The Benefits of Yoga for Conceiving a Baby: Yoga is a holistic practice that combines physical postures, breathing exercises, and meditation. It has been practiced for thousands of years and is known for its ability to promote balance and harmony in the body. When it comes to conceiving a baby, yoga can be a powerful tool in enhancing fertility.
“Just relax and it will happen.” If you’re dealing with infertility, this is the least helpful advice that you hear time and time again.
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Benefits of yoga for fertility
When it comes to starting a family, many couples face challenges in conceiving a baby. In such situations, exploring natural and holistic methods can be beneficial. One such method that has gained popularity is practicing yoga. Yoga not only helps in improving physical and mental well-being but can also enhance fertility and increase the chances of conceiving. In this article, we will explore the various benefits of yoga for couples who are trying to conceive.
1. Reducing Stress
Stress is known to have a negative impact on fertility. The body’s natural response to stress is to release stress hormones, which can disrupt the hormonal balance required for conception. Yoga, with its focus on deep breathing and relaxation techniques, can help reduce stress levels. Regular practice of yoga can calm the mind, lower cortisol levels, and promote a sense of overall well-being, creating a more conducive environment for conception.
2. Balancing Hormones
Hormonal imbalances can often be a barrier to conception. Yoga poses, such as forward bends and inversions, can stimulate the endocrine system and help balance hormones. Certain yoga poses, like the Supported Headstand (Salamba Sirsasana) or the Legs-Up-The-Wall Pose (Viparita Karani), can improve blood flow to the reproductive organs, regulate the menstrual cycle, and promote hormonal balance.
3. Enhancing Blood Flow
Proper blood circulation is crucial for reproductive health. Yoga poses that involve twisting and stretching can improve blood flow to the pelvic region, nourishing the reproductive organs and optimizing their functioning. Poses like the Bound Angle Pose (Baddha Konasana) and the Bridge Pose (Setu Bandhasana) can help increase blood flow to the uterus and ovaries, improving their health and increasing the chances of conception.
4. Strengthening the Pelvic Floor
The pelvic floor muscles play a vital role in supporting the reproductive organs. Weak pelvic floor muscles can lead to various fertility issues. Yoga poses like the Cat-Cow Pose (Marjaryasana-Bitilasana) and the Squat Pose (Malasana) can help strengthen the pelvic floor muscles, improving their tone and function. This can enhance fertility by providing better support to the reproductive organs and increasing the chances of successful implantation.
5. Promoting Mind-Body Connection
Conceiving a baby involves more than just physical factors. The mind-body connection plays a significant role in fertility. Yoga, with its focus on breath control and mindfulness, can help couples develop a deeper connection with their bodies and increase their awareness of the reproductive process. This increased mind-body connection can reduce anxiety, improve emotional well-being, and create a positive mindset for conception.
6. Improving Overall Well-being
Yoga is known for its holistic approach to health and well-being. Regular practice of yoga can improve overall physical fitness, flexibility, and stamina. It can also boost the immune system and improve digestion, creating an optimal environment for conception. When the body is in a state of balance and well-being, the chances of conceiving a baby naturally increase.
Here are some things to consider to ensure the safety of your fertility yoga practice:
- Consult with your healthcare provider before starting any new exercise program, especially if you have any underlying health conditions, such as fertility issues, high blood pressure, or injuries.
- Find a qualified instructor who has experience working with individuals who are trying to conceive, and who can offer modifications for any physical limitations or health concerns.
- Listen to your body and avoid pushing yourself beyond your limits. Fertility yoga is intended to be gentle and restorative, rather than intense or strenuous.
- Be mindful of any discomfort or pain during your practice, and modify or skip any poses that don’t feel right for your body.
- Avoid certain poses that are contraindicated during pregnancy or if you have certain medical conditions, such as inverted poses if you have high blood pressure.
- Stay hydrated and take breaks as needed during your practice.
- If you’re practicing fertility yoga at home, make sure you have a safe and comfortable space with enough room to move freely and without any tripping hazards.
Fertility yoga can be a safe and effective way to support your reproductive health and well-being. However, it’s important to approach it with caution, listen to your body, and seek guidance from a qualified instructor if you have any questions or concerns.
Best types of yoga for fertility
There is limited scientific research on the effectiveness of yoga for fertility, but some types of yoga may help reduce stress, improve circulation, and support reproductive health. Here are a few types of yoga that may be beneficial for fertility:
- Restorative yoga: This type of yoga involves holding relaxing poses for extended periods, often with the support of props such as blankets or bolsters. Restorative yoga can help reduce stress and promote relaxation, which may support fertility by reducing cortisol levels and balancing hormones.
- Hatha yoga: Hatha yoga is a gentle form of yoga that focuses on the breath and holding postures for a few breaths. This type of yoga may help reduce stress and promote circulation to the reproductive organs.
- Fertility yoga: Some yoga instructors have developed specific yoga sequences and postures that are designed to support reproductive health and fertility. These sequences may include poses that promote circulation to the reproductive organs and balance hormones.
- Yin yoga: Yin yoga involves holding poses for several minutes at a time, which can help improve circulation and promote relaxation. Some yin yoga poses may also help stimulate the reproductive organs and balance hormones.
