Yoga and Fertility
Surely you have heard about the benefits of yoga. Yes, it is good for elasticity and toning. Also to reduce stress and anxiety. And so many other benefits.
But...And what about fertility?
What is true about whether or not it can help us in the field of fertility? 🧐
It is not easy to answer this question clearly. But we are going to try to shed light on the darkness regarding the benefits of yoga for fertility, during pregnancy and even the appropriate type of yoga if you are in an assisted reproduction process, whether artificial insemination or IVF.
Yoga: a physical and mental practice
Originally from India, yoga is a traditional physical and mental discipline.
It emphasizes meditation and liberation, and its main texts are the Yoga-sutra. This word is associated with meditation practices in Hinduism, Buddhism and Jainism. LINK YOGA-Sutra
Yoga is an excellent way to tone and make the body more flexible gently and without impact.
But one of the most important benefits of yoga for fertility is that it is an exercise specially designed to induce relaxation, which can indirectly facilitate conception either naturally or through assisted reproduction.
Another great benefit that it can bring us is the stress reduction: It is proven that women with more stress biomarkers in their saliva are less likely to get pregnant during ovulation. And that women with higher blood levels of cortisol, the main stress hormone, have a higher risk of miscarriage.
Yoga in pregnancy
Once pregnant, certain yoga postures are especially beneficial.
Above all, to help women adapt to the changes that the body is forced to make during the process, and also to relieve some discomfort without having to resort to medications (which I'm sure you might be a little hesitant to use at this time). ). MAMAYOGA book
Yoga in preparation for pregnancy
What can yoga help women when it comes to improving their fertility? Are some postures capable of stimulating fertility?
There are few significant studies that establish a direct relationship between yoga and increased fertility. And furthermore, there are few resources allocated to research in this sense, not even in assisted reproduction.
But there are some quality studies that find in the practice of Certain yoga benefits for women who are trying to conceive. A literature review of 87 studies on yoga concluded that a regular yoga practice can improve outcomes for women undergoing fertility treatments.
Not in vain, for some years now, more and more fertility clinics have introduced the "fertility yoga" in their programs. Link Fertility Yoga Book
Lesser known effects of yoga
The main objective of yoga practice is to calm the central nervous system. Releases tension, stimulates blood circulation in the lower abdomen and improves hormonal balance. It seems like an 'all in one' designed especially for those women who are trying to get pregnant!
On a physical level, when it comes to working to stimulate fertility, the postures that promote circulation and a healthy spine are crucial.
However, the complete practice must include postures from each style, not only hatha yoga, virabhadrasana 2, utthita trikonasana, viparita karani, among others... To be simpler, look at these examples of postures
Key postures:
- Standing postures: They help improve the functioning of the reproductive system, develop flexibility in the spine and tone the nervous system.
- Sitting postures: They improve circulation in the pelvic regions. They can also treat menstruation disorders and bring stability to the mind.
- Backbends: They effectively increase blood oxygenation, rejuvenate the spine and contribute to vitality.
- forward postures: which involve bending the trunk and massaging the abdominal organs, usually have a calming effect on the nervous system.
- Spins: They provide flexibility to the spine and revitalize the abdominal organs. They can also help remedy various menstrual disorders.
- Inverted postures: (head down and feet up): whether passive or active, they increase hemoglobin in the blood and stimulate blood supply to the endocrine glands.
Yoga as a restorative practice
It must be taken into account that, by promoting fertility, certain areas of the body whose functions have not been previously optimized are “loaded”. Therefore, they must be done with care and awareness.
When practices are more restorative in nature, they allow the nervous system to relax and recharge. Ideally, the practice should be individualized and based on the timing of a woman's natural cycle.
It can often happen that the stress of trying to get pregnant causes sadness, anger, frustration and self-criticism. The “obsessive” desire for motherhood can be detrimental to one's own fertility.
Some more recommendations
You have to be clear that yoga is a process, not an end in itself.
Consistency in practice is what will give you the vast majority of the benefits it offers. Plus, it's an equally interesting practice for when you're already pregnant, so it's much better to start your yoga practice and get into the habit when you're not already dealing with morning sickness and fatigue!
Other interesting aspects that yoga can bring us in our fertility journey are its principles of style: loving kindness, self-control, self-study and self-discipline.
And finally, the “yogis” They know that food plays a vital role in healthy fertility. Learning to eat better can help the body recharge energy efficiently.
You can find information about what, how, when and how much to eat in other posts on this website.
What type of yoga to choose for fertility
Regardless of the type of yoga that is practiced, to promote fertility it is recommended to do a type of class called restorative or restorative. They are classes specially designed so that the body, mind and spirit learn the art of relaxation.
A woman's desire to conceive can be overwhelming and can lead to obsession. If this happens, emotions take over reason, affecting sleep, rest, and even sexual life. The woman, without almost knowing how, sees her sexual relations programmed while at the same time pushing away the sensuality, desire or calm, necessary to enjoy the process.
In order to help in this entire process, there are different types of yoga, and criteria to choose one or another, in this post we talk to you about the different ones. types of yoga for fertility and we explain 5 postures that you can start now from home.
Risks in the practice of yoga to take into account
It is always recommended that yoga be practiced under the guidance of a sufficiently qualified yoga instructor.
In this way, the instructor can help you with the objectives you pursue, and knows what state of health you are starting from, to adapt your practice, as far as possible, to the pace of the class.
There is no special risk in practicing yoga but you have to start calmly. Just because you go faster or go further in your posture is not going to give you better results.
Forget the rush, expectations and immediacy: You enter to practice an ancient oriental art where calm, self-respect, discipline, perseverance and the absence of value judgments are the true guides capable of transporting you to another physical and mental state.
Once pregnant, women who have not practiced before and do not have a previous reference, Yes, they must be somewhat cautious with self-demand in postures. The release during pregnancy of a hormone called Relaxin, responsible for facilitating childbirth, can offer a false sense of flexibility that can favor subsequent injuries.
Yoga and IVF
If you are already undergoing an assisted reproduction process, it is advisable to inform the qualified personnel who is accompanying you in the process about the yoga practice that is being carried out as well as other activities that involve physical exercise of any type.
It is important to report the regularity and intensity with which it is practiced. It may also be recommended to suspend the practice of yoga asanas at specific times, such as after an ovarian puncture or an embryo transfer. In these two cases, You can practice some of the less physical types of yoga or directly practice breathing exercises or Pranayama., always adapted to the moment of assisted reproduction, whether artificial insemination or the in vitro fertilization that we discussed.
Breathing is a great tool to control stress, work the rib cage and thus improve fertility. The simple act of taking slow, long, deep breaths, activating the lower abdomen, helps calm the nervous system and balance hormones.
Exhaling longer than you inhale literally activates the relaxation response. Making slow, mindful breathing part of your day is a restorative and energizing practice. Just a few minutes every day can make a big difference.
You can interest
References
- National Institutes of Health, National Library of Medicine, Yoga Can Improve Assisted Reproduction Technology Outcomes in Couples With Infertility, November 2017.
- National Institutes of Health, National Library of Medicine, Impact of a Structured Yoga Program on Anxiety in Infertility Patients: A Feasibility Study, January 2016.
- National Institutes of Health, National Library of Medicine, Stress reduces conception probabilities across the fertile window: evidence in support of relaxation, June 2011.
