Fertility Yoga and Exercises are one of the effective methods of improving fertility and increasing the chances of conception.
Yoga is a set of physical and mental or psychological practices which involves slow and rhythmic movements. Its root is from ancient India. It includes spiritual practice in some of its forms. Yoga has a range of still poses called Asanas and helps to boost physical and mental health by centering on body strength, body flexibility, and breathing pattern.
While some women are very fertile, others may experience heartbreaking condition such as infertility.
- 0.1 Infertility – Its Causes and Symptoms
- 0.2 1. Detoxification of the Body:
- 0.3 2. Boosts Immune System:
- 0.4 3. Supports Better Response to Hormonal Treatment:
- 0.5 4. Increases Blood Circulation:
- 0.6 5. Helps Keep The Ovaries Healthy:
- 0.7 6. Stress Reduction:
- 1 Tips for Effective Fertility Yoga Poses
- 2 13 Powerful Fertility Yoga Poses:
- 2.1 1. (Standing forward bend) known as :
- 2.2 2. (Seated forward bend) known as Paschimottanasana:
- 2.3 3. (One-Legged Forward Bend) known as Janu Shirasana:
- 2.4 4. (Butterfly Pose) known as Baddha Konasana:
- 2.5 5. (Child’s Pose) known as Balasana:
- 2.6 6. Viparita Karani:
- 2.7 7. Kapalbhati Pranayama:
- 2.8 8. Alternate Nostril Breathing known as Nadi Shodhan pranayama:
- 2.9 9. Supported Shoulder Stand:
- 2.10 10. Supported Head Stand:
- 2.11 11. Bridge Pose:
- 2.12 12. Cobra Pose:
- 2.13 13. (Yogic sleep) known as Shavasana:
Infertility – Its Causes and Symptoms
Infertility is the inability to get pregnant after series of unprotected sex or the inability to remain pregnant for the full cycle. In the man, it can also refer to the failure to contribute (check how to increase your sperm count) biologically to the pregnancy process. That is a lack of the ability to impregnate a fertile and ready female.
Not being able to get pregnant can make a woman feel worried and hopeless.
Infertility is caused by multi various factors. One of the most common in our everyday life is stress, others include; guilt, anxiety, and depression. These factors can significantly reduce fertility rate.
For Instance, when stress level increases in the body, the body produces more of a hormone called cortisol. This cortisol uses up progesterone which is essential for fertility.
Furthermore, various factors like career demands, family responsibilities, and other pressures and obligations can lead to stress, resulting in hormonal imbalances that can inhibit sexual functions.
When pregnancy refuses to come after several trials, then that is the fundamental symptom of infertility. There may be no other evident symptoms. Infertility causes can affect either one partner or the couple. Sometimes an infertile woman may experience unbalanced menstrual cycles or altogether, missing menstrual periods.
Fertility Yoga – Benefits that make it Important.
Yoga is not a fertility potion. However, yoga has an amazing lot to contribute to boosting fertility (also check fertility massage) by balancing body hormones, body flexibility, and relieving stress.
Exercise is an essential part of keeping hale and hearty; however excessive and strenuous exercise may be counter-productive thereby stressing the reproductive system which may disturb ovulation or interfere with the implantation of an embryo.
You need not wait until you are officially diagnosed as infertile before you try out yoga.
Some benefits of fertility yoga are listed below.
1. Detoxification of the Body:
Yoga helps muscles to relax. Certain yoga positions can help rid the body of toxins and also help boost fertility.
2. Boosts Immune System:
Yoga may help boost your immunity. Practicing yoga helps raise the number of white blood cells in the body. This boosts your fertility, immunity and increases your chances of conception.
3. Supports Better Response to Hormonal Treatment:
Yoga can be helpful in calming effects of a hormonal treatment procedure and boosting your pregnancy odds.
4. Increases Blood Circulation:
Blockages are the causes of many infertility issues. Yoga can positively influence your circulation so that the reproductive organs are not starved of needed nutrients.
5. Helps Keep The Ovaries Healthy:
Certain yoga positions help the ovaries have more oxygen by redirecting blood movement to reach them. This makes them healthier. So women with issues related to their ovaries can try yoga.
6. Stress Reduction:
As explained earlier, stress reduces fertility. However, yoga helps to beat stress and attain peace of mind. This in effect increases your odds of conceiving.
You even sleep better!
Tips for Effective Fertility Yoga Poses
Endurance and Persistence is needed to practice Yoga and perfectly execute it. Yoga is an exercise to both the physical body and the mind in order to attain a balance and help body hormones function well to maintain a healthy body.
Alongside with yoga, you should also practice meditation for a couple of minutes on daily basis to enhance your mind and thoughts. Meditation can assist the mind to unwind and feel more calm and relaxed
13 Powerful Fertility Yoga Poses:
This uncomplicated yet powerful fertility yoga poses should be practiced on a regular basis.
