Can Yoga Boost Your Fertility?

Yoga and other exercise routines can ease pregnancy symptoms and keep you in great shape for delivery, but what about when you’re trying to conceive? The research isn't definitive, but there are still a number of reasons downward dogs may do more than just stretch your hamstrings when you're trying to get pregnant. Here’s more about the connection between yoga and fertility.

Can yoga boost your fertility?

No, not directly. There’s no research showing a direct link between yoga and fertility. But some studies have found that yoga does have indirect benefits for those who are trying to conceive.

Yoga relieves stress, which can negatively impact your ability to get pregnant. Research has shown that women with more biomarkers for stress in their saliva had less of a chance of getting pregnant during ovulation than women with fewer biomarkers for stress, and that women with higher levels of cortisol in their bodies had an increased risk of miscarriage.

Other research has found that yoga seems to help women undergoing fertility treatments. A review of 87 studies on yoga found that a regular yoga practice may improve outcomes for women going through fertility treatments. That's why some fertility clinics have introduced "fertility yoga" to their offerings.

What are the benefits of doing yoga when you’re trying to get pregnant?

Exercise in general is a boon for the entire body when you’re getting ready for baby, and yoga is a great low-impact way to tone and tighten. It’s also a lot easier to start a yoga practice and get into the habit when you’re not yet dealing with morning sickness and fatigue, which is important because exercise reduces your risk of gestational diabetes and other pregnancy complications. 

More importantly, yoga is a workout that's designed to help you relax, which can make getting pregnant easier. All these benefits and the research done on yoga and fertility seem to point to the fact that while there's no direct cause-and-effect link between doing yoga and getting pregnant, it may indirectly help you conceive.

Is there any harm in doing yoga when you’re trying to conceive?

No, not as long as you’re under the guidance of a qualified yoga instructor. Just take it easy, though, and don't overdo it, as yoga injuries are common. Throwing out your back in full wheel pose isn’t going to make life any fun once you do conceive.

And when you get pregnant, be careful when you're doing prenatal yoga because the body releases a hormone called relaxin, which makes delivery easier but can give you a false sense of flexibility when you're expecting. 

Yoga poses to do when you're TTC

Restorative yoga poses paired with deep breathing are a great place to start because both tap into a place of relaxation. Here are a few poses to get you started:

Head-to-Knee Forward Bend (Janu Sirsasana)

1. Sit on your mat with your legs extended in front of you. You can elevate your buttocks on a blanket if that helps.
2. Bend your right leg and place the sole of your right foot high on your inner left thigh.
3. Extend your spine and fold forward over the left leg with a straight back. Go as far as you can and then hold and breathe deeply in this position for five breaths. You can use a yoga strap wrapped around your left foot or a piece of clothing to help you fold forward over your leg if you’re less flexible.
4. Switch legs and do the same thing on the other side.

Bridge Pose (Setu Bandha Sarvangasana)

1. Sit on your mat with your knees bent and your feet flat on your mat.
2. Lay down on your back.
3. Place your hands flat on the mat beside you.
4. Lift the hips, hold and breathe deeply. You can clasp your hands behind your back if you want to.
5. Release the hips down and repeat a few times.

Seated Forward Fold (Paschimottanasana)

1. Extend the legs along the mat.
2. Reach your arms overhead. Extend the spine upward and fold forward, hinging at the hips and keeping the back straight.
3. Fold forward as much as you can while keeping the spine extended.
4. Hold for five breaths.

Supported Legs Up the Wall (Viparita Karani)

1. Place a bolster, folded blanket or a long pillow a few inches away from and parallel to the wall.
2. Lie down with your lower back on the bolster and your legs up against the wall. There should be no space between your legs and the wall.
3. Place your arms in a "T" beside you.
4. Hold here and breathe deeply. Stay in this position for up to five minutes. This is a great pose to do at the end of your practice or right before bed.

Yoga and fertility aren’t directly linked, but the practice can help with some of the symptoms that make trying to conceive difficult. Whether or not yoga increases fertility, it may be worth giving it a try for its ability to reduce stress, anxiety, depression and insomnia — all of which can make baby-making much more enjoyable.