Yoga for Fertility: How Yoga can Support Fertile Health
Are you trying to conceive? Or perhaps on Assisted Reproductive Technology (ART) or In Vitro Fertilisation (IVF)? Yoga has many benefits for your fertility and can help those who are trying to conceive.
Many of us hope to conceive with ease as soon as we decide to try for a baby (or babies). But the reality is that the journey to parenthood can take time. We can only conceive when we ovulate, which happens once a month around the middle of your menstrual cycle. The sperm can live for up to 5 days in the female reproductive tract, so there is a window here for potential pregnancy. This means we need to have a healthy cycle to prepare for fertilisation.
Menstrual cycle awareness and body literacy are an advantage when you try for a baby. Then we’ll know when we might be in that fertile window. In fact, fertility is not just for those who want to conceive. It’s about having a healthy menstrual cycle in general. Once you are aware of the different phases of your cycle, you can also align your yoga practice with your menstrual cycle to support fertile health.
Yoga poses for fertility
There is good evidence that yoga and breath awareness can support us on the journey to parenthood. By practising yoga, pranayama and mindfulness, we may reduce the stress and anxiety that can accompany this time – including for those on ART or IVF. It’s the perfect time to practice so that you may feel confident to continue with pregnancy yoga and boost your fertility.
1. Seated Pelvic Flow
Start in a comfortable cross-legged position. Perhaps sit on a block or firm cushions to support your seat and posture. Tilt the pelvis forward, moving the awareness to your pubic bone, then move to the right sitting bone, towards the tail bone, to the left sitting bone and forward again. Play around with this circular movement of the pelvis. Make sure you circle in the opposite direction too.
Intention:
Here you’ll build awareness of the pelvic bowl, perhaps even the muscles, ligaments, fascia and reproductive organs. Imagine you could bring Prana, or energy, to the uterus and ovaries. Creating mobility, fluidity and circulation around the pelvis.
2. Yoni Mudra
After a few moments of circling the pelvis, find stillness or a gentle rocking as you rest your hands in Yoni Mudra on the lower belly; placing the palms on the abdomen, thumbs touching near the belly button and index fingers near the pubic bone. Breathe slowly and completely.
Intention:
Imagine the thumbs near your womb and little fingers at your ovaries. Experience the downward pointing triangle as an honouring of the Sacred Yoni (the female reproductive system, as well as the symbolism of the Sacred Source of the Universe and Divine feminine).
3. Reclined Goddess Pose
Lie down on your back with your knees bent to the ceiling and feet flat on the floor. Then drop the knees apart so the soles of the feet meet. Add cushions underneath your thighs for support. Adjust the position so it’s comfortable. You can bring the feet close to you or further away. You want to be absolutely at ease so you can relax in this pose for a few minutes. Furthermore, you can rest the arms by the sides or in Yoni Mudra (see above).
Intention:
The reclined Goddess is like a Mudra to be open to receive – and conceive. Experience the openness in the hips and front of the pelvis. Releasing any unnecessary tension. Letting the body surrender into this shape. Breathe with ease, perhaps with a few exhales through the mouth, sighing to let go of stress or anxiety, which will help boost your fertility.
4. Child’s Pose – with pressure
Kneel and sit on your heels in a Hero’s Pose. Now make fists with your hands and place them just above the pubic bone. As low down on the abdomen as you can. Fold over your legs and fists. Your abdomen is now gently pressing again your hands. Alternatively, you can also roll up some flannels and place them on the lower belly. Only apply the extra pressure with your fist if you know you are not pregnant. This is a great pose just after your period, before the late follicular phase.
Intention:
Breathe deeply into your lower abdomen, experiencing a gentle massage as the belly moves towards the hands on every inhale, and releases on the exhalation. Imagine you are creating a nourishing blood supply and circulation to your ovaries and eggs – as well as your uterus. Creating a perfect environment for a potential pregnancy – and a healthy cycle.
These are a few yoga poses that can help support your fertility. To harness the power of each phase of the cycle and practice menstrual cycle awareness in your yoga practice, have a look at this blog about aligning your practice with your cycle. And if you are a seasoned Yogini or yoga teacher, you might also want to read my book Teaching Yoga for the Menstrual Cycle – an Ayurvedic Approach.
