Yoga guide
Yoga won't make you more fertile, but it may make trying for a baby feel more manageable. We found no study showing that any pose helps you conceive, improves egg or sperm quality, or helps an embryo implant, and NICE says complementary therapies for fertility haven't been properly evaluated. In small trials, yoga eased the stress of fertility problems and treatment.
The evidence differs by question. For trying to conceive, NICE's guidance is clear that complementary therapies aren't proven; for IVF, one good trial of a programme that included yoga found no difference in pregnancies or births. And stress isn't what decides the result: large reviews found no link between distress before treatment and IVF results. Yoga is never a substitute for medical advice or fertility treatment.
This guide covers what the trials show for women and men, polycystic ovary syndrome (PCOS, now called PMOS), what's sensible during IVF, legs up the wall, hot yoga and the two-week wait, the first weeks of pregnancy, yoga after a miscarriage, and the warning signs to know. There's no fertility yoga routine here, because no sequence has been shown to help; the workouts we suggest are for coping, strength and staying safe.
We found no study testing any pose for conception, implantation, egg quality or blood flow to the womb or ovaries. NICE says "the effectiveness of complementary therapies for fertility problems has not been properly evaluated".
Distress before treatment wasn't linked with whether IVF worked in two large reviews (14 and 20 studies), and the Human Fertilisation and Embryology Authority (HFEA), the UK fertility regulator, says "there is no conclusive evidence that stress impacts on fertility treatment outcomes". A cycle that doesn't work isn't your fault.
In 128 women having fertility treatment, 6 weeks of twice-weekly yoga lowered fertility-related stress. Reviews of small, mostly non-randomised studies agree for anxiety and low mood, and a 2026 review found only 3 yoga studies since 2014, none measuring pregnancy.
A 10-week mind and body programme that included yoga didn't change pregnancies or births against a support group in 168 women.
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Studies of men who did yoga reported better semen measures, but none had an untreated comparison group or counted pregnancies.
The usual activity guidelines apply while you're trying. During IVF injections, keep yoga gentle, as our exercise during IVF guide suggests, and after embryo transfer, NICE says bed rest of more than 20 minutes doesn't improve the outcome.
Anyone trying to conceive, their partners, and people having fertility treatment such as IUI (intrauterine insemination), IVF (in vitro fertilisation) or egg freezing, including single people and same-sex couples. Once you're pregnant, our yoga in pregnancy guide takes over.
The NHS says more than 8 out of 10 couples where the woman is under 40 will conceive naturally within a year if they have regular unprotected sex every 2 or 3 days.
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Fertility yoga classes and videos are usually built around hip and pelvic poses, restorative poses, breathing and relaxation, often with claims about blood flow to the ovaries or womb, or helping an embryo implant. We found no study testing those claims; the evidence is for stress and mood, in small studies.
NICE says stress in either partner can affect a couple's relationship and "is likely to reduce libido and frequency of intercourse", and the NHS says that in severe cases stress may also affect ovulation and sperm production. But distress before or during treatment isn't linked with whether IVF works. Yoga can be worth doing for how it makes you feel, without carrying the weight of the result.
The HFEA says complementary therapies may be suggested during fertility treatment "to help with relaxation or general wellbeing", that it doesn't regulate them, and that they "are not usually offered in an HFEA licensed fertility clinic".
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The evidence differs by question, so each question has its own grade.
NICE tells people concerned about their fertility that "the effectiveness of complementary therapies for fertility problems has not been properly evaluated, and that further research is needed before such interventions can be recommended". We found no study testing a pose for conception, implantation, egg quality or blood flow to the womb or ovaries, and legs up the wall has been studied only for eye pressure.
In the best trial, 168 distressed women were randomised to a 10-week Mind/Body Program for Infertility, which included hatha yoga and a fertility yoga session, or to a support group. Both groups felt better, the programme did better on only one measure of anxiety, and pregnancies and live births didn't differ over 30 months. Earlier trials that reported more pregnancies lost many participants or compared a later treatment cycle.
In 128 women at an IVF clinic, 6 weeks of twice-weekly yoga lowered fertility-related stress against a control group. Studies without a proper comparison group found falling anxiety and distress in women doing hatha yoga before or during IVF, and reviews of mind-body programmes found small to moderate falls in anxiety and low mood. A 2026 review found only 3 yoga studies (297 women) since 2014, and none measured pregnancy.
Distress before treatment wasn't linked with pregnancy across 14 studies of 3,583 women, and anxiety, low mood or stress before or during treatment weren't linked with the results across 20 studies of 4,308 women. The HFEA says there's no conclusive evidence that stress affects treatment outcomes.
Across 58 trials of psychological support for people with infertility, pregnancy rates were modestly higher, but most trials were at high risk of bias. Another review found a small effect, and one that included weaker studies found a larger one. Yoga was only a small part of this evidence.
