Fertility Yoga: Calm Support While Trying to Conceive

Yoga for health 4 illustrations Updated 2 Nov 2026

Fertility yoga is a gentle style of practice aimed at people who are trying to conceive. It focuses on stress relief, restorative poses, slow breathing and gentle movement for the hips and pelvis. Trying to conceive can be stressful, especially when it takes longer than hoped or involves medical treatment, and yoga can be a calming support during that time.

It is important to be clear about limits. Research has not found a pose that raises the odds of pregnancy by itself. This page covers what research does suggest, a gentle routine of fertility yoga poses, breathing for calm, what to avoid during treatment cycles, and when to see a fertility doctor. Yoga for fertility and yoga for conceiving are covered by the same guidance.

Main benefit: Lower stress, better wellbeing
Evidence: No proven effect on conception itself
Style: Gentle, restorative, slow breathing
Key poses: Butterfly, bridge, legs up the wall
Avoid in treatment: Hot yoga, intense twists, inversions
See a doctor: After 12 months, or 6 if over 35

What research says about fertility yoga

Studies of yoga and mind body programmes in people having fertility treatment mostly report reduced anxiety and stress and better quality of life. A few small studies suggest higher pregnancy rates in people who took part in stress reduction programmes, but the evidence is limited and mixed, and no study shows a specific pose improves fertility. The fair conclusion: fertility yoga can make the journey feel more manageable, and that matters in its own right.

Fertility yoga in pictures

Reclined butterfly pose lying back on a bolster with soles of the feet together and knees supported — Level
All levels
Hold
3 to 5 minutes
Works on
Relaxation, hips
Reclined butterfly on a bolster is a restful pose that opens the hips without effort.
**Teacher's cue:** Support each knee with a cushion so nothing strains.

Legs up the wall restorative pose with a folded blanket under the hips — Level
All levels
Hold
5 minutes
Works on
Calm
Legs up the wall is calming and a favourite in restorative classes.
**Teacher's cue:** Let the breath slow down on its own.

Two partners sitting back to back on a mat practising slow breathing together — Level
All levels
Hold
5 minutes
Works on
Connection, calm
Practising together can help partners share the emotional load of trying to conceive.
**Teacher's cue:** Feel your partner's breath through your back.

Supported bridge pose with a yoga block under the sacrum — Level
All levels
Hold
2 to 3 minutes
Works on
Pelvis, lower back
With a block beneath the sacrum, bridge becomes a soothing rest for the pelvis.
**Teacher's cue:** Let the block take your weight completely.

Fertility yoga poses: a gentle routine

Seated slow breathing, 3 minutes.
Cat cow, 8 rounds.
Butterfly pose, 1 minute.
Bridge, 3 slow rounds, followed by two minutes resting on a block.
Child pose knees spread wide, sixty seconds.
Reclined butterfly on a bolster, 4 minutes.
Legs up the wall, 5 minutes.
Relaxation or yoga nidra, 10 minutes.

Breathing for calm

A lengthened exhale, perhaps four counts in and six out, is among the easiest ways to settle stress. Bhramari and gentle anulom vilom are good choices. Avoid forceful breathing and long breath holds during treatment cycles and after embryo transfer.

Fertility yoni mudra

Yoni mudra is sometimes suggested for fertility because of its name and shape. It can be a pleasant gesture for quiet sitting, but it has no proven effect on conception. If you enjoy it, keep it going briefly at the end of the routine while breathing slowly, and treat it as a moment of rest rather than a treatment. The same applies to other gestures promoted online for conception.

Looking after the emotional side

Trying to conceive can bring hope and disappointment month after month. Many people find it helps to talk openly with a partner, a friend or a counsellor, and some clinics offer support groups. Keep yoga practice gentle on difficult days; some unhurried breaths or a rest lying in legs up the wall is enough. Avoid comparing your journey to others' timelines.

What to avoid during treatment

Hot yoga and overheating.
Intense twists and strong abdominal work after egg retrieval or embryo transfer.
Upside down poses like headstand or shoulder stand near transfer day.
Very vigorous classes if your doctor has advised light activity.

Always follow your fertility clinic's advice about exercise at each stage.

When to see a doctor

See a doctor if you have been trying for twelve months without success, or six months if the woman is over thirty five, or sooner with irregular or absent periods, known conditions such as PCOS or endometriosis, previous pelvic infections, or concerns about male fertility. Many causes of difficulty conceiving are treatable, and early assessment helps.

This page is general information, not medical advice. If you have a diagnosed condition, are pregnant, recently had surgery or take regular medicine, ask your doctor which practices suit you, and stop at any sharp pain, dizziness or chest discomfort.