep the Ovaries healthy.
I have divided them into two simple parts:
2. Set of Yoga poses to improve fertility
Here is an easy series of asanas STEP BY STEP for increasing fertility with their benefits:
1. Pranamasana (Prayer Position)
The benefits of performing the prayer pose on a regular basis is that it positively affects the mind and the body. It elongates the spine as well improves the body structure. Arms, muscles and its bonding with the bones gets strengthened. It induces relaxation to the mind and the muscles.
Steps
1. Stand at the front edge of your mat, keep your feet together and balance your body equally on both feet.
2. Expand your chest and relax your shoulders. Lift both arms up from the sides while inhaling and bring palm together in front of your upper chest, join them and exhale.
2. Hastapadasana (Standing Forward Bend)
It stretches all the muscles in your back and abdomen while improving blood circulation in your body. This yoga pose is vital for making your body flexible and releasing all stress from the abdomen area.
Steps:
1. Stand straight while stretching your arms over your head.
2. Slowly bend forward and try to touch your toes with your hands. Do not bend your knees while doing so.
3. If you can’t touch your feet, try to bend forward, as much as you can.
4. Hold the pose till count of 20.
5. If you are not able to touch your feet you will be able to do so with practice.
3. Dandasana (Staff Pose/ Base Pose)
Dandasana helps correct the posture and also strengthens the back muscles, hamstring and the core. This pose is believed to energize the body, which is much required by women stressed with fertility issues.
Steps:
1. Sit down with your legs stretched in front of you.
2. Keep your toes pointing towards the ceiling
3. Place your palms next to your hips on the ground and straighten your spine.
4. Keep your neck straight, chin level and focus on a point at a distance.
5. Remain in this position for at least a count of 50.
4. Paschimottanasana (Seated forward bend):
The Paschimottanasana is also known as Seated Forward Fold. This asana stretches the muscles on your lower back, hips and hamstrings. It is very useful for improving fertility in women as it vitalizes important organs like the ovaries and stomach while reducing mental stress.
Steps:
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 this position for 2 minutes.
5. Inhale and come back to the sitting position again with your arms stretched out and then exhale.
5&6. Janu Shirasana (Head to Knee pose)(left and right)
Janushirasana yoga asana is not only crucial for conceiving but is also useful during pregnancy. It is one of the popular poses in yoga for infertility treatment and is also known as the one-legged forward bend or the head to knee pose. It stretches the calves and the hamstrings of your body while relaxing the muscles of the abdomen.
Steps:
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 and touch your right foot with your hands.
3. Hold the pose for 20 counts and get back up.
4. Now fold your right leg in and stretch out your other leg out to repeat the same process.
5. Bend down as much as you can to touch our left foot, hold the pose and get back up again to complete a set.
7. Bhujangasana (Cobra pose)
Bhujangasana resembles the posture of a Cobra. It increases flexibility, tones the abdomen, strengthens the back and shoulders while improving blood circulation. The famous Surya Namaskar also has Bhujangasana, but it can be done all by itself, especially as part of fertility yoga.
Steps:
1. Lie down flat on the mat on your stomach.
2. Keep your legs close to each other.
3. Fold your elbows and place both your palms on the floor near your chest.
4. Take a deep breath and lift your upper body pulling away from the ground and stretch as
you push your upper body backwards.
5. Keep your feet together on the ground. Do not raise or fold them.
6. Breathe out, hold the posture for 20 counts and slowly come back to the original posture.
8. Setu Bandhasana (Bridge Pose)
Setu Bandhasna popularly known as the Bridge pose, it improves blood circulation in the body while having a calming effect on the brain and central nervous system.
Steps:
1. Lie on your back with your arms by your side.
2. Slowly bend your knee.
3. After bending your knees keep your feet and hip distance apart on the floor.
4. Distance should be 10-12 inches from our pelvis. Along with knees and ankles in a straight line.
5. Take your arms beside your body, and your palms facing down.
6. Now inhaling, slowly lift your lower back, middle back and upper back off the floor.
7. Now gently roll in the shoulders; touch the chest to the chin without bringing the chin down , supporting your weight with your shoulders, arms, and feet.
8. Now feel your bottom firm up in this pose. Keep your both thighs parallel to each other and on the floor.
9. You may interlace the fingers and push the hands on the floor to lift the torso a little more up or you could support your back with your palms.
10. Remember to hold the posture for 20 counts and exhale as you gently release the pose.
9. Viparita Karani (The inverted posture/ Leg up the wall pose)
Viparita Karani is believed to have anti-ageing effects on your body. It also improves blood circulation to your pelvic region. The asana is also called the leg up the wall pose, and some believe that it can increase the chances of conception.
Steps:
1. Lie down on your back with your hands at the sides.
2. Exhaling, with the help of your hands slowly raise your legs up as shown in the picture.
3. Hold your body with the hands at the back for support and maintain steadiness
4. Breathing normally maintain this pose for a minimum of 20 counts.
5. While inhaling, gently lower your hips using your hands for support and return to the
starting position.
10. Sarvangasana(Shoulder Stand)
Sarvangasana, also known as the Shoulder Stand, helps treat thyroid conditions and relieves stress at the same time. This asana targets the thyroid directly and is one of the most effective yoga poses that can help treat infertility.
Thyroid conditions are a 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.
Steps:
1. Lie on your back with legs straight on the floor.
2. Raise your legs to 90 degrees and press the floor with your palms to lift the waist and the
legs upwards.
3. Fold your arms at the elbow and support your waist with your palms.
4. Keep your legs straight and hold them together.
5. Hold the pose for 20 counts.
11. Balasana (Child Pose)
Balasana helps relieve stress and increase blood flow, which is important to enhance fertility. It is also called child’s pose as the asana resembles a foetal position. This yoga asana stretches the muscles of your back, knees, hips and thighs. Your stomach must be empty before doing this asana, so practice it at least four hours after a meal.
Steps:
1. Sit on knees with buttocks touching on your heels.
2. Place your hand on thighs and palms down.
3. Spread your knees wide apart and slowly bend forward.
4. See that your toes touch each other as you sit on your heels.
5. Stretch your arms forward and place them in front of you as shown in the figure
6. Maintain this pose for 20 counts.
12. Baddha Konasana (Butterfly Pose)
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 labour pain happens.
Steps:
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 pelvic area as possible.
4. While holding your feet, move your thighs up and down like the wings of a butterfly.
13. Supta Baddha Konasana
This yoga pose strengthens your inner thigh and groin muscles. It is also helpful in relieving menstrual cramps, bloating and stress. The asana opens the hip area and is also called a reclined/reclining bound angle pose.
Steps:
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.Relax the entire body and continue touching the sides of the knees to the floor.
14. Shavasana
This yoga posture is very popular because of its simplicity. Also known as the corpse posture, Shavasana is performed at the end of each yoga posture to normalize the heartbeat and also relax strained muscles.
Steps:
1.Lie flat on your back with your hands by your side.
2.Continue to breathe normally and relax every part of your body.
3.Maintain the posture at least for 30 to 60 secounds. .
Disclaimer:
Please take note that the effects of these poses may vary from person to person. The above benefits are a guideline as it has been observed by many practitioners. The exercises mentioned herein are not meant to replace any medical advice, medication, therapy that you may be getting or may have been advised by your physician.
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