12 Yoga Moves That Will Help You Conceive

10/1/21, 12:35 PM 12 Yoga Moves That Will Help You Conceive
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12 Fertility-Boosting Yoga Moves in GIFs

Learn how to get your body (and mind!) baby-ready with these powerful positions.
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By Christine Bullock
Contributing Writer
Updated March 2, 2017
Image: iStock
Yoga-inspired exercises are ideal for women who are thinking about getting pregnant or
having trouble conceiving. They focus on three main health benefits: reducing stress,
improving circulation and increasing flexibility (especially in the pelvic and hip area)—all
https://www.thebump.com/a/fertility-yoga-moves 1/23
fertility boosters that are key for baby making, not to mention
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pregnancy and healthy delivery. BABY
REGISTRY Here,NAMES
certified trainer
BEST OFand health-and-fitness
AWARDS COMMUNITY expert
Christine Bullock demonstrates a series of flow exercises that are great for both mind and
body. (Remember to consult with your doctor before trying new moves if you have a
medical condition.)
RESTORATIVE MOVES
These exercises can ease tension and help reduce stress and anxiety, which are all
commonly linked to infertility. When you’re stressed, your body produces high levels of
cortisol, a chemical that can negatively affect your reproductive health. Low-impact poses
that focus on breathing and relaxation can help reduce cortisol levels and balance energy
throughout the body. Do these exercises once or twice a day, or any time you feel
stressed out or anxious.
Image: Kathryn Page
Uttana Shishosana (Extended Puppy Pose)

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Come onto all foursREGISTRY BABY NAMES
(tabletop position) with yourBEST OF AWARDS
shoulders above COMMUNITY
your wrists and your
hips above your knees. Keep your feet relaxed with the tops facing down on the mat.
Inhale and extend your arms by walking your hands forward a few inches. Spread your
fingers and push your palms into the mat, keeping your arms engaged with your elbows
away from the floor. Press your tailbone toward the ceiling and lower your forehead to
the mat, stretching your back and lengthening your spine. Hold for 30 seconds to a
minute, then exhale as you walk your hands back to all fours. Repeat three to five times.
Image: Kathryn Page
Viparita Karani (Legs Up the Wall)
First lie down on your back and exhale, then sit up. Lower your shoulders and back to the
mat as you lift and straighten your legs against the wall, forming as close to a 90-degree
angle as you can. Rest your arms by your sides with palms facing up. Breathe and allow
your torso to melt onto the ground, reducing tension in your

NEW!pelvic area. Soften your eyesJoin
and hold this position for 5 to 15BABY
REGISTRY minutes.
NAMES BEST OF AWARDS COMMUNITY
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Supta Baddha Konasana (Reclining Bound Angle Pose)
Lie on your back with your knees bent. Bring the soles of your feet together as you let
your legs open and fall to the sides. Relax your shoulders and place your hands in a heart
shape (touch your thumbs together and your index fingers) on your lower abs. Hold for at
least three minutes as you focus your energy on your pelvic area.
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Image: Kathryn Page
Sufi Rolls
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REGISTRY
Begin in a comfortable BABYseated
cross-legged NAMES position
BEST with
OF AWARDS COMMUNITY
your hands resting on your
knees. Exhale and round the spine as you lean to the right, drawing the belly in, and then
lengthening your torso as you return to center. Continue on the left side, repeating the
full circle 10 to 15 times.
STIMULATING MOVES
These exercises will improve circulation and massage your reproductive organs. Directing
this energy toward your uterus and ovaries can help stimulate the body to encourage
conception. Repeat each exercise once a day to support a balanced and strong
reproductive system.
Image: Kathryn Page
Back Rolls
Lie on your back with your torso flat on the ground. Draw your knees into your chest and
wrap them in a gentle hold. Move your knees in a circle from

NEW!the left to right sides of yourJoin
body to massage your lower back.
REGISTRY Alternate
BABY NAMES inhaling and
BEST OF exhaling COMMUNITY
AWARDS with each rotation;
repeat 10 to 15 times.
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Image: Kathryn Page
Padahastasana (Hand under foot)

