A topic on which nobody wants to talk about is Male Infertility. Research conducted by the Indian Council of Medical Research estimates that between 10% and 15% of Indian men are infertile. This indicates that 10 to 15 of every 100 couples attempting to conceive will experience difficulties due to male infertility.
Male infertility is influenced by various factors such as lifestyle choices, physical activity, inadequate sleep, and stress. Among these, stress often goes unnoticed. Both mental and physical stress can affect the body and avoiding it is a challenge.
Yoga is one of these methods for reducing stress. Regular yoga practice lowers tension and anxiety, which benefits men’s reproductive health. Here are the 10 effective yoga poses to enhance male fertility.
How Does Yoga Help to Boost Fertility?
Making yoga a regular practice enhances fertility and overall wellness. Want to know How? Read below:
- It eases tension and anxiety by encouraging both mental and physical relaxation.
- It helps the body detoxify and increases circulation which is essential for sperm health.
- Yoga can increase the synthesis of hormones (testosterone) which results in good-quality of sperm.
- It improves mental, emotional, & physical health and enhances sperm health and production.
- Through the treatment of sexual dysfunctions, yoga can enhance sexual desire.
10 Yoga Asanas for Male Fertility
Male infertility can be a result of several factors. It can either be due to abnormalities in the functioning of sperm or insufficient sperm production. It can also be the result of sedentary lifestyles and poor eating habits. Here are the top 10 Yoga poses to boost male fertility.
1. Surya Namaskar
Benefits
Several poses in Surya Namaskar help in increasing blood flow. It is one of the best yoga asanas that increases your body’s tone and flexibility. It also enhances the quality of sperm.
Method
- Start with sitting in a straight posture.
- Bend forward without hunching your back and touch your toes.
- Maintain a 90-degree angle between your palms and extend one leg.
- Ascend while maintaining a straight back and raising your arms.
- Gradually lower your arms to return to a sitting posture.
Repetition
Repeat this exercise 12 times a day to get effective results.
2. Dhanurasana (#best yoga pose for male fertility)
Benefits
Your arms, thighs, back and abdominal muscles are benefited from this pose. Additionally, it enhances blood circulation, which benefits your general health. It can also raise your sperm count overall in males.
Method
- Lay flat on your stomach.
- Hold your ankles with both hands while bending your knees behind your back.
- Lift your hips and chest gradually so that only your stomach touches the ground.
- Tilt your neck back and hold in this position for as long as you can.
Repetition
Do this workout two to five times a day.
3. Setubandhasana
Benefits
This asana greatly affects your arms, thighs, back, and abdominal muscles. Additionally, it enhances blood circulation which benefits your general health. It can also raise your sperm count overall.
Method
- Lay flat on your stomach.
- Hold your ankles with both hands while bending your knees.
- Lift your hips and chest gradually so that your neck is the sole thing on the ground.
- Tilt your neck back and keep the position for as long as possible.
Repetition
Do this workout two to five times a day.
4. Padmasana
Benefits
Padmasana has many advantages. This is one of the most well-liked yoga postures. It is referred to as the child yoga or lotus yoga posture.
Methods
- Take a seat in a lotus posture.
- Set your back straight.
- Raise a leg, bend it at the knee, and position the ankle close to your hip.
- Repeat with the opposite leg.
- Take deep, comfortable breaths and maintain the stance.
Repetition
Inhale & Exhale 30 to 40 times in a day.
5. Matsyasana
Benefits
Matsyasana activates the parathyroid and thyroid glands. It also helps in maintaining the hormones in the body.
Method
- Lie on your back and rest your arms & legs straight by your side.
- Place your hands beneath your hips with your palms facing down.
- Take a deep breath, raise your chest, arch your back, and place your head on the floor.
- For 30 to 60 seconds, maintain the posture while taking deep breaths.
Repetition
Repeat the pose two or three times a day.
6. Ardh Matsyendrasana (One of the Best Yoga Poses for Male Fertility)
Benefits
This yoga pose increases sperm count and motility. It’s a great workout for the lower back and waist.
Method
- Extend your legs straight in a sitting position.
- Raise your right leg and plant it atop your left knee.
- Grip your right ankle with your left hand while you turn your body to the right.
- The right hand should be bent behind your back.
- Wrap the arm around your body as much as possible.
Repetition
Perform this exercise two to four times on each side.
7. Halasana
Benefits
This is also an amazing yoga posture that may help with general wellness and increase sperm count and mobility.
Method
- Lie down on your back.
- Lay your hands on the ground beside you.
- Do not raise your hips but raise your legs at a 90-degree angle.
- Take three steady breaths in and out. Next, raise your hips and try to curl your back so your toes are touching the ground above your head.
- Hold the posture for a duration of 5 to 10 seconds.
- Next, carefully lift your legs once more while bringing your hips down.
Repetition
The pose can be done two to five times.
8. Pranayama
Link: https://www.peoplehearthealth.com/images/pranayama-yoga.jpg
Benefits
Stress is one of the main factors contributing to infertility. Pranayama reduces tension in the body and makes you stress-free.
Method
- Sit with your back straight in the lotus position.
- Using your right thumb, shut your right nostril.
- Inhale using your left nostril.
- Next, seal your left nostril with your right hand’s ring finger, and hold your breath for two to three seconds.
- Breathe out through your right nostril after releasing the thumb.
Repetition
Repeat this asana ten times a day.
9. KumbhakAsana
Benefits
This plank posture helps burn belly fat and tone your abdominal muscles. However, it might also increase the quality of your sperm and your fertility.
Method
- Lie on a belly-up position on a yoga mat.
- Hold your hands close to your chest.
- Balance on your toes and palms while pushing your weight up.
- Stay for 1 to 2 minutes in this position.
Repetition
Practice this asana two or three times a day.
10. Agnisara Kriya
Benefit
This is regarded as one of the most traditional and advantageous yoga poses for the health of sperm.
Method
- Maintain a straight posture and slightly parted legs.
- Put your hands on your knees as you bend forward.
- Inhale slowly and tuck your stomach in.
- Hold it for five seconds and then release your breath.
- Repeat the process.
Repetition
Repeat this process five to ten times a day.
Takeaway
Regular yoga practices can elevate your mood and help you control your hormones and emotions. Yoga helps the brain release endorphins, serotonin, oxytocin, and dopamine. Yoga is believed to promote relaxation and lower levels of tension and anxiety.
However, yoga doesn’t resolve the problem instantly. Consistent practice and other lifestyle modifications will help you get an effective result. Even though yoga is beneficial for male fertility, it is still necessary to speak with a fertility expert.
Book your appointment today with Crysta IVF and get the right & personalized care for your fertility issues.
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