Oh, Baby! A Couple’s Yoga Guide to Conceiving

10 Yoga Poses for Men and Women to Increase Fertility

Most people know the general benefits of yoga: reduced stress, lowered heart rate and increased flexibility—to name a few. Good news: There are bonus benefits, too. Certain poses can increase your chances of conception.

Top conception websites are in agreement that stress is a major contributor in conception-related problems in women. These sites also agree that inactivity in men can reduce sperm count.

Yoga is a good option to combat these issues. Some experts also believe that certain poses can stimulate hormone-secreting glands and/or increase blood flow to the pelvis, resulting in increased fertility. Check out the top five poses for men and women below.

Top 5 Poses for Men

1. Agnisar Kriya

This pose is said to increase sperm count. To begin, place your feet shoulder-width apart and bend forward, resting your palms on your knees. First, keep your stomach loose and exhale. Pull your abdomen in as much as you can. Then, loosen your stomach muscles slowly, inhale and relax.

2. Urdhva Dhanurasana

Also known as the Upward Bow or Wheel Pose, Urdhva Dhanurasana benefits the nervous system and stimulates hormone secretion in glands that aid in fertility. This pose can be achieved by first laying on your back with knees in the air and feet flat on the ground. With bent elbows, lay your palms flat on the ground by your head. Begin to raise your body off the ground, leading with your pelvis, next with your chest and finish by rolling onto the crown of our head. Lastly, push yourself off the ground, so your only contact with the floor is of your hand and feet. Hold this pose for two to three breaths.

3. Ashwini Mudra

This pose is known as the Horse Gesture Pose and increases blood flow to the perineum. It is a very simple practice. Begin by sitting in a position you find comfortable. Breathe normally and relax. Then, contract the anal sphincter muscles for a few moments, then release. Repeat as you feel comfortable.

4. Bhastrika Pranayam

To increase sperm motility, try Bhastrika Pranayam. Begin by sitting on the floor with your legs crossed. Your back should be straight and your hands should be resting on your knees. Breathe out with full energy through both nostrils, then breathe in with the same vigor to expand your lungs. Keep doing this in a rhythmic fashion 30 to 40 times.

5. Salabhasana

Most famously known as the Locust Pose, Salabhasana strengthens the lower back and abdomen and (most importantly for our purpose) reduces stress. Begin by laying flat on your stomach with your legs and feet together. Your arms may lay flat beside you with your palms up. Press your coccyx toward the pelvis. Next, lift your head, upper torso, arms and legs away from the floor while simultaneously taking in a breath. Be sure to keep your neck aligned with your spine. Hold a few moments and release.

Top 5 Poses for Women

1. Agnistambhasana (modified)

Also known as the Fire Log Pose, Agnistambhasana is a lot like sitting cross-legged. The modified version is a half ankle to knee pose, which may help align a woman’s uterus. Hold this pose for a few seconds, then release and begin on your opposite leg.

2. Paschimottanasana

The common name for this pose is Seated Forward Fold, and its major fertility benefit is that it stretches the hips. Begin by sitting up straight with your legs out in front of you. Reach out your arms to the sides, then up (as you inhale), and then fold forward, grabbing your feet as you are able.

3. Viparita Karani

You may already be practicing this pose and you don’t even know it! Viparita Karani is also known as the Legs-Up-the-Wall Pose. You should practice this pose after intercourse and let gravity do its work to bring sperm down.

4. Bhujangasana

It is said that Bhujangasana, or the Cobra Pose, triggers certain hormones that aid in cervical mucus production, something very important to get that fertilized egg to stick. Begin by laying flat on your stomach with your forehead on the floor. Next, place your hands beneath your shoulders and gently push your body off the floor. Lean your head back and stretch your abdomen. Hold for a few breaths, then release.

5. Setu Bandhasana

This is also known as the Supported Bridge Pose. It is useful in treating stress, fatigue and anxiety, all symptoms that hinder conception. Begin by laying flat on your back with your knees folded. Reach out your arms across the floor and grasp your ankles, then raise your pelvis while keeping your shoulders and neck on the floor. Breathe normally and slowly. Hold the pose for 30 seconds or more.