5 yoga poses to increase fertility and chances of conception
5 yoga poses to increase fertility and chances of conception
If you are unable to conceive, this is a common piece of advice that you will hear over and over again. If it was that easy, you would have become a mother by now, and she would be experiencing happiness, that's what comes to mind, isn't it?
Yoga is believed to be a calming and relaxing activity for the mind. And there is some research-based evidence that yoga can benefit infertility and help relieve mental and physical stress.
Here's how you can benefit from a regular yoga practice while trying to conceive. Let's see -
- Benefits for Fertility
- Role of security
- Role of in the best way
- Role of Yoga Asanas
- Role of Drawing Conclusions
Benefits of yoga for fertility –
In general, one-third of infertility cases are due to a female fertility problem, another one-third is due to a male problem, and the remaining cases are a combination of both or due to unknown causes.
Healthy lifestyle changes made through yoga can help promote healthy reproduction in both men and women, such as -
Strengthens the body -
Being overweight and obese is a factor in infertility in both men and women. Along with eating healthy foods, exercise is also an important part of any weight loss program.
If you've just started exercising, yoga is a gentle way to get your body in more regular motion. And although yoga poses won't necessarily work out your joints, they'll definitely make your muscles toned and flexible.
Yoga reduces - stress, depression and anxiety
Research has shown that 40-50 percent of women undergoing treatment for infertility experience some level of anxiety, depression, or both. A 2016 - 2017 study found this percentage to be even higher in both women and men.
Simply "resting" on this problem can be negative and lead to a vicious cycle of self-blame.
Incorporating yoga and mindfulness exercises (eg. deep breathing) into your daily routine can help reduce your body's serum markers of stress and, in turn, improve immune system function.
In a small 2014 study, 55 men undergoing infertility treatment did yoga and participated in a weekly discussion group for 6 weeks. Their self-described anxiety decreased by 20 to 25 percent.
Yoga balances hormones
A 2012 - 13 research review found that when stress is controlled, hormone levels are also positively affected.
The state of body and mind, breath and balance – they are all linked to each other. Having a regular yoga practice can help improve the interactions between the brain and hormones, which means hormones will be better balanced overall.
And again, this applies to both women and men. And with better hormone balance often comes an increase in sexual desire and reproductive function.
Yoga boosts sperm production
Low sperm count has become an increasingly common problem in men around the world. In many cases, a low sperm count can be attributed to lifestyle or environmental factors, such as obesity, smoking, or exposure to chemicals.
2013 -14 research showed that incorporating yoga into your daily life can help reduce stress and anxiety, regulate body function, and increase sperm production.
Although more research is needed in this area, all the research done so far has ultimately concluded that yoga can improve male reproductive health and help prevent infertility in women.
Yoga Increases the Success Rate of ART
If you are currently undergoing IVF or other assisted reproductive technology (ART), yoga can increase your chances of getting pregnant.
A 2018-19 study suggested that yoga helps promote the physical and psychological well-being of both men and women, which is essential for the success of ART.
Researchers examined 85 previous studies of couples who engaged in ART and yoga. They concluded that breathing, meditation, and yoga can reduce stress, depression, and anxiety, and reduce pain levels—all of which increase the chances of conception. That's why yoga should be adopted.
About the Safety of Fertility Yoga
Yoga to increase fertility can be completely safe, even if you are new to the practice or doing it for the first time. The important thing is that you start slow and learn to do each yoga asana gradually.
Going too deep into a pose without proper mastery can put you at risk of injury.
Also, you may want to ask your doctor if there is any reason why you should stay away from yoga. For example, what are the guidelines you should follow in yoga if you are practicing ovarian stimulation as part of IVF? With vigorous yoga, you may be at increased risk of an emergency medical condition called ovarian torsion.
Most of the yoga postures are gentle and do not require much physical activity, but still a doctor can tell you more clearly about what you should and should not do.
And you may want to avoid yoga in a heated environment — at least during your pregnancy. Research shows that doing yoga in an artificially heated environment can be dangerous during pregnancy.
Beneficial yoga to increase fertility
Yoga is a broad term describing several specific types of asanas. Each different type of yoga is performed with a specific sequence, atmosphere, or meditation. Some types of yoga are more suitable than others if you are trying to conceive or if you are new to yoga.
