Looking for some yoga poses for fertility? To help you cope with the stresses of fertility and boost your chances of conception?
After teaching over 10,000 hours of fertility yoga classes, I can say without a doubt that the best yoga poses for fertility, and the most impactul use of your time. are restful poses. Yes my dear, you need rest. Your body needs rejuvenation from depletion and stress. Do not fall into the trap of pushing harder and ‘sweating out your stress’. It does not apply to fertility.
With rest in mind, these are the yoga poses I’m finding extra nourishing right now for balancing hormones, promoting calm, and refueling the body.
I feel like I’m returning home to my body when I sink into these poses.
Some often say, well these are just regular old yoga poses. What makes them different for fertility. My answer? The shape we create is secondary to the intention behind why we’re doing the pose. You have come to the mat for your fertility, not for a work out. What is your intention for your practice today? Calm? Stability? Balance? Spaciousness? Relief? Rest? Rejuvenation?
Sometimes this is hard to tune into what you need right now. It necessitates self-reflection which takes a moment before jumping in. But trust that as you learn to listen to your body it will serve you now, during your fertility journey, and beyond through pregnancy and post-partum. Because I trust that you will get there.
Whatever your intention is, say it a few times as you settle into the pose.
Choose one of these 3 poses based on where you are in your cycle and what you think will feel good right now. Indulge yourself ✨
Supported Bound Angle Pose
The quintessential fertility pose. Anytime, anywhere, anyhow…
Photo: Kerry Hinds |
When to do this pose: When you’re feeling ready to receive and want to create spaciousness in the pelvic area. Great for anytime in any cycle as this gives lots of freedom in the pelvis. Stay for 5 – 10 minutes.
Fertility Boost: This pose enhances blood flow to reproductive organs, activates your parasympathetic nervous system, and aids the lymphatic system by opening the inner thighs.
Tips: if you don’t have all the props, lay flat on the floor. Make sure that you support the hips with either a blanket wrapped around the angles or some stacked blankets under the upper thighs. Make sure your elbows are supported so they are not floating in space!
Supported Child’s Pose
A yogic hug…
When to do this pose: when you want to ground yourself and feel safe and supported. I love this pose for almost anytime in the cycle – except during a stim cycle/post retrieval (too much pressure on the pelvis for some). Breath deeply into the back ribs. Hold for 10 – 20 deep breaths or longer – changing the direction of your head half way through.
Fertility Boost: reduces cortisol, creates space for reproductive organs, and relaxes the uterus and connecting muscles & tissues.
Tips: Don’t love child’s pose? You’re not alone. If your knees or ankles aren’t having it (please don’t try and push through discomfort!), try stretching out your legs and just laying belly down on the bolster with your pelvis on the bolster (ending at the hip crease). The bolster will need to be flat on the floor.
Supported Bridge
A lower back sigh of relief…
When to do this pose: Amazing for the follicular, ovulation, and luteal phases. Spending a little bit of time here after a FET transfer and during the 2ww is magical ✨. Avoid during heavy flow days, during stim cycles, and after an egg retrieval. Hang out here for 3-5 minutes.
Fertility Boost: stimulates your thyroid, improves circulation to your pelvis, and increases apana vayu (downward flowing energy that is so important for conception).
Tip: if you don’t have a bolster, a block will work but make sure it’s right at the sacrum (triangular bone at the base of the spine).
Yoga Props, Meditations, and More Poses
YOGA PROPS: Having props for setting up your restorative poses is a game changer. Blocks and blankets are where I like to start, and then when you’re ready, a bolster will bring it all together! Here are some nice entry levels blocks by Gaiam that won’t break the bank (and yes – definitely buy 2!) Want to go all in with props? Check out my full list of prop recommendations here.
More Fertility Yoga Poses to try: head on over to my restorative yoga poses for fertility page on the website with 15 poses you can try out.
Free Meditations: Check out my Soundcloud site where I have some meditations and visualizations specifically for fertility. Here you go!
Want to explore and go deeper into a fertility-focused yoga practice with me?
There is always something happening in the studio! From Livestream classes, to on-demand programs, to workshops (and retreats!) Check what is happening now and join me and others to building community around your experiences. Fertile Body Yoga Studio Offerings.
Heads up that some of the links that go to websites may be affiliate links. I only provide links to products that I personally recommend and when you click on the link and purchase, I get a very small percentage of that sale as a thank you for the recommendation. It truly does not affect your price at all!