Lying still for 15 minutes after insemination raised ongoing pregnancies (27% against 18%) in one trial of 391 couples, but not in a repeat with 498 couples (32% against 40%), and a 2024 review concluded that its findings "do not support the use of bed rest after IUI". NICE says bed rest of more than 20 minutes after embryo transfer doesn't improve the outcome of IVF. We found no study of lying still, or legs up the wall, after sex.
In a controlled but not randomised study of 52 women with PCOS and infertility, 3 months of yoga improved weight, insulin and quality of life, and 13 against 7 women became pregnant within a year. We found no randomised trial of yoga and pregnancy in PCOS. The NHS says PMOS (polyendocrine metabolic ovarian syndrome), which used to be called PCOS, can affect fertility, and that treatments include medicines to help you ovulate.
With a body mass index (BMI) of 30 or more, NICE says "participating in a group programme involving exercise and dietary advice leads to more pregnancies than weight loss advice alone". Yoga can be part of being active, and strong standing poses count as strength work.
Four studies from India reported better sperm counts, movement or DNA measures after 3 to 12 weeks of yoga, but none had an untreated comparison group, one lost almost half its participants, and none counted pregnancies. We found no randomised trial. Semen results vary from test to test, which is why the NHS usually repeats a test that finds a possible problem about 3 months later.
We found no study of hot yoga during fertility treatment or in the first weeks of pregnancy. ACOG (the American College of Obstetricians and Gynecologists) advises avoiding overheating in pregnancy, "especially in the first trimester", and avoiding hot yoga. NICE says a higher temperature around the testicles is linked with poorer semen quality, though it's uncertain whether loose underwear improves fertility.
Large reviews found no link between distress and IVF results, so feeling stressed isn't why a cycle didn't work, and relaxing more wouldn't have changed it.
NICE says counselling should be offered before, during and after investigation and treatment, whatever the outcome, by someone who isn't directly involved in your treatment. Ask your clinic or GP.
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Gentle yoga, slow breathing and relaxation can help with the waiting and the worry; in one trial, yoga lowered fertility-related stress. They won't change your chances, and they don't need to.
Fertility problems and treatment can be very hard. Talk to your GP or clinic, and see the support listed in our exercise when trying to conceive guide.
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Aim for 150 minutes of moderate activity a week and strength work on 2 days; yoga counts as strength work when it's hard enough that you need a short rest. Our exercise when trying to conceive guide covers the rest, including very hard training.
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No style of yoga has been shown to help or harm fertility in itself (our reading of the trials above), so choose one you enjoy. If you could be pregnant, skip hot classes (see below).
It's a good way to be active and to unwind, but no controlled trial has shown that it raises sperm counts or pregnancy rates. The NHS suggests other things that may help your sperm count: drinking no more than 14 units of alcohol a week, losing weight if you're overweight, stopping smoking, and loose-fitting underwear.
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NICE says a higher temperature around the testicles is linked with poorer semen quality. We found no study of hot yoga and sperm, so keeping hot yoga occasional while you're trying, as you would a sauna, is our suggestion.
If you haven't conceived after a year of trying, see a GP. The NHS says women aged 36 and over, and anyone who already knows they may have a fertility problem, should go sooner. Our exercise when trying to conceive guide covers men's fertility checks.
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The NHS says IVF is a safe procedure and most people don't have problems, but the medicines that stimulate the ovaries can, in a small number of people, make them large and painful: ovarian hyperstimulation syndrome (OHSS).
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While the injections enlarge your ovaries, our exercise during IVF guide suggests walking, light strength work and stretching, and leaving out jumping, running, fast twists and heavy lifting until your clinic says your ovaries have settled. In yoga, that means no jumps or jump-backs, no deep twists, and, our suggestion, no upside-down poses.
NICE says "bed rest of more than 20 minutes' duration following embryo transfer does not improve the outcome of IVF treatment". Everyday activity and gentle yoga are fine; NHS clinics advise nothing strenuous until your test, as our exercise during IVF guide explains.
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You don't need to lie still afterwards: the trials disagree, and a 2024 review doesn't support it.
Gentle yoga is fine. Skip hot yoga in case you're pregnant, as ACOG advises avoiding overheating, especially in the first trimester, and stop if you feel too hot or unwell.
The NHS says yoga can count towards your 150 minutes a week and as muscle strengthening in pregnancy, that it's not recommended to start a new vigorous activity, and to stop if you feel uncomfortable, too hot or unwell. ACOG lists modified yoga among safe exercises and advises avoiding hot yoga.
In later pregnancy, the NHS advises avoiding anything that has you lying flat on your back for more than a few minutes. Our yoga in pregnancy guide has the swaps, trimester by trimester.
