What you find below are yoga poses known to help improve fertility, flexibility and blood circulation lower body parts in women. Try the following with the right posture and breathing techniques. Does not stretch beyond a certain level of comfort but the stretches help to lengthen the muscles and make them soft and pliable?
Top 7 Yoga Poses to Boost Fertility
1. Seated Forward Fold
How to do?
- Lay a floor mat and sit down on the mat.
- Reach out with your hands to touch your toes or beyond.
- Bend down completely and try to touch the head to the knees.
Number of Repetitions: It is best to hold the posture for 30 seconds and more and repeat.
How it Benefits: This yoga posture helps to stimulate the uterus and the ovaries. The posture of bending forward helps to stretch muscles of the hamstrings, hips and lower back. It helps to relieve stress, depression as well as improve fertility levels.
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2. Standing Forward Bend
How to do?
- Stand straight with feet placed on the floor and slightly apart.
- Reach up with both hands and touchdown.
- Try to touch the floor with the palms of the hands.
- If not possible touch the toes or the calf muscles.
- Hold for 30 seconds or more.
Number of Repetitions: Hold the pose for 30 seconds and do three or four sets.
How it Benefits: This is a good stretch for the body and a helpful yogic posture as well. It stretches out the muscles at the back and improves blood supply to the nervous system as well as the pelvic region. The bend helps in relieving the stress of the abdomen as well as helps make spinal cord flexible. It is a beneficial stretch to do early morning or after a strenuous workout.
3. Baddha Konasana
How to do?
- Sit in a comfortable position with the spine straight and stretch out legs in front.
- Bend the legs inside so that soles of both feet face each other.
- Hold the feet together with one hand and pull close to the pelvic area.
- As you hold your feet move thighs up and down akin to butterfly wings.
Number of Repetitions: This asana helps to open up the inner thighs and works on the pelvic area. It is ideal to try this asana 5-10 times and do it every day.
How it Benefits: This asana is also called the butterfly pose. It helps to stretch out muscles of the inner thigh area, knees, genitals, and the hip area. It is a beneficial exercise not only to improve vaginal flexibility but also makes delivery less painful for pregnant women. It is safe for them to practice this asana.
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4. Supta Baddha Konasana
How to do?
- Lay a floor mat on the ground and you can opt for a rolled towel or a pillow to support the neck.
- Lie down straight on your back.
- Keep palms facing upward and plant them firm on both sides.
- Bend knees upwards and keep soles of both feet touching the floor.
- Stretch out the knees to either side and allow both feet to touch.
- Hold the asana for five or more minutes.
Number of Repetitions: The exercise can be done three or four times, holding the asana for a few minutes every time.
How it Benefits: It is a closed butterfly poses but done in a sleeping position. It helps in strengthening groin muscles and inner thigh. It is beneficial for reducing any pain that might be associated with stress, bloating or menstrual cramps.
[ Read: Yoga Poses for Tight Hips ]
5. Shoulder Stand Pose
How to do?
- Layout a floor mat on the floor.
- Lie down on it.
- Start by lifting both legs off the ground.
- Support both hips with the arms, the elbows resting on the ground.
- Hold for several seconds.
Number of Repetitions: This exercise requires holding the pose for 30 seconds or more. Repeat three to four times to see the effects.
How it Benefits: The exercise helps in strengthening the shoulders and increases blood circulation in the lower body as well. The pose stimulates the thyroid gland and relaxes throat and tongue. The pose helps to increase blood flow to uterus as well as accentuates benefits by reducing bloatedness of the stomach.
[ Read: Morning Yoga Poses to Start Your Day ]
6. Bridge Pose
How to do?
- Lay down on a floor mat on your back.
- Place your arms by either side.
- Bend the knees and place feet on the ground.
- Lift up pelvic area in an upward direction and from the core area.
- Balance the body on your arms as well as by maintaining feet on the ground.
- Stay in the same posture for 10 to 15 seconds.
Number of Repetitions: It is best to do the exercise 4-5 times to see benefits.
How it Benefits: The bridge pose is known to help the lower body. It strengthens muscles in the pelvic floor area as well as in the core region. It also has a positive impact on the central nervous system and the brain. It helps to improve blood circulation through the body as well.
[ Read: Yoga Poses to Get Rid of Back Fat ]
7. Bhujangasana
How to do?
- Lie flat on the ground with face down on the floor mat.
- Keep legs close together as well as hands by the sides.
- Take a deep breath while lifting the front of the body from the stomach by pressing down on the ground with the palms of the hands.
- Lift the upper body away from the ground and stretch back your neck.
- Hold in position, breathe out and come back to the original posture.
Number of Repetitions: The exercise can be done 5 times by holding the position every time for a few seconds.
How it Benefits: The exercise needs the person to assume the position of the cobra. It helps to increase the flexibility of muscles, strengthens the back, shoulders as well as tones the abdominal region. It helps to improve blood circulation as well.
The above exercises are beneficial for boosting fertility in women. These can be combined with other active exercises to help one to see the benefits.
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