Yoga & Mindfulness for Fertility

Evidence-based yoga poses and mindfulness practices that support hormonal balance, reduce stress, and improve fertility outcomes.

How Yoga Helps Fertility

Chronic stress raises cortisol, which suppresses GnRH and impairs ovulation. Yoga reduces cortisol, improves pelvic blood flow, balances hormones, and improves insulin sensitivity (beneficial in PCOS).

Recommended Poses — Follicular Phase (Before Ovulation)

Baddha Konasana (Butterfly pose): Opens hips, increases pelvic blood flow
Supta Baddha Konasana (Reclined butterfly): Restorative; relaxes pelvic floor
Viparita Karani (Legs up the wall): Reduces tension; promotes circulation
Malasana (Squat pose): Opens hips and pelvis

After Embryo Transfer — Restorative Only

Avoid: hot yoga, strong twists, deep forward folds, inversions (headstand, shoulder stand), vigorous vinyasa, abdominal strengthening.

Safe: Savasana, child's pose (gentle, no abdominal compression), legs up the wall.

Alternate Nostril Breathing (Nadi Shodhana) — 5 Minutes

Sit comfortably, spine tall
Close right nostril — inhale through left (count 4)
Hold both closed (count 2)
Release right — exhale through right (count 6)
Inhale through right (count 4), hold (count 2), exhale through left (count 6)
Repeat 5–10 rounds

Benefits: Reduces cortisol, balances autonomic nervous system, calms the mind.