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Everyone experiences a miscarriage differently. The NHS says you may feel physically better after a few days or weeks, but it can take longer: you may have tummy pain for a few days and bleeding or spotting for up to 2 weeks, and it's common to feel anxious and upset. Rest if you need to.
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The NHS doesn't give a set time. Gentle movement once you feel ready, such as walking, slow breathing or a restorative class, is our suggestion. If you had any complications, such as heavy bleeding, an infection or an operation, check with your GP or early pregnancy unit before you go back to harder exercise.
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Having a miscarriage can be difficult and upsetting. You may be offered counselling, or you can ask your GP or pregnancy unit, and support is available for partners too. If you're worried about any of your symptoms, contact a GP, NHS 111 or your pregnancy unit.
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The NHS says you can try to get pregnant again when you feel ready, after your symptoms have gone, and that it can take up to 8 weeks for your period to come back. Talk to a GP if you've had 3 or more miscarriages.
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Slow breathing: at least 5 minutes, done regularly as part of your daily routine; alternate nostril breathing: 3 to 5 minutes of slow rounds, with no holds; reclining bound angle: 2 to 5 minutes with a support under each thigh; corpse pose: at least 5 minutes, up to 10 (the moves' pages). Legs up the wall: 2 minutes (our long COVID routine), as a rest, not a fertility treatment. Once you're pregnant, prop yourself up or lie on your side from the end of the first trimester.
3D demoSlow breathing (6 breaths a minute)Beginner · No equipment
3D demoAlternate nostril breathing (Nadi Shodhana)Beginner · No equipment
3D demoReclining bound angle pose (Supta Baddha Konasana)Beginner · Firm cushion
3D demoLegs up the wall (Viparita Karani)Beginner · A wall
3D demoCorpse pose (Savasana)Beginner · No equipmentChair pose: 3 holds of 5 breaths; warrior II and high lunge: 5 breaths each side; tree pose: 3 to 5 breaths each side, twice (our yoga for balance class). Glute bridge: 2 sets of 8 (our yoga for high blood pressure class). Work until your legs need a short rest, so it counts as strength work; during IVF injections, keep it gentle.
There's no fertility yoga routine here, because no sequence has been shown to help. While IVF injections have enlarged your ovaries, our exercise during IVF guide suggests using the restorative sequence's 20-minute version and leaving out child's pose and the twist, skipping the crocodile breathing in the breathing routine if your tummy is tender, and marching instead of doing step jacks in the stress relief workout; in the gentle class, leave out the lying twist (our suggestion). The 10-minute starter workout has no jumping, so it suits injection days. Keep the strength yoga workout for before treatment and after your ovaries have settled, and switch to the prenatal workout once you're pregnant.
A 45-minute restorative yoga sequence: five fully supported poses held for 4 to 10 minutes each, with slow breathing and a long final rest.
45 minBeginner6 movesFirm cushion, A wallA 6-minute breathing routine: slow breathing, crocodile breathing, alternate nostril breathing, box breathing and 4-7-8 breathing.
6 minBeginner5 movesNo equipmentA 12-minute reset for stressful days: 4 minutes of brisk movement, 3 minutes to loosen your neck, shoulders and back, then 5 minutes of slow breathing.
12 minBeginner10 movesA bench or box, A wallA 25-minute gentle yoga class for complete beginners and over-50s: slow breathing, a warm-up, supported standing poses, floor poses and a closing rest.
25 minBeginner14 movesNo equipmentA 10-minute session for low-energy days: marching, sit-to-stands, wall push-ups, step-ups and bridges, then a short walk. Doing a little counts.
10 minBeginner7 movesA bench or box, A wallAn 8-minute routine for a tight pelvic floor: slow breathing and comfortable positions to help the muscles let go, with no strengthening squeezes.
8 minBeginner5 movesFirm cushionThirty-five minutes of yoga built for strength: long standing holds, slow lowering from plank, single-leg balances and a band row, with harder options.
35 minIntermediate18 movesA step, A bandA 20-minute prenatal yoga workout for any trimester: seated breathing, all-fours and kneeling poses, supported standing poses and rest, none flat on your back.
20 minBeginner15 movesA step, A wallThis is general information, not a diagnosis. These follow the warning signs in our exercise when trying to conceive and exercise during IVF guides. A&E means accident and emergency. In the US, call 911 for 999.
Stop and call 999 for:
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The NHS says these could be severe symptoms of ovarian hyperstimulation syndrome or of an ectopic pregnancy. Don't drive yourself to A&E.
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If you have:
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If you have vaginal bleeding and:
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For light bleeding or spotting, or a discharge that's unusual for you, get urgent help from your maternity unit, an early pregnancy unit or NHS 111.
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Symptoms usually start between weeks 4 and 12 and can include a missed period, tummy pain low down on one side, vaginal bleeding or a brown watery discharge, pain in the tip of your shoulder, and discomfort when peeing or pooing. