11 easy yoga asanas that boost fertility

A Harvard-based study says that women are three times more likely to conceive if they take fertility focused yoga courses than those who do not. Boost your chances of conceiving by trying these yoga poses!

Practise yoga asanas to boost fertility

Is infertility haunting you? Are you in a confused state of mind about what to do? Don't worry, you’re not alone. According to the World Health Organisation, about 15 per cent of couples seek medical help for their fertility issues.

But in addition to traditional and innovative medical interventions, some people are seeking out the health-enhancing benefits of yoga to help with conception. A study by Harvard found that women who were trying for a baby were three times more likely to conceive if they took fertility-focused yoga courses than those who did not.

Yoga asanas for fertility are suggested to reduce stress and affect the entire endocrine system in a positive way. They are also believed to cause an increase in energy in the pelvis (apana).

Click on to read about the asanas that will help in boosting fertility.

Kapalbhati Pranayama (Rhythmic rapid breathing)

This is one exercise that can cure many ailments. Here, ‘kapal’ means forehead and ‘bhatti’ means shining. This pose is practiced in a sitting position. It is known to purify blood vessels and enhance the quality and quantity of reproductive cells. It is also known to balance hormone levels in the body.

To perform this pose, sit straight with your back arched perpendicularly to the ground. Fold your legs and place your hands on your knees. Focus on exhaling and as you exhale, squeeze the abdomen. Release it as you inhale. Practice this breathing in a fast motion for better results.

Badhakonasana (Butterfly pose)

The Badhakonasana or the butterfly pose is quite effective in boosting fertility in men and women alike. This pose stretches the inner thighs, groins and the knees. Known to improve flexibility of your reproductive organs and the hip region, it also positively affects the intestines and the bowel movements besides providing relief from fatigue caused due to standing or walking for too long. In addition, it also helps in facilitating a smooth delivery when practiced till late pregnancy.

To practice this pose, sit straight on a mat. Now, bend your knees with your feet closing in on the pelvis and grab your feet lightly with your hands. You can also place your hands below the feet for better support.

Take a deep breath and while breathing out, press the thighs and knees downward towards the floor. Now, start flapping both the legs up and down like a butterfly’s wings while your hands hold the feet. Repeat this for at least 10 to 15 times.

Balasna (Child’s pose)

Before beginning with any type of yoga asana, knowing about the child’s pose is essential as it allows the body to release tension and to seek balance.

For this, kneel down and sit on your heels with your arms at your sides. Inhale and then exhale. Upon exhaling, bend forward, allowing your chest to rest on your thighs. Then slide your arms back along your body and place your forehead on the floor. Next, focus on your breathing. Stay in this pose for a minute or so, until you feel the tension release.

Paschimottanasana (Seated forward bend)

The Paschimottanasana or the seated forward bend stretches the lower back, hamstring and the legs. Experts also often refer to this pose as the ‘intense stretch to the west.’ That’s because traditionally while practicing this pose, the feet should be stretched towards the east and our lower back and hamstrings are stretched towards the west.

This pose has many benefits—physically, emotionally and spiritually. It stretches the backside of the body and gives more strength to the core. It is also known to improve fertility functions by stimulating the ovaries and the uterus.

In order to perform this asana, sit on a mat with your legs stretched and straight. Point your toes up. Stretch your arms up and keep them beside the ears and make sure that your fingers are straight as well. Inhale deeply and then slowly exhale as you bend your body down slowly with your face touching the knees. Keep your arms on the sides of your ears.

This asana will help to not only stimulate fertility, it will also relax your body and strengthen your back.

Hastapadasana (Standing forward bend)

The Hastapadasana or the standing forward bend pose is known to stretch the back muscles and improve blood circulation to the pelvic region. It also provides more flexibility to the spine and helps in relieving stress from the abdomen region.

To practice this pose, stand straight with your hands handing loose on either side of the legs. Exhale and bend your back and bring your head close to the lower part of your legs. Let your palms touch the floor with them facing the floor.