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Stand with your feetREGISTRY
parallel andBABY
hipsNAMES BEST OF AWARDSapart.
shoulder-width-distance COMMUNITY
Softly bend your
knees, exhale and fold forward from the hips until your palms or fingers touch the
ground. Lift your toes and tuck your hands, palms up, underneath your feet. To deepen
the stretch, straighten your legs and extend elbows out to the sides, bringing your
forehead as close to your knees as you can. Hold for 30 seconds to a minute with steady,
calm breathing. Inhale and slowly return to an upright position. Repeat three to five times.
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Bhujangasana (Cobra)
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REGISTRY
Lie facedown with your BABY NAMES
legs extended, BEST OF AWARDS
ankles together, COMMUNITY
with your hips, legs and the tops
of your feet pressed firmly into the floor. Place your hands on the ground beneath your
shoulders, and draw your elbows in next to your torso, squeezing them against your
sides. Inhale and press through your hands, pulling your shoulder blades back. Press your
tailbone toward the floor, and lift your core muscles in toward your spine as you lift your
chest. Hold for 15 to 30 seconds and maintain even breathing. To release, exhale and
drop your head to the floor using your arms to lower your body. Repeat three to five
times.
Image: Kathryn Page
Setu Bandha Sarvangasana (Bridge)
Begin on your back with your knees bent, feet flat on the floor (hip-distance apart) and
heels close to your seat. Extend your arms out toward your heels, palms flat against the
floor. Press your weight evenly into both feet, and roll your shoulders back and
underneath your body as you lift your pelvis to the sky. Clasp
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your pelvis and holdREGISTRY
for up to one minute.
BABY NAMESAim to getOF
BEST your thighs parallel
AWARDS to the floor and
COMMUNITY
your knees directly above your ankles. To release, unclasp your hands and place your
palms down next to your body. Slowly exhale as you roll your spine, vertebrae by
vertebrae, back onto the floor, allowing your knees to come together. Release three to
five times.
FLEXIBILITY MOVES
These exercises are designed to stretch the muscles surrounding the reproductive organs
to increase flexibility to the hips and pelvis.
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Image: Kathryn Page
Malasana (Garland)
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Stand with your feetREGISTRY BABY
as wide as the NAMES
mat, BEST
and take OF AWARDS
a deep COMMUNITY
inhale. Exhale as you lower into
a deep squat with your feet flat on the mat, slightly pivoted out. Place your palms
together in a prayer position, extending your elbows wide to create a straight line parallel
to the floor. Press your elbows into your thighs to help open your hips. Lengthen your
torso and sit up tall. Hold the position for 30 seconds to a minute, then inhale before
returning to a standing position. Repeat 5 to 10 times.
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Marjaryasana/Bitilasana (Cat/Cow)
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REGISTRYwith your
Start in a tabletop position BABY knees
NAMES directly
BESTbelow
OF AWARDS COMMUNITY
your hips and your wrists,
elbows and shoulders in line with your head. Begin with your spine in a neutral position,
with your back flat and your abs engaged. Take a deep inhale. Spread your fingers, press
into the ground and exhale to round your spine toward the ceiling like a cat, keeping your
shoulders and knees in position. Imagine you’re pulling your belly button up toward your
spine, really engaging your abs. Tuck your chin toward your chest, and let your neck
release.
Inhale and return to a neutral tabletop position to begin cow pose. Arch your back and lift
your seat and chest toward the ceiling, allowing your belly to sink toward the floor. Lift
your head to look straight. Exhale and return to tabletop. Continue flowing back and forth
from cat to cow pose, and connecting your breath to each movement—inhale for cow
pose and exhale on cat pose. Repeat 10 to 15 times.
Image: Kathryn Page
Mandukasana (Frog)
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Begin on all fours inREGISTRY BABY NAMES
a neutral tabletop BEST your
position with OF AWARDS COMMUNITY
knees under your hips and your
wrists under your shoulders. Walk your knees out wide to the side, and flex your feet so
that the inside edges lie against the mat. Lower down onto your forearms while drawing
your shoulder blades in toward one another. Exhale and press your hips back and down.
Breathe and hold for three to six breaths, or up to three minutes.
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Image: Kathryn Page
Utthita Trikonasana (Extended Triangle)

