Can fertility yoga help you get pregnant naturally? 

According to Alice Domar’s Harvard Study, yoga and meditation can help you DOUBLE YOUR CHANCES OF IVF SUCCESS or TRIPLE YOUR CHANCES OF NATURAL CONCEPTION.  Participants of this study practiced fertility yoga, meditation and visualization and also participated in a sharing circle, where they could share their story and feelings with other women on the fertility journey.  

In this post, I will convert the findings of this study into practical steps (the what, when, how and why) so that you can actually start practicing fertility yoga, while trying to conceive naturally or preparing for IVF, and reap the benefits for yourself.

What is fertility yoga?

Cycle specific fertility yoga is a safe yoga practice for trying to conceive that considers what your hormones and uterus are doing in each phase of your menstrual cycle. At FemFlow fertility yoga we focus on stimulating the reproductive glands and blood flow to the ovaries and uterus. We use poses to help release tight muscles and align the spine, freeing nerve pathways and arteries.

FemFlow fertility yoga accompanies the activity of your ovaries and uterine lining throughout your menstrual cycle.  We split it into 4 phases.

Menstrual phase yoga 

Your endometrial lining is being shed (you're having your period).  Yoga for your menstrual phase avoids inversions and deep twists in order to support the downward flow and evacuation of the menstrual fluid and to avoid any of the blood entering the fallopian tubes. 

Follicular phase yoga

After your period, you feel more light and energetic and can enjoy a more dynamic practice, as the uterine lining has been shed and implantation is not occuring.  This is the best time to stimulate the ovaries, as in your follicular phase, your eggs are maturing. 

Ovulation phase yoga

On your ovulation days, you can still enjoy a dynamic yoga practice, however, some women prefer not to perform twists as conception may be taking place. 

Luteal phase yoga

Other wise known as yoga for the 2 week wait. Now is time to relax into a much more calm and nurturing yoga practice that respects a possible implantation and early pregnancy. 

Can I practice fertility yoga for IVF?

You can practice cycle specific fertility yoga, to prepare in the months ahead of IVF, and in between IVF cycles to help detox your body and prepare for transfer.  However, I recommend that you follow the FemFlow IVF yoga program if you are receiving treatment. At this time, you may feel uncomfortable from injections, your ovaries increase in size/weight significantly (which has risks).  You should allow your body time to recover and always ask your Dr to give you the go-ahead before returning to exercise after egg collection. 

When should I start practicing fertility yoga?

I recommend you to track your menstrual cycle (with BBT charting, cervical mucus observation, or ovulation predictor kits) and to practice cycle specific yoga for women while trying to conceive. Inside the fertility yoga membership program there is a module on how to track your menstrual cycle. 

Fertility yoga really helps bring your awareness to what you need physically and emotionally in each phase, and to identify and treat any symptoms of hormonal imbalance promptly.  It also helps to relax your nervous system, reducing cortisol (which has a negative effect on fertility) and improves your digestion, which helps to make sure you are getting the best from fertility supplements and creating a healthy microbiome in the gut and vagina. Fertility yoga poses helps increase and balance hormone production and increase blood flow to the uterus, which helps to grow a healthy uterine lining for implantation. So, the sooner the better!

Which yoga poses are good for fertility? 

I'm going to share a list of my top 5 fertility yoga poses below, but please note that it is not cycle specific and not all of the poses are suitable during ivf stims.  In every phase of your menstrual cycle, different poses are more beneficial or best to be avoided, so, I will also share with you my downloadable pdf free fertility yoga guide, which includes an explanation of what is happening in your body, pictures of fertility yoga poses for each phase, a fertility yoga video and some relaxing meditation audios. 

Top 5 Fertility yoga poses 

1. Viparita Karani (legs up the wall)
2. Supta Baddha konasana (laying butterfly pose)
3. Setu Bandhasana (bridge pose)
4. Ardha Matsyendrasana (Seated half twist) 
5. Adho mukha svanasana (Downward dog pose)

What about the benefits of community? 

Coming together to practice fertility yoga in a group not only provides emotional support, but also a structure and accountability. You can learn from the experience of others.  Perhaps someone else in the class will share their experience, which will serve as valuable information for you, that will help to save you time, money and a lot of confusion on your fertility journey.  You might be considering testing, IVF treatment, going solo and choosing donors, or dealing with male factor infertility. Wherever you are in your journey, having a fertility support group will offer comfort and guidance. 

I really hope this information helped you to understand the importance of practicing yoga for your menstrual cycle while trying to conceive, especially if you are practicing yoga for ivf.

I invite you to connect with me personally for a 1-1 chat if you are interested in fertility yoga and want more information on joining our online fertility yoga classes.  I offer group and 1-1 support. 

https://calendly.com/femflow/15min?month=2024-02

with all my love and positive energies for your fertility journey!