Fertility & Prenatal Exercises

Bound Angle Pose (Baddha konasana)

 

Benefits

• heats up the groin area
• opens up hip
• stimulates reproductive organs
• massages bladder and kidneys
• promotes blood circulation in lower body 
• improves fertility
• soothes PMS and sciatica

Instructions

1. Sit on a mat and bring the soles of your feet together.
2. Grab your ankles with your hands.
3. Elongate your spine and straighten up your back.
4. Inhale. On exhalation, gently hinge forward at hips. Lean as far as you can.
5. Allow knees to relax and never force them down.
6. Stay in position for 1 to 5 minutes.
7. Slowly raise your torso to return to sitting position.

Fertility & Prenatal Exercises

Seated Forward Bend Pose (Paschimottanasana)

 

Benefits

• boost fertility by massages and stimulates ovaries and uterus
• stimulates liver and kidneys function to boost fertility in male and female
• relieves PMS symptoms
• improves reproductive health by massaging reproductive organs
• improves digestion system
• stretches hamstrings and lower back

Instructions

1. Seat on a mat with legs stretch straight in front of you.
2. Elongate your spine and sit up straight.
3. Inhale. Raise your arms with fingers pointing to the ceiling.
4. Bend your torso forward to reach your feet with your hands.
5. You may use a towel to extend your reach if necessary.
6. Exhale. Elongate your spine and lean forward from your hip joints, not from your waist.
7. Stay in position for at least 1 minutes to 5 minutes if possible.
8. Continue to push your belly towards your thighs during each exhalation.
9. Return to sitting position and relax.

 

Fertility & Prenatal Exercises

Half Lord of the Fishes Pose

 Benefits

• boost fertility by stimulating liver and kidneys functions
• massages digestion system
• improves spine misalignment
• stretches shoulders, hips, back and neck muscles

Cautions

This pose is not suitable for people with back injury or while pregnant.

Instructions

1. Sit on a mat. Bring your left foot and slide it beneath your right leg.
2. Bring your right leg close to your hip by bending your knee.
3. Step the right foot over the left leg and stand it on the floor outside your left hip. The right knee will point directly up at the ceiling. 
4. Inhale. On exhalation, turn your torso to your right.
5. Press your right palm on the floor behind your right buttock.
6. Place your left arm on the outside of your right thigh.
7. Press the sole of your right foot to the floor and release the right groin.
8. Lean upper torso slightly back against your shoulder blades.
9. Turn your head to the right looking over your shoulder.
10. Stay in this pose for a minute and gradually increase to 3 minutes at a time.
11. Release from pose and repeat steps 1-10 to the other side.

Fertility & Prenatal Exercises

Lotus Pose

Benefits

• stimulates spine and pelvis
• de-stress by calming the brain
• eases menstrual discomfort and sciatica
• relaxes joints and ligaments
• opens up hips

Instructions

1. Sit on a mat. Spread legs straight in front of you to start with.
2. Bring right foot to your groin by bending your knee. Or rest your foot on your bent left knee if you are flexible enough, sole facing upward.
3. Bring your left foot to your groin, rest it on top of your right foot or on your right knee if you are flexible enough, sole facing upward.
4. Rock your leg back and forth a few times, exploring the full range of movement of the hip joint. 
5. Place your hands palms up in jnana mudra, with the thumbs and first fingers touching on each side of your knees.
6. Elongate your spine and straighten up your back.
7. Meditate for as long as you feel comfortable with.

Fertility & Prenatal Exercises

Cobra Pose

Benefits

• massage reproductive organs
• relaxes shoulders
• opens up chest
• strengthens arms and shoulders
• relaxes lower back
• tones buttocks
• improves blood circulation through the spinal and pelvic regions

Instructions

1. Lie on your tummy on a mat with toes pointing towards the back.
2. Place your palms on the floor near your body next to your ribs.
3. On inhalation. Gently push yourself up with your hands.
4. Raise your head and chest upwards away from the floor.
5. Tilt back your head.
6. Lift your chest as far away from the mat as you can.
7. On exhalation. Slowly tilt your head towards the floor till it touches the mat.
8. To exit. Lift yourself up to a sitting position through a kneeling position.
9. Relax.

