Yoga for Fertility: Five Poses to Relax and Conceive

If you are struggling with fertility, you are not alone. Infertility affects millions of people in the United States, often bringing emotional, physical, and financial challenges. Many individuals and couples seek supportive, holistic approaches to complement medical treatments and improve their chances of conception.

Stressed hormones can slash fertility by up to 30%. The good news: five gentle yoga poses can quiet your nervous system, boost pelvic blood flow, and restore hormonal balance in as little as 15 minutes a day—no prescription required.

Yoga is gaining recognition as a practical tool for fertility support. Research shows that yoga can help reduce stress, balance hormones, and improve reproductive health for all genders. Regular practice may lower anxiety and depression, enhance blood flow to reproductive organs, and support overall well-being—factors that can influence your fertility journey.

By integrating yoga into your routine, you can nurture both your body and mind as you work toward your goal of conceiving.Below, you’ll learn exactly why these moves work, how to fit them into your cycle, and the evidence behind each posture.

Why does gentle yoga improve fertility better than high-intensity workouts?

Gentle yoga improves fertility more effectively than high-intensity workouts because it targets the underlying physiological and psychological factors that can disrupt reproductive health.

Gentle yoga reduces oxidative stress and inflammation, both of which are linked to impaired fertility, by promoting relaxation and balancing the body’s stress response systems. Unlike high-intensity exercise, which can elevate cortisol and disrupt hormonal balance, gentle yoga helps regulate the hypothalamic–pituitary–adrenal axis, supporting stable hormone production and menstrual regularity.

Yoga also enhances blood flow to reproductive organs, improves sperm and egg quality, and supports healthy gene expression and epigenetic regulation, all of which are crucial for conception. The calming effects of gentle yoga lower anxiety and depression, which are common in those facing fertility challenges and can negatively impact reproductive outcomes. High-intensity workouts, while beneficial for general health, may increase physical stress and oxidative damage, potentially hindering fertility in sensitive individuals.

A recent peer-reviewed study in the International Journal of Yoga (2025) found that a 12-week yoga program significantly improved sperm count, motility, and reduced oxidative stress in men with infertility. According to Dr. Rima Dada, MD, PhD, Professor of Anatomy and Reproductive Genetics at All India Institute of Medical Sciences: “Yoga’s ability to reduce oxidative stress and improve genomic integrity makes it a powerful adjunct for those seeking to conceive.”

By fostering relaxation, emotional stability, and physiological balance, gentle yoga creates an optimal environment for conception and overall reproductive well-being.

Need broader workout guidance? Explore how to find your Exercise vs. Fertility “Sweet Spot” for intensity tips that safeguard reproductive health.

How often—and when—should you practice fertility-focused yoga for maximum benefit?

You should practice fertility-focused yoga at least two to three times per week for the best results. Research shows that completing a minimum of 12 sessions, delivered weekly or bi-weekly, leads to significant reductions in stress, anxiety, and depression, and can improve pregnancy outcomes. Each session should last at least 60 minutes to maximize benefits, especially for stress reduction and hormonal balance.

A 2021 systematic review in BMC Pregnancy and Childbirth found that this frequency and duration were linked to improved birth outcomes and lower perceived stress. Consistency over at least 6–12 weeks is key to seeing measurable changes in your fertility and well-being.

The best time to practice fertility-focused yoga is when you feel most relaxed and can focus on your breath and body. Many people find mornings or early evenings ideal, as these times help set a calm tone for the day or promote relaxation before sleep. Practicing after work or before bedtime can also help you unwind and reduce daily stress. If you are undergoing fertility treatments, coordinate your yoga sessions with your treatment schedule to avoid physical strain on procedure days.

Listen to your body and adjust your practice as needed, especially during different phases of your menstrual or treatment cycle. As Dr. Rima Dada, MD, PhD, Professor of Anatomy and Reproductive Genetics, notes: “Regular yoga practice not only reduces oxidative stress but also improves genomic integrity, which is vital for fertility.”

For luteal-phase specific moves, see Two-Week Wait Workouts: Gentle Moves to Calm the Mind.

Which five yoga poses best relax the body and prime it for conception?

The five yoga poses most effective for relaxing your body and priming it for conception are:

How does Viparita Karani (Legs-Up-the-Wall) nourish fertility?

