6 Yoga Poses To Improve Male Fertility
According to the World Health Organization, a sperm count below 20 million per millilitre of semen is considered low. The normal range typically lies between 20 million and 120 million sperm per millilitre. In recent times, low sperm count has emerged as a common health concern among men.
Several factors can contribute to a reduced sperm count, including genetic disorders, poor nutrition, testicular injuries, excessive alcohol intake, certain medications, exposure to environmental toxins, smoking, drug use, zinc deficiency, obesity, and stress.
Increasingly, people are turning to yoga as a natural remedy for such issues. Specific yoga poses have been found to support sperm production and help restore normal sperm count. Additionally, yoga improves the overall health of the reproductive glands and may help prolong male reproductive vitality.
Sarvangasana is considered one of the most powerful yoga poses, known for positively impacting the function of almost all body organs. It helps reduce stress, fights depression, stimulates the thyroid gland, and strengthens the entire body.
How to Perform:
- Lie on your back with your arms at your sides.
- Slowly lift your legs to a 90-degree angle.
- Raise your hips and back, bringing your body up onto your shoulders.
- Use your hands to support your back, ensuring your weight rests on your shoulders and arms—not your neck or head.
- Keep your legs straight and firm, lift your heels, and point your toes upward while gently pressing your chin into your chest.
- Hold this posture for over 30 seconds.
- To release, bend your knees towards your forehead, lower your hands, and gently roll your spine down. Lower your legs and relax for a minute before repeating.
# Dhanurasana (Bow Pose)
This pose enhances blood circulation to the reproductive organs and improves male sexual health. It helps combat erectile dysfunction and premature ejaculation, contributing to improved fertility.
How to Perform:
- Lie flat on your stomach.
- Bend your knees backward and reach your hands toward your ankles.
- Grasp your ankles firmly.
- Balance your body on your abdomen.
- While inhaling, lift your chest and thighs off the floor as high as possible.
- Hold the posture for 15–30 seconds while breathing normally.
- Exhale and slowly release, extending your body flat again.
# Halasana (Plough Pose)
Halasana boosts blood flow to the pelvic region and supports overall reproductive health.
How to Perform:
- Lie on your back with your arms flat and palms facing down.
- Take a few deep breaths to relax.
- Use your core strength to lift your legs off the ground.
- Keep your legs straight and together as you raise your hips.
- Continue rolling your spine until your toes reach the floor behind your head (avoid forcing them).
- Stretch your arms and legs in opposite directions.
- Hold the pose for 15 seconds while breathing deeply.
- To come out of the pose, slowly unroll your spine and lower your legs back to the ground.
- Repeat 2–3 times.
This posture stimulates the solar plexus and tones the muscles supporting reproductive organs. It is also effective in preventing erectile dysfunction.
How to Perform:
- Sit upright with legs extended forward.
- Keep your back straight, inhale, and stretch your arms above your head.
- Bend forward slowly to touch your feet.
- Engage your core and try to hold the posture for 60–90 seconds.
- Keep your head lowered and exhale.
- Repeat this pose 10 times.
# Kumbhakasana (Plank Pose)
This strength-building pose increases endurance and sexual stamina, while also supporting overall sexual health.
How to Perform:
- Lie face down with your hands placed beside your shoulders.
- Inhale and lift your body off the ground.
- Align your head, torso, hips, and legs in a straight line.
- Hold the position for 15–30 seconds while breathing normally.
- Repeat 4–5 times.
# Bhujangasana (Cobra Pose)
Bhujangasana, resembling a cobra ready to strike, is beneficial for spinal health and reproductive well-being. It alleviates tension in the back and boosts fertility.
How to Perform:
- Lie on your stomach with legs close together and toes pointing outward.
- Place your palms beside your shoulders and rest your forehead on the mat.
- Inhale and lift your upper body up to your navel, looking towards the ceiling.
- Maintain the pose for up to 60 seconds, breathing deeply.
- Exhale and slowly return to the starting position.
- Repeat 4–5 times.