Viparita Karani (Legs up the wall pose)

The Viparita karani or the legs up the wall pose is known to boost fertility, especially if performed after sex. It relieves backache and improves blood flow to the legs and the pelvic area. This pose provides relief to the chest muscles, back of the legs and the neck besides your tired feet and legs.

To practice this pose, lie straight on a mat spread vertically against a wall. You can even do it without the support of a wall. As you lie on the mat, slowly raise your legs up forming a 90 degree angle with your legs and the torso. Keep your body in this position for a minute and then bring your legs down.

Setu Bandhasana (Bridge pose)

Another pose that stimulates the hormones is the bridge pose. Lie on the floor and bend your knees. Setting your feet on the floor, make sure that your heels are as near the sitting bones as possible. Exhale and press your inner feet and arms into the floor.

At the same time, push your tailbone upwards, towards the pubis, firming the buttocks and then lift them up. Clasp your hands below the pelvis and extend them through your arms to enable to remain on the top of your shoulders.

The buttocks are lifted until the floor and your thighs are parallel. Keep your knees directly over the heels but push them forward, away from the hips.

Lift your pubis towards your navel. Next, lift up your chin slightly away from the sternum and firm your shoulder blades against your back. Press the top of the sternum towards your chin. Your outer arms should be firm and the shoulder blades broadened.

Thereafter, attempt to lift the space between them at the base of the neck up into the torso. Stay in the pose for about half a minute a one minute. Exhale gently and roll your spine slowly onto the floor.

Salamba Sarvangasana (Supported shoulder stand)

The Salamba sarvangasana or the Supported shoulder stand pose is a difficult one to practice. It requires strength and agility in the body. However, if mastered, the pose is extremely beneficial in boosting fertility as it triggers the thyroid gland when the sternum presses against the thyroid area. You must relax your tongue and throat in order to successfully attempt this pose.

Lie straight on a mat. Slowly pick up your legs straight in the air. With the help of your hands and elbow, support the legs and keep them high and straight in the air till you exhale completely.

Bhujangasana (Cobra pose)

The Bhujangasana or the cobra pose is an effective one for stimulating the production of hormones in the uterus. This pose is also know to strengthen the back muscles and relax the body. You can practice it for at least five time consecutively each day.

Lie face down on a mat. Now as you inhale slowly, raise your torso towards the ceiling. Have your eyes facing the ceiling and hold that pose for a few second. Exhale and bring your body back.

Salamba Sirsasana (Supported head stand)

Salamba sirsasana or supported headstand, as it is known globally, is a pose that strengthens the whole body, reduces symptoms of asthma and insomnia and even relaxes the mind to relieve stress. What's more, it stimulates the hormones as well. It is advisable to practice this pose against a wall to avoid placing too much weight on the head and neck.

Begin with the child's pose. Next, keeping your hands together, place your forearms on the floor with your head between your fingers. Breathe in and move your feet closer to your head with your heels up and shoulder blades down into your back. Breathe out and lift your legs up together.

Thrust your legs upwards and unfold them at the knees with your toes pointed. Try not to arch your back. To avoid applying pressure to the tailbone, stretch your legs upward. This pose should be held for 10 seconds or more. Gently end this pose by curling our legs down in a fluid motion and releasing yourself back into the child’s pose.

Shavasana (Yogic sleep)

The Shavasana or yogic sleep pose induces Yoga Nidra. It is a conscious yogic sleep that is known to relax the body. It balances the mind and body. It is one of the simplest poses and yet one of the most powerful fertility yoga poses for women.

To practice this pose simply lie on the mat and close your eyes. Slowly inhale and exhale and concentrate on your breathing pattern.

If doing these alone can seem rather dispiriting, get your partner to join in! Not only would it seem more interesting, your relationship is also being strengthened at the same time. Care should be taken when attempting any yoga pose, especially for beginners. Such poses are best done with the support of an experienced yoga teacher. Have fun and enjoy!

Deepshikha Punj

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