Some yoga poses aid in fertility by relaxing the pelvic region and tilting the pelvis up to encourage flow to the uterus. Timing is also important to the effectiveness of the poses; they should be practiced after a session of "partner yoga."
Legs up the wall
Legs up the wall pose relaxes the whole body and reverses the direction of the body's natural flow, which is important when you're trying to conceive. The pose will be easier if you have a blanket that you can fold up to about an inch thick to help elevate your hips a little bit more.
- Place the mat and blanket perpendicular to an open wall.
- Enter the pose through a side angle. Start in a half-reclining seated position, with your rump up against the wall and your legs off to your right side, with your right leg on top of the left. Your arms should be slightly in front of your chest for support.
- Slowly roll onto the left side of your hip and then onto your back.
- Adjust as necessary so that your rump is flush with the wall, your lower back is supported by the blanket, and legs are straight up against the wall.
- Legs up the wall pose is a restorative yoga pose, so you can remain in it anywhere from two to 10 minutes.
- Breathe deeply and relax as much as possible.
- Reach your arms out from your shoulders with palms facing the ceiling.
- To find more openness in your hips, allow your legs to fall open, working toward an inverted splits position.
- Spend enough time in the pose to allow your body to get used to the new shape.
- Focus your breath on the pelvic region to encourage relaxation and openness.
- Try to breathe deeply enough that you feel your pelvic floor pressing into the wall.
- To exit the pose, draw your legs back together, hug your knees in toward your chest, and slowly roll over onto one side. Push hands into the floor in order to rise up back to a seated position.
The goal of happy baby pose is to open and elevate the hips, which will allow the body to flow in the necessary direction.
- Begin by lying on your back with your hips resting on the blanket, making sure that your upper back is in contact with the floor.
- Lift your legs off the floor and take hold of your right foot with your right hand, and your left foot with your left hand.
- Try to bend your knees into right angles so that they fit into your armpits.
- Inhale deeply, and imagine your body expanding sideways across the mat to create even more space and fullness in your pelvis.
- Spend five to 20 breaths in happy baby pose.
- If you like, rock back and forth to bring small movement into the pose.
- To exit the pose, return your feet to the mat, roll onto your side, and push your hands into the floor to return to a seated position.
Sometimes people have a tendency to clench the pelvic region. These poses help to create relaxation and space for any new beginnings you might be after.