Yoga, a centuries-old method for mind-body balance, is not just about movement, but about a holistic means of improving health. More recently, there has been a surge in interest in the effects of yoga on reproductive health, including motility of the sperm. There is evidence (both scientific and personal) that some yoga postures, when practiced alongside a healthy diet, boost sperm movement, which plays a significant role in male fertility. This article explains how yoga increases sperm motility and provides some tips on how to start.
Understanding Sperm Motility
First, let’s talk about how yoga works for your sperm health. Sperm motility is the process by which sperm are moved efficiently in a woman’s womb to fertilise an egg. Conception relies on adequate movement. Normal sperm motility is both rapid and straight-line movement.
Low sperm motility, or asthenozoospermia, is one of the most common causes of male infertility. Stress, unhealthy habits, sedentary behaviour, obesity, hormonal deficiencies and exposure to toxins are among the causes of diminished sperm motility. Although some of these problems can be treated by medical treatment, men increasingly use natural approaches such as yoga to treat their reproductive health naturally and holistically.
How Yoga Helps Increase Sperm Motility?
Yoga has multiple physical, mental and emotional advantages – some of which directly influence fertility and sperm health. Here’s how yoga increases sperm motility and overall reproductive wellness:
1. Improves Blood Circulation
Some yoga postures (called asanas) increase blood flow to the pelvis, bringing greater oxygen and nutrients to the testes. This maximises sperm production and migration. The increased circulation also aids in eliminating toxins and counteracts the oxidative stress that damages sperm.
2. Reduces Stress
Among the most common reasons for ineffective sperm motility is chronic stress, which increases cortisol and interferes with hormone regulation. Yoga teaches breathing (pranayama) and meditation to relax and relieve stress. This doesn’t just support hormonal balance but also promotes the development of sperm.
3. Balances Hormones
Yoga maintains hormonal control over the endocrine system, responsible for testosterone production and reproductive function. Hormonal harmony is necessary for the proper growth, mobility and size of sperm.
4. Enhances Physical Fitness and Flexibility
Yoga is an aerobic exercise that boosts the body’s metabolism and treats conditions such as obesity and sedentary living, both of which have a high correlation with reduced sperm motility. The more you practice, the lower your risk of lifestyle diseases such as diabetes and high blood pressure, which can harm fertility.
5. Supports Detoxification
Some yoga exercises, like twists and inversions, detoxify the body through improved lymphatic drainage and improved functioning of internal organs. This eliminates toxins that may otherwise be detrimental to sperm health.
Top Yoga Moves For Improving Sperm Motility – There are various yoga moves to boost the motility of sperm.
But now that we’ve looked at the reproductive health benefits of yoga, let’s focus on certain yoga poses that promote sperm motility:
1. Butterfly Pose (Baddha Konasana)
The Butterfly Pose opens up the inner thighs, groin and pelvis to allow more blood to reach the reproductive organs.
How to Do It:
You can lie down with your back straight and your legs wide open.
Put your knees down and press the soles of your feet together.
Hold your feet with your hands and gently press your knees down toward the floor.
Breathe deeply and hold the pose for 1-2 minutes.
2. Cobra Pose (Bhujangasana)
Cobra Pose tones pelvic muscles, increases blood flow, and triggers hormonal glands that produce sperm.
How to Do It:
You lie on your back with your palms underneath your shoulders.
Lower your chest and head slowly, keeping your pelvis flat on the floor.
Hold the pose for 15-30 seconds and take a deep breath and release.
3. Bridge Pose (Setu Bandhasana)
The Bridge Pose increases circulation to the groin area and strengthens the lower back and pelvis. It also calms the mind and eliminates stress.
How to Do It:
Sit backwards with your knees bent and feet firmly on the ground, hip width apart.
Lean your feet into the mat and raise your hips off the floor.
Close your hands behind your back or rest them flat on the floor to hold them in place.
Take 15-30 seconds to hold the pose, then lower your hips back down to the ground.
4. Plow Pose (Halasana)
The inversion pose awakens the thyroid and boosts blood flow to the testes.
How to Do It:
Lay down and raise your legs above your head so your toes touch the floor behind you.
Support your lower back with your hands to keep them upright.
Hold the pose for 15-30 seconds, and then slowly bring yourself back to your beginning.
5. Bow Pose (Dhanurasana)
Bow Pose strengthens the pelvic muscles and increases flexibility – which may be beneficial for fertility.
How to Do It:
Squat down on your stomach and lower yourself into the knees so that your feet reach your buttocks.
Back up and take your ankles in your hands.
Take your chest and thighs up from the floor, and hold them on your belly.
Hold for 15-20 seconds and breathe deeply.
6. Shoulder Stand (Sarvangasana)
The Shoulder Stand is a powerful pose that stimulates circulation, regulates hormones, and improves fertility.
How to Do It:
Lay on your back and lift your legs up, holding your hips with your hands.
Be as rigid as possible and hold the pose for 15-30 seconds.
Gently bring your legs back to the floor.
Supporting Practices to Enhance Results
Yoga alone is extremely beneficial in enhancing sperm motility, but other healthy habits can boost the performance. Here are some more fertility-boosting tips:
Balance Your Foods: Focus on leafy greens, fruits, nuts, seeds, and lean proteins that provide nutrients. Fruits and berries packed with antioxidants might lower sperm’s oxidative stress.
Stay Hydrated: Stay hydrated to keep your cells in balance.
Get Active: Apart from yoga, you should be doing a bit of physical exercise to keep yourself healthy and fit.
Toxin Free: Reduce your exposure to alcohol, smoking and other environmental toxins that can negatively affect the quality of sperm.
Good Sleep: Make sure you get 8- 12 hours of good sleep per night to balance your hormones.
Seek Professional Consultation: See a fertility specialist if you believe that there may be underlying medical causes for low sperm motility.
Final Thoughts: How To Increase Sperm Motility By Yoga?
Yoga is not just great for increasing sperm circulation, but for maintaining good health, mental health, and emotional balance. By simply practicing and living a healthy lifestyle, men have seen marked gains in reproductive wellbeing. This is the great thing about yoga: it doesn’t require expensive props and you can do it at any time.
When beginning yoga, be gentle, consistent and find a certified yoga teacher to make sure you get the proper form and technique. Patience and persistence will enable you to lay a more fertile foundation and live a better life.
So, why wait? Roll up your yoga mat and start boosting your fertility without drugs!
