If you have delayed beginning a family due to career, devoted all the time to find the right partner or face difficulties in conceiving then fertility yoga will be the right choice to consider.
Having a baby after a long time is not a bad thing. Conceiving a child after settling in life will be good for the child. Women who conceive babies later to build their careers find that they have developed their identity.
If you delay motherhood then the possibility of infertility arises. To keep yourself physically and mentally fit, one must go with fertility yoga asanas to overcome the problems of fertility. Studies have shown that yoga helps in reducing stress and decrease the risk of infertility.
What is engaged in yoga for fertility?
The main aim of fertility for yoga is to keep the body fit, mainly uterus, and pelvic tissues, which results in increased chances for conception.
Fertility yoga includes a slow flow, focusing on postures that help in reducing stress, and encouraging relaxation. Fertility yoga does not focus on generating heat and making you sweat.
What is Fertility Yoga Poses?
As expert achievement has become probably the best need among these days, stress and its related medical issues have likewise become progressively necessary. Even though their results may not be visible quickly, late evenings, short deadlines, hectic schedules, and rushed ways of life influence both your physical, as well as mental health.
Infertility is one of the most widely recognized difficulties prompted by stress and sporadic ways of life. In spite of their constant endeavours and clinical help, numerous couples despite everything complain that they were unable to conceive naturally. At certain occasions, it appears your concern as well. It is more likely the time you take advantage of the healing power of yoga for fertility under the guidance of yoga instructor.
Apart from improving your brain, body, and soul, yoga will help and guarantee that the uplifting news comes thumping on your doors soon. Yoga is such a decent practice to look for in case you are hoping to boost fertility and keep up your general wellbeing.
About Fertility Yoga Asanas
To avoid any problems related to infertility, it is important to keep yourself fit both mentally and physically.
Following are the best fertility yoga asanas:
It is also known as bee breath. It is a good asana for relieving stress. Studies show that stress and tension lead to infertility.
This asana aims at making the body calm and helps in relieving stress, anxiety, and tension. With a calm brain and body, women can increase the chances of conceiving to a great extent.
This asana is also known as seated forward bend. This asana is useful in improving the ovaries and uterus tissues, the main organs responsible for conception. This asana also helps in improving your psychological state.
Supta Baddha Konasana
This asana is useful in giving a shape to your inner thigh and groin muscles. It also helps in reducing stress and symptoms related to IVF, menstrual cramps, and a good fertility cycle.
Also, known as cobra pose. It is considered as one of the best asanas to improve fertility. It aims at increasing the blood flow to the ovaries and uterus, helps in creating hormonal balance, and production of cervical mucus.
This pose helps in opening and expanding the pelvic region. It stimulates the thyroid gland to increase the blood flow and improve its function. This asana helps in treating anxiety, stress, and depression. The fertility yoga asanas are great.
These provide benefit in different ways not only physically but also mentally to all the patients experiencing infertility issues. It is beneficial for both male and females. People need to perform the recommended fertility yoga asanas in the way it is suggested under the close observation of fertility specialists.
One of the renowned IVF and Infertility Specialist Dr. Richika Sahay Shukla, Director at India IVF Fertility Clinic in one of her interview said, “Fertility yoga asanas are good when performed on the recommendation of the treating doctor. It has its own limitless importance. It is the treating medical specialist who is the best person to decide the highly effective treatment for the infertility issues in males and females that can increase the chances of the bliss of parenthood.”
Goals of Fertility Yoga Exercises
Decreasing stress by deepening and controlling the breath
Breathing is a physical sign of the nervous system. When we are stressed and anxious, our breathing speeds up and becomes shallow. Moreover, we can try to control our breathing to control nerves. Rapid and fast breathing results in sympathetic nervous system activation. Deep breathing results in the activation of the parasympathetic nervous system.
Extending and opening the pelvis, lower back, hips, groins, chest, and shoulders
Yoga creates a link between mind, body, and soul, encouraging that everyone is not a mind in a body rather a mind-body. One can witness this in their experience. Tension leads to a feeling of discomfort and may result in mental stress. Relieving tension results in mental stability.
Women with the problem of infertility may be more prone to tension and stress and ongoing medical procedures like IVF can leave a great impact on their body and mind. It adds to mental stress, anxiety, and tension. Doing exercise helps women cope with physical tension and emotional stress if infertility.
Discovering healthy, emotional and intellectual abilities to better understand the ups and downs of the journey to parenthood
Yoga is more than essentially a sequence of physical postures. Fertility yoga uses the acts of focus and medication (Dharana and dhyana), perception, yogic way of thinking, (for example, the yamas and niyamas), and careful mindfulness (pratyahara and svadhyaya) to assist us with easing slow down and discover approaches to live more completely and in more prominent comfort.
Overseeing stress includes discharging physical and mental tension, yet besides having the option to sit with serious feelings, process them, and comprehend their hidden causes. Such self-reflection aides would-be mothers remain associated with who they are, as opposed to feeling that infertility has assumed control over their lives (a normal feeling while experiencing infertility treatments).
