Fertilitetstilstander kan medføre følelsesmessig, fysisk og psykisk belastning. For mange kvinner kan ønsket om å bli gravid være forbundet med forvirring, stress og skuffelse. Imidlertid finner et økende antall kvinner håp og helbredelse gjennom yoga for fertilitet. Denne milde, men kraftfulle praksisen støtter ikke bare reproduktiv helse, men fremmer også emosjonelt velvære og skaper et miljø der det er større sannsynlighet for at befruktning skjer naturlig.
I denne artikkelen og videoen av Lauren skal vi utforske den transformerende kraften i fertilitetssyoga: hvordan den virker, hva den innebærer og hvorfor den blir en stadig mer populær tilnærming for kvinner på sin fruktbarhetsreise.
Livsstilen har betydning for fertiliteten. En studie i BMC Public Health viste at kvinner med 4–5 sunne vaner hadde 59 % lavere risiko for infertilitet.
Fyll ut spørreskjemaet og få et personlig, helhetlig og kunnskapsbasert program tilpasset deg.
tar 3 minutter å fylle utFertilitetssyoga er en spesialisert yogastil utviklet for å støtte kvinner som prøver å bli gravide. Den kombinerer milde fysiske stillinger (asanas), pusteteknikker (pranayama) og mindfulness-øvelser for å forbedre reproduktiv helse og skape balanse i nervesystemet.
Slik undervises i praksis som Breathe with Lauren Fertilitetssyoga, blander denne tilnærmingen tradisjonell hatha-yoga med målrettede teknikker for å imøtekomme de emosjonelle og fysiske behovene som er spesifikke for fertilitet. Hver økt er nøye utformet rundt temaer som tar for seg vanlige utfordringer som angst, skuffelse og følelse av avkobling.
I motsetning til krevende yogastiler fokuserer fertilitetssyoga på rolige, jordnære bevegelser som reduserer stress og fremmer hormonbalansen.
En av de viktigste fordelene med yoga for fertiliteten er dens evne til å redusere stress. Kronisk stress påvirker nesten alle systemer i kroppen, inkludert reproduksjonssystemet. Forhøyede nivåer av stresshormoner som kortisol og adrenalin kan forstyrre eggløsningen, hormonreguleringen og til og med implantasjonen.
Ifølge American Society for Reproductive Medicine forårsaker ikke stress direkte infertilitet, men kronisk stress kan forstyrre hormonfunksjonen og eggløsningen.
Fertilitetssyoga oppmuntrer kroppen til å skifte fra den sympatiske «kamp eller flukt»-modusen til den parasympatiske «hvile og fordøyelse»-tilstanden – det mange yoga-lærere kaller «hvile og reproduksjon»-tilstanden. Det er da kroppen føler seg trygg, avslappet og åpen for befruktning.
En systematisk gjennomgang og metaanalyse fra 2021 viste at mindfulness-baserte tiltak, som meditasjon, reduserte angst, depresjon og stress betydelig hos kvinner som gjennomgikk behandling for infertilitet. Siden mange øvelser for fertilitetssyoga integrerer mindfulness og meditasjon sammen med fysiske bevegelser, understreker disse funnene yogas potensial for å støtte emosjonelt velvære under behandlinger for fertilitet ved å fremme en roligere og mer balansert sinnstilstand.
De fysiske stillingene som brukes i fertilitetssyoga er nøye utvalgt for å støtte bekkenområdet, øke blodstrømmen til reproduktive organer og stimulere det endokrine systemet.
Her er noen vanlige fertilitetssyogastillinger:
Innholdet er kun til opplysningsformål. Det er gjennomgått for vitenskapelig nøyaktighet, men utgjør ikke medisinsk rådgivning, diagnose eller behandling. Rådfør deg alltid med kvalifisert helsepersonell ved medisinske spørsmål eller beslutninger om fertilitetsbehandling.
Gjennomgått for vitenskapelig nøyaktighet av: Dr. Mona Bungum
Sist gjennomgått: januar 2025
Livsstilen har betydning for fertiliteten. En studie i BMC Public Health viste at kvinner med 4–5 sunne vaner hadde 59 % lavere risiko for infertilitet.
