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:

1. Sit on the floor with your spine straight and legs extended.
2. Bend your knees and bring the soles of your feet together.
3. Hold your feet with both hands and keep your back straight.
4. Gently press your knees toward the floor while taking deep breaths.
5. 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:

1. Find a wall and sit sideways with your hip touching it.
2. Lie down on your back and swing your legs up against the wall.
3. Adjust your position so your hips are as close to the wall as possible.
4. Rest your arms by your sides with palms facing up.
5. 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:

1. Lie flat on your stomach with your legs extended and feet together.
2. Place your palms under your shoulders, elbows close to your body.
3. Inhale and gently lift your chest while keeping your lower body grounded.
4. Hold the pose for 15-30 seconds while breathing deeply.
5. 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

Child’s Pose is a deeply restorative posture that helps calm the nervous system, reduce cortisol levels, and enhance blood flow to the reproductive organs. This pose is perfect for stress relief, making it essential for those trying to conceive.

How to Perform Child’s Pose:

1. Kneel on the floor, touching your big toes together and sitting on your heels.
2. Lower your torso forward and extend your arms in front of you.
3. Rest your forehead on the mat and relax your shoulders.
4. Breathe deeply and stay in the pose for 30 seconds to 2 minutes.

Benefits for Fertility:

• Reduces stress and anxiety, which can impact fertility.
• Increases circulation to the pelvic region.
• Helps regulate hormone production.
• Promotes deep relaxation and emotional balance.

Tip:

Use a pillow under your forehead for extra comfort and relaxation.

How often should I do Child’s Pose for fertility benefits?

You can practice Child’s Pose daily, especially in the evening, to help relieve stress and balance hormones. Holding it for 1-2 minutes allows the body to fully relax and encourages blood flow to the reproductive organs.

5. Bridge Pose (Setu Bandhasana) – Strengthen Pelvic Muscles & Improve Uterine Health

Bridge Pose is an excellent yoga posture for improving pelvic strength, increasing circulation, and balancing reproductive hormones. It also helps open up the hips, which can improve fertility.

How to Perform Bridge Pose:

1. Lie on your back with your knees bent and feet hip-width apart.
2. Place your arms by your sides with palms facing down.
3. Press your feet into the ground and lift your hips towards the ceiling.
4. Hold the position for 30 seconds, then slowly lower down.

Benefits for Fertility:

• Strengthens pelvic floor muscles.
• Increases blood circulation to the uterus and ovaries.
• Helps regulate hormonal balance.
• Reduces stress and tension in the lower back.

Tip:

Engage your core muscles while lifting your hips to support your lower back.

Can Bridge Pose help improve uterine lining?

 Yes! Bridge Pose increases blood flow to the uterus, which can support the thickening of the uterine lining, making implantation more successful when trying to conceive.

6. Seated Forward Bend (Paschimottanasana) – Boost Reproductive Organ Function

Seated Forward Bend is a calming yoga posture that stretches the lower back, hamstrings, and pelvic area. It promotes blood flow to the reproductive organs and helps relieve tension in the lower abdomen.

How to Perform Seated Forward Bend:

1. Sit on the floor with your legs extended straight.
2. Inhale and lengthen your spine, reaching your arms up.
3. Exhale and bend forward, reaching for your toes.
4. Hold the position for 30 seconds to 1 minute, breathing deeply.

Benefits for Fertility:

• Increases flexibility in the lower back and hips.
• Stimulates blood circulation to reproductive organs.
• Reduces stress and anxiety, promoting hormonal balance.
• Supports healthy digestion, which is linked to reproductive health.

 Tip:

If you can’t reach your toes, use a yoga strap or bend your knees slightly.

Is Seated Forward Bend safe during early pregnancy?

While it is generally safe, it’s best to avoid deep forward bends during early pregnancy unless guided by a prenatal yoga instructor. Always listen to your body and modify the pose if needed.

7. Cat-Cow Pose (Marjaryasana-Bitilasana) – Improve Spinal Flexibility & Boost Fertility

Cat-Cow Pose is a gentle flow that helps improve spinal flexibility, release tension, and enhance circulation to the reproductive organs. This movement also stimulates the abdominal area, which can support digestion and hormone regulation.

How to Perform Cat-Cow Pose:

1. Begin on all fours with your wrists under your shoulders and knees under your hips.
2. Inhale, drop your belly, lift your chest, and look forward (Cow Pose).
3. Exhale, round your back, tuck your chin, and pull your belly button in (Cat Pose).
4. Continue flowing between Cat and Cow for 5-10 breaths.

Benefits for Fertility:

• Increases blood flow to the reproductive system.
• Helps release stress and tension in the lower back.
• Stimulates the abdominal organs for better hormonal balance.
• Promotes relaxation and deep breathing.