Making a feeling of the network, helping ladies to feel less detached, and more supported in the journey.
Infertility is, unfortunately, an excursion that numerous ladies travel alone. Our way of life doesn’t talk about it all the time, and when we do, it is frequently with disgrace or sorrow. A lady’s confinement can likewise develop as others around her are successful in conceiving while she keeps on battling. This can prompt increased sentiments of depression and tension, which thus raise the stress and cortisol levels.
More About Yoga for Fertility
Your health and expert may have told you this time and again, that it is necessary that while undergoing the fertility procedure to be parents should not take the slightest amount of stress. As apart from affecting your mental state of affairs; taking unnecessary stress also affects the physical as well as emotional aspects of your body.
Stress can cause huge hormonal fluctuations that can lead to an excess of toxins in your bloodstream. These toxins can affect your overall health and your positive probability of conceiving. As they tend to mix with your bloodstream and decrease the health of your fertility organs and the effect of important drugs that you may be doing around this time. Therefore taking stress may negatively impact your chances of getting pregnant.
However, there is a simple solution to this problem and that is practising yoga.
Why is Yoga Necessary for Fertility?
We all know that yoga since ages has proved to be a crucial remedy in various diagnoses. It not only helps in easing out mental and physical tension but also gives you emotional stability and beauty benefits.
Yoga for fertility likewise has several positive implications like:
- Stress reliever that increases the chances of getting pregnant.
- Release of harmful toxins from the bloodstream
- Higher rate of fertility due to the increase in blood flow to the fertility organs
- Keeps you in great shape for delivery
- Gives you the strength to handle and successfully deliver the foetus.
- Helps ease pregnancy complications.
- Helps ease nausea and pregnancy sickness.
- Helps in maintaining a toned and healthy body
Even though exercise generally is a great way of preparing your body for the future physical tension, Yoga proves to a low impact and effective method of keeping a healthy body and a healthy mind.
It is important that one starts to practice fertility yoga from an earlier point, say when one decided to finally have a new member in their family. As practising yoga especially during the first few weeks of pregnancy without having a habit of it may lead to negative impacts.
More on Fertility Yoga Asana’s
As mentioned earlier, Yoga is an important cure for all kinds of medical complications. Hence various fertility yoga poses have been trusted with down the ages. This yoga poses help you gain strength that may be of essential during the delivery process as well as help release stress from your mind and body. When performed with consistency it can serve to be of other benefits too.
The Top Fertility Yoga Poses for Better Results
- Bhramari Pranayama (Humming Bee Breath)
This yoga pose has proved to ease your nerves. It not only calms your head but flushes out unnecessary toxins from your body. As stress has proved to be one of the main reasons behind infertility, this fertility yoga pose can be probed to be beneficial.
How to perform it:
- Sit comfortably with your eyes closed.
- Place your index fingers on the cartilage of your ears to block harmful noise that can affect your peace.
- Inhale deeply and exhale while making a humming sound.
- Try to hum in a high pitch and do it as long as you can.
- Repeat the asana 5-6 times.
- Paschimottanasana (Seated Forward Fold)
Yoga Asana stretches the muscles on your lower back, hips and hamstrings. It vitalizes the important fertility organs, ovaries, uterus, and helps to ease the process of delivery.
How to perform it:
- Sit with your legs stretched and toes pointing towards you.
- Inhale and stretch your arms over your head.
- Bend slowly, keeping your spine straight to touch the sides of your feet while exhaling.
- Hold the position for 2 minutes.
- Inhale and come back to the sitting position again with your arms stretched out and then exhale.
- Practice till you’re comfortable, but do at least 5-6 reps every day.
- Hastapadasana (Standing Forward Bend)
This asana helps in stretching the back muscles and helps in improve blood circulation in the body. This pose helps in making body flexible and releases stress from the abdomen and other areas of the body.
How to perform it:
- Stand straight while stretching your arms over your head.
- Slowly bend forward and try to touch your toes with your hands.
- Do not bend your knees while doing it. If you can’t touch your feet, try to bend forward, as much as you can.
- Hold the pose for a minute and get back up slowly.
- Try to do around 10-12 reps; with practice, you should be able to touch your feet.
- Janu Shirasana (One-Legged Forward Bend or Head to Knee Pose)
This pose proves to be great in the treatment for infertility. It helps in stretching the muscles of calves and hamstrings and helps ease the muscles of the abdomen.
How to perform it:
- Sit comfortably with your legs stretched in front of you.
- 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.
- Hold the pose for 30 seconds and get back up.
- Fold your right leg in and stretch out your other leg out to repeat the same process.
- Bend down as much as you can to touch your left foot, hold the pose and get back up again to complete a set.
- Repeat the sets 4-5 times.
- Badha Konasana (Butterfly Pose)
This pose helps in improving the flexibility of your inner thighs, hips, genital and knees. This pose helps in smoother and less painful delivery as well.
- Sit comfortably with your spine straight, and legs stretched in front of you.
