Top 10 Yoga Poses to Try While You’re Trying to Conceive
Trying to conceive can be exciting especially for infertility women, but let’s be honest—it can also be stressful, emotional, and unpredictable. As you track your monthly cycle and monitor your symptoms every month, you hope for the best. Even though modern medicine offers incredible solutions, sometimes the body just needs a little extra support, balance, and relaxation to optimize fertility. This is where yoga comes in. When you’re trying to conceive, yoga can help improve circulation, reduce stress, and balance hormonal levels, all of which are crucial to pregnancy success. When you practice the right poses, you can increase blood flow to your reproductive organs, strengthen your pelvic floor, and regulate your nervous system to create the ideal environment for pregnancy. As well, yoga lowers cortisol (your stress hormone), which has been linked to fertility issues. In this guide, we’ll walk you through the 10 best yoga poses for fertility, how they work, and why they might just be the missing piece in your journey to conception. Whether you’re just starting out or have been trying for a while, these poses can help you feel more in control, more relaxed, and more connected to your body. The Science Behind Yoga and Fertility Several studies suggest that stress is a major factor affecting fertility. High cortisol levels can disrupt ovulation, making it harder to get pregnant. Yoga, through controlled breathing and mindful movement, lowers stress hormones and promotes relaxation. Additionally, certain yoga poses stimulate the reproductive system, increasing circulation to the uterus and ovaries. This helps balance hormone levels and supports a healthy menstrual cycle. Benefits of Yoga for Fertility Reduces Stress: Lowers cortisol and promotes relaxation. Boosts Blood Circulation: Improves blood flow to reproductive organs. Balances Hormones: Supports regular ovulation and menstrual cycles. Improves Pelvic Alignment: Ensures proper positioning of reproductive organs. Enhances Overall Health: Increases flexibility, improves digestion, and boosts energy levels. Can yoga actually increase my chances of getting pregnant? Yes, yoga can enhance fertility by reducing stress, improving blood flow to reproductive organs, and supporting hormonal balance. While it isn’t a standalone treatment for infertility, it creates a healthier body and mind, increasing the likelihood of conception. 1. Butterfly Pose (Baddha Konasana) – Open Your Hips & Boost Circulation The Butterfly Pose, or Baddha Konasana, is one of the most effective yoga poses for enhancing fertility. This pose stretches the inner thighs, hips, and pelvic muscles, increasing blood flow to the reproductive organs. It also helps relieve stress and tension, which can negatively impact conception. How to Perform Butterfly Pose: Sit on the floor with your spine straight and legs extended. Bend your knees and bring the soles of your feet together. Hold your feet with both hands and keep your back straight. Gently press your knees toward the floor while taking deep breaths. Hold the pose for 30 seconds to 1 minute, then relax. Benefits for Fertility: Increases blood circulation to the pelvic region. Helps regulate menstrual cycles. Stretches and strengthens the lower body. Reduces stress and promotes relaxation. Tip: Perform this pose in the morning on an empty stomach for maximum benefits. Can Butterfly Pose help with irregular periods? Yes! This pose improves blood flow to the reproductive organs and stimulates the ovaries, helping to regulate menstrual cycles. When practiced regularly, it can promote hormonal balance, which is essential for conception. 2. Legs Up the Wall Pose (Viparita Karani) – Relax and Improve Circulation The Legs Up the Wall Pose is one of the most recommended yoga poses for fertility. It encourages deep relaxation, reduces stress, and enhances circulation to the reproductive organs. This gentle inversion also helps regulate hormones by stimulating the endocrine system. How to Perform Legs Up the Wall Pose: Find a wall and sit sideways with your hip touching it. Lie down on your back and swing your legs up against the wall. Adjust your position so your hips are as close to the wall as possible. Rest your arms by your sides with palms facing up. Close your eyes, take deep breaths, and hold the position for 5-10 minutes. Benefits for Fertility: Increases blood flow to the uterus and ovaries. Reduces stress and anxiety, promoting hormonal balance. Supports lymphatic drainage and detoxification. Helps relieve lower back pain and tension. Tip: Try this pose after intercourse to help sperm travel toward the cervix. How long should I stay in Legs Up the Wall Pose for fertility benefits? Holding the pose for at least 5-10 minutes allows enough time for circulation to improve and relaxation to set in. Practicing it daily can help regulate hormones and reduce stress, both of which are essential for conception. 3. Cobra Pose (Bhujangasana) – Strengthen Your Uterus & Boost Energy Cobra Pose is a powerful yoga posture that opens up the chest, strengthens the lower back, and increases blood circulation to the reproductive organs. It also stimulates the adrenal glands, which play a key role in hormone production. How to Perform Cobra Pose: Lie flat on your stomach with your legs extended and feet together. Place your palms under your shoulders, elbows close to your body. Inhale and gently lift your chest while keeping your lower body grounded. Hold the pose for 15-30 seconds while breathing deeply. Exhale and slowly lower back down. Benefits for Fertility: Enhances circulation to the uterus and ovaries. Strengthens the lower back and abdominal muscles. Stimulates hormone production by activating adrenal glands. Reduces stress and promotes relaxation. Tip Avoid overstretching. Keep your shoulders relaxed and chest open for maximum benefit. Can Cobra Pose help with ovulation? Yes! Cobra Pose increases blood flow to the reproductive organs, which can support ovulation. It also stimulates the adrenal glands, which regulate hormone production, making it beneficial for those trying to conceive. 4. Child’s Pose (Balasana) – Relieve Stress & Promote Hormonal Balance