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12 Yoga Moves That Will Help You Conceive
12 Yoga Moves That Will Help You Conceive
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REGISTRY BABY NAMES BEST OF AWARDS COMMUNITY
By Christine Bullock
Contributing Writer
Updated March 2, 2017
Image: iStock
Yoga-inspired exercises are ideal for women who are thinking about getting pregnant or
having trouble conceiving. They focus on three main health benefits: reducing stress,
improving circulation and increasing flexibility (especially in the pelvic and hip area)—all
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fertility boosters that are key for baby making, not to mention
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pregnancy and healthy delivery. BABY
REGISTRY Here,NAMES
certified trainer
BEST OFand health-and-fitness
AWARDS COMMUNITY expert
Christine Bullock demonstrates a series of flow exercises that are great for both mind and
body. (Remember to consult with your doctor before trying new moves if you have a
medical condition.)
RESTORATIVE MOVES
These exercises can ease tension and help reduce stress and anxiety, which are all
commonly linked to infertility. When you’re stressed, your body produces high levels of
cortisol, a chemical that can negatively affect your reproductive health. Low-impact poses
that focus on breathing and relaxation can help reduce cortisol levels and balance energy
throughout the body. Do these exercises once or twice a day, or any time you feel
stressed out or anxious.
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First lie down on your back and exhale, then sit up. Lower your shoulders and back to the
mat as you lift and straighten your legs against the wall, forming as close to a 90-degree
angle as you can. Rest your arms by your sides with palms facing up. Breathe and allow
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Lie on your back with your knees bent. Bring the soles of your feet together as you let
your legs open and fall to the sides. Relax your shoulders and place your hands in a heart
shape (touch your thumbs together and your index fingers) on your lower abs. Hold for at
least three minutes as you focus your energy on your pelvic area.
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Sufi Rolls
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Begin in a comfortable BABYseated
cross-legged NAMES position
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OF AWARDS COMMUNITY
your hands resting on your
knees. Exhale and round the spine as you lean to the right, drawing the belly in, and then
lengthening your torso as you return to center. Continue on the left side, repeating the
full circle 10 to 15 times.
STIMULATING MOVES
These exercises will improve circulation and massage your reproductive organs. Directing
this energy toward your uterus and ovaries can help stimulate the body to encourage
conception. Repeat each exercise once a day to support a balanced and strong
reproductive system.
Back Rolls
Lie on your back with your torso flat on the ground. Draw your knees into your chest and
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Bhujangasana (Cobra)
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REGISTRY
Lie facedown with your BABY NAMES
legs extended, BEST OF AWARDS
ankles together, COMMUNITY
with your hips, legs and the tops
of your feet pressed firmly into the floor. Place your hands on the ground beneath your
shoulders, and draw your elbows in next to your torso, squeezing them against your
sides. Inhale and press through your hands, pulling your shoulder blades back. Press your
tailbone toward the floor, and lift your core muscles in toward your spine as you lift your
chest. Hold for 15 to 30 seconds and maintain even breathing. To release, exhale and
drop your head to the floor using your arms to lower your body. Repeat three to five
times.
Begin on your back with your knees bent, feet flat on the floor (hip-distance apart) and
heels close to your seat. Extend your arms out toward your heels, palms flat against the
floor. Press your weight evenly into both feet, and roll your shoulders back and
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underneath your body as you lift your pelvis to the sky. Clasp
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your pelvis and holdREGISTRY
for up to one minute.
BABY NAMESAim to getOF
BEST your thighs parallel
AWARDS to the floor and
COMMUNITY
your knees directly above your ankles. To release, unclasp your hands and place your
palms down next to your body. Slowly exhale as you roll your spine, vertebrae by
vertebrae, back onto the floor, allowing your knees to come together. Release three to
five times.
FLEXIBILITY MOVES
These exercises are designed to stretch the muscles surrounding the reproductive organs
to increase flexibility to the hips and pelvis.
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Malasana (Garland)
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Stand with your feetREGISTRY BABY
as wide as the NAMES
mat, BEST
and take OF AWARDS
a deep COMMUNITY
inhale. Exhale as you lower into
a deep squat with your feet flat on the mat, slightly pivoted out. Place your palms
together in a prayer position, extending your elbows wide to create a straight line parallel
to the floor. Press your elbows into your thighs to help open your hips. Lengthen your
torso and sit up tall. Hold the position for 30 seconds to a minute, then inhale before
returning to a standing position. Repeat 5 to 10 times.
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Marjaryasana/Bitilasana (Cat/Cow)
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REGISTRYwith your
Start in a tabletop position BABY knees
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OF AWARDS COMMUNITY
your hips and your wrists,
elbows and shoulders in line with your head. Begin with your spine in a neutral position,
with your back flat and your abs engaged. Take a deep inhale. Spread your fingers, press
into the ground and exhale to round your spine toward the ceiling like a cat, keeping your
shoulders and knees in position. Imagine you’re pulling your belly button up toward your
spine, really engaging your abs. Tuck your chin toward your chest, and let your neck
release.
Inhale and return to a neutral tabletop position to begin cow pose. Arch your back and lift
your seat and chest toward the ceiling, allowing your belly to sink toward the floor. Lift
your head to look straight. Exhale and return to tabletop. Continue flowing back and forth
from cat to cow pose, and connecting your breath to each movement—inhale for cow
pose and exhale on cat pose. Repeat 10 to 15 times.
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Mandukasana (Frog)
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Begin on all fours inREGISTRY BABY NAMES
a neutral tabletop BEST your
position with OF AWARDS COMMUNITY
knees under your hips and your
wrists under your shoulders. Walk your knees out wide to the side, and flex your feet so
that the inside edges lie against the mat. Lower down onto your forearms while drawing
your shoulder blades in toward one another. Exhale and press your hips back and down.
Breathe and hold for three to six breaths, or up to three minutes.
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Please note: The Bump and the materials and information it contains are not intended to, and do not
constitute, medical or other health advice or diagnosis and should not be used as such. You should always
consult with a qualified physician or health professional about your specific circumstances.
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