Special types of yoga are more beneficial - like
Hand
Iyengar – A type of Ashtanga yoga that focuses on the correct alignment of the body. Straps, wooden blocks, etc. can be used as aids to achieve correct posture.
Sanjeevani Yoga
Special types of yoga that harm the body - like
Bikram (which in layman's terms is yoga done in a heated environment)
Ashtanga – Yoga is based on eight principles consisting of a series of rigorous yoga asanas performed rapidly and combined with deep controlled breathing.
Setup
You should start with gentle forms of yoga while trying to conceive.
If you've been doing a rigorous type of yoga for years, check with your instructor and therapist for specific guidance on continuing your practice.
Best Yoga Asanas to Do - Like
According to Kristen Feig, a yoga instructor based in Boston, England, the following yoga poses are suitable and safe for couples trying to conceive –
1 - About Devi Mudra (Utkatasana) -
Yoga gurus explain that “like Virabhadrasana, this asana also stretches the hips and improves the heart.”
How to do -
Keep your feet roughly the same distance apart as you did for Virabhadrasana.
Bend your knees in a 90-degree angle.
Raise your arms parallel to the ground on either side of your body and then bend your elbows – also at 90 degrees – so that your hands point towards the sky. Alternatively, you can gently place your hands on the nape of your neck.
Stay in this position for 30 seconds to a full minute.
2 - About Uttan Shishosan
“Most people carry tension in their shoulders,” said yoga gurus. Uttana Shishosana is a mix between Balasana and Adhomukha Svanasana. This asana helps to “open the shoulders and release tension”. It also relaxes the hips and lifts the hips above the heart to increase blood flow throughout the body.
How to do -
Get on all fours in doggy, making sure your hips are directly over your knees, your shoulders are directly over your wrists for proper alignment, and your hands are flat on the ground in front of you, like in a doggy seat.
Curl your toes down, bringing your hands a few inches in front of you.
Then, while pressing your hands on the ground, move the buttocks slightly back towards the ankles.
Rest your forehead on the ground or on a blanket/towel.
Stay in this position for 30 seconds to a full minute.
3 - Savasana
Yoga guru says; remember to meditate at the end of yoga practice. Feig shared that Savasana "helps reduce anxiety and control stress." In addition, it "calms the body and mind and enhances overall mental health."
How to do -
Lie on your back with your legs spread and keep your arms near your waist with palms up. You can place a rolled-up blanket under your knees or wherever feel comfortable for support.
Relax in this position and focus on your breathing. Do your best not to let your mind wander to worries or obligations.
Stay in this position for 5 minutes. Increase this to 30 minutes over time.
Alternatively, you can meditate while sitting.
4 - Virabhadrasana 2
This powerful asana "builds strength in the hips/thighs/abdomen," says the yoga guru. And more importantly, it helps to "expel negative energy through the hips".
How to do -
Stand straight with your feet 3 to 4 feet apart and extend your arms to your sides – palms facing down – parallel to the floor.
Turn your left foot 90 degrees to the left while turning your right foot slightly inward, keeping your heel in alignment.
Bend your left knee so that your shin is perpendicular to the ground (don't let it go past your ankle) and keep your torso neutral with your arms extended.
Stay in this position for 30 seconds to a full minute. Then repeat on the other side.
5 - Supta Bardha Konasana
According to the yoga guru, this yoga asana “helps relieve tension and stress in the hips/groin where women often feel trauma and stress.”
How to do -
In the beginning of this asana, lie flat on the back, in which your legs are straight forward both hands are placed on the ground beside you and palms are facing upwards.
Now bend both knees outwards by joining the soles of your feet together.
Stay in this pose for a while and if you are unable to touch the floor with your knees, consider supporting your outer thighs with a rolled-up towel/blanket.
If you are doing this pose for the first time, stay in this pose for 1 minute – and do not forget to keep breathing. Practice staying in this pose for 5 to 10 minutes.
Bottom line -
If you're new to yoga or need guidance on a specific position, find a local yoga teacher, or a yoga guru, watch yoga videos on YouTube, or take an online class. Whatever posture you choose to do, pay special attention to your breath.
Although simply doing yoga may not automatically lead to a baby, but it can help you improve many aspects of your life that are causing you problems in conceiving. Carry on practicing yoga and enjoy life.
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