Best Yoga Positions for Fertility - Simple Yoga Poses to Battle Infertility

The best yoga positions to aid fertility have a few key things in common:

- Increase Circulation to the Reproductive Organs
- Balance Hormones
- Reduce Stress

You made have already heard that inversions like headstand and shoulder stand are powerful fertility aids.  Those positions didn’t make our list for one simple reason: they should be done with proper supervision.  These poses made our list of the five best yoga positions to aid fertility because they don’t need supervision.  In fact, they can be done in the safety and privacy of your home with no risk.

1. Supta Baddha Konasana - Reclining Goddess Pose

This pose has the ability to soften the internal organs, open the pelvis, unburden the heart and calm the mind.   I like to use one or two bolsters, but you can use a bolster and a block, four blankets or a combination of the above to create your own cozy haven for relaxation .

Set up a block or bolster for height crosswise.  Then lay (for the spine) a bolster or blankets perpendicular to the first.  You should have a gentle sloping ramp where the head is highest, then heart, then pelvis on the ground.  Your torso is supported at an angle, your hips are on the floor and you can lean back, draw your heels in, soles touching, and relax.  If your groins are overly tight or loose, you may benefit by a block, or pillow under each knee to soften the groins and support the pelvis in relaxing. 

The key is that once you are settled to stay and breathe deeply, allowing the mind to scan the body for tension and release it breath by breath.  I also like to infuse the internal organs with white light as you inhale, and allow yourself to release any tightness on the exhale, creating more space internally with each breath.   You can stay for 5-15 minutes in this pose for the greatest benefit. Put an eye pillow or eye covering on. This is also a great pose for PMS.

2. Double Pigeon - Seated Legs Bound Cross-Legged

Double pigeon helps to release stored emotional trauma in the periformis muscle, which guards the gateway of energy in the hips and pelvis.  The hips, when released, reduce tension, emotional pain and chronic holding. Opening up the hips allows for increased blood flow, and energy to the reproductive organs in the pelvis.  Double pigeon is a seated pose where one shin stacks perfectly on top of the other, and creates an equilateral triangle from the shins to the pubic bone.

Feet are flexed, spine long and pubic bone threads back so that the hips can release up and over the bent legs. Breathing is key in honoring your body’s edges of resistance and allowing it to open when it’s ready. You can extend the arms straight in front, with your elbows on the floor and create prayer pose with your hands and place your thumbs at your third eye, fore fingers on the forehead or extend the fingers on the ground and walk the hands out until your arms are straight. Breathe until the discomfort softens, and then change sides, alternating opposite foot on top of knee.  Shins parallel.

If doing this doesn't help, try sitting in a chair and crossing you ankle over your knee and let gravity take it down to soften the hip. Hinge forward from the hips and breathe.

3. Reclining Half Pigeon (Seated Thread the Needle)

An alternate version for the knees is to lay on your back.  Hug both knees into your chest.  Lower your left foot to the floor and stack your right ankle on top of your left knee.  Reach through the center hole and clasp your left shin.  Flex the top foot and soften the bottom ankle.  Gently pull the leg in to activate the periformis on the right side.  Breathe deeply and visualize more space where you feel the tightest. Breathe until it softens.  Change sides.  Be aware of added unnecessary tension in shoulders, jaw and face, keep breathing deeper to soften any reactions to the sensation.

4. Baddha Konasana - Butterfly

According to B.K.S. Iyengar this pose is a blessing to women. It stimulates the abdominals and ovaries.
Sit comfortably on a rug or yoga mat. Draw your heels together in front of your pubic bone, allowing your knees to open outward.

*If your knees won't open fully, this just means your pelvis isn't open yet. For your comfort, you can sit on a blanket or firm pillow to elevate your hips, this will help.

Close your eyes a moment and tune into your breath. Soften your belly and allow your inhale to fill the space between your belly button and pubic bone, as if you could breathe into your womb.  As you exhale draw the belly gently in toward the low back, massaging your internal organs.Press your feet firmly together to allow your inner groins to stretch as you elongate the spine up and out of the hips.  Stay here a few breaths.

As you breathe, your body will soften into the pose.  If you feel you can lean forward without collapsing the lower back, extend forward over your heels reaching up through the crown of the head.

Hold onto your feet with your hands, and gently press your knees toward the floor with your elbows.  Breathe into the sensation in your hips. Keep your shoulders and face soft.
This pose helps to open the hips and increases circulation in the pelvis, it has been known to help balance irregular menstruation and helps the ovaries to function properly.
5. Upavistha Konasana - Seated Wide Legged Angle Pose

This pose stretches the hamstrings and helps the blood to circulate properly in the pelvic region and keeps it healthy.

Sit on your mat or rug, and open your legs wide. If your legs won't open fully, this just means your pelvis or hamstrings aren't open yet. For your comfort, you can sit on a blanket or firm pillow to elevate your hips.
Flex your feet back toward your face and make sure your feet are straight up and down, perpendicular to the floor.  Lift up through your heart and extend your spine on an inhale.  With a long spine, slowly walk your hands forward until you feel the first sensation in your groins and hamstrings.  Stop here and breathe.  Inhaling as if you could breathe into your womb, allowing the belly to soften and swell then exhale drawing your belly in.  When you feel the body has opened, walk your fingers forward until your next edge of sensation.  Stop and breathe, and then continue.  Once you are fully extended, you can slowly rise, lead with the heart and gently shake out your legs.
This pose is beneficial because it helps regulate menstrual flow and also nourishes the ovaries. One of the wonderful benefits of Yoga is it teaches you to respect your process.  Treat yourself gently as you approach these poses, knowing that mastery doesn't occur overnight.  Treat yourself just as gently as you proceed on your path toward parenthood. Accept and honor your limitations and don’t push past the point to where you are in pain or massive discomfort.


6. Viparita Karani - Legs Up The Wall

This pose is restorative and helps to calm the nervous system and the heart rate.  It is powerful for women because of its inversion qualities and ability to focus on the reproductive organs.

Find space at a wall.  You can use a blanket underneath your hips if you want. Lay on the floor and scoot your bottom as you walk your legs up the wall until your hips are level and your back is on the floor.  Put one hand on your belly and one hand on your heart or the arms can lay open, creating space in the heart.

This pose is about receiving and surrendering.  Let your breath be soft and deep, allow your mind to quiet and surrender to the pose.  You will feel the circulation in your body shift.  Imagine a waterfall starting at your legs, pooling at the hips and slowly spilling down into the heart and the brain.  This visual will follow the natural flow of energy as it cultivates a calm nervous system.  This pose can be done while you're menstruating as long as the hips are level.  This pose has great healing qualities and is a gem for women. It is a great pose for insomnia, anxiety and jet lag as well.

Poses can help you lose inches and fat as well, to learn more about this, visit: Yoga Weight Loss