Trying to Conceive? Fertility Yoga Is Your New Best Friend

This isn't something I've always shared publicly, but I've experienced a lot of ups and downs in building my family - after conceiving my son and daughter seemingly without any effort at all, my husband and I just assumed that we were super lucky and super fertile. After my daughter's birth, though, something changed - and we experienced loss after loss after loss.

I've known many other women who have also experienced struggles in their conception journey - unexplained infertility, miscarriages, the stress of monitoring your cycle with a magnifying glass, the emotional rollercoaster of waiting and hoping and crying and getting back up again to try month after month. We don't often get a chance to talk about this unique and lonely time in our lives. It's not exactly something most of us will chat about over coffee with our friends - many times even our closest family members may not know we are "trying." Which means that the natural ups and downs, questions, worries, and excitement, the middle of the night googling...all happens alone.

That sucks.

Through my own journey, I discovered fertility yoga, and even though we decided eventually not to keep trying for another child, I could not have managed this path without it! Here finally, I had something tangible I could do - something that helped ease my mind, harmonize my body, and provide me with tools and community to help "ride the waves." But in discussing fertility yoga with my clients and the women around me, I've noticed that there's a lot of confusion and (understandable) skepticism about what exactly fertility yoga is. So I'm here to clear that up.

Scroll down to learn what the benefits are, how it's different from regular yoga, and what to expect in a fertility yoga session.

Fertility yoga is a specialized practice designed to support women on their journey to conception. Whether you're trying to conceive naturally, struggling with fertility, using assisted reproductive technology (ART), or have experienced miscarriage or infant loss, fertility yoga offers unique benefits that differentiate it from regular yoga.

How Is Fertility Yoga Different from Regular Yoga?

While traditional yoga focuses on general physical, mental, and emotional well-being, fertility yoga specifically targets the reproductive system and hormonal balance. It incorporates gentle, restorative poses and breathwork that promote relaxation and reduce stress—key factors that can influence fertility. In addition, fertility yoga is practiced in tandem with your menstrual cycle - meaning it changes based on whether you're menstruating, ovulating, or somewhere in between.

Who Is Fertility Yoga For?

1. Women Trying to Conceive Naturally: If you're planning to start a family and want to prepare your body and mind, fertility yoga can be an excellent addition to your routine. It can help you develop greater awareness of your cycle, connect with your body, and develop mindfulness tools to manage stress and the intense emotions that come with the TTC process.

2. Women Struggling with Infertility: Those facing challenges with conception can find solace and support through targeted poses and practices. In addition to addressing the physical body, fertility yoga provides visualization and meditation techniques to help manage stress, create space to process all emotions, and provide ways to connect with your partner through what can be a challenging time for many couples.

3. Women Using ART: If you're undergoing treatments such as IVF or IUI, fertility yoga can complement these medical interventions by reducing stress and improving overall well-being. Poses can be tailored to aid or inhibit stimulation of the ovaries depending on what your doctor recommends, and to support implantation and relaxation during the latter phase of your cycle.

4. Women Who Have Experienced Miscarriage: Fertility yoga offers a gentle and nurturing space for emotional healing and physical recovery, as well as a community of women who have understanding and compassion for your experience.

Benefits of Fertility Yoga

Stress Reduction: Chronic stress can negatively impact fertility. Fertility yoga uses breathwork and meditation to calm the nervous system, reducing cortisol levels and promoting a state of relaxation.

Hormonal Balance: Specific poses in fertility yoga stimulate the endocrine system, supporting hormonal balance and enhancing reproductive health.

Improved Circulation: Gentle stretching and movement increase blood flow to the pelvic region, nourishing the reproductive organs and improving their function.

Emotional Support: Fertility yoga creates a safe space to process emotions, offering mental and emotional support through mindfulness and meditation.

Connection to Self and Partner: This practice encourages self-awareness and connection, fostering a deeper relationship with oneself and, if applicable, with a partner.

Peace of Mind: Fertility yoga in the second half of your cycle is gentle and appropriate for early pregnancy, so you need not worry or second-guess what you're doing in case you have conceived.

What to Expect in a Fertility Yoga Session

Currently, I offer private fertility yoga sessions, as this allows me to better tailor each session to your individual needs and where you are in your cycle. Someday I would love to create a group class! But until then, here's what a typical private session might include:

1. Gentle Warm-Up: Starting with gentle movements to awaken the body and focus the mind.

2. Restorative Poses: Using props to support the body in restorative poses that enhance relaxation and reduce tension.

3. Breathwork (Pranayama): Practicing specific breathing techniques to calm the mind and balance the nervous system.

4. Meditation and Visualization: Guided meditations to foster a positive mindset and visualize the journey to conception.

5. Cool Down and Reflection: Ending the session with a gentle cool down and time for reflection or sharing.

Wrapping Up

Fertility yoga is more than just a physical practice—it's a holistic approach to nurturing your fertility journey. By focusing on both the body and mind, it provides a supportive and empowering environment for women at various stages of their conception journey. If you're ready to explore the benefits of fertility yoga, consider booking a private session to receive personalized care and guidance tailored to your needs!