Yoga and Fertility
Surely you have heard about the benefits of yoga. What if it is good for elasticity and toning. Also to reduce stress and anxiety. And so many other benefits.
But… And in fertility?
What is certain that it can or cannot 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 right type of yoga if you are undergoing an assisted reproduction process, be it artificial insemination or IVF.
Yoga: a physical and mental practice
Originating in 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 loosen the body with caution 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 biomarkers of stress in saliva have less chance of getting 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.
Especially to help women adapt to the changes that the body is forced to make during the process, and also to relieve some discomfort without resorting to medications (which you are sure to be a little hesitant to use right now ). MAMA YOGA book
Yoga in preparation for pregnancy
What can yoga bring to women when it comes to improving their fertility? Are some postures capable of stimulating fertility?
There are few compelling 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 only 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 yoga studies concluded that regular yoga practice can improve outcomes for women undergoing fertility treatment.
Not in vain, for some years, more and more fertility clinics have introduced the "fertility yoga" in their programs. Link Book Fertility Yoga
Lesser known effects of yoga
The main goal of yoga practice is to calm the central nervous system. Releases tension, stimulates blood circulation in the lower abdomen and improves hormonal balance. It looks 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 they are crucial.
However, the complete practice must include postures of each style, not only hatha yoga, virabhadrasana 2, utthita trikonasana, viparita karani, among others…. To be simpler, look at these examples of postures
Key poses:
- 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 menstrual disorders and bring stability to the mind.
- Backbends: They effectively increase blood oxygenation, rejuvenate the spine and contribute to vitality.
- forward postures: that involve bending the trunk and massaging the abdominal organs, usually have a calming effect on the nervous system.
- Giros: they provide flexibility to the spine and revitalize the abdominal organs. They can also help remedy various menstrual disorders.
- Inverted postures: (with the head down and the feet up): whether passive or active, they increase the hemoglobin in the blood and stimulate the blood supply to the endocrine glands.
Yoga as a restorative practice
Keep in mind that, by promoting fertility, certain areas of the body whose functions have not been optimized before are "loaded". Therefore, they must be done carefully and conscientiously.
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 be the case that the stress of trying to get pregnant itself causes grief, anger, frustration and self-criticism. The "obsessive" longing 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 bring 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 lastly, the “yogis” they know that food plays a vital role in healthy fertility. Learning to eat better can help the body recharge 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 carry out a type of class called restorative or restorative. They are classes specially designed for the body, mind and spirit to 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, affect sleep, rest, and even sexual life. The woman, almost without knowing how, sees her sexual intercourse programmed at the same time that she removes from her side the sensuality, the desire or the calm, necessary to enjoy the process.
In order to help in this whole process, there are different types of yoga, and criteria to choose one or the other, in this post we talk about the different types of yoga for fertility and we explain 5 postures that you can start 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 are pursuing, and knows what state of health you are starting from, to adapt your practice, as far as possible, to the rhythm of the class.
There is no special risk in the practice of yoga but you have to start calmly. Going faster or going 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 should have some caution with the self-demanding in the postures. The release during pregnancy of a hormone called relaxin, responsible for facilitating childbirth, can offer a false sensation 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 are accompanying you in the process, about the practice of yoga that is carried out as well as other activities that involve physical exercise of any kind.
It is important to report the regularity and intensity with which it is practiced. It is also possible that it is recommended to stop 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 with breathing exercises or Pranayama, always adapted to the moment of assisted reproduction, whether it is artificial insemination or the in vitro fertilization that we are commenting on.
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.
Breathing out for longer than you breathe in literally activates the relaxation response. Making slow, mindful breathing a part of your day is a restorative and energizing practice. Just a few minutes every day can make a big difference.
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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.