7 Gentle Yoga Poses to Improve Fertility and Support PCOS Management

According to the Endocrine Society, an estimated 5 to 6 million individuals are affected by this disease. Well, PCOS is a prevalent endocrine disease in women that results in a hormonal imbalance leading to weight gain, irregular periods, and issues with ovulation and fertility. The Centers for Disease Control and Prevention (CDC) estimates that up to 5 million women are affected by this disease.

Regular yoga practice may be a useful strategy for managing PCOS symptoms, according to some research. In this guide, we will look at 7 effective yoga poses and learn how these poses might improve your overall health and ease your pregnancy complications. So, let’s dive in!

7 Yoga Poses that may help Fertility and Support PCOS Management

Individuals who practice yoga throughout their fertility journey and beyond may create a supportive atmosphere for conception and lay a solid foundation for parenthood. Now that you are aware of the benefits of yoga, let us learn more about 7 poses that you can use as pregnancy tips to increase fertility.

1. Legs-Up-The-Wall Pose (Viparita Karani)

The pelvic area receives more blood flow from this calming pose, which is important for reproductive health to reduce symptoms of PCOS. The reproductive system's general health and hormonal balance can both be enhanced by improved circulation.

Recent studies show Viparita Karani may help reduce lower limb swelling, improve venous return, and lower cortisol (stress hormone) levels, which are often elevated in women with fertility challenges.

How to perform:

• Lie on your back beside a wall, hips close to its base.
• Raise your legs gently and place them on the wall so that your body forms a 90-degree angle.
• Spend between 5 and 15 minutes in this position, focusing on relaxation and deep breathing.

Regular Legs-Up-The-Wall Pose practice can help reduce stress and anxiety in addition to promoting fertility.

2. Cobbler’s Pose (Baddha Konasana)

Cobbler's position is a seated forward bend that opens the hips, increases circulation, and stimulates the reproductive organs. This pose can support pelvic health in general and ease menstrual discomfort.

Cobbler’s Pose is also shown to increase flexibility of the inner thighs and groin, and is often recommended in prenatal yoga to help prepare the pelvis for childbirth.

How to perform:

• Sit on the mat with your legs extended.
• Allow your knees to drop out to the sides as you bend them and bring your foot soles together.
• Hold the position for 5 to 10 breaths while gently leaning forward.

You can promote calm and build a nurturing environment for conception by routinely performing Cobbler's Pose.

3. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose, also known as Setu Bandha Sarvangasana, is a gentle backbend that strengthens the pelvic floor muscles, which are important for fertility. Strengthening the pelvic floor helps improve circulation, support the uterus, and enhance reproductive health in general.

This pose has been shown to stimulate the thyroid gland, support hormonal balance, and may help relieve mild backache common in reproductive-age women.

How to perform:

• Start on your back with your feet flat on the mat, hip-width apart, and your knees bent.
• Raise your hips toward the sky and push through your feet.
• Hold this position for 5 to 10 breaths, and then release.

Regularly performing Bridge Pose helps to promote a safe pregnancy and smooth childbirth in addition to improving fertility.

4. Seated Forward Bend (Paschimottanasana)

This soothing position stretches the lower back, hips, and hamstrings, encouraging relaxation and stress reduction, both of which are necessary for conceiving.

Paschimottanasana also promotes parasympathetic nervous system activation, which lowers heart rate and blood pressure, reducing chronic stress that can disrupt ovulation cycles.

How to perform:

• Sit on your mat, with your legs out in front of you.
• Fold forward from your hips, reaching for your shins or toes while maintaining a straight back.
• Hold the position for 5 to 10 breaths.

Regularly performing the Seated Forward Bend may help in soothing the nervous system and enhance wellbeing.

5. Reclining Bound Angle Pose (Supta Baddha Konasana)

Reclining Bound Angle Pose is an excellent approach to get ready for childbirth and is also a great way to open the hips and increase blood flow to the pelvic area. Deep relaxation is promoted by this relaxing, gentle position, which can help to balance hormones and provide a favorable environment for conception.

This restorative pose is associated with better oxygenation of pelvic tissues and can be safely practiced throughout pregnancy to ease pelvic tension and promote optimal baby positioning.

How to perform:

• Place your back and knees on the ground with your feet in contact.
• Put your hands on the belly button or beside your knees, and drop them to the side.
• Hold this position for 5 to 15 minutes, being attentive to your breath and feeling completely relaxed.

Adding Reclining Bound Angle Position to your daily routine can help to relieve strain in the hips and pelvic region, promoting fertility and general well-being.

6. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

This twisting position detoxifies the body and stimulates the reproductive organs, which boosts fertility. Half Lord of the Fishes Pose promotes general hormonal balance and reproductive health by helping with the removal of toxins.

Gentle spinal twists like Ardha Matsyendrasana may also improve digestion and relieve bloating, supporting a healthy gut microbiome linked to hormonal regulation.

How to perform:

• Sit on the mat with your legs extended.
• Next, place your right foot outside of your left leg and bend your right knee.
• Turn your torso to the right, with your left elbow outside your right knee and your right hand on the floor behind you.
• Repeat on the opposite side after holding the pose for 5 to 10 breaths.

Regularly performing this pose can improve digestion and general health in addition to increasing fertility.

7. Corpse Pose (Savasana)

Corpse Pose, despite its simplicity, is critical for relaxation and stress reduction, both of which are necessary for fertility.

Research shows Savasana activates the relaxation response, decreases muscle tension, and can help lower stress hormone levels, supporting ovulation and menstrual regularity.

How to perform:

• Place your arms at your sides, palms up, and your legs outstretched and slightly apart while lying on your back.
• Allow your body to fully relax by closing your eyes and focusing on your breathing.
• Hold this position for 5 to 15 minutes to let go of any stress or negative thoughts.

Note: Always check with your doctor before starting a new exercise or yoga routine, especially if you are pregnant, trying to conceive, or managing a medical condition. Yoga complements medical care but does not replace it for infertility or reproductive health concerns.

Bottom line

Regular yoga practice may help lower testosterone levels and reduce PCOS symptoms. In addition to enhancing your physical health and wellbeing, regular practice of these poses will help you create a calm and supportive atmosphere for conception. 

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