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. Bhramari Pranayama (Bee Breath)
This practice helps to calm the nerves in the brain and forehead. The gentle humming vibrations during exhalation naturally induce a calming effect. It provides instant relief from tension, anger, and anxiety. Here’s a step-by-step guide on how to perform this pranayam:
- Sit up straight in a quiet and well-ventilated place, keeping your eyes closed.
- Place your index fingers on the cartilage of your ears.
- Take a deep breath in, and as you exhale, gently press the cartilage while making a loud humming sound, resembling that of a bee.
- Repeat these steps 3-4 times, taking deep breaths in between.
2. Nadi Shodhan Pranayama (Alternate nostril breathing)
This pranayama practice aims to harmonise the two hemispheres of the brain. As a result, it promotes balanced physical, mental, and emotional well-being. Here’s how you can get started with this pose:
- Sit comfortably with an erect spine.
- To begin, position your left hand on your left knee.
- Then, use your right ring finger and little finger to gently close your left nostril. Simultaneously use your thumb to close your right nostril.
- Press your thumb down on the right nostril and exhale gently through the left nostril.
- Keep your eyes closed and take long, deep, and smooth breaths.
- Start by inhaling through your left nostril, and then exhale through your right nostril. (Repeat this alternating pattern of breath)
- This completes one round of pranayama.
- Complete 9 rounds or continue until you feel comfortable.
- Finally, relax both arms, sit, and breathe naturally before opening your eyes.
3. Paschimottanasana (Seated Forward Bend Pose)
Paschimottanasana is highly recommended for enhancing fertility in men. It improves blood flow to the pelvic region and stretches the lower back and hamstrings. Here are the steps to practice this pose:
- Start by sitting on the floor with your legs extended in front.
- Inhale deeply as you raise your arms overhead.
- As you exhale, gently bend forward from the hips. Extend your arms towards your toes.
- Maintain a long spine. Ensure that your back stays straight and your head extends towards the crown.
- Hold this posture for a few breaths. Allow the stretch to gradually deepen.
- Release and return to the starting position.
4. Badhakonasana (Butterfly Pose)
Badhakonasana helps stimulate the pelvic region. It improves flexibility in the hip and groin area. Here’s a step-by-step guide on how to perform this asana:
- Find a comfortable seated position by crossing your legs.
- Position your legs so that the soles of your feet are touching each other.
- Try to pull your heels inward as close to your pubic area as possible.
- Grasp your feet with your hands and keep your back as straight as possible.
- As you inhale, gently rest your hands on each knee.
- Exhale and gently press on your thighs, allowing your knees to touch the floor.
- Inhale and release the pressure, allowing your knees to come back up.
- Repeat this process 15 to 20 times
5. Balasana (Child’s Pose):
It helps relax and rejuvenate the body. To practise this pose, follow these steps:
- Get down on your hands and knees.
- Bring your knees together and let your buttocks touch your feet.
- Lean forward and extend your arms and hands overhead. Press them against the floor.
- Place your palms on the floor.
- Rest your forehead against the floor.
- Stay in this pose for 2-3 minutes
6. Bhujangasana (Cobra Pose)
This pose helps to bring energy and vitality to the reproductive organs. It improves blood circulation and reduces fatigue. Here’s a guide on how to do this pose:
- Lie down on your stomach with your feet together and your toes pointing behind.
- Keep your legs close together.
- Place your hands flat on the floor under your shoulders, close to your body.
- Take a deep breath in and slowly lift your head and chest off the ground. Tilt your head.
- Go as far as it feels comfortable for you.
- Exhale and gently lower your head towards the floor. Bring your forehead close to the ground.
7. Setu Bandhasana (Bridge Pose)
This pose provides energy and increases blood flow to the pelvic organs. To practise this pose, follow these steps:
- Lie on your back.
- Bend your knees and keep your feet flat on the floor, facing towards the ceiling.
- Place your arms out to the side.
- Gradually move your feet towards your buttocks.
- Slowly lift your buttocks off the floor, creating a bridge shape with your body.
- Breathe gently, focusing on the movement of your abdomen.
- Stay in this pose for as long as it feels comfortable for you.
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.