It’s important to note that yoga should be used as a complementary therapy alongside medical treatments for infertility. It’s also important to consult with a healthcare provider before starting a new yoga practice, especially if you are pregnant or have any medical conditions.
Poses to try
Following yoga poses are appropriate and safe for couples to practice while they’re trying to conceive.
Reclining Bound Angle
This pose is also known as Supta Baddha Konasana. It “helps release tension and stress in the hips/groin where women often hold trauma and stress.”
How to:
- Start this position on your back with your legs extended in front of you and your arms at your side, palms up.
- Bend both knees outward and bring the soles of your feet together.
- Relax into the pose and if you cannot bring your knees to touch the ground consider supporting your outer thighs with blocks or rolled towels/blankets.
- Stay in this pose for 1 minute if it’s your first time — and don’t forget to keep breathing. Work up to relaxing this way for 5 to 10 minutes.
Shoulder stand
The Shoulder stand in an inversion pose that “increases blood flow to the hips and heart,”. It also “helps regulate the thyroid and decreases stress and anxiety.” And you don’t need to do this pose unsupported — try it with your legs up a wall.
How to:
- Begin with the short side of your mat against the wall. Your buttocks should rest against the wall with your feet pointing into the air. Your upper body should rest firmly on the mat. (You may opt to place a folded blanket under your shoulders to take pressure off your neck.)
- Bend your knees and bring your forearms to your side so your elbows form a 90-degree angle.
- Walk your feet up the wall as you use your upper body to lift your core, ultimately finding a shoulder stand position with your arms supporting your middle back.
- You may keep your legs bent, extend them out, or eventually allow them to hang freely above your body.
- Remain in this pose for 1 minute, working up to between 5 and 20 minutes.
Warrior II
This powerful position “builds strength in the hips/thighs/abdominals,”. And more importantly, it helps to “release negative energy through the hips.”
How to:
- Stand with your feet 3 to 4 feet apart and extend your arms out to either side — palms facing down — parallel with the floor.
- Turn your left foot out to the left 90 degrees while turning your right foot slightly inward, making sure to keep your heels in alignment.
- Bend your left knee so your shin is perpendicular to the ground (resist letting it travel beyond your ankle) and keep your torso neutral with your arms strong.
- Stay in this position for 30 seconds to a full minute. Then repeat on the other side.
Goddess Pose
Similar to Warrior II, “this position releases tension in the hips and opens the heart center.”
How to:
- Stand with your feet about as far apart as you did for Warrior II. Turn both feet slightly toward the direction in which you’re facing.
- Bend your knees into a squat position with your knees in a 90 degree angle.
- Raise your arms to either side of your body parallel with the ground and then bend your elbows — also at 90 degrees — so that your hands point toward the sky. Alternatively, you can rest your hands gently on the nape of your neck.
- Stay in this position for 30 seconds to a full minute.
Puppy Pose
“Most people hold tension in their shoulders,”. Puppy Pose is a mix between Child’s Pose and Downward Facing Dog. This position helps “open the shoulders and releases stress. It also relaxes hips and gets the hips over the heart for increased blood flow throughout the body.”
How to:
- Begin on all fours, making sure your hips are straight above your knees and your shoulders are straight above your wrists for proper alignment.
- Curl your toes under as you bring your hands a few inches in front of you.
- Then press your hands into the ground while moving your buttocks slightly back toward your ankles.
- Rest your forehead on the ground or on a blanket/towel for comfort.
- Stay in this position for between 30 seconds and a full minute.
Bridge Pose
It may feel funny at first, but bridge pose “opens heart and hips,”. It also “releases tension in the lower abdomen and strengthens glutes to support hip health.”
- Lie on your back with your legs extended out and your arms at your side.
- Then bend your knees upward, bringing your heels close to your buttocks.
- Raise your hips to the sky, pressing into your feet and arms. Your thighs and feet should be parallel and your thighs should also be parallel with the ground.
- If you’d like support, place a block, rolled blanket/towel, or small bolster pillow under your sacrum.
- Gently bring your shoulder blades closer together by lifting your sternum up toward your chin.
- Stay in this position for between 30 seconds to a full minute.
Savasana
And don’t skip the final meditation in your practice. Feig shares that Savasana “helps reduce anxiety and control stress.” Beyond that, it also “calms the body and mind and increases overall mental health.”
- Lie flat on your back with your legs extended out and your arms to your side, palms up. You may add rolled blankets for support under your knees or wherever else feels comfortable.
- Relax into this position and focus on your breathing. Try your best to not let your mind wander to worries or obligations. And try to release tension if you notice you’re tight in any particular area.
- Stay in this position for 5 minutes. Work up to 30 minutes with time.
- Alternatively, you may do a seated meditation to close your practice.
Conclusion
Yoga offers numerous benefits for couples who are trying to conceive. By reducing stress, balancing hormones, enhancing blood flow, strengthening the pelvic floor, promoting the mind-body connection, and improving overall well-being, yoga can significantly increase the chances of conceiving a baby. It is important to remember that yoga should be practiced in conjunction with other healthy lifestyle choices and under the guidance of a qualified yoga instructor or fertility specialist. So, if you are trying to start a family and have been facing difficulties, consider incorporating yoga into your daily routine and experience the positive impact it can have on your fertility journey.