- Bend your legs inside so that the soles of your feet are facing each other.
- Hold your feet together and pull them as close to the pelvic area as possible.
- While holding your feet, move your thighs up and down like the wings of a butterfly.
- Practice this asana as many times as you can. 5-10 sets a day is ideal.
This yoga asana is well known by the term ‘the Bridge pose’. It is a very useful asana that plays an important role in improving the circulation of blood in the body. It has a comforting effect on the central nervous system along with the brain.
How to perform it:
With your both the arms by side, lie down on your back.
Gradually bring your feet towards the buttocks after bending your knees. Hold on where your feet touch the ground.
Balance your body on feet & arms making a bridge and lift upward your pelvic area.
Make sure the formed pose is stable. If unable to do so, bend down gently.
Try to stay in the same posture for about 8 to 15 seconds try staying in the same pose.
This cobra-like Bhujangasana posture aims at adding more flexibility, makes the shoulders and back strong, tones the belly, strengthens the back and shoulders. Bhujangasana also improves the circulation of blood.
How to perform it:
- While lying flat on your abdomen on the ground keep close legs to each other.
- Now place your both palms after folding your elbows on the floor near your chest.
- Relax and take a deep breath.
- Pulling away from the ground lift your upper body and stretch your upper body backwards as you push.
- Keep together your feet on the floor. Do not fold or raise your feet.
- Slowly get back to the original pose after breathing out.
- Each pose needs to behold for at least 5 seconds.
- Repeat them daily for minimum 5 times.
- Viparita Karani
It is a very important yoga asana which is also known to have on your body the anti-ageing effects. It can also increase the circulation of blood in the pelvic area. The asana has multiple benefits.
How to perform it:
- Make your sitting close to a wall while facing it. Lie down on the ground.
- Stretch your legs at an angle of 90∘ moving your hips towards the wall to touch it.
- With your Stretch out your legs straight on the wall while lying on your back on the floor.
- You need to maintain this posture for the maximum time you can.
- For around 5 to 8 time, repeat the posture.
- Nadi Shodhan Pranayama
Nadi Shodhan Pranayama is a very popular yoga asana. It is done specifically to improve breathing. It is also called Anulom Vilom. Some also know it as alternate nostril breathing. Nadi Shodhan Pranayama also cleanses negative emotions from your body and also provides relief from depression and stress.
How to perform it:
- Keeping your spine straight sit in a lotus position comfortably.
- Close the left nostril with the ring finger and breathe in through your right nostril with the ring finger.
- Close the right nostril with your right hand thumb and breathe out through your left nostril.
- Repeat this process with mind and body completely in a relaxed manner.
- Do Nadi Shodhan Pranayama (Anulom Vilom) this asana for a minimum of 5 minutes daily.
- Upavishtha Konasana
One of the best yoga asana boosting fertility is the Upavishta Konasana. It helps in making your tummy area and spine strong. It also stretches the thighs and has a good comforting calming effect on your body and mind.
How to perform it:
- To begin with, the Upavishta Konasana, sit restfully with your legs stretched infront of you.
- Move your legs away from each other. You need to stretch it wide.
- Breathe in and gradually bend forward while breathing out.
- Trying to touch your toes stretch your arms.
- Maintain the posture for a minute while breathing normally.
- Breathe in while you come up.
- Atleast for 5 times repeat the same process every day.
- Salamba Shirsasana
It is one of the most tedious yoga asanas. Salamba Shirsasana is a highly effective yoga pose to increase fertility. It is not very common and so requires a good amount of practice to perform it easily. Learn it from an experienced and qualified yoga trainer. The more comfortably you do it, the more is the benefit.
How to perform it:
- Before starting with it make sure you take a soft cushion or mattress or for your head support.
- Infront of the pillow, you need to sit on your knees.
- Lock together your fingers and place your hands which are locked on your head.
- Bending downwards place your head on a soft pillow placed on the floor.
- Move your entire body weight on your hands and head by lifting straight your folded legs over your head. Stay calm and maintain the weight of your body.
- Hold this tedious posture for the maximum time. Continue normal breathing.
It is the simplicity that makes Shavasana extremely popular and easy. It is performed after every yoga asana to relax body and mind. It maintains the rate of heartbeat and relaxes the muscles which get strained while making different yoga asana poses.
How to perform it:
- Keeping your hands by your side lie on your back in the flat position.
- Keep your legs separated. Do not join them.
- Relax your mind, close your eyes, and breathe normally.
- Concentrate and feel complete body relaxed.
- Continue to inhale and exhale for a couple of minutes.
- Perform Shavasana every day.
Unlike others, the various fertility yoga asanas are also beneficial and can help in conceiving naturally. Men and women staying in the different parts of the country with infertility problems can book a consultation with an experienced and qualified infertility specialist. IVF process is also one of the recommended solutions with good success rate. The IVF specialists like Dr. Richika Sahay Shukla has earned good recognition for delivering success.
Book your appointment online with the best IVF Doctor in Gurgaon today for the infertility treatment!