Trying To Conceive? Gynecologist Reveals 6 Fertility-Boosting Yoga Poses Every Woman Should Try

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If you're on the journey to start a family, you've probably been told to eat clean, track ovulation, and reduce stress-but have you considered yoga as part of your fertility toolkit? According to a renowned fertility expert and gynaecologist, Dr Shilpa Khatri, your yoga mat might just become your new favourite fertility ally.

There are certain yoga poses that not only support reproductive health but also calm the nervous system and increase pelvic circulation, which are crucial for those trying to conceive.

Yoga is not a magic formula, but it creates the ideal environment for fertility to thrive. From stimulating the reproductive organs to reducing cortisol levels, these 6 expert-recommended poses offer a natural boost for hopeful parents-to-be.

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1. Butterfly Pose (Baddha Konasana)

The Butterfly Pose is a gentle but powerful hip opener that works by improving blood flow to the pelvic area. It's especially helpful for women who sit for long periods and may have tight hips or low back discomfort.

Dr Khatri recommends this pose because it opens the groin, stimulates the ovaries, and encourages energy to flow toward the reproductive organs. It also stretches the inner thighs, making it ideal before or after ovulation.

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

This relaxing, semi-inverted pose is one of Dr. Khatri's top choices for fertility support. By elevating the legs, the pose allows gravity to assist in bringing fresh blood to the pelvis and abdomen.

She says it's especially useful after a long day when the lower body feels stagnant. It also reduces stress-a major blocker for conception-by activating the parasympathetic nervous system, often called the body's "rest and digest" mode.

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3. Child's Pose (Balasana)

Fertility challenges can take a toll emotionally. Dr. Khatri highlights Child's Pose as one of the most grounding and comforting postures for women trying to conceive.

It soothes the adrenal glands, slows a racing heart, and brings awareness back to the breath. Balasana also gently stretches the hips and lower back, relieving physical tension and improving blood circulation to the uterus.

4. Cat-Cow (Marjaryasana-Bitilasana)

Fertility is closely linked to healthy spinal and pelvic mobility, and this dynamic duo of Cat and Cow stretches keeps both in check. Dr. Khatri says it enhances fluid movement through the spine while gently massaging the abdominal organs.
Regular practice increases blood flow to the uterus and ovaries, and also improves alignment in the pelvis-making the body better prepared for conception.

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5. Cobra Pose (Bhujangasana)

Dr. Khatri recommends Cobra Pose for stimulating the reproductive organs and boosting energy flow to the lower belly. As the chest lifts and the spine arches gently, it massages the adrenal glands and invigorates the nervous system.
This pose is particularly helpful post-menstruation, when energy starts to rebuild. It also supports hormonal health by improving blood supply to the uterus and ovaries.

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6. Bridge Pose (Setu Bandhasana)

Bridge Pose may seem simple, but it plays a powerful role in fertility-enhancing yoga. Dr. Khatri points out that this pose strengthens the pelvic floor muscles, increases circulation in the uterus and ovaries, and stimulates the thyroid gland-critical for hormone regulation.
It also teaches the body how to stay stable under pressure-both physically and emotionally-a key ingredient when navigating fertility treatments or the stress of trying naturally.

What Dr Khatri Wants You To Know

Yoga is not a replacement for medical fertility treatments, but it's a holistic tool that works alongside them. Dr. Shilpa Khatri emphasises that women facing fertility issues should adopt a consistent and mindful yoga practice-ideally guided by a professional.

She also stresses the importance of focusing on breath during these poses, as conscious breathing activates the parasympathetic nervous system, lowers cortisol levels, and balances hormones.

When it comes to fertility, where everything can feel clinical or pressured, yoga offers something else: softness. It invites the body to open, not push. It encourages stillness, not hustle. When practised regularly, they may not just prepare your body for pregnancy-they might transform your relationship with it altogether.