Viparita Karani (Legs-Up-the-Wall Pose) nourishes your fertility by promoting deep relaxation and supporting healthy blood flow to your pelvic organs. This gentle inversion helps lower your stress hormone levels, especially cortisol, which can otherwise disrupt ovulation and reproductive hormone balance. Hold 3–5 minutes; place a pillow under your hips if hamstrings feel tight. Avoid if you have glaucoma or uncontrolled hypertension. By elevating your legs, you encourage circulation to your uterus and ovaries, delivering more oxygen and nutrients essential for reproductive health.

Practicing Viparita Karani also activates your parasympathetic nervous system, which helps your body shift into a state of rest and repair. This is crucial for hormone regulation and emotional well-being. Lower stress is linked to improved menstrual regularity and better fertility outcomes. The American College of Obstetricians and Gynecologists (ACOG) recommends stress reduction techniques like restorative yoga to support reproductive health and increase your chances of conception.

As Dr. Audra Meadows, MD, MPH, Associate Professor of Obstetrics, Gynecology, and Reproductive Biology at Harvard Medical School, states: “Relaxation techniques such as restorative yoga can help reduce stress and support your body’s natural fertility processes.” A 2021 systematic review in BMC Pregnancy and Childbirth found that regular yoga, including restorative poses like Viparita Karani, significantly reduced stress and improved pregnancy rates in people undergoing fertility treatment. By making this pose part of your routine, you create a calm, nourishing environment for conception.

What benefits come from Baddha Konasana (Butterfly Pose)?

Baddha Konasana, also known as Butterfly Pose or Bound Angle Pose, is a seated yoga posture that gently opens your hips and supports reproductive health. To practice it:

• Sit on the floor with your legs extended.
• Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
• Hold your feet or ankles with your hands.
• Sit up tall, lengthening your spine.
• Gently press your knees toward the floor, but do not force them.
• Stay in this position for 1–5 minutes, breathing deeply and relaxing your shoulders.

You can place cushions under your knees for support if needed. This pose is safe for most people and can be practiced daily.

Baddha Konasana (Butterfly Pose) offers several benefits for your fertility and overall reproductive health:

• Stimulates your reproductive organs by increasing blood flow to the pelvis, ovaries, and uterus, supporting hormone regulation and organ function.
• Promotes relaxation and reduces stress, which is crucial since high stress can negatively impact fertility.
• Helps regulate hormone production, supporting a balanced endocrine system.
• Eases tension in your hips and groin, improving flexibility and comfort during your menstrual cycle.
• Supports emotional well-being and resilience, helping you cope with the challenges of the fertility journey.
• Can be part of a holistic approach to managing conditions like polycystic ovarian syndrome (PCOS), as yoga interventions have shown long-term benefits for PCOS symptoms.

A 2024 review in the Journal of Human Reproductive Sciences highlights: “Gentle asanas and flowing sequences promote relaxation, alleviate tension, and cultivate emotional stability, while meditation aids in emotional healing and resilience during the infertility journey” (Anjali Yadav, PhD, reproductive health researcher). The American College of Obstetricians and Gynecologists (ACOG) also recommends stress reduction and gentle exercise, such as yoga, to support reproductive health. Regular practice of Baddha Konasana can help you create a supportive environment for conception.

Why choose Supta Baddha Konasana (Reclining Goddess) in the two-week wait?

Supta Baddha Konasana, also called Reclining Goddess or Reclining Bound Angle Pose, is a restorative yoga posture. You lie on your back, bring the soles of your feet together, and let your knees fall open to the sides. Your arms rest comfortably at your sides. You can use cushions under your knees and head for extra support.

Choose Supta Baddha Konasana during the two-week wait (the time between ovulation and a pregnancy test) for these reasons:

• It calms your nervous system, reducing anxiety and stress, which can affect implantation and early pregnancy.
• The pose gently opens your hips and pelvis, increasing blood flow to your reproductive organs.
• It encourages deep, mindful breathing, helping you relax and sleep better.
• The restorative nature of the pose supports emotional balance and resilience during a time of uncertainty.
• It is safe, gentle, and accessible for most people, making it ideal when you want to avoid strenuous activity.

