These yoga poses for reproductive health can greatly improve various symptoms associated with uterine health, and increase overall well-being.

Most of us think of yoga as a good solution for stiffness or lack of flexibility, and to some extent poor strength. But did you know that yoga can also help with your reproductive health?

It’s not just us saying this, science says so! Yoga can help women in all stages of life – pregnancy, postpartum, menopause and more.

The Journal of Mid-life Health published a report that found that yoga therapy improved symptoms of Dysfunctional Uterine Bleeding by reducing stress and improving sleep quality. A research article in Advanced Nursing & Patient Care International Journal showed that just 3 months of consistent yoga practice reduced the growth of uterine fibroids. Another study found that when used with assisted reproductive technologies, yoga improved outcomes in couples struggling with infertility.

With so much evidence, it makes sense to make yoga poses for reproductive health a part of your daily routine so you can reap the benefits too. Here are our top picks that aren’t too hard for beginners, and can be adjusted with a few modifications.

Best Yoga Poses for Reproductive Health

1. Baddha Konasana (Butterfly Pose)

Benefits:

This is the top pick among yoga poses for reproductive health, since it opens up the hips and increases blood flow to the pelvic region. It activates the uterus, balances hormones and strengthens the pelvic floor. As a result, you can experience easier childbirth, less menstrual discomfort and more flexibility in the groin and inner thighs.

Steps:

1. Sit on your yoga mat, making sure to be seated on the bones of your buttocks.
2. Bend your knees, joining the soles of your feet together.
3. Use your hands to grasp the ankles or feet and bring them as close to your groin as you can.
4. Imagine your thigh bones widening away from your hips so your knees naturally fall toward the ground.
5. Hold this position for as long as you like, breathing. Keep your back straight and your shoulders pulled back.

Modifications:

If it’s hard to make your knees fall to the sides, place a folded blanket, small cushion or rolled-up towel under each knee.

2. Supta Baddha Konasana (Reclining Bound Angle Pose)

Benefits:

This pose is an extension of the butterfly pose, and it is a more restorative version. It relaxes the pelvic region completely, opening up the pelvis and groin. This, in turn, relieves menstrual cramps, bloating, digestive issues as well as discomfort during fertility treatments.

Steps:

1. Lie on your yoga mat flat on your back and place your hands on your thighs.
2. Using your hands, rotate your inner thighs outward, bringing your feet higher up.
3. Bring the soles of your feet together, and let your knees fall to the sides gently.
4. Move your arms away from your body to the side, and let your palms face upward.
5. Close your eyes and breathe deeply, staying in the pose for as long as you like.

Modifications:

If your hips are really tight, it may be hard to coordinate all these movements, so it helps to keep a bolster or large pillow to support your back as well as rolled towels or cushions under both knees.

3. Sethubandhasana (Bridge Pose)

Benefits:

If you’re looking for yoga poses for reproductive health that also strengthen the pelvic floor, this one is for you. The bridge pose strengthens the pelvic muscles, tones the lower abdomen muscles and improves blood circulation. This improves symptoms of menopause while reducing urinary incontinence, menstrual cramps and inflammation.

Steps:

1. Lie on your back with your knees bent and feet flat on the floor. Ensure the entire spine is in contact with the floor. If your lower back lifts up, tuck your tailbone in to bring it back down.
2. Bring the feet as close to the hips as possible, keeping both feet and knees hip-width apart.
3. Let your arms lie on either side of your body, palms facing down.
4. Inhale, and pressing into your feet and arms, lift your hips, followed by the lower back, mid-back and upper back.
5. Make sure the chest is opened up with your shoulders pulled back. Stay here for as long as you like, and when releasing, do so slowly, one vertebrae at a time.

4. Viparita Karani (Legs-Up-the-Wall Pose)

Benefits:

This isn’t just one of the best yoga poses for reproductive health, it’s also one of the most relaxing ones. Viparita Karani increases blood flow to the reproductive organs, toning the abdomen and improving hormonal balance. This reduces menstrual cramps, increases elasticity of the vagina, relieves urinary incontinence, helps with menopause symptoms and prevents pelvic organ prolapse.

Steps:

1. Sit on the floor near a wall. Let the outer side of the right buttocks touch the wall.
2. Exhaling, bend the knees and keep the palms on the floor.
3. Inhale and lie down on your back slowly. Exhale, making sure your back is completely on the floor.
4. Inhale and raise the legs up to the wall, and adjust the position of the hips so that it is in contact with the wall.
5. Make sure the legs are at a 90-degree angle to the torso, with the heels resting against the wall.
6. Relax the rest of the body on the floor and stay in this position for as long as you like.

Modifications:

If you find it hard to bring your buttocks in contact with the wall or to keep your legs straight up, place a pillow or rolled-up towel under the hips.

5. Utkata Konasana (Goddess Pose)

Benefits:

It’s not surprising that the goddess pose is among these yoga poses for reproductive health, considering that it is a representation of divine feminine energy. This pose increase blood flow to the pelvis, while opening up the hips. This makes pregnancy and childbirth easier, and also strengthens the pelvic floor and relieves symptoms of PMS.

Steps:

1. Stand straight on your mat with your feet together and arms by the sides of your body.
2. Inhale deeply, place your hands on your waist and either step or jump your feet to a distance of 3 to 3.5 feet apart.
3. Turn your feet so that the heels face each other while the toes point outward.
4. Straighten your back, pulling your shoulders down and pulling your navel in. Exhale and bend your knees, squatting down.
5. Squat until the knees are aligned with your ankles. If you can squat further, get the thighs parallel to the floor.
6. Make sure you are stable by lifting up from the arches in your feet. Once you are, lift your arms up overhead, joining your palms in a prayer pose.
7. Stay here for as long as you like, making sure your knees don’t collapse in front.

While these are yoga poses for reproductive health, they come with a host of other benefits, particularly strength, stability, toning and better mind-body awareness. Be sure to follow your breath so you get the most out of each pose. Go easy and don’t aim for perfection, especially if you are a beginner.

As with most things, these yoga poses for reproductive health aren’t to be done only when you have a problem. Include them into your daily routine, and soon you’ll find your reproductive health improving, along with your mental health and wellbeing.

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 Prerna is the founder, editor and owner of ‘Maa of All Blogs’, one of India’s Top Parenting Blogs. Besides being a certified Ashtanga Yoga instructor, she is also a fashion designer and an economics graduate.

When she’s not busy running her home and business, she ensures she stays active – whether it’s running the half marathon, completing the Oxfam walk or climbing to the Everest base camp. Prerna enjoys wearing all her hats, and she does so in style!

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