Boost Fertility Naturally: Yoga Poses for Every Phase of Your Cycle

If you're trying to conceive or just want to support your reproductive health, yoga can be your secret weapon. Gentle, targeted yoga poses can improve blood flow to reproductive organs, balance hormones, reduce stress, and optimise your menstrual cycle. Let’s explore the best fertility-boosting yoga poses and how to align your practice with your cycle.

Credits: Momjunction.com

🌸 Yoga & the Menstrual Cycle: Why It Works

Each phase of your menstrual cycle needs different support. Yoga helps:

• Reduce cortisol levels (the stress hormone that can impact ovulation)

• Improve pelvic circulation

• Balance the endocrine system (for hormone regulation)

Let’s break it down phase by phase.

🩸 During Period (Menstrual Phase: Day 1–5)

Focus: Gentle, restorative poses to reduce cramps and fatigue.

1. Child’s Pose (Balasana)

How to do:

• Kneel down, bring your toes to touch, knees wide.

• Stretch forward, arms extended, forehead on the mat.

• Breathe deeply for 1–3 minutes.

Benefits: Calms the nervous system, eases lower back pain.

2. Supine Twist (Supta Matsyendrasana)

How to do:

• Lie on your back, draw your knees to your chest.

• Drop both knees to one side, arms stretched out.

• Hold for 1 minute on each side.

Benefits: Eases bloating and tension in the abdomen.

🌱 Follicular Phase (Post-Period, Day 6–13)

Focus: Energizing poses to boost blood flow and stimulate ovaries.

3. Bridge Pose (Setu Bandhasana)

How to do:

• Lie on your back, knees bent, feet flat on the floor.

• Lift your hips while pressing feet and arms into the mat.

• Hold for 5–10 breaths.

Benefits: Stimulates ovaries and strengthens pelvic muscles.

4. Cobra Pose (Bhujangasana)

How to do:

• Lie on your stomach, palms under your shoulders.

• Press into your hands and lift chest, elbows slightly bent.

• Hold for 15–30 seconds.

Benefits: Opens chest and increases circulation to reproductive organs.

🌼 Ovulation Phase (Day 14–17)

Focus: Heart-opening, hip-opening poses to prepare body for conception.

5. Bound Angle Pose (Baddha Konasana)

How to do:

• Sit with feet pressed together, knees out to sides.

• Hold your feet and gently press your knees toward the floor.

• Hold for 2–3 minutes.

Benefits: Increases pelvic circulation and opens hips.

6. Legs Up the Wall (Viparita Karani)

How to do:

• Lie on your back with your legs extended up a wall.

• Relax, hold your arms beside you, and close your eyes.

• Hold for 5–10 minutes.

Benefits: Supports implantation by enhancing blood flow to the uterus.

🍂 Luteal Phase (Day 18–28)

Focus: Hormonal balance and relaxation to support potential implantation.

7. Reclined Bound Angle (Supta Baddha Konasana)

How to do:

• Lie back with feet together, knees apart.

• Use pillows under your knees for support.

• Rest for 5–10 minutes.

Benefits: Calms the uterus, reduces PMS symptoms, promotes balance.

8. Cat-Cow Pose (Marjaryasana-Bitilasana)

How to do:

• Start on all fours, inhale to arch back (cow), exhale to round spine (cat).

• Move with breath for 1–2 minutes.

Benefits: Improves spinal flexibility, stimulates abdominal organs.

🧘‍♀️ Best Time to Practice Yoga for Fertility

• Morning: Boost energy and circulation.

• Evening: This is for calming stress and better hormone balance.

• Avoid intense workouts during your period or after ovulation.

Here is a flow chart of all the Asanas. You can save this image for later or share it on Pinterest!

Pin these poses for later!

❓ FAQS on Yoga & Fertility

Q1. Can yoga help me get pregnant naturally?
Yes, regular yoga can reduce stress, regulate cycles, and improve reproductive health, factors that can naturally boost fertility.

Q2. How often should I do fertility yoga?
Aim for 3–5 times a week. Be consistent and tune your practice with your cycle.

Q3. Is it safe to do yoga during periods?
Yes, but stick to gentle, restorative poses. Avoid inversions and strenuous poses.

Q4. Are there specific poses to avoid when trying to conceive?
Avoid deep twists, intense backbends, and strong core work post-ovulation or during your two-week wait.

Yoga is a gentle and empowering tool to support your fertility journey. By syncing your practice with your menstrual cycle, you give your body the care it needs at every stage. Be patient, breathe deeply, and trust the process.

I hope you found it helpful. If you need any more details or video links, let me know in the comments. 

Lots of Love!!!