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6 Yoga poses for women to boost fertility - A bit of physical exercise towards motherhood!

+3 votes
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Paschimottanasana (Seated forward bend):

The following video gives a complete explanation on the step by step process, along with the breathing techniques involved in Paschimottanasana--

Benefits of the asana are:

  • Stimulates the uterus

  • Increases the fertility factor of male, removes the infertility

  • Strengthens the hip bones reducing menstrual problems in females

  • Can aid in normal delivery by strengthening the bones and inner reproductive organs

  • Relieves symptoms of dysmenorrheal and menopause

  • Good for reducing weight and obesity, which are some of the reasons for infertility

  • Relieves symptoms of dysmenorrhea and menopause

  • Relieves stress and tension by calming the brain in-turn enhancing fertility

 

Hastapadasana (Standing forward bend):

The following video gives a complete explanation on the step by step process along with the breathing techniques involved in Hastapadasana--  

Benefits of the asana are:

  • Improves blood circulation to the pelvic region

  • Stimulates urogenital and endocrine systems

  • Tones abdominal region which involves reduction of fat/ reducing the obesity

Baddha Konasana (Butterfly Pose):

The following video gives a complete explanation on the step by step process along with the breathing techniques involved in Baddha Konasana--

Benefits of the asana are:

  • Strengthens and improves flexibility in the inner thighs, reproductive organs and the knees

  • Eases menstrual discomfort

  • Plays major role in stimulating prostate glands and ovaries, in-turn improving the functioning of reproductive organs in men and women

  • Addresses sexual inhibitions

  • It acts as a stress relieve

Viparita Karani (Legs up the wall pose):

The following video gives a complete explanation on the step by step process along with the breathing techniques involved in Viparita Karani-- 

Benefits of this asana are:

  •   Enhances the flow of blood to pelvic region

  •  Thus, help in overcoming testicular, semen, and ovarian problems

  •   Helps alleviate depression, which could be a hindrance to fertility

  •   Lying in this position post intercourse can enhance the chances of conception

Nadi Shodhan pranayama (Alternate Nostril Breathing):

This is one of the breathing techniques which involve inhaling from one nostril and exhaling from the other. This alternate nostril breathing has a calming and purifying effect on body. 

The following video shows the step by step procedure for Nadi Shodhan Pranayam --

Benefits of alternate nostril breathing are:

  • Helps purify the Nadis, which are small energy channels in the body

  • Since it has a calming effect on the body, it enhances fertility, increasing the chances of conception

Bhramari Pranayama (Bee breath):

This breathing technique is characterized by producing humming vibrations which activate the human body.

The step by step process to do this is explained in the following video -- 

Benefits of bee breathe technique:

  • Activates the pituitary gland - which is the master gland for regulation of other glands, including endocrine glands

  • Since endocrine glands are regulated in an active way, child birth also becomes easy

  • Helps reduce stress, rejuvenating the body

posted Feb 1, 2016 by anonymous

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+1 vote

Vajrasana - Thunderbolt pose

https://www.youtube.com/watch?v=SvGDPyS_u4k&index=8&list=PL688B90D67A48842A

Benefits:

  • Increases blood flow to pelvic regions
  • Reduces bloating and discomfort
  • Prevents backache

 

Baddha konasana - Butterfly pose

https://www.youtube.com/watch?v=YXOeBUjmERI

Benefits:

  • Strengthens and improves flexibility in the inner thighs, reproductive organs and the knees
  • Eases discomfort caused due to endometriosis
  • Plays major role in stimulating prostate glands and ovaries, in-turn improving the functioning of reproductive organs
  • It acts as a stress relieve

 

Supta baddha konasana - Goddess pose

https://www.youtube.com/watch?v=D1e0gQBenlE

Benefits:

  •  Helps stretch groin muscles
  •  Frees energy flow in the pelvic area
  •  Helps to soothe menstrual discomfort 
  •  Relieves symptoms of stress and mild depression, anxiety, panic attacks, PMS and menopause.

 

Supta virasana - Reclined hero pose

https://www.youtube.com/watch?v=5Kozcox4T2U

Benefits:

  • Stetches pelvic muscels
  • Relieves menstrual cramps and discomfort
  • This asana retorts whole body rather than just pelvic region, thereby soothing the body with great flow of energy

 

Upavistha konasana - Wide angle seated forward bend

https://www.youtube.com/watch?v=ZKL_vlMhKs0

Benefits:

  • Releases muscles of groin
  • Enhances blood circulation in pelvic region
  • Helps relieve stress, thus benefiting fertility
+1 vote

Over the past few decades, we have witnessed a confluence of Western medicine and psychological theories with ancient Eastern practices such as yoga and mindfulness meditation or addressing women’s health issues. This marriage of ideas is reflected in and supported by the many benefits of yoga for women including emotional (e.g., feeling calm and relaxed), physical (e.g., improved sleep and weight loss), and social (e.g., feeling connected to others in class) benefits.