A 2023 study found that practicing Supta Baddha Konasana as part of a yoga routine significantly reduced pain and stress in women with menstrual discomfort, highlighting its calming and supportive effects.

How does Setu Bandha Sarvangasana (Supported Bridge) assist hormonal balance?

Setu Bandha Sarvangasana (Supported Bridge Pose) is a gentle backbend that supports your hormonal and reproductive health. Here’s how to do it:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place your arms alongside your body, palms facing down. Press your feet and arms into the floor as you lift your hips toward the ceiling.
• Slide a yoga block, bolster, or firm cushion under your sacrum (the flat part of your lower back) for support.
• Rest your hips on the support, allowing your body to relax. Keep your knees and feet parallel, and let your shoulders stay grounded.
• Hold the pose for 1–5 minutes, breathing deeply and evenly. To release, gently lift your hips, remove the support, and lower your back to the floor.

This pose assists hormonal balance in several ways:

• Stimulates your thyroid gland by gently compressing the throat, which can help regulate metabolism and hormone production.
• Calms your nervous system, reducing stress and lowering cortisol, the primary stress hormone that can disrupt reproductive and thyroid hormones.
• Opens your chest and improves lung capacity, supporting better oxygenation and circulation to endocrine organs.
• Eases symptoms of menstrual discomfort, menopause, and hormonal fluctuations by promoting relaxation and pelvic blood flow.

Dr. Sanjay Kholiya, PhD, yoga researcher, notes: “Setu Bandha Sarvangasana reduces stress, calms the brain, and helps alleviate menstrual and menopausal symptoms by supporting hormonal balance”. Practicing this pose regularly can help you create a stable, healthy hormonal environment.

Can Paschimottanasana (Seated Forward Bend) really lower stress hormones?

Paschimottanasana, also known as Seated Forward Bend, is a fundamental yoga pose where you sit on the floor with your legs extended straight in front of you and fold your upper body forward over your legs. This posture is valued in yoga for its calming effects on the mind and body, as well as its ability to stretch the spine, hamstrings, and lower back. It is often recommended for improving flexibility, stimulating digestion, and promoting relaxation.

To perform Paschimottanasana, begin by sitting upright with your legs together and extended. Inhale to lengthen your spine, then exhale as you hinge forward from your hips, reaching your hands toward your feet or shins. Keep your back as straight as possible and avoid forcing the stretch; you can use a strap around your feet or bend your knees slightly if needed. Hold the pose for several breaths, focusing on slow, deep breathing to enhance the calming effect.

Scientific research supports that Paschimottanasana, as part of a regular yoga practice, can help lower stress hormones in the body. Studies have shown that yoga stretching, including forward bends like Paschimottanasana, significantly reduces cortisol, the main stress hormone, and increases parasympathetic nerve activity, which promotes relaxation and recovery. Regular yoga practice also lowers adrenaline and boosts serotonin, a neurotransmitter that supports mood and well-being, contributing to reduced stress and improved overall health.

Ready to weave these moves into a bigger plan? Slot them into your 30-day Low-Impact Workout Calendar: TTC Plan.

What gaps remain in the science—and how can you personalize safely?

Despite growing interest in Paschimottanasana, significant gaps remain in the scientific understanding of its effects. Most available research focuses on general benefits such as flexibility, stress reduction, and improved circulation, but there is limited high-quality, long-term evidence specifically measuring its impact on stress hormones or comparing it to other interventions.

Many studies are small, lack rigorous controls, or do not isolate Paschimottanasana from broader yoga routines, making it difficult to draw firm conclusions about its unique effects. Additionally, while variations and modifications are discussed to accommodate different abilities, there is a lack of research on how these adaptations influence outcomes or safety for specific populations, such as those with chronic conditions or limited mobility.

To personalize Paschimottanasana safely, it is important to consider individual needs, physical limitations, and health conditions. Practitioners should start with gentle variations, use props like straps or cushions, and avoid forcing the stretch, especially if they have back or hamstring issues. Consulting a qualified yoga instructor or healthcare provider can help tailor the pose to personal goals and ensure proper alignment.

