Infertility is a common hurdle that many couples face while trying to start a family. Men, too, can encounter fertility issues that impact their ability to become a father. But the good news is that yoga provides a natural and holistic approach in tackling male infertility. So, let’s explore the transformative power of yoga for male fertility, and how it can be a key factor in overcoming infertility challenges.
Before we talk about the yoga poses, let’s look into the different aspects of male infertility.
Infertility In Men
Infertility happens when a man has trouble getting a woman pregnant. It affects about 15% of married couples worldwide. In the general population, approximately 15-20% of people experience infertility. Sometimes, male reproductive health issues are the cause of 20-40% of infertility cases. In India, the prevalence of infertility is approximately 23%.
Causes Of Male Infertility
Infertility in men often arises from common factors, including:
- Poor sperm health: Common problems include having sperm that are immature, oddly shaped, or lack proper mobility. Additionally, some men might face low sperm count, or in extreme cases, a complete absence of sperm production. And in some instances, there may be a low sperm count or no sperm production at all.
- Medical conditions: Some health problems, like diabetes and certain autoimmune diseases that target your sperm, can affect fertility.
- Hormonal imbalances: For men, sperm production, sexual development, and libido are some of the functions of testosterone. If the hypothalamus or pituitary gland (i.e., parts of the brain that control hormone levels) is dysfunctional in any way, it could cause male infertility.
- Lifestyle choices: Factors including diet, exercise, stress management, and exposure to environmental toxins can significantly influence male fertility.
Having said that, let’s explore how yoga can serve as a powerful tool to alleviate these issues and improve overall reproductive health.
Yoga for Male Fertility
Originating from India, yoga is a time-honored practice that involves various poses, deep breathing, and meditation to strengthen overall health. It also offers significant benefits for reproductive health.
For men, yoga improves sperm quality, reduces stress and anxiety, and enhances sexual well-being. Additionally, yoga can help ease symptoms of mild erectile dysfunction (ED), a condition where a man has difficulty achieving or maintaining an erection sufficient for sexual activity.
That’s, it’s important for men to incorporate yoga into their daily routine to enhance reproductive health and fertility. Let’s explore some specific yoga poses that can help achieve these benefits.
Yoga Poses To Boost Fertility
1. Reclining Bound Angle Pose (Supta Baddha Konasana)
The Reclining Bound Angle Pose, or Supta Baddha Konasana, is one of the best postures for a good blood circulation to the pelvic area. This pose is beneficial for opening the hips and groin, so as to carry more blood flow to the reproductive organs. It also performs in maintaining the production of hormone, predominantly in the production of testosterone, this can provide male fertility significantly.
How to Do It:
- Get on flat ground at the back again with your knees straight and your areas on the ground.
- Lying on the ground, bring the soles of the feet together and allow the knees to fall to sides.
- Your hands should rest on top of thighs or at your sides with palms up.
- Sesseln Sie in dieser Position für 5–10 Minuten, atmen Sie tief durch und bewusst.
Benefits for Male Fertility:
- Increases blood flow to the reproductive organs.
- Reduces tension and stress, lower cortisol,
- Stretches the hips and groin releasing tension and improving circulation.
2. Setu Bandhasana (Bridge Pose)
The Setu Bandhasana, also known as the Bridge Pose, is a powerful pose that focuses on the pelvic area and strengthens the pelvic muscles which surrounds reproductive organs. It increases blood circulation to the area and decreases tension within the lower back and hips, areas which will become stiff from stress and a sedentary life. Getting a stronger pelvic floor muscles, it can help the sperm with its health and motility better.
How to Do It:
- Sit on the floor with your back is straight, your knees are hour, together on the sole of the foot.
- Position your arms down by your sides, with palmar surface down.
- Push through the tops of your feet, and lift your hips towards the ceiling, activate your glutes and quads.
- Keep the position for 15-30 seconds then lower your hips down again.
- Repeat for 5–10 rounds.
Benefits for Male Fertility:
- Tightens the pelvic floor muscles and boosts circulation to the reproductive organs.
- Increases flexibility of the hips and lower back.
- Activates lowering body of testosterone production.
3. Malasana (Garland Pose)
The Malasana, or Garland Pose, is a deep squat for releasing the hips and pelvic area. This posture aids in stretching the groin and lower body and also improves circulation to internal pelvic organs. It can be very helpful for men, also improving sperm quality by increasing a blood circulation & reducing stress.
How to Do It:
- Stands with his feet slightly wider than hip-width apart and squats down, lowering the hips as low as possible.
- Kor your back straight and press your elbows against your inner thighs to deepen.
- Lower your hands to the prayer position in the middle of your chest, the knees pushed out.
- Take hold for 30 seconds to one minute, breath deeply.
Benefits for Male Fertility:
- Opens the hips and improves blood flow to the pelvic region.
- Relax the stress and tension in the lower.
- It boosts flexibility in the groin and hips which are necessary for the fertility.
4. Viparita Karani (Legs Up the Wall Pose)
The Viparita Karani, or Legs Up the Wall Pose is a wonderful restorative pose that can aid in stress reduction, circulation and helps to alleviate tension. This pose facilitates good circulation to the pelvic region which is a plus for increased testicle function. It also lowers stress and anxiety levels that can contribute to reproductive health problems.
How to Do It:
- By laying down on your back, sitting near the wall and tucking those legs against the wall.
- Place your legs straight up with your arms relaxed by your sides.
- You can be squeezing a pillow or bolster under your hips for extra support.
- Hold this position for 5–10 minutes while breathing deeply and relaxing.
Benefits for Male Fertility:
- Increases blood circulation to the pelvic region.
- Supports to alleviate stress and tension, decreases cortisol.
5. Utkatasana (Chair Pose)
The Utkatasana, known also as the Chair Pose, is a powerful standing position, that gives strengthening of that legs, and core muscles, and of the pelvic floor. By also contracting the pelvic muscles, it is bound to improve circulation to the reproductive organs. Furthermore, this pose also energizes and builds the stamina which is necessary for overall health and particularly for reproductive purpose.
How to Do It:
- Stood with feet together and arms at sides.
- Breathe in and lift your arms all the way up to the ceiling with your palms facing each other.
- Bend your knees as if you were sitting back onto a chair, making sure that your thighs are parallel to the ground.
- Hold for 20 – 30 seconds and then carefully get back to a standing position.
Benefits for Male Fertility:
- Increases pelvic floor muscles and thus the reproductive system.
- Increases blood flow to the lower body and reproductive organs.
- Increases energy levels & provides energy boost.
6. Adho Mukha Svanasana (Downward Facing Dog)
The Adho Mukha Svanasana, or Downward-Facing Dog Pose, is a complete stretch that is a circulation booster for whole body, including reproductive organs. This pose will stretch the hamstrings, back, and arms, as well as activate the pelvic bowl, making it sound nutrient through boosting males to fertility.
How to Do It:
- Begin in a plank position on the table top at the hands should be directly under the shoulders and hips above the knees.
- Bend and grip the balls of your feet, with your toes tucked under, and lift your hips toward the ceiling, straighten yours legs and arms to get into an inverted “V” shape.
- Lower your heels to the ground and hold it for 30 seconds to 1 minute.
Benefits for Male Fertility:
- Improves blood flow to the area of the pelvis and promotes the circulation of blood to reproductive organs.
- Heals Lower Back and Hip Tension.
- Solves stress and stimulates overall physical and mental well-being.
7. Supta Virasana (Reclining Hero Pose)
The Supta Virasana or Reclining Hero Pose is very good for opening up the hips, thighs and groin. This deep stretch can allow for a release of tension in the pelvic area, improve elasticity and circulation of the blood, which may increase fertility in males.
How to Do It:
- Begin on the hands and knees (kneeling) with your knees and feet a distance of hip-width apart.
- Delicately straighten up from the sensation.
- Support your hands against the floor or against your stomach.
- Hold for 1–2 minüt, ruhig und tief atmen.
Benefits for Male Fertility:
- Opens the hips and groin, improves circulation to the pelvic region.
- Decreases body stress and tension.
- Increases flexibility of the lower body, which is crucial for fertility.
Conclusion
These are the 7 best yoga poses for male fertility that a man must perform regularly to promote reproductive health. Alongside maintaining a healthy yoga routine, it’s important to consult with a specialist in case of any fertility concerns. Moreover, proactively monitoring your sperm health can prevent the worsening of infertility symptoms, if any.
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Disclaimer: Please consult your doctor before performing any of the mentioned yoga poses.