Fyll ut spørreskjemaet og få et personlig, helhetlig og kunnskapsbasert program tilpasset deg.
tar 3 minutter å fylle utDisse yoga-stillingene for fertilitet er ikke bare fysiske. Når de kombineres med bevisst pusteteknikk og guidede meditasjoner, fremmer de også følelsesmessig frigjøring, kontakt med seg selv og mental klarhet.
Yoga og kropps- og sinnsøvelser kan støtte hormonbalansen gjennom sin innvirkning på det endokrine systemet, særlig hypotalamus-hypofyse-eggstokk-aksen (HPO-aksen), en sentral hormonell bane som er involvert i reguleringen av eggløsning, menstruasjonssykluser og generell reproduktiv helse.
Selv om det ikke foreligger direkte vitenskapelige bevis for at bestemte stillinger fra yoga øker blodstrømmen til hypofysen, har regelmessig yoga-praksis vist seg å redusere fysiologisk stress og modulere hypotalamus-hypofyse-binyre-aksen (HPA), som er nært knyttet til reproduksjonssystemet. Kronisk stress kan forstyrre dette delikate hormonelle nettverket, noe som potensielt kan svekke eggløsningsfunksjonen og fertiliteten.
Nyere forskning tyder på at yoga kan bidra til å regulere kortisolnivåene, redusere aktiviteten i det sympatiske nervesystemet, og forbedre den autonome balansen – noe som samlet sett kan bidra til et sunnere hormonelt miljø for reproduksjon (Riley & Park, 2015; Cramer et al., 2018). I stedet for å påvirke hypofysen direkte gjennom kroppsholdning, stammer yogas fordeler sannsynligvis fra dens evne til å forbedre reguleringen av hele systemet og redusere stressrelaterte hormonforstyrrelser.
Som nevnt i en oversiktsartikkel fra 2019, er forstyrrelser i HPO-aksen på grunn av stress, metabolsk dysfunksjon eller livsstilsfaktorer anerkjente bidragsytere til reproduksjonsutfordringer.
Fertilitetssyoga stopper ikke ved den fysiske kroppen. Den arbeider aktivt med sinnet og hjertet. Mange timer integrerer affirmasjoner eller mantraer som er utformet for å endre underbevisste overbevisninger og lindre emosjonell smerte. Når du er avslappet og til stede i kroppen din, er du mer åpen for å ta imot styrkende budskap – som «Kroppen min er klar til å bli gravid» eller «Jeg stoler på timingen i min reise».
Denne prosessen hjelper kvinner med å endre tankesettet sitt rundt fertilitet, og forvandle skam, skyldfølelse eller frykt til tillit, styrke og aksept.
Som Lauren, en lærer i fertilitetssyoga, forklarer:
«Fertilitetssyoga kan virkelig føre til et bedre tankesett og bedre humør – dette er hva mange av elevene mine sier at de føler etter timen.»
Konsistens er nøkkelen. Selv om du kanskje føler deg bedre allerede etter én økt, tyder forskning og anekdotiske bevis på at det kreves tre til seks måneder med regelmessig praksis for å se målbare endringer i hormonnivåer, eggstokkfunksjon og eggkvalitet.
Livsstilsendringer, som å forbedre ernæringen, håndtere stress, trene regelmessig og unngå skadelige stoffer, kan påvirke reproduktiv helse positivt over tid. Disse effektene er imidlertid ikke umiddelbare; det tar ofte flere måneder før forbedringer i hormonbalansen, eggløsningen og follikkelkvaliteten blir målbare.
Hvis daglige økter føles overveldende, kan du begynne i det små. Selv 20–30 minutter noen ganger i uken kan gjøre en forskjell. Hyppige, kortere økter gir ofte mer varige fordeler enn én enkelt ukentlig time.
