Increasing Fertility With Yoga Postures
If you feel that life is full of stress and you are anxious about the pressures of trying to conceive, make yoga a part of your day. Yoga is so accessible, you can easily do it right at home.
Do Yoga Right at Home
All you need is a quiet space, a mat and some loose clothing. (And if you would like some help with the postures, you can purchase fertility yoga DVDs - see recommended products below.)
Aside from feeling less stress and being in tune with your body, there are other benefits of yoga. Certain yoga poses can help with infertility; they open up the pelvis and hip joints, increase the blood flow to the pelvis and rebalance your hormones. Some poses will also help to stimulate your ovaries. Here are some yoga postures that you can try at home:
1. Supported Bridge Pose (you may want to place a folded blanket under your shoulders to give your neck some extra support and protection):
- Lying flat on the floor, belly up, bend your knees so that your feet are as close to your buttocks as possible. Make sure your feet are placed firmly on the ground.
- Inhale and on the exhale lift your pelvis and buttocks up, off the floor. Your thighs and inner feet should stay parallel to each other. Move your arms underneath you for extra support and clasp your hands together.
- Lift your pelvis and buttocks up until your thighs are parallel to the floor. Make sure your knees are directly above your heels.
- Continue inhaling and exhaling. Hold the pose for as long as you can, between 30 seconds and 1 minute. On an exhalation, come out of the pose by slowly rolling your spine done to the floor.
2. Cobbler’s Pose (if your hips or groin feel tight, you may want to raise your pelvis by sitting on a folded blanket):
- Sitting on your mat with your legs straight out in front of you, exhale and bend your knees, pulling your heels toward you. Keeping your feet on the ground, drop your knees towards the ground, pressing the soles of your feet together. Do not push down on your thighs or force your knees further down than they want to go.
- Bring your heels as close to your body as you can, keeping the outer edges firmly in contact with the ground, while still remaining comfortable. Using your thumb, index and middle finger, take hold of the big toe on each foot. If you can’t reach your toes, then hold onto your ankles or shins.
- Continue inhaling and exhaling while making sure you are sitting up straight. Hold the pose for one to five minutes.
- To come out of the pose, inhale and lift your knees up, away from the floor, keeping your feet in contact with the floor at all times. Exhale and extend your legs back to your starting position.
3. Legs on the Wall Pose (this pose is considered to be a relaxation pose and is a great way to end of any yoga session):
- For this simple pose, begin by finding a sturdy wall. Place a folded blanket under your neck if you think it will be more comfortable.
- Lie down on the ground with your buttocks as close to the wall as possible.
- On an exhalation, slowly extend your legs up the wall so that your body forms a 90 degree angle. Continue inhaling and exhaling.
- Hold the pose for a few minutes before slowly lowering your legs to the ground
While yoga is often used in holistic retreats to help participants learn effective stress management skills, as well as to relieve the stress they are feeling, fertility yoga classes are also offered through many yoga studios. Alternatively, you may want to purchase a fertility yoga DVD or video to do at home.