Yoga is a mindfulness technique that involves breathing and physical poses.  Science has shown yoga to be beneficial in its ability to increase mind-body awareness, promote physical movement, and cultivate acceptance of one’s internal experience of emotions, thoughts, and sensations. So, what are the benefits of yoga for women? Women, relative to men, are at risk for experiencing reproductive-related health issues during the childbearing years due to normal physiological hormonal transitions that are associated with the reproductive lifecycle, namely menstruation, pregnancy and the postpartum period, and also generally for women over 50 due to menopause.

Menstruation

Women of reproductive age can experience monthly fluctuations in emotional and physical symptoms that are associated with the cyclical rhythm of their menstrual cycle.

The majority of women experience some negative emotional, physical, or relational symptoms in the days prior to menses, with symptoms ranging on a continuum from mild to severe and debilitating. Emotional symptoms include mood lability and irritability, while physical symptoms include fatigue, bloatedness, and breast tenderness. Excercises for women such as a regular yoga practice can address these symptoms by helping to calm the central nervous system through stimulation of the parasympathetic nervous system (relaxation response), which facilitates decreased stress and tension in the body and cultivates deep relaxation. Further, the practice of asanas with an emphasis on linking breath with movement can work to increase the flow of oxygenated blood to the reproductive organs and tissues, working to alleviate discomfort associated with cramps, and increase circulation in the body to minimize the storage of fluids that causes bloating.

Childbirth (pregnancy and postpartum)

The benefits of yoga for women who are pregnant and postpartum are manifold. Research has shown yogato decrease the perception of pain during labor, reduce physical discomfort during pregnancy and labor, significantly reduce stress and sleep disturbance, as well as improve overall quality of life.

Approximately 13% of women experience a major depressive episode during pregnancy and the postpartum period. Research has documented poor outcomes associated with depression, such as higher rates of preeclampsia, spontaneous abortion, and complications during pregnancy and labor. Prenatal yogahas been associated with reduced depression and anxiety, and has been shown to support women with high-risk pregnancies by reducing the potential for pregnancy-induced hypertension or preeclampsia. The transition to motherhood can have a significant impact in the areas of work and relationships. Further, postpartum women often experience weight gain coupled with decreased physical activity following childbirth, with weight gain an important factor contributing to poor emotional health during this time. A regular postpartum yoga practice may affect change in these areas by helping to cultivate and support vitality, energy, weight loss,  and social functioning. Morever, the physical aspect of yoga can counteract inactivity and agitation associated with depression and anxiety, as well as to promot self-master and self-efficacy.

Menopause

Menopause is defined as the cessation of ovarian function and marks the completion of a woman’s reproductive phase. The transition to menopause, called the perimenopausal period, usually occurs in women between the ages of 45 and 55 and generally takes several years to unfold.

During perimenopause, fluctuating estrogen and progesterone levels manifest in uncomfortable psychological, somatic, and vasomotor symptoms. The most common menopausal symptoms include hot flashes, night sweats, fatigue, pain, decreased libido, and mood swings, with most symptoms persisting for several years postmenopause. While not all women experience all of these symptoms, over half will likely experience mild symptoms. Perimenopausal women may turn to yoga to reduce the unwanted side effects of menopausal symptoms. While a yoga practice cannot directly effect estrogen production, restorative postures in particular can help to calm the nervous system by way of turning down the sympathetic nervous system (fight or flight response) and supporting activation of the parasympathetic nervous system (relaxation response), as well as to improve functioning of the endocrine system, which can support the body in adapting to hormonal fluctuations.​

+2 votes

                                        

Lifestyle, the most vital factor everyone in the race is for. With the growing day to day needs and the objective of achieving more than what 24 hours has to offer, we are left behind with sedentary habits. Lack of physical activity, increased levels of stress and exposure to a not-so-healthy diet has led to problems ranging from small to big.

Fertility is one important aspect greatly influenced by the lifestyle, to which stress is the major contributor. Anxiety, depression, guilt can significantly reduce fertility as well. Yoga, with not only its proven positive effects since time immemorial, also plays an important role in elevating fertility levels. This does not mean, one can completely rely upon yoga to overcome the major issues and replace the artificial reproductive technologies, but can simply practice it to make the body ‘conception-ready’.

Below are some of the benefits why one should consider yoga as a means to enhance fertility:

  • Stress :

                                                    

Cortisol is the adrenal hormone essential to regulate and maintain the levels of stress in the body, there by establishing homeostasis. The levels fluctuate whole day depending upon the levels of stress involved. A consistent increase in this level leads to a cascade of problems like impaired cognitive functions, thyroid issues, infertility etc.  Yoga is a great way to beat stress and achieve peace of mind. Since yoga not only involves bodily movements, but also directs the breathing regime.  The breathing techniques help reduce the levels of cortisol, thereby enhancing the chances of conception.

 

  • Detoxification:

                                                

Detoxification is process by which body removes toxins to maintain the normal metabolism. When this does not occur at specified intervals, the body might feel tired and sluggish which greatly affects the sexual drive. Practicing yoga helps detoxify the body since it helps relax the connective tissues and muscles. 