Fertilitetssyoga er tilgjengelig for alle, uavhengig av yogaerfaring, kroppstype eller fertilitetsbakgrunn. Enten du er en erfaren yogi eller en nybegynner, er øvelsene skreddersydd for å støtte dine unike fysiske og følelsesmessige behov.
Faktisk føler mange kvinner seg mer komfortable med å øve hjemme, spesielt hvis de har følt seg skremt av vanlige studioklasser. Det fine med fertilitetssyoga ligger i dens inkluderende karakter og tilpasningsevne – den møter deg akkurat der du er.
Den er også ideell for de som gjennomgår fruktbarhetsbehandlinger. I følelsesmessig intense perioder, som den to ukers lange ventetiden, kan milde bevegelser og mindfulness redusere angst og hjelpe kvinner med å gjenopprette kontakten med kroppen sin.
Ja, fertilitetssyoga er ikke bare trygt, men ofte anbefalt under IUI, IVF eller andre prosedyrer for fertilitet, forutsatt at du lytter til kroppen din og unngår anstrengende eller belastende bevegelser.
Milde stillinger, gjenopprettende posisjoner og pusteøvelser kan gi støtte gjennom den følelsesmessige berg-og-dal-banen under behandlingen, spesielt når angsten når sitt høydepunkt.
Det er imidlertid viktig å være i samklang med kroppen din. I stedet for å blindt følge råd fra andre, bør du stole på dine egne indre signaler. Hvis en stilling eller øvelse ikke føles riktig – ikke gjør den. Intuisjonen din er en av dine sterkeste allierte på denne reisen.
Fertilitetssyoga er ikke en hurtigløsning eller et mirakelmiddel. Men det er et verktøy som gir dyp mestring. Gjennom pust, bevegelse og mindfulness hjelper det deg å skifte fra frykt og frustrasjon til ro, klarhet og tilknytning.
Fertilitetsyoga handler ikke om å gjøre mer – det handler om å være til stede i kroppen din, svare på dens behov og skape et indre miljø der befruktning blir mer mulig.
Når du begynner på eller fortsetter din reise for å forbedre fertiliteten, bør du vurdere å innlemme yoga ikke bare som trening, men som en form for selvkjærlighet, emosjonell helbredelse og fysisk forberedelse til det livet du skal ta imot.
Hvis du er klar til å begynne, start i det små. La yogaøvelsene dine være et fristed. La dem minne deg om at kroppen din er vis, at reisen din er viktig, og at helbredelse skjer ett åndedrag om gangen.
00:00:00 All right, welcome. So in this video, I am going to talk to you a little bit about what exactly fertility yoga is and what its benefits are for your fertility journey. So I think it's important to mention that all forms of fertility yoga are going to be slightly different depending on the teacher. I'm going to speak specifically to the type of fertility yoga that I teach, and I call that my breathe with Lauren fertility yoga. So my yoga is a gentle style of Hatha yoga, and I call that my breathe with Lauren fertility yoga. So my yoga is a gentle style of Hatha yoga, And Hatha Yoga is a very traditional form of yoga, which includes both the yoga postures, which are the asanas, the breath work, which is what we call pranayama, as well as meditation. And when I am designing my fertility yoga classes, I always design them around a particular theme.
00:00:52 And because I've been doing this work for many years now, I know the themes that are needed the most. So often there are themes that relate to pain points that you might be experiencing on your fertility journey. So often there are themes that relate to pain points that you might be experiencing on your fertility journey. And I really like to touch upon those emotional pain points. So what are the benefits of fertility yoga? Now, when we're doing breathwork, we are ultimately working with the nervous system. And when we work with the nervous system, the idea is we're trying to bring you into a parasympathetic state. This is a state of down regulation where you get to come into your rest and digest response or your rest and reproduce response.
00:01:23 This is a state of down regulation where you get to come into your rest and digest response or your rest and reproduce response. Of course, because if your body is in a stress response, then that's going to be signaling to your body that it's not safe. And if your body is not experiencing safety from a point of view of your nervous system, then it will probably do everything that it can to prevent conception from occurring. because why would you want to conceive your baby in an environment that wasn't safe? So this is why it's so important to learn to manage your stress and to regulate your nervous system. So this is why it's so important to learn to manage your stress and to regulate your nervous system. The stress hormones are adrenaline and cortisol.