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Stand with your feetREGISTRY BABY
together, then NAMES
take BEST OF
a large step AWARDS
back COMMUNITY
(about three to four feet) with
your left foot. Keep your front foot forward and pivot the back foot 45 degrees. Reach
your arms out to the sides, parallel to the floor. As you exhale, shift your left hip back so
your tailbone and pelvis turn toward your left foot. Extend your torso forward over your
right hip, directly over the right leg. Rest your right hand on your shin (or on the ground
outside your right shin) and stretch your left arm toward the ceiling with your palm facing
forward. Hold for up to one minute. To release, inhale and press firmly through your left
heel as you lift your torso and lower your arms. Turn to the left, reversing the position of
your feet, and repeat for the same length of time on the opposite side. Repeat one to two
times on each side.
Please note: The Bump and the materials and information it contains are not intended to, and do not
constitute, medical or other health advice or diagnosis and should not be used as such. You should always
consult with a qualified physician or health professional about your specific circumstances.
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10/1/21, 12:35 PM 12 Yoga Moves That Will Help You Conceive

12 Fertility-Boosting Yoga Moves in GIFs

FACEBOOK TWITTER COPY LINK EMAIL SAVE

Image: Kathryn Page

Uttana Shishosana (Extended Puppy Pose)

Image: Kathryn Page

Viparita Karani (Legs Up the Wall)

your torso to melt onto the ground, reducing tension in your

Pregnancy Symptoms 101: Food Cravings

Watch More From The Bump

Pregnancy Symptoms Pregnancy Symptoms Pregnancy Symptoms

Image: Kathryn Page

Supta Baddha Konasana (Reclining Bound Angle Pose)

Image: Kathryn Page

Image: Kathryn Page

wrap them in a gentle hold. Move your knees in a circle from

Image: Kathryn Page

Padahastasana (Hand under foot)

Image: Kathryn Page

Image: Kathryn Page

Setu Bandha Sarvangasana (Bridge)

Image: Kathryn Page

Image: Kathryn Page

Image: Kathryn Page

Image: Kathryn Page

Utthita Trikonasana (Extended Triangle)

FACEBOOK TWITTER COPY LINK EMAIL SAVE

More from The Bump

5 Best Ovulation Tests to Figure

Fresh new gear for a fresh...

What to Know About

8 Signs of Fertility to Look for

10 Things to Avoid When 10 Crazy Fertility Myths —

9 Common Fertility Mistakes

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Men Should Go to Bed by This

Researchers May Have Found

TOP ARTICLES REGISTRY & BABY GEAR

Baby Shower Baby Registry

Pregnancy Fears Baby Registry Search

Signs of Ovulation Baby Registry Checklist

Best Pregnancy Tests Gifts for New Moms

Early Signs of Pregnancy Best Strollers

Pregnancy Announcement Ideas Best Cribs

Nursery Ideas Best Car Seats

Gender Reveal Ideas Best Essentials Checklist

Hospital Bag Checklist Best of Baby Awards

Baby Rashes Best of Pregnancy Awards

Baby Finger Foods

Covid-19 Resource Center

TOOLS & RESOURCES ABOUT THE BUMP

Pregnancy Week by Week About Us and Contact

Baby Names Help

Baby Boy Names Advertise With Us

Baby Girl Names Privacy Policy

Baby Names Lists Terms of Use

Baby Names by Origin Do Not Sell My Info

Unique Baby Names CA Privacy

Chinese Gender Chart Web Accessibility

Am I Pregnant Quiz Our Sponsors

Due Date Calculator

Ovulation Calculator OUR SISTER SITES

GET THE APP ON YOUR MOBILE DEVICE

©2021 XO Group Inc.