1. (Standing forward bend) known as :
In this pose, Hastapadasana, you stand and then bend forward downward making the hand touch the feet. Remember to keep your feet straight. This pose is to help improve the pelvic region blood supply. It makes the spinal cord a lot more flexible and frees the abdominal section from stress.
2. (Seated forward bend) known as Paschimottanasana:
In this pose, you sit on a mat. You keep your legs stretched in front. You then bend forward in fluid motion till your nose is in between your knees and your palms are holding the soles of your feet. The forward bend is to stimulate the uterus and the ovaries. The lower back muscles and hips are stretched by this bend. This fertility yoga relives tension and its resultant depression and progressively advances your fertility level.
3. (One-Legged Forward Bend) known as Janu Shirasana:
This special fertility yoga pose helps release lower back strain when done properly. It makes both calves and hamstrings very flexible and is very relaxing.
4. (Butterfly Pose) known as Baddha Konasana:
The Butterfly pose improves flexibility. Sit and bend both legs in front of you. so that both of your knees point outward in a symmetrical order. The bottom of your feet should both touch and the toes should point forward as you hold them with both hands. Your inner thighs are stretched as well as your knees. Your private parts and sacrum are made more flexible.
With this fertility yoga pose, your pelvis, abdominal muscles are stimulated as blood supply is improved. In men, the waving of the thighs does improve sperm count. For a smoother delivery, this yoga pose should be practiced till late pregnancy
5. (Child’s Pose) known as Balasana:
Taking this pose helps stretch out and toughen the muscles of hips, groin and ankles. Its way of improving fertilty is by calming the brain and relieving nervous tension and exhaustion as well as increasing blood flow and better aligning the pelvic area.
6. Viparita Karani:
The Legs Up the Wall Pose is good for relaxing especially after intercourse as it increases the chances of conception. It also relieves backache and helps the pelvis experience improved blood flow. It helps in relaxing your legs.
7. Kapalbhati Pranayama:
This pose is for Rhythmic Rapid Breathing. This aids in enhancing the cells responsible for reproduction and purifying blood cells. The Kapalbhati balances the body hormone levels. In this pose as shown you exhale in short bursts contracting and exhaling for about 60 to 75 times per minute for a start. It can be increased to 95 to 105 in/out breathing cycles in a minute as you progress. After completing a minute of kapalbhati pranayama, take a deep breath via the nostrils and slowly let it out through the mouth.
8. Alternate Nostril Breathing known as Nadi Shodhan pranayama:
This one-nostril-at-a-time breathing technique involves breathing in via the left nostril and out via the right nostril. To inhale, block the right nostril using the right thumb while the left nostril should be blocked during exhalation using the ring finger of the same right hand. This controlled breathing helps calm your mind and body by releasing the accumulated stress. It also helps de-stress the mind and body, letting you relax—which refreshes your reproductive level.
9. Supported Shoulder Stand:
When flat on your back, you gradually raise your legs up with both hands behind your waist to aid the lift and steady the pose. This fertility yoga pose involves your shoulders holding and balancing your body weight. As the sternum bears down on the thyroid area, this yoga pose is believed to trigger your thyroid gland. As much as possible it is vital that you relax your tongue and throat. Increase in the blood flow to your uterus is one of the results after relaxing your pelvis.
10. Supported Head Stand:
This pose is one of the most difficult, little wonder it is referred to as the mother of all poses. While in a kneeling position, you should place both arms down with the hands clasped to form a prop and wedge for the head. Then place your head down and steadily raise you feet up until you are straight up. Point your toes upward and maintain the pose for 5 to 7 seconds as you breathe. Heart muscle pressure is eased with this pose. The stimulation of head causes hypothalamus to release more hormones. This pose requires intense concentration.
11. Bridge Pose:
While lying flat on the mat place your palms on the floor above your head and steadily raise your torso up as you move your feet inwards to form your prop. This is not an easy yogic pose. Your torso should be lifted up while muscles of your buttock stay hard. With the torso which includes pelvic area pushed upwards, energy and blood flow is circulated to the uterus and ovaries. Maintain this asana for at least 30 seconds.
12. Cobra Pose:
First lay flat on your tummy. Next, lift your upper body with your palms firm on the mat. Look upwards while raising the upper body. Stay in that pose for a few seconds as you breathe. This pose is for strengthening your back muscles while exiting to action hormone production in the uterus.
13. (Yogic sleep) known as Shavasana:
Shavasana or corpse pose does not DIRECTLY improve the fertility. But it is good for improving mental health which could influence fertility. Stay in this pose and breathe slowly. You’ll see it is an overly simple pose. But it is influential in the midst of other fertility poses for females. It eases body and mind. Close your yoga practice with the Shavasana. It is a pose for relaxation and meditative focus on all that has been done.
Now that you are aware of the importance of fertility yoga, you should start practicing them. You will most likely experience its benefits if you show the needed patience and willingness to execute your poses perfectly.
You should also know that for efficiency, some of this yoga poses should be practiced under the guidance of an instructor.