00:02:07 And of course, when we start to get out of a state of chronic stress, then we start to reduce the levels of adrenaline and cortisol in our body. And this ultimately leads to relief. As far as the asanas go or the postures that we take in the fertility yoga practice, as well as the gentle movements that we do, the goal of these postures is to promote better alignment in the pelvis and in the reproductive organs, but also to enhance blood flow to that space. As far as the asanas go or the postures that we take in the fertility yoga practice, as well as the gentle movements that we do, the goal of these postures is to promote better alignment in the pelvis and in the reproductive organs, but also to enhance blood flow to that space. So we're looking to increase circulation and enhance blood flow to the reproductive organs, which are located inside of your bony pelvis. And then some of the postures we do are also to bring more circulation and blood flow to the glands of your brain, and specifically the pituitary gland, because the pituitary gland is the gland that's responsible for secreting the sex hormones. And then some of the postures we do are also to bring more circulation and blood flow to the glands of your brain, and specifically the pituitary gland, because the pituitary gland is the gland that's responsible for secreting the sex hormones.
00:03:07 So you might have heard about bringing your hormones into balance or regulating your hormones. So when we look to improve circulation to the pituitary gland, this can also help balance your hormones. In my fertility yoga classes, I like to include words that serve as affirmations or empowering In my fertility yoga classes, I like to include words that serve as affirmations or empowering beliefs or mantras. I also do this in my guided meditations. And the way that these affirmations or mantras work is the idea is that they are getting you at a point when you're not in your critical mind. So throughout the yoga practice, we're bringing you out of your head into your body, so that when we offer the affirmation in that moment, what's going to happen is that your subconscious mind is going to be more open to receiving that statement.
00:03:37 And the way that these affirmations or mantras work is the idea is that they are getting you at a point when you're not in your critical mind. So throughout the yoga practice, we're bringing you out of your head into your body, so that when we offer the affirmation in that moment, what's going to happen is that your subconscious mind is going to be more open to receiving that statement. Whereas if you were kind of in your normal day-to-day life, you know, and I were to say that affirmation that your mind might reject it because it's not in alignment with your current belief system. So in this way, with time, this is something that's happening is that fertility yoga can really lead to an improved mindset and an improved mood. So this is what a lot of my students will report feeling after class. So one of the questions I get asked often, and you might be wondering yourself, well, how often do I need to practice in order to experience these benefits, Lauren? So one of the questions I get asked often, and you might be wondering yourself, well, how often do I need to practice in order to experience these benefits, Lauren? So, of course, the more often you practice, the more benefits you will feel, right? However, I recognize that it's not possible for everybody to be practicing every day, or maybe even, you know, the three, four times a week that I like to recommend.
00:04:54 So I think that it's very important that you start where you are. It's important to remember that not all practices that need to be a full practice, that's 60 minutes in length, 20, 30 minute practice can be very impactful. and I really believe that practicing more often throughout your week for shorter periods of time is going to be more beneficial than let's say doing one 60-minute class once a week and because the idea is that the more you practice this consistently what you're practicing on your mat the idea is that the more you practice this consistently what you're practicing on your mat your yoga mat you're then going to take with you into the moments of your day off of your mat and And this is how you become really empowered by these practices and they begin to serve you in your day-to-day life.
00:05:45 I think it's also important to mention, while you might feel the benefits of the yoga practice immediately after practicing, for these benefits to really make their way into the cellular structure, into your DNA, for these benefits to really make their way into the cellular structure, into your DNA, Okay. Research says that it does take three to six months for these lifestyle changes, okay, to impact your hormones and your follicles. So if you are looking at some of the recent test results that you might've gotten from a fertility clinic, okay, and we want to be improving those numbers, okay, it will take a minimum of three months of consistent practice in order to see the change that you're desiring. All right. So this is something that I just mentioned, right?
