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The 5 best fertility-boosting yoga poses

Fertility yoga is a rhythmic practice that focuses on the reproductive and hormonal system. 

The 5 best fertility-boosting yoga poses

When you’re trying to have a baby, every day can be filled with unexpected challenges. The journey is highly charged and all-consuming at times, and we often feel ultra vigilant. But we have to live and work, so we strap on our armor and go out to face the world—determined, fearful and brave.


Yoga can help.

Yoga helps us tune in to ourselves. It gives us the opportunity to shed that armor and grow the emotional, physical and spiritual possibilities we barely knew existed within ourselves. When talking about her fertility, Nancy, a grade-school teacher and new mom, said, “One of the greatest challenges of coping with fertility for me was in maintaining a sense of calm and a positive attitude throughout the process.”

Yoga poses can tune up our reproductive health.

Fertility yoga is a sequence of specific poses designed to help women who are trying to conceive. This restorative series of yoga poses helps us unify our emotional and physical selves through a rhythmic dance of breath and movement focusing on the reproductive and hormonal systems. Many of the poses will open up the energy in the hips and the perineal floor, which houses our reproductive organs. Other poses in the sequence will focus on bringing energy and vitality to our hormonal system.

Here are the 5 best yoga poses to boost your fertility:


1. Fish pose

A photo posted by Devin & Deb (@northadamsyoga) on

The fish pose (matsyasana) can help our hormonal balance and is a wonderfully feminine pose. It redirects the blood flow through the thyroid and parathyroid glands, and strengthens and brings us hormonal balance.

2. Warrior II pose

When you need to advocate for yourself, Warrior II (virabhadrasana II) seems to do the trick on so many levels. Warrior II helps us increase our stamina and determination while opening up, increasing the energetic flow (chi) to our hips and reproductive organs.

3. Frog pose

A photo posted by @jyan_g on

I use frog pose (adho mukha mandukasana) across all my yoga classes. The benefits include an increased openness in your hips and reproductive area, not to mention much-needed grounding and centering. Frog pose is a fertility tune-up. Stay in this one for a while and breathe through your nose. Focus at a spot in between your thumbs and just breathe…

4. Bridge pose

A video posted by @aerial_delights on

Nothing like bridge (setu bandha sarvangasana) to improve the flow of chi through the reproductive area, alleviate stress, calm us and stimulate the thyroid gland and reproductive area.

5. Goddess pose

Utkata konasana, aka goddess pose, is a very empowering pose. It is essential for your fertility yoga practice, as it stimulates the reproductive areas by increasing the energetic flow (chi) to your hips and pelvis. It makes you proud to be a woman.

Yoga teaches us that it’s okay to be a work in progress. By bringing yourself to the yoga mat, you’re increasing your chances for pregnancy as well as for a life that’s healthier and easier to understand. To quote the Yoga Sutra of Patanjali: “When an individual has a achieved complete understanding of her true self, she will no longer be disturbed by the distracting influences within and around her.”

NOTE: Please consult with your doctor before trying these yoga poses. The exercise, instructions and advice presented here are in no way intended as a substitute for medical treatment or counseling. Keep in mind that these physical movements may not be appropriate for everyone. There are no guarantees that by practicing these yoga poses you will get pregnant.

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My village lives far away—but my Target baby registry helped them support me from afar

Virtual support was the next best thing to in-person hugs

They say you shouldn't make too many major life transitions at once. But when I was becoming a mama for the first time nearly five years ago, my husband and I also moved to a new town where we didn't know a soul, bought our first house and changed jobs.

To put it mildly, we didn't heed that advice. Luckily, our family and friends still made it feel like such a magical time for us by supporting our every move (literal and otherwise) from afar. They showered us with love through a virtual baby shower (expectant parents nowadays can relate!) featuring the unwrapping of gifts they were able to ship straight to me from my Target registry.

Here's one piece of advice I did take: I registered at Target so I could take advantage of the retailer's benefits for registrants, which include a welcome kit valued over $100, a universal registry function and more. Fast-forward a few years and Target has made the registration perks even better for expectant parents: As of August 2020, they've added a Year of Exclusive Deals, which gives users who also sign up for Target Circle a full year of savings after baby is born on all those new mama essentials, from formula to diapers and beyond.

Honestly, even without the significant perks of a free welcome kit with more than $100 in coupons, additional 15% off coupons to complete the registry and a full year of free returns, registering at Target wasn't a hard sell for me: Even though the experience of shopping for baby items was new, shopping with Target felt like returning home to me… and the comfort of that was such a gift.

And of course, Target's registry plays a vital role right now, as expectant parents everywhere are being forced to cancel in-person baby showers and navigate early parenthood without the help of a hands-on village. A registry like this represents a safe way for communities to come through for new parents. If you're anything like me (or any of the other mamas here at Motherly), you certainly have emotional ties and fond memories associated with Target.

What to register for at Target was also an easy talking point as I began to connect with moms in my new community. I will always remember going on a registry-building spree with my next door neighbor, who had young children of her own. As we walked the aisles of Target back in 2015, she suggested items to add… and we laid the foundation for what has since become one of my most cherished friendships.

Even as I made connections in my new hometown, I was nervous that expecting my first baby wouldn't feel as special as if I were near family and friends. But my loved ones exceeded all expectations by adding the most thoughtful notes to gifts. They hosted a beautiful virtual baby shower and even encouraged me to keep the registry going after my baby made his debut and new needs arose.

In the years since, "community" has taken on a wonderfully complex new meaning for me… and, in these times of social distancing, for the rest of the world. I've come to cherish my newfound friends in our local community alongside those long-time friends who are scattered around the county and my virtual mama friends.

Now, as my friends' families grow, I'm so grateful that I can show them the same love and support I felt during my first pregnancy. I sing the praises of Target's baby registry—especially in light of the pandemic, since I know mamas can do everything from a distance thanks to Target's website and the added benefit of getting trusted reviews and helpful registry checklists.

And now that I'm on the gift-buying side of the equation, I've found new joy in picking thoughtful gifts for my friends. (Because goodness knows Target has something for everyone!)

For my friend who is a fellow runner, I teamed up with a few others to give the jogging stroller she had on her registry.

For my friend who is a bookworm, I helped her start her baby's library with a few books that are also well-loved in our home.

For other friends, I've bundled together complete "sets" with everything they need for bathing or feeding their children.

I know from my own experience that, yes, the registry purchases are so appreciated, but the thoughtfulness and the support they represent means even more. Because although my village may have been distant, the support they showed me was the next best thing to in-person hugs.

Start your own Target Baby Registry here to experience a Year of Benefits including a Year of Exclusive Deals through Target Circle to enjoy for a full year following your baby's arrival, a year of free returns, two 15% off completion coupons and a free welcome kit ($100 value).

This article was sponsored by Target. Thank you for supporting the brands that support Motherly and mamas.

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