Updated: Jan 17
Tips for increasing your chances for conceiving!
Can we boost our fertility through yoga? This question probably crossed the mind of many women out there. And lots of women at this very moment that you are reading are trying to or planning to conceive. It could be a quite sensitive topic to some of us, especially if you already checked and know all is technically OK with both of you and yet nothing happens.
There might not be a direct link or scientific back up yet for how yoga is influencing the chance of conceiving. However, if we look at one of the biggest triggers to infertility-stress, I am confident anyone could connect the dots. Being constantly on the go, juggling deadlines, meetings, exceptions, university - being a good wife/girlfriend, being good daughter, friend, looking good. The list could go on. It's like we are “too busy” to get pregnant and occasionally the age could add additional pressure for a lot of us.
All the mentioned above impact our health tremendously. Apart from reducing stress levels and bringing harmony back to the nervous system, the poses below work on the lower part of the body. They supply the area with oxygen and improve the blood circulation and overall health of the area. However, like everything you can’t expect to do them once a month and having a big difference. If you are already practicing yoga I would recommend you include them in your regular practice. If yoga is a new thing for you start incorporating them in your routine for at least 3 times a week. The poses could be done as outlined below. Also, I have included breathwork too which can be done together with the poses or as a separate practice.
"However, if we look at one of the biggest triggers to infertility-stress, I am confident anyone could connect the dots"
Nadi Shodana or Alternate Nostril breathing
time favourite breathing exercise and cleansing practice is Nadi Shodana or Alternate Nostril breathing. There is no day that I could go without it. Is simple yet powerful practice that can bring your system into balance. When we inhale through the left nostril we trigger the relaxation response or parasympathetic nervous system and when inhale through the right we stimulate the fight or flight response or sympathetic nervous system. And you can feel that instantly after just few rounds of Alternate nostril breathing. There should be no effort, dizziness or light headiness. If any of these appears leave the practice and try another day.
Close your right nostril with the thumb of the right hand.
Inhale through the left nostril, close the left nostril with ring finger of the right hand and exhale through the right nostril.
Inhale through right nostril, close the right nostril and exhale through the left nostril. This is one round. You can start with 5 rounds every day.
Then you can start counting for three or four on the inhale and the same count on the exhale for at least a week before you increase.
Just few of the wonderful benefits:
Improves our ability to focus the mind
Relax the whole system
Supports our lungs and respiratory functions
Restores balance in the left and right hemispheres of the brain, and clears the energetic channels
Rejuvenates the nervous system
Prepares for meditation
Bhujangasana - Cobra pose
Bhujangasana is also known as a Serpent pose and as many other poses in yoga represent the name of the animal after which is named. You can imagine how the cobra is raising it's head. Practice few cat and cow rounds to warm up the spine.
Lie on your front with tops of your feet flat and press them down gently into the floor.
Bend your elbows and bring the palms next your chest
Roll the thighs inwards and squeeze the glutes gently
Tuck your elbows into your body and gently pull them back
Look straight ahead, keeping the head aligned and not sinking into your neck.
Inhale lift the chest of the mat slightly by using the back muscles, exhale release.
Increase the lift gradually, rather than going into deep back bends straight away.
Benefits of Cobra Pose:
Improves menstrual cycle
Invigorates the mood
Stimulates organs in the abdomen, like the kidneys
Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions
Strengthens the spine
Janu Sirsasana - Head to knee pose
Extend your right leg in front of you, walking the left food as close as possible to the opposite groin. If your left knee is uncomfortable or not touching the ground place a pillow or roll towel under.
Flex your right foot (toes moving towards the knees and heel pushing away). Engage your upper thigh and avoid overextending the knee. Turn your torso facing towards the right leg.
Inhale rise your arms above the head, exhale fold forward flexing from the hips. Place both hands on or around your outstretched leg. Only bend forward as far as you can keeping your back straight and long. Keep your sitting bones firmly rooted.
Allow your chest to move forward with each inhale, like there is a flash light on your breast bone.
Allow the progress to happen gradually. Stay 10 breaths and repeat on the other side.
Benefits of the pose:
Calms the mind
Stretches the hips, back of the body and groins
Relieves menstrual discomfort
Helps release the symptoms of menopause
Stimulates the kidneys and liver.
Be mindful if you have a knee injury. Don’t bend to far and you can place the heel of the bend leg between the inner thigh and knee of the straight leg. Place a folded blanket or towel under the bend knee.
Sit on folded blanket or towel to elevate your hips so they can tilt into forward fold more easily.
Navasana -Boat pose
From sitting, bend the knees and bring them together. You can first hold the inner knees with both hands.
Engage the core. Inhale lift the legs of the mat and bring them perpendicular to the floor. Keep your back straight. You can stay here or bring the hands by the sides of your feet.
Feel the strength in the solar plexus. Imagine you are squeezing something between the inner thighs. Keep your breastbone lifting up towards the ceiling.
You can remain with the knees bend or extend the legs as shown on the picture below.
I have included Navasana or Boat pose as is working straight on the solar plexus which is connected with Manipura chakra or the energy centre which relates to our personal power and will. And I know sometimes could be hard to keep the positive vibes and inner strength when you and your significant one are trying to conceive.
Badha Konasana or Bound Angle
Bound angle is another tons of benefits type of pose. Apart that the kidney, bladder and prostate function are stimulated, bound angle promotes regular menstruation.
Join the feet together and allow the knees to fall out to the sides. Walk the feet as close as it fit comfortable towards the pubic bone.
Hold your feet with both hands. Gently press your arms against your thighs to open up your hips out further.
Inhale extend your spine on the exhale fold forward bending from the hips. If the inner thighs are tight, might be enough of a stretch by just joining the feet.
With each exhale relax your chest closer towards your feet, with each inhale elongate your spine. Stay 10 breaths.
Keep your eyes looking ahead of you so you can keep your chest lengthening too.
Repeat on the other side.
Upavistha Konasana - Seated angle pose
Extend your legs out to the sides