5 yoga poses said to boost fertility (for men and women)

A yoga teacher and clinical psychologist reveals the potential benefits of yoga when trying to conceive and shares the best moves for supporting both men and women.

Fertility yoga includes asanas (poses) that are said to help reduce stress, balance hormones and promote blood flow to the reproductive organs.

According to Dr Tracy King — a yoga and meditation teacher specialising in women’s health and fertility (for both men and women) who’s also a chartered clinical psychologist and trauma specialist — it’s the relaxation element of yoga that can be extremely powerful in modern life.

Read more: The fertility tech helping women get pregnant (Oura ring vs Mira device)

“When the nervous system is in sympathetic dominance (stress mode), blood is shunted away from the reproductive organs towards the heart and limbs for fighting or fleeing,” she says.

“Hormonal signals such as cortisol and adrenaline can override fertility-supportive hormones like progesterone and oestrogen — and in men, testosterone and sperm quality can also be suppressed.

“That’s where fertility-focused yoga becomes more than movement — it becomes medicine.”

Of course, there’s no cure-all for infertility – and while further research is needed, studies so far have shown it can have a positive impact when trying to conceive.

Here, Tracy shares the five best asana (yoga poses) for supporting both male and female fertility, advising to hold each for a minimum of five breaths.

Best yoga poses for female fertility

1. Supta Baddha Konasana (Reclining Bound Angle Pose)

Type: Inward/restorative

Potential fertility benefit: Increases pelvic blood flow, supports ovarian function and softens pelvic guarding often held after trauma or loss.

Step-by-step:

1. Lie on your back, bring soles of the feet together.
2. Let knees fall open like butterfly wings.
3. Place cushions under thighs.
4. Hands on womb and heart. Close your eyes.

@rejuvenatehealthhinsdale The reclining bound angle pose, also referred to as Supta Baddha Konasana, is a great restorative pose for the physical body and to help calm the mind for many reasons – – Stretches the groins, inner thighs, and hips – Relieves the symptoms of stress, anxiety, and depression – Stimulates the abdominal and reproductive organs – Improves digestion – Increases blood flow If the hips are feeling tight, you can use additional support from a bolster, pillow, or blanket/towel. Give this pose a try and breathe through it for at least 5 minutes and take note how you feel afterwards. Enjoy! #yoga #rehabilitation #movement #hipopeners #restorativepose #suptabaddhakonasana #recliningboundanglepose #mentalhealing #holistichealth #hinsdale ♬ original sound – Rejuvenate Health Hinsdale

2. Setu Bandhasana (Bridge Pose)

Type: Gentle energising

Potential fertility benefit: Stimulates the thyroid and ovaries, supports luteal phase (after ovulation and before period) hormone balance, gently opens pelvic and heart channels.

Step-by-step:

1. Lie on back, knees bent, feet hip-width apart.
2. Arms by sides, palms down.
3. Inhale to lift hips. Option: slide a block under sacrum for support.
4. Exhale to lower with control.

 

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3. Utkata Konasana (Goddess Pose)

Type: Energising

Potential fertility benefit: Strengthens the uterus, tones pelvic floor. In terms of chakras (energy centres), this balances root and sacral chakra energy which are at the base of the spine and the genital area and are linked to safety and creation.

Step-by-step:

1. Stand with feet wide, toes out at 45 degrees.
2. Bend knees into a deep squat, keeping back upright.
3. Raise arms into ‘cactus arms’ at shoulder height.
4. Hold for five to 10 breaths, gently pulsing if desired.

 

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4. Paschimottanasana (Seated Forward Fold)

Type: Inward/restorative

Potential fertility benefit: Gently compresses and stimulates the reproductive organs, calms nervous system, supports progesterone balance post-ovulation as it massages the corpus luteum which is the temporary gland that produces this hormone.

Step-by-step:

1. Sit with legs extended.
2. Inhale arms up, exhale fold forward from the hips.
3. Let hands rest where they land (shins, ankles, feet).
4. Use a cushion under knees or on thighs if needed.