00:06:29 It's important to start where you are. It's important to start where you are. All too often, I see my clients frozen in blame or shame, you know, for whatever reason it is that they're not able to implement or do the things that they say that they want to do. Okay. So if that's you, if you have come away from your practice and you're feeling some heaviness or resistance of getting back into it, I want you to just start where you are, have realistic
00:06:55 expectations. If you don't currently have yoga practice, don't set out to practice five times a week because then you're just probably setting yourself up for failure. If you don't currently have yoga practice, don't set out to practice five times a week because then you're just probably setting yourself up for failure. So be really realistic about how often that you want to practice, set that intention, and then put the wheels into motion. I think it's important to note that the fertility practices that I offer are perfect for beginners and avid yoginis. And so a lot of my clients really love yoga and already have an existing yoga practice. And then they like my practices because they feel that they can go really deeper into their And then they like my practices because they feel that they can go really deeper into their
00:07:32 practice. That being said, I also have a lot of clients and students that have never done yoga before. And I even have clients that, you know, will say to me things like, but Lauren, you know, my body doesn't look like the shape of your body. And I find that intimidating. And I want to practice at home. because I don't feel comfortable going to a yoga studio because my body shape is different
00:07:53 than the body shape of people at the yoga studio. So if that's you, then developing a home practice is perfect for you. then developing a home practice is perfect for you. So these practices will meet you where you are. And if you're a beginner, they're going to be perfect for you. If you are a yoga teacher,
00:08:09 they will also serve you. Don't compare yourself as you're practicing. something that we we that i i encourage you to do is to be non-judgmental and this is not just me this is the practice of mindfulness and all of the yogic traditions is to practice with the spirit of non-judgment of equanimity okay i already mentioned what you practice on your mat will serve you off non-judgment of equanimity okay i already mentioned what you practice on your mat will serve you off your mat um and then the final thing that i wanted to say about this is it's important to note that these practices are not meant to be a workout. And if this has been your previous experience
00:08:46 with yoga, that you've gone to a class that felt like a workout and you didn't like it, or maybe you went to the class for that exact reason, because you wanted a workout, right? When you're going to start doing these practices, you're going to see that they're by no means a workout. And really the movements that we're doing, what we're practicing are mind by no means a workout. And really the movements that we're doing, what we're practicing are mind body practices to align your mind, heart, body, and spirit. So ultimately, you can come into harmony with yourself. You might be wondering if it's safe to practice fertility yoga if you're in the middle of doing a fertility treatment or procedure. And absolutely, I think it's important to continue
00:09:24 these practices to keep your body moving, to keep you out of your head and connected with your body in the middle of whatever fertility treatment or procedure that you are doing. in the middle of whatever fertility treatment or procedure that you are doing. especially during your two-week wait. I see so often that my clients in their two-week wait, this is a period of great stress and anxiety and very much getting into their head of hypervigilance of all of the sensations that they're feeling in their body.
00:09:50 So if you know that's you and you have a little bit of fear around doing practices during your two-week wait for whatever reason, because you think that it might prevent the procedure from working, I encourage you to move. And I really see that if you can do this, that you're going to notice and feel and experience
00:10:08 the benefits. And of course, always make sure to check in with yourself and your body and do what feels right for you. Be careful not to just take things that you read online or even a fertility doctor's recommendations like as truth. I know sometimes this is challenging for my clients and it makes sense, of course, because I know sometimes this is challenging for my clients and it makes sense, of course, because we want to do things right. We want to do everything possible that we can to make it work
00:10:38 out. However, when we're operating from that place of doing something that we've been told or that we feel we should do, and sometimes we can be overriding our body's signs and signals and needs. So I think it's really important to just always check in with yourself and really ask yourself, well, what do I need in this moment? What's going to feel good for me? And if it feels good, then that's your sign to keep on doing it. And if it doesn't feel good, then don't do it. then that's your sign to keep on doing it. And if it doesn't feel good, then don't do it. All right. So I hope that gives you a little bit better of an understanding of fertility yoga. And I hope that you try out the practices and I hope that they serve you.