Tip:

Synchronize your movement with your breath for a calming effect.

Can Cat-Cow Pose help regulate menstrual cycles?

 Yes! The rhythmic motion of Cat-Cow Pose massages the abdominal area, which can help regulate menstrual cycles by improving blood flow and reducing stress-related imbalances.

8. Goddess Pose (Utkata Konasana) – Activate Reproductive Energy & Strengthen Pelvic Floor

Goddess Pose is a powerful yoga posture that strengthens the pelvic muscles, improves circulation, and opens up the hips. This pose is particularly beneficial for improving fertility as it activates energy flow in the reproductive organs.

How to Perform Goddess Pose:

1. Stand with your feet wide apart, toes pointing slightly outward.
2. Bend your knees and lower into a squat, keeping your spine straight.
3. Bring your hands into a prayer position or extend them overhead.
4. Hold for 30 seconds to 1 minute while taking deep breaths.

Benefits for Fertility:

• Strengthens the pelvic floor muscles.
• Enhances blood circulation to the uterus and ovaries.
• Helps with hormonal balance and reproductive health.
• Builds endurance and flexibility in the lower body.

Tip:

Engage your core and thighs to avoid putting pressure on your knees.

How often should I do Goddess Pose to improve fertility?

 Practicing Goddess Pose 3-4 times a week can help strengthen the pelvic region and improve circulation to the reproductive organs. Combining it with deep breathing exercises enhances the benefits.

9. Reclining Bound Angle Pose (Supta Baddha Konasana) – Deep Relaxation & Pelvic Circulation

Reclining Bound Angle Pose is a restorative pose that helps improve circulation in the pelvic region while promoting deep relaxation. This pose is excellent for stress relief, which is crucial for fertility.

How to Perform Reclining Bound Angle Pose:

1. Lie on your back and bring the soles of your feet together, letting your knees fall open.
2. Place your hands on your belly or rest them by your sides.
3. Close your eyes and take deep, calming breaths.
4. Stay in the pose for 5-10 minutes.

Benefits for Fertility:

• Increases blood flow to reproductive organs.
• Helps relieve stress and tension in the hips.
• Promotes deep relaxation, reducing cortisol levels.
• Supports hormone balance and menstrual health.

Tip:

Use yoga blocks or pillows under your knees for added support and comfort.

Can Reclining Bound Angle Pose help with conception?

 Yes! By increasing circulation to the reproductive organs and promoting relaxation, this pose creates a more favorable environment for conception. Stress reduction plays a key role in fertility.

10. Garland Pose (Malasana) – Enhance Hip Flexibility & Open Up the Pelvis

Garland Pose is a deep squat that helps open the hips, strengthen the pelvic floor, and improve flexibility. This posture is often recommended for women trying to conceive because it enhances blood flow to the reproductive system.

How to Perform Garland Pose:

1. Stand with your feet slightly wider than hip-width apart.
2. Lower into a deep squat, keeping your heels on the ground.
3. Bring your palms together in a prayer position at your chest.
4. Press your elbows against your inner thighs to deepen the stretch.
5. Hold the pose for 30 seconds to 1 minute, then slowly rise.

Benefits for Fertility:

• Opens up the hips and strengthens the pelvic floor.
• Encourages better circulation to reproductive organs.
• Helps relieve lower back and pelvic tension.
• Supports digestion, which is linked to hormonal health.

Tip:

If your heels lift off the ground, place a rolled-up towel or yoga block under them for support.

Can Garland Pose help with labor and delivery?

Yes! Garland Pose strengthens the pelvic floor muscles and increases flexibility in the hips, which can be beneficial for a smoother labor and delivery process.

Conclusion

The journey to conception isn’t always straightforward. It can bring moments of hope, frustration, excitement, and uncertainty. But amidst all the medical advice and lifestyle changes, sometimes the best thing you can do is slow down, breathe, and support your body naturally.

Yoga offers more than just physical movement—it’s a holistic approach that nurtures both your body and mind. By practicing these fertility-boosting yoga poses, you’re increasing blood flow to reproductive organs, reducing stress, balancing hormones, and creating an environment where conception can happen more easily. More importantly, yoga helps you reconnect with yourself, giving you the mental clarity and emotional resilience needed during this phase of life.

If you’re on a fertility journey, consider integrating yoga into your daily routine. Pair it with a nutritious diet, proper hydration, and stress management to maximize your chances.

And if you’re looking for expert gynecological care and fertility support , Nandhini-Pearl Hospital provides comprehensive women’s health services, guiding you every step of the way and we are the best fertility hospital in chennai

Trust your body, stay patient, and keep moving forward. Your journey to motherhood is unique, and with the right care, it’s only a matter of time before you get there.