Fertility Yoga: Simple Poses, Breathing & Routine to Support Conception

If you want a practical, low-stress way to support fertility, yoga can help. Not by promising a quick fix, but by calming your nervous system, improving pelvic circulation, and helping you tune into your cycle. Do this with gentle, regular practice—no extreme moves needed.

Start with breathing. Sit or lie comfortably and try diaphragmatic breathing: inhale slowly through your nose for a count of four, then exhale for six. Longer exhales nudge your body toward relaxation, which lowers stress hormones that can interfere with ovulation and sperm health. Spend 3–5 minutes on this at the start of every session.

Five supportive poses (easy modifications included)

1) Supta Baddha Konasana (reclined bound angle): Lie on your back, soles together, knees open. Use a bolster under your spine and blocks under your knees. This opens the pelvis and feels restorative. Hold 3–7 minutes.

2) Viparita Karani (legs-up-the-wall): Legs up, hips slightly away from the wall. Good for gentle pelvic blood flow and easing tired legs. Keep it 5–10 minutes and use a folded blanket under the hips if needed.

3) Baddha Konasana (seated bound angle): Sit tall, soles together, knees wide. Lean forward a little only if comfortable. This helps hip mobility and can ease tension around the pelvis. Hold 1–3 minutes.

4) Cat–Cow and gentle pelvic tilts: On hands and knees, move slowly between arching and rounding the spine. Add a few pelvic-floor relaxations—inhale to prepare, exhale and release tension. Do 8–12 slow cycles.

5) Supported Bridge (Setu Bandha): Place a block or bolster under your sacrum for a supported lift. This opens the front body and can feel grounding. Hold 1–3 minutes, breathing softly.

How to build a short routine

Try this 20–30 minute session three to four times a week: 3–5 minutes breathing, 5–10 minutes gentle warm-up (Cat–Cow, hip circles), 10–15 minutes of the supportive poses above, finishing with 5 minutes of yoga nidra or guided relaxation. Keep the pace slow and soft—this is about lowering stress, not burning calories.

Simple extras that matter: use props (bolsters, blankets, blocks) to relax into poses; avoid hot or power yoga that spikes cortisol; focus on pelvic comfort, not depth of stretch. If you have PCOS, endometriosis, blocked tubes, or are on medication, check with your fertility specialist or doctor before starting a new routine.

Many fertility clinics recommend combining yoga with medical treatments because it helps patients sleep better, manage anxiety, and stay consistent with appointments. Even if you’re not in treatment, yoga can help you feel more connected to your body and your cycle—small changes that add up.

Start slow, keep sessions regular, and treat yoga as support rather than a cure. Pay attention to how your body responds and adjust. With simple breathing and a few restorative poses, you’ll build a calm foundation that supports fertility efforts and everyday well-being.