@shelovesyoga Try this. 🧘‍♀️✨ Paschimottanasana, or seated forward bend, stretches the spine, hamstrings, and lower back, helping beginners increase flexibility, calm the mind, and improve digestion as they build their yoga foundation. #yogabasics #beginneryoga #yogatutorial #fitness #basicfit #homeworkout #homestretch #fittok #yogatok #nursetok #fyp #fy #foryou #nurse #asian #shelovesyoga ♬ original sound – Subash T Jayathunga

5. Viparita Karani (Legs-Up-the-Wall)

Type: Deep inward/restorative

Potential fertility benefit: Enhances ovarian circulation, reduces adrenal stress, excellent after ovulation or Intrauterine Insemination (IUI)/ In Vitro Fertilisation (IVF).

Step-by-step:

1. Sit sideways against a wall.
2. Swing legs up, lie back with arms relaxed.
3. Use bolster under sacrum if desired.
4. Breathe deeply.

Best yoga poses for male fertility

1. Dhanurasana (Bow Pose)

Type: Energising

Potential fertility benefit: Boosts sperm quality and testosterone levels, opens chest and strengthens spine, supports ejaculatory control.

Step-by-step:

1. Lie on stomach, bend knees and reach back for ankles.
2. Inhale to lift chest and thighs off the mat.
3. Hold for three to five breaths. Exhale to release.

 

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2. Garudasana (Eagle Pose)

Type: Grounded energising

Potential fertility benefit: Increases blood flow to pelvic region, enhances focus and sexual vitality, strengthens balance and core.

Step-by-step:

1. Stand on left foot, wrap right leg around left.
2. Cross right arm under left and clasp hands.
3. Bend knees, keep spine tall.
4. Gaze at a fixed point. Hold, then switch sides.

@knowyogawithjess How to do eagle pose (garudasana). A standing balance pose that strengthens your legs, improves flexibility in your hips and shoulders, and challenges your focus. #yogapose #eaglepose #yogaforbeginners ♬ original sound – know yoga with Jess

3. Sarvangasana (Shoulder Stand)

Type: Energising (but grounding)

Potential fertility benefit: Stimulates thyroid and pituitary glands, improves hormonal balance essential for sperm production and libido.

Step-by-Step:

1. Lie on your back, legs together.
2. Lift legs and hips overhead, supporting lower back with hands.
3. Keep neck soft and weight on shoulders — not the head.
4. Hold for five to 10 breaths. Exit slowly.

@karina_fit_ How to do: SHOULDER STAND (SARVANGASANA) 1. Feet active, either pointed towards the sky or spread wide 2. Legs hugging together 3. Tailbone reaching upward 4. Hands support low back 5. Chin toward chest 6. Core strongly engaged 7. Hips aligned over shoulders #yoga #vinyasa #vinyasaflow #vinyasayoga #yogapose #yogatutorial #yogaposes #sholderstand #yogagirl ♬ Surrender – Natalie Taylor

4. Ardha Matsyendrasana (Seated Spinal Twist)

Type: Inward/detoxifying

Potential fertility benefit: Stimulates liver and kidney function (important for hormone detox), tones abdominal region, relieves stress.

Step-by-step:

1. Sit with both legs out.
2. Bend right knee and cross it over left leg.
3. Place right hand behind you, left elbow outside right knee.
4. Inhale to lengthen spine, exhale to twist.
5. Switch sides.

@badyogiofficial You can get so much more out of your seated twist with this simple adjustment. Let me know how it felt and what poses you want to see next! #homeyoga #yogatips #homeyogi #badyogistudio #seatedtwist ♬ original sound – ERIN MOTZ // BAD YOGI

5. Padmasana with Breath Awareness

Type: Inward/meditative

Potential fertility benefit: Encourages parasympathetic dominance, tones pelvic floor, reduces anxiety-induced sperm dysfunction.

Step-by-step:

1. Sit cross-legged (or in Lotus if comfortable).
2. Spine tall, hands on knees in chin or jnana mudra.
3. Eyes closed.
4. Focus on breath, especially in lower abdomen.