Fertility & Prenatal Exercises

Fertility Yoga pose for Men

Downward Facing Dog

 

Benefits

• calms the brain
• eases back pain, sciatica and sinusitis
• boosts energy level
• reduces anxiety and depression
• strengthens and tones the arms and legs
• strengthens the spine
• stretches legs and hamstrings

Instructions

1. Position yourself on your knees and hands on a yoga mat.
2. Keep your knees under your hips and hands at shoulder width apart placed slightly forward from shoulders.
3. Inhale. On exhalation. Stand on your tiptoe, lift your knees off the floor.
4. Elongate your spine.
5. Press your heels to the floor to stretch your hamstrings.
6. Tug your head in and keep your eyes on your knees.
7. Stay in this position for at least 3 minutes or as long as you can.

Fertility & Prenatal Exercises

Bow Pose

Benefits

• stimulates reproductive organs
• massages ovaries
• promotes blood flow to reproductive organs
• strengthens back muscles
• stretches front body
• opens up chest to improve lungs function
• stretches thighs, groins and ankles

Instructions

1. Lie on stomach with hands alongside torso and palms up.
2. Inhale. On exhalation, band knees and start to bring heels as close to buttocks as possible.
3. Reach back with hands and hold ankles. Keep knees at hip width throughout the pose.
4. Exhale. On inhalation, lift heels away from buttocks while lifting thighs away from mat.
5. Tug in tailbone toward the floor and keep back muscles relax.
6. Continue to lift up heels and thighs while pressing shoulders blades firmly against your back to open up your chest.
7. Pull shoulders away from ears.
8. Keep breathing during the pose.
9. Stay in pose for 15-30 seconds. 
10. On exhalation, release ankles to exit and rest on mat.

Fertility & Prenatal Exercises

Wide-Legged Seated Forward Fold

 This pose can boost your fertility as well as promote good health during pregnancy.

Benefits

• stretches hamstrings, calves and groins
• strengthens spine
• increases blood flow to the pelvis
• massages reproductive organs
• stimulates digestion and metabolism
• relieves anxiety and fatigue.

Instructions

1. Sit on a mat, add a soft blanket on top if necessary during pregnancy for extra comfort.
2. Open your legs as wide as you can without straining your muscles. Make sure your pelvis is in the centre.
3. Elongate your spine by sitting upright.
4. Inhale and raise your arms from your sides to reach the ceiling above your head. Exhale.
5. You may stay in this position if you feel a substantial stretch in your legs. Keep breathing steady.
6. Draw in your lower abdomen and tense your muscles around your vagina and anus.
7. On exhalation. Walk your hands out in front of you.
8. Keep breathing and tense your muscles for as long as you can. Relax muscles and tense again.
9. Stop reaching forward when you feel a substantial stretch. Elongate your spine instead of trying to force yourself to reach further.
10. DO NOT press your growing tummy onto the floor during pregnancy.
11. Maintain breathing steadily and hold for as long as you feel comfortable with.
12. Tense your muscles again and slowly walk back with your hands in order to exit this pose.
13. Slowly bend your knees and bring your legs together.
14. Relax.

 

Fertility & Prenatal Exercises

The Bridge Pose

This pose is beneficial both during preconception and while you are pregnant.

Benefits

• opens up chest
• stretches neck, spine and back
• opens up pelvic
• regulates menstruation
• balances hormones
• stimulates the lungs, thyroid glands, and abdominal organs
• reduces backache and headache

 

Instructions

1. Lie flat on your back on a mat or a thick blanket.
2. Keep your feet together and soles touching your buttocks with knees bent.
3. Raise your chin and elongate your spine.
4. Tug your tailbone in and lift your hips as high as you can manage.
5. Keep your knees over the ankles, perpendicular to the floor. 
6. Regulate your breathing and hold this pose for 30 seconds.
7. Inhale. On exhalation, slowly lower your hips by rolling your spine onto the floor.