  • Boosts immune system:

                                               

 

Immune system is the defense mechanism of the body, through which it keeps various diseases at bay. Impairment in this system affects fertility to some extent. Since yoga helps you find the inner solace it helps increase the number of white blood cells which fight against the bacteria and viruses.

  • Circulation enhancement:

                                          

Sometimes the sole reason for pregnancy hindrance could be sufficient blood not reaching the reproductive organs. Certain yoga postures pay great emphasis on blood circulation around the reproductive organs, thus creating a feasible environment for conception

 

  • Healthy ovaries and better hormones:

                                            

 

Some yoga poses reroute the blood flow to reach the ovaries increasing oxygenation, which in-turn plays a vital in easy conception. Also, if the woman is already undergoing ARTs followed by hormonal therapy, practicing yoga can elevate the effect of the hormones, thus aiding conception.

0 votes

Taking time to stretch and centre yourself as a mother is important to try to fit into your hectic schedule. Yoga has been proven to improve both physical and mental health, which, as we all know are so important in this stressful time of life! Are you struggling to try to find time to fit your practice into your routine? Here are a few poses that can be done in hardly any time, anywhere and they offer some amazing benefits:

1. FORWARD FOLD

Inversions, such as forward folds, are thought to provide the following benefits:

  • Improved circulation
  • Increased immunity
  • Increased energy
  • Increased relaxation
  • Better balance

Forward folds also strengthen and stretch the muscles in the legs, hips, and spine. To protect the lower back, keep your knees slightly bent when doing the pose. It can feel nice to fold halfway over while holding onto a countertop, the back of the couch, or your stroller or grocery cart handles. Focus on keeping the spine straight, rather than rolling your shoulders forward into a “hunch” while bending. To do this, think about pushing your chest towards your thighs if folding fully, or towards the floor, if folding halfway.

2. TREE

Balancing postures, such as tree pose, are great for increasing focus and helping us connect to our breath. If you are feeling off-kilter, use tree pose to centre yourself and drop back into your body.

Yogi Elizabeth Wellington recommends the following approach to tree pose:

"Start with your feet hip-width apart. Take a few deep breaths, and lift your left foot. Rest the bottom of your left foot along your shin, and if you’re comfortable, bring it up to rest on your thigh. Breathe with your eyes fixed on a focal point ahead of you. Switch sides to reap the benefits of this balancing pose."

3. CAT COW

Cat-Cow can be performed on the floor, on all fours, or seated in a chair or on a stability ball. It is a simple sequence where you round your back and press the space between your shoulder blades up if you’re on all fours, or into the back of the chair if you’re seated. Exhale as you round, like a cat. Then, inhaling through the nose, raise your forehead and arch your back, like a cow. Keep your core engaged by tucking your tailbone forward a tiny bit. Flowing with your breath, repeat the sequence several times.

This is a great pose to relieve feelings of anxiety or fear. It is easily performed in a variety of settings, from your desk chair, to the bathroom stall, on your bed, or the floor of your living room. If you are practising yoga in the midst of children, this is a really fun way to engage your kids in the practice. Invite them to moo like a cow and meow like a cat as you move through the sequence!

4. STANDING FIGURE FOUR

This is an easy stretch to perform just about anywhere. I’ve been known to drop into a standing figure four stretch while waiting in checkout lines while standing and talking to a friend at the park while cooking, and just about everywhere else.

To get into this pose, sit back as though you’re dropping into a chair, with knees bent and core strength. Shift your weight into the heels. Then, lift one foot and cross it over the opposite leg, so your ankle is sitting on your thigh. You may have to come up out of your “chair” slightly or depending on your flexibility, you might be able to sit deeper into your chair once you've balanced in your figure four stance.

This posture stretches the legs, hips, calves, and piriformis muscles. Keep your core strong and engaged to avoid angering your lower back muscles. Avoid placing the ankle directly on the knee. If you’ve got a history of knee problems, it might feel better to practice this pose lying down on your back.

5. TOE SQUAT

This simple pose comes from the Yin Yoga practice and helps to open the body’s lower meridians. The six meridians that begin and end in the lower body are the Liver, Gall Bladder, Kidney, Urinary Bladder, Spleen, and Stomach. By simply kneeling, tucking your toes under, and sitting back towards your heels, you can gently release these lower meridians through a toe squat.

Those new to the toe squat may find that sitting back is too uncomfortable at first. Only go back as far as you can without experiencing discomfort, and lean forward resting your hands on a block if need be. It is handy to have something to distract you while in toe squat, because focusing intently on the sensation can intensify discomfort. It’s a great time to get down to your child’s level and engage with them!

Place a blanket under your feet, or perform this pose on a rug or soft surface to minimize pain. You can hold this pose up to two-three minutes, but feel free to take a break, roll your ankles, and drop back in. Enjoy the release of your feet and toes!

We don't provide medical advice, diagnosis or treatment. See additional information.
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