Gentle, evidence-informed yoga can lower stress, improve pelvic circulation and complement your medical care. Five safe poses to begin with.
Yoga will not, on its own, treat infertility — but a regular gentle practice supports the body and mind through the journey. The most-studied benefits are stress reduction, better sleep and improved blood flow to the pelvis.
1. Reclining Bound Angle (Supta Baddha Konasana)
Lie on your back, soles together, knees falling open. Support the knees on cushions if needed. Hold for 5–10 minutes. This restorative pose opens the hips and quiets the nervous system.
2. Legs-Up-the-Wall (Viparita Karani)
Sit close to a wall and swing the legs up so the body forms an L. Stay 5–15 minutes. Reverses circulation, eases pelvic congestion, and is famously calming after a busy day.
3. Cat-Cow (Marjaryasana–Bitilasana)
On all fours, alternate gently arching and rounding the spine with the breath. Ten slow rounds mobilises the spine and pelvis and brings warmth to the lower abdomen.
4. Bridge Pose (Setu Bandhasana)
Lying on your back, feet hip-width, lift the hips on an inhale and lower on an exhale. Six to eight rounds strengthens the pelvic floor and tones reproductive organs.
5. Child's Pose (Balasana)
Kneel, sit back on the heels, fold forward. Rest the forehead on the mat or a cushion. Hold for as long as feels good — this pose is the universal exhale.
A Note on Safety
Avoid deep twists, intense inversions and hot yoga during ovarian stimulation, after embryo transfer and once pregnancy is confirmed. When in doubt, check with your doctor and choose a teacher trained in fertility yoga.
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