Listening to the body and progressing gradually reduces the risk of injury and maximizes benefits. Personalization should prioritize comfort, safety, and gradual improvement, allowing each person to experience the pose’s calming and restorative effects in a way that suits their unique circumstances. Combine Bridge Pose with gentle Kegels from Pelvic Floor Prep for extra support.

Your top questions, answered

Is hot yoga safe while TTC?
Hot yoga, which involves practicing yoga in a heated room, is generally not recommended while trying to conceive (TTC), especially for women. High temperatures can potentially affect ovulation and early embryo development, and overheating may pose risks during early pregnancy. Gentle, non-heated yoga is considered safer and still offers stress-reducing and fertility-supporting benefits.

Can yoga replace medical fertility treatments?
Yoga cannot replace medical fertility treatments, but it can be a valuable complementary therapy. Research shows that yoga helps reduce stress, improve hormonal balance, and support reproductive health, which may enhance the effectiveness of fertility treatments and improve overall well-being. However, for underlying medical conditions causing infertility, medical evaluation and treatment remain essential.

Does my partner benefit from these poses too?
Yes, partners can benefit from yoga as well. Studies show that yoga improves sperm quality, motility, and DNA integrity in men, while also reducing stress and supporting emotional health for both partners. Practicing yoga together can foster emotional connection and resilience during the fertility journey.

** How long should I hold each pose?**
For fertility-focused yoga, holding each pose for 30 seconds to 1 minute is generally recommended, with a focus on slow, deep breathing and relaxation. The key is to listen to your body, avoid strain, and prioritize comfort. Consistency and gentle practice are more important than duration or intensity.

Final Thoughts: Can calming yoga really flip the fertility script?

Calming yoga can indeed play a meaningful role in supporting fertility, though it is best viewed as a complementary—not replacement—approach to medical treatments. Research consistently shows that yoga helps reduce stress, anxiety, and depression in individuals facing infertility, which is important because high stress levels can negatively impact reproductive hormones and fertility outcomes.

Yoga’s benefits extend beyond mental health: it can improve blood flow to reproductive organs, reduce oxidative stress and inflammation, and help regulate hormonal balance, all of which are linked to better fertility in both women and men. Some studies even suggest that yoga may improve pregnancy rates and outcomes, especially when practiced alongside assisted reproductive technologies like IVF.

However, while the evidence is promising, most experts agree that more large-scale, high-quality research is needed to fully understand the specific mechanisms and long-term effects of yoga on fertility. Overall, calming yoga offers a safe, accessible way to manage the emotional and physical challenges of infertility, potentially “flipping the script” by supporting both mind and body during the fertility journey.

References

1. Can Policies Stall the Fertility Fall? A Systematic Review of the (Quasi‐) Experimental Literature. Population and Development Review. https://doi.org/10.1111/padr.12431

2. A Comprehensive Review of Paschimottanasana: Benefits, Variations, and Scientific Evidence. International Journal of Science and Research (IJSR). https://doi.org/10.21275/sr231005142746

3. The characteristics and effectiveness of pregnancy yoga interventions: a systematic review and meta-analysis. BMC Pregnancy and Childbirth, 22. https://doi.org/10.1186/s12884-022-04474-9

4. Effect of Kapalabhati, Sithali, Seethakari Pranayama and Yogic Postures On Polycystic Ovarian Syndrome. Indian Journal of Physiotherapy & Occupational Therapy - An International Journal. https://doi.org/10.37506/7nsms613

5. Yoga and its effect on sperm genomic integrity, gene expression, telomere length and perceived quality of life in early pregnancy loss. Scientific Reports, 14. https://doi.org/10.1038/s41598-024-62380-w

6. The Effects of Yoga on Pregnancy, Stress, and Anxiety in Infertile Individuals. Holistic Nursing Practice, 36, 275 - 283. https://doi.org/10.1097/HNP.0000000000000543

7. Effects of Yogasanas Along with Pranayama on Pain and Severity in Primary Dysmenorrhea in Adult Young Females: Interventional Study. International Journal of Health Sciences and Research. https://doi.org/10.52403/ijhsr.20230633

8. Impact of a 12-week Yoga Intervention on Seminal Oxidative Stress, Sperm Quality, and DNA Fragmentation Index in Infertile Men: A Pre–post Intervention Study. International Journal of Yoga. https://doi.org/10.4103/ijoy.ijoy_223_24