 

Fertility & Prenatal Exercises

 Reclining hero pose

 

Caution

Perform this pose only if you are fairly flexible and able to sit on your buttocks between your legs relatively at ease.

Benefits

• stretches abdomen and massage reproductive organs to boost fertility
• stretches knees and ankles to prevent cramps
• improve digestion system by massaging abdomen
• relieves symptoms of menstrual pain
• regulate menstrual cycle

Instructions

1. Sit on your buttocks between your legs.
2. Inhale. On exhalation, slowing lean your torso back onto the floor.
3. First, use your hands and arms to support your weight.
4. Then, slowly lower your pelvis and lower back.
5. Sink your tailbone onto the floor as much as you can.
6. Maintain regular breathing and stay in reclining pose for 30 seconds to a minute. Gradually increase to 5 minutes as you feel more comfortable.
7. To get out from this pose. Support your torso with your arms.
8. Slowly raise your torso to sitting position.

 

Fertility & Prenatal Exercises

Boost fertility with yoga

Child's pose (Balasana)

Child's pose

Baby in a natural child's pose

Child's pose is a natural relaxing sleeping position during infancy.

Start by kneeling on a mat. Relax, then seat on your heels while slowly bending your torso down to your thighs. Rest your forehead on the floor or on the side like a baby. You can outstretch your arms resting above your head or rest your arms on your sides. You may also spread your knees slightly apart to get more comfortable in this pose. To leave this pose, inhale as you raise your torso. Rest in this pose for 1-3 minutes or as long as you feel comfortable. For an extra fertility boost, place your fists on your ovary between your tummy and thighs for additional blood circulation around your reproductive area.

• this pose stretches your hips, thighs and ankles
• massages your reproductive and digestive system
• helps to relax your mind 
• relaxes your shoulders
• reduces blood pressure
• helps balance your endocrine system

Fertility & Prenatal Exercises

Head-to-Knee Forward Bend (Janu Sirsasana)

 

Head to knee forward bend

Begin by sitting on the floor spreading out both legs forward. Bring one leg in so the sole of your foot touches your inner thigh if possible. Leave the other leg straight and hold that foot for as long as you can. Repeat on the other leg and make sure you use your back when reaching for your extended foot, not just your shoulders. Practice daily for optimal benefits.

• this pose helps stimulate your liver and kidneys
• improve digestion by massaging lower abdomen
• helps relieve menstrual problems and PMS
• relaxes fatigue and ease anxiety
• strengthens your back muscles, prepare your body for pregnancy

Fertility & Prenatal Exercises

  Reclining bound angle (supta baddha konasana)

Start exhaling then gently lower your back toward the floor, lean on your hands for support if necessary. Lie flat on your back and gradually spread your knees towards the ground stretching your inner thighs. Place the soles of your feet together and lay your hands and arms on your sides. Stay in this pose for 5-10 minutes focusing on your breath. Keep inhaling and exhaling. Finish the pose by pressing your thighs together with your hands, roll to one side and pull yourself up.

• this pose calms the nervous system
• stretches your inner thighs
• increases blood circulation in the lower abdomen
• improve fertility by improving blood circulation in the lower abdomen

 

Fertility & Prenatal Exercises

Boost fertility with Yoga

Yoga can improve egg and sperm quality in order to increase your chance of getting pregnant.  By increasing blood flow to the reproductive system, helping you to de-stress and improve the odds to conceive.


Practice following yoga pose everyday to boost fertility.



Place your body close to the wall with your legs up. This is a restorative position that is beneficial for everyone who has a pelvic. 

 

• Gradually stretches the back of your legs, inner thighs and lower back to relieve aches and pains.
• Gently ease menstrual cramps, PMS and other symptoms caused by our menstrual cycle.
• Increase blood flow helps testicular and ovarian related issues.
• De-stress and ease anxiety