Pulling Down the Moon

Can Fertility Yoga Help You Conceive?

Aug 11, 2023
Tamara Quinn

Written By:

Tamara Quinn

Co-Founder of Pulling Down the Moon, Reg. Yoga Teacher,

Yoga Swami

Cassie Harrison

Reviewed for Accuracy By:

Cassie Harrison

Certified Yoga Instructor, Certified Prenatal Yoga Instructor

Yoga is an ancient practice shown to reduce stress and improve flexibility. For women who are struggling to conceive, stress is a common part of the process. At Pulling Down the Moon, we maintain a wide range of fertility treatments that can support a woman’s goal of pregnancy, and fertility yoga is one of them.

Is There Any Research Showing Yoga Can Help Fertility?


In one of the largest controlled yoga studies to date, Fertility Centers of Illinois and Pulling Down the Moon, collaborated in a study examining the impact of yoga practice on anxiety in fertility patients. 

A young woman doing yoga, fertility yoga, yoga for fertility, fertility yoga poses

Using the State-Trait Anxiety Inventory (STAI), a well-established self-report measure of anxiety, study results found that after the Pulling Down the Moon six-week yoga program, state (situational) anxiety scores were reduced by 20 percent in the yoga group vs. two percent in the control group; and trait (longstanding) anxiety scores were reduced by 12 percent in the yoga group vs. three percent in the control group.


The study was presented at the American Society for Reproductive Medicine’s annual meeting in October 2015. Completing the Yoga for Fertility program was not only effective at lowering stress; it produced drastic results in a short period of time. We hypothesize this was potentially related to the following three factors: Community Support and Reducing Isolation, Relaxation Activation via Vagus Nerve Stimulation, and Utilizing Key Relaxation Strategies of Breathing and Meditation.


How Can Doing Yoga Help Your Fertility?


Yoga for infertility focuses on reducing stress and feelings of isolation, increasing community support, and improving overall health. Both stress and weight have been linked to problems with ovulation, which, in turn, lead to problems with fertility. Thus, yoga can help. When you manage stress in a healthy way and tackle your weight control with exercise, you may find that your fertility improves.


Benefits of Yoga When You’re Trying to Conceive


Women who are trying to conceive will find several benefits from yoga exercises. Keep in mind that yoga can’t replace medical treatments for fertility or acupuncture treatment, but it works well in conjunction with these. Some benefits you’ll notice include:

1. Reduce Stress & Anxiety

In yoga class, you will learn breathwork and relaxation techniques. Since the stress and anxiety associated with trying to conceive without success is often close to that of serious medical conditions like cancer, this is an important benefit.



2. Muscle Relaxation

The poses in yoga open the muscles around the hips and pelvis. These are necessary for a healthy pregnancy.


3. Hormone Balance

Hormones and stress are closely tied. When you release stress, your hormone levels balance. Regular yoga practice can be part of this picture.

The same young woman doing yoga, fertility yoga, yoga for fertility, fertility yoga poses

4. Improve Blood Flow

Yoga improves circulation. This means that it increases blood flow to all of your body’s organs, including those associated with reproduction. Not only that, but the University of Washington indicates yoga increases hemoglobin levels in red blood cells.


5. Stimulate Reproductive System

Increased blood flow can stimulate the uterus and ovaries. These are the most important parts of the female reproductive system, and supporting their health is critical to conception.


6. Increases Assisted Reproductive Technology Success Rate

Women who are undergoing assisted reproductive processes, such as IVF, have a higher rate of success when they participate in low-impact yoga classes.


Benefits of Fertility Yoga for Men


Fertility is a two-way street. Not only do women need to be healthy in order to conceive, but so do men. Low sperm counts contribute to as many as 20% of couples experiencing fertility concerns, and yoga for fertility can help men, too. Here’s how:

A young man meditating as art of his yoga for fertility

1. Support Production of Sperm in Men

The conscious breathing techniques in yoga and the postures that increase blood circulation throughout the body can all improve sperm counts in men. A higher sperm count increases the likelihood of the couple conceiving.


2. Stress Relief

Stress hurts libido and sperm count, and both of these problems contribute to fertility issues. Yoga reduces stress through mental relaxation and meditation practices. This, in turn, positively affects male fertility.



3. Mood Booster

Yoga improves the mood. A better mood can improve libido. When men have improved libido, the couple is more likely to get pregnant.


4. Improved Blood Flow

Men also need blood flow to the reproductive organs to be fertile. Improved blood flow through yoga exercises is a benefit for men as well as women.


5. Partner Support

It takes two to tango. One-third of the time infertility is a female issue, one-third of the time it is a male issue, and one third of the time it is either both partners or unexplained. Doing all you can to improve your own fertility, can feel very supportive for female partners, particularly since they are the ones most likely to get pricked and prodded at the doctor’s office. 


5 Fertility Yoga Poses to Try



At Pulling Down the Moon, we offer fertility yoga classes designed to address the specific concerns couples with infertility face. This is part of our holistic fertility approach that focuses on the whole body and mind. Some specific yoga poses we recommend include:


  • Warrior II Pose

    Slide title

    Warrior II Pose

    Button
  • Goddess Yoga Pose

    Goddess Pose

    Goddess Pose

    Button
  • Cobra Yoga Pose

    Slide title

    Cobra Pose

    Button
  • Legs Up the Wall Pose

    Slide title

    Legs Up the Wall Pose

    Button
  • Butterfly Pose

    Slide title

    Butterfly Pose

    Button

1. Warrior II Pose

To achieve this pose, stand in the mountain pose and then take a big step back with the left leg. Press all four corners of the feet down, then raise the arms so they are parallel to the floor. Bend the right knee, keeping it over the ankle, and roll the thigh downward toward the floor. Draw in the abdominal muscles to engage the core, and stay in the pose for five breaths. Standing poses help to stretch and strengthen the lower body and spine. 


2. Goddess Pose

In the goddess pose, squat so that your thighs are parallel to the floor with the feet pointing outward. Raise your arms so your elbows are at a 90-degree angle, palms facing outward. Hold for five breaths. Squatting poses help send energy and blood flow down toward the groin and reproductive organs. 


3. Cobra Pose

For this pose, lay on your tummy on the mat. Put your hands flat on the floor, then push our torso up, reaching your chin to the sky, while your legs stay pressed to the mat from the hips down. Backbends can be mood elevators and heart openers. 


4. Legs Up the Wall Pose

This inversion pose is highly effective at improving blood flow to the reproductive organs, enhancing circulation and can causing positive changes in mental perspective. Lay on the floor and lift your legs so they are up against a wall. Push your hips until they are also touching the wall so your legs make a 90-degree angle. Extend your arms to the side.


5. Butterfly Pose

This is a simple but effective pose. Sit with your legs pointed inward, feet touching in front of you, and knees to the side. Grab your feet, then lean forward toward them. This stretches the hips allowing for greater blood flow in the pelvic organs, which is helpful for conception and pregnancy. It also improves nerve transmission to the nerve plexuses of the lower sacrum. From a yoga anatomy perspective, the hips are where we store a lot of emotion and disappointment. 


Safety While Doing Fertility Yoga


If you’re new to yoga, make sure you start slow and don’t push too hard into poses. This could lead to injury. Intensity also won’t help your stress levels, which you need to control while trying to conceive. Also, in the luteal phase, which is the time between ovulation and confirmation of pregnancy or the time after embryo transfer, avoid yoga poses that put pressure on the lower abdomen.


Where to Start Doing Yoga for Fertility



If you are looking for fertility yoga classes, Pulling Down the Moon has them. By participating in our classes, you not only receive fertility-specific yoga instruction, but you also have access to all of our fertility treatment options, including fertility nutrition counseling, fertility enhancing massage (FEM), fertility life coaching, and acupuncture for fertility. Once you successfully conceive, we offer prenatal yoga classes and postpartum treatments to help you throughout your pregnancy and birth journey. This is why our holistic approach to fertility, conception, and pregnancy makes sense. If you are ready to get started and get to know our team, our six-week yoga for fertility class could be a good starting point. Book your appointment today!

Meet Cassie Harrison

Cassie, a certified Yoga Instructor trained at Urban Breath Yoga in Saint Louis, specializes in personalized instruction. She holds certifications as a Prenatal Yoga Instructor with 95 hours of training from Amala School of Prenatal Yoga and in Yoga for Fertility from Pulling Down the Moon. She prefers small class sizes and incorporates Kriya yoga, including Hatha Yoga, which engages the body, breath, and mind. Cassie's primary focus now is Yoga for Fertility, offering support in preparing the body and managing the stress of fertility journeys. Her personal experience with holistic approaches like acupuncture, nutrition, and chiropractic care helped her conceive two sons. Cassie teaches Yoga for Fertility to provide a supportive community for others on their fertility journeys.

Share on Social

Discuss With Us

Our Latest Resources

Therapeutic Yoga for PCOS?

By Beth Heller • 13 Sep, 2024
There are many reasons that a therapeutic yoga program may benefit women with Polycystic Ovarian Syndrome. PCOS presents very differently in different women but the syndrome as whole is associated with infertility and other adverse health conditions including obesity, diabetes and heart disease. Women with PCOS may also have higher levels of chronic inflammation and elevated levels of circulating stress hormones. The good news is that more and more research suggests that lifestyle intervention including lifestyle intervention including diet and exercise may be the best way to manage PCOS. In addition, new research is showing the benefit of Traditional Chinese Medicine to treat the hormonal imbalances, symptoms like hirsutism and acne, and menstrual irregularity that is associated with PCOS. Another element of PDtM’s PCOS “Action Plan is yoga. Yoga has been shown to lower levels of stress hormones and women with a regular yoga practice have been show to have a “healthier physiological response to stress". Yoga has also been shown to reduce markers of oxidative stress and blood sugar control in people with diabetes as well as improve blood pressure and cholesterol levels in heart disease patients (1). Some of the goals of a therapeutic yoga practice for PCOS include: Standing and seated yoga asana that create an invigorating, but not exhausting, exercise session Twisting poses, which in yoga physiology are believed to help decrease abdominal fat Postures that bring blood to the thyroid gland, an important endocrine gland for metabolism Stimulating agni, the digestive fire, that supports complete digestion and metabolism of foods Mudras (hand yoga) that stimulate different physiological and energetic systems Breathing exercises that induce the relaxation response While lifestyle changes can be very helpful with PCOS, they are not enough on their own. Working in partnership with you physician or Reproductive Endocrinologist and ensuring they are kept up to date on any holistic treatments you may be using is the smartest approach for PCOS management. Yoga for Fertility to support PCOS is available at Pulling Down the Moon in-center starting on Sept 21st and virtually starting on Sept 30th . If you would like to learn more about PDtM’s PCOS Action Plan to manager your PCOS Action Plan with holistic health treatment ( Acupuncture , Massage , Nutrition , and Yoga ) then contact us at 312-321-0004 or email info@pullingdownthemoon.com to get started today! (1) Field, T. Complementary Therapies in Clinical Practice 17 (2011) 1e8
woman holding supplements doing research supplements for fertility

Supplements for Fertility When Trying to Conceive

21 Aug, 2024
Discover effective supplements that support fertility and boost your chances of conception. Learn how vitamins and minerals can enhance reproductive health.

Pregnancy Passport: Relaxed Mommies Make Healthier Babies

By Beth Heller, MS RYT • 15 Aug, 2024
As I’ve said before, it took me seven years and five pregnancies to get two kids. So, while pregnancy was a joyful time for me on some levels, it was also a time of stress and sleepless anxiety. In fact my business partner Tami will often joke that my pregnancies were some of the most stressful times of her life. Honestly, though, without yoga, massage and acupuncture I think I would have bitten my fingernails to the quick waiting for Jackson and Calvin to arrive safely. What I didn’t know then was that seeking relief for anxiety through holistic means was also good for my boys. A growing body of clinical evidence now suggests that prenatal stress, depression and/or anxiety is linked to adverse health outcomes for both moms and babies including preterm birth, preeclampsia and even future risk of chronic disease and obesity (1). Women, especially women who have struggled to conceive, may feel guilty about experiencing anxious emotions during this “blissful time". Yet preparing for a new baby, no matter how hard one had to work to get it, can be stressful. Changes in the body during pregnancy, including the strains of a growing belly and nighttime muscle cramps, can also disrupt sleep, which increases stress. Rather than worry about worrying, we suggest you take the bull by the horns and enjoy a 360 degree self-care program during pregnancy. And honestly, it will never again be as easy to justify self-care like acupuncture , massage and yoga as it is when your efforts are a “double-dip – good for mom and great for baby. Here are several strategies for decreasing maternal stress and improving overall well-being during pregnancy: 1. Get acupuncture. A 2010 study in Obstetrics and Gynecology found that acupuncture treatment alleviated symptoms of stress and depression in pregnant women and women experiencing infertility (2, 3). Acupuncture has also been shown to be effective at managing morning sickness, back and pelvic pain and labor pain. Make sure, however, that you see a practitioner who is experienced in treating pregnancy. 2. Do prenatal yoga. Compared to controls, women who did prenatal yoga experienced significant reductions in physical pain from baseline to post intervention compared with women in the third trimester whose pain increased. Women in the yoga group showed greater reductions in perceived stress and trait anxiety in their third trimester than women from the control group (4) The same women also experienced better sleep and less wakefulness (5). 3. Get prenatal massage. Research shows that women who received prenatal massage reported decreased depression, anxiety, and leg and back pain. Cortisol levels decreased, which decreased excessive fetal activity; the rate of baby prematurity was also lower (6). 4. Seek expert prenatal nutrition counseling. There are specific nutritional strategies for managing weight gain, avoiding conditions like Gestational Diabetes and Pre-eclampsia and improving digestion (less heartburn, avoid constipation). At Pulling Down the Moon we target our prenatal nutrition consults based on trimester. Get your passport to pregnancy relaxation by getting started today with prenatal care in Chicago , Highland Park , or virtually ! Gift certificates are also available at our online store shop.pullingdownthemoon.com . 1. Entringer S et al. Prenatal stress and developmental programming of human health and disease risk: concepts and integration of empirical findings. Curr Opin Endocrinol Diabetes Obes. 2010 Dec;17(6):507-16. 2. Smith CA. 1. SMith The effect of acupuncture on psychosocial outcomes for women experiencing infertility. J Altern Complement Med. 2011 Oct;17(10):923-30. Epub 2011 Oct 6 . 3. Manber et al. Acupuncture for depression during pregnancy: a randomized controlled trial. Obstet Gynecol. 2010 Mar;115(3):511-20. 4. Beddoe AE et al. The effects of mindfulness-based yoga during pregnancy on maternal psychological and physical distress. J Obstet Gynecol Neonatal Nurs. 2009 May-Jun;38(3):310-9. 5. Beddoe AE et al. Effects of mindful yoga on sleep in pregnant women: a pilot study. Biol Res Nurs. 2010 Apr;11(4):363-70. 6. Field, T. (2010). Pregnancy and labor massage therapy. Expert Review of Obstetrics and Gynecology , 5, 177-181.
More Posts
Share by: