Trying to get pregnant can be a very emotional journey. The stress, the waiting, the appointments—it can all feel a bit overwhelming. I’ve seen close friends go through it. And during those tough months, one thing that really helped them stay calm and connected with their bodies was yoga.
Yoga isn’t a magic fix for fertility. But it does help in ways that matter. It lowers stress, balances hormones, improves blood flow, and supports reproductive health. And if your body feels supported, your mind tends to follow.
I’ve practiced yoga regularly for years and have trained under instructors who specialize in women’s health. Some of these poses are part of my daily routine, and others were shared with me by women who were trying to conceive. Together, they form a supportive, gentle sequence that can help boost your fertility naturally.
How Yoga Supports Fertility
Let’s keep it simple. Fertility can be influenced by several things—stress, hormonal imbalance, poor blood flow to reproductive organs, and inflammation. Yoga helps ease each of these areas.
- It relaxes your nervous system.
- Improves circulation to your pelvic region.
- Encourages hormonal balance.
- Creates space in the body and helps reduce emotional tension.
Even Harvard Medical School published findings that women who practiced yoga during fertility treatment had reduced anxiety and improved outcomes.
Now let’s look at the poses.
1. Butterfly Pose (Baddha Konasana)
This pose is my favorite for opening the hips and improving blood flow to the reproductive organs.
How to do it:
- Sit on the mat and bring the soles of your feet together.
- Let your knees fall out to the sides.
- Hold your feet and sit tall.
- Breathe deeply for 2–3 minutes.
Why it helps:
It stretches the inner thighs and improves circulation in the pelvic area. Great for hormonal health.
Pro tip: Use cushions under your knees if they feel strained.
2. Legs Up the Wall (Viparita Karani)
This pose is gentle and super relaxing. I often do it before bed.
How to do it:
- Sit sideways next to a wall.
- Swing your legs up and lie back.
- Let your arms rest by your sides.
- Stay here for 5–10 minutes.
Why it helps:
It improves blood flow to the uterus and ovaries. It also calms your nervous system.
Extra bonus: Helps with tired legs and swollen feet too.
3. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This dynamic movement is great for spinal flexibility and pelvic circulation.
How to do it:
- Get on hands and knees.
- Inhale and arch your back (cow).
- Exhale and round your spine (cat).
- Repeat for 1–2 minutes.
Why it helps:
It increases mobility in the spine and releases tension in the lower belly.
Tip: Sync the movement with your breath for the best results.
4. Cobra Pose (Bhujangasana)
A gentle backbend that lifts the chest and energizes the body.
How to do it:
- Lie on your belly.
- Place your palms under your shoulders.
- Press into the floor and lift your upper chest.
- Keep your elbows bent and shoulders relaxed.
Why it helps:
It stimulates hormone production and strengthens the lower back.
Caution: Avoid if you’re already pregnant or have back pain.
5. Bridge Pose (Setu Bandhasana)
This pose supports both fertility and emotional release.
How to do it:
- Lie on your back with knees bent and feet flat on the floor.
- Arms beside your body, palms down.
- Lift your hips up while keeping your feet grounded.
- Hold for a few breaths, then lower.
Why it helps:
Stimulates the thyroid gland, improves blood circulation, and opens the chest and hips.
Tip: Place a pillow or yoga block under your lower back for support if needed.
6. Reclining Bound Angle Pose (Supta Baddha Konasana)
Similar to the Butterfly Pose, but even more relaxing.
How to do it:
- Lie down on your back.
- Bring the soles of your feet together.
- Let your knees drop to the sides.
- Place cushions under your knees if needed.
Why it helps:
Deeply opens the pelvic area and calms the body. Great to practice during ovulation days.
My experience: I use this pose often when I feel emotionally heavy. It really helps soften the body and mind.
7. Child’s Pose (Balasana)
A grounding pose that brings peace to the mind and rest to the body.
How to do it:
- Kneel and sit back on your heels.
- Stretch your arms forward and rest your forehead on the mat.
- Breathe deeply and stay for a minute or two.
Why it helps:
Relieves back and belly tension. Helps quiet the mind. Especially helpful during PMS or post-ovulation.
Pro tip: Use a pillow under your chest if you want a softer version.
8. Seated Forward Bend (Paschimottanasana)
A deep stretch for the back and hamstrings. Go slow with this one.
How to do it:
- Sit with your legs extended forward.
- Inhale and reach your arms up.
- Exhale and fold forward over your legs.
- Don’t force. Use a strap or hold your ankles.
Why it helps:
Stretches the spine, calms the nervous system, and helps with digestion and circulation.
Note: Always bend from the hips, not the back.
Things to Keep in Mind
- Don’t overdo it. If a pose feels uncomfortable or stressful, skip it.
- Breathe slowly. Your breath tells your body to relax and feel safe.
- Be consistent. Practice 3–4 times a week, even for 15 minutes.
- Pair it with healthy habits. A balanced diet, enough sleep, and hydration support fertility too.
Final Thoughts
Yoga won’t solve everything—but it can support your fertility journey in powerful ways. These poses help you reconnect with your body, reduce stress, and create space for healing. I’ve seen it work for women trying to conceive naturally and those going through fertility treatments.
Let your yoga mat be your safe space. A place where you can breathe, stretch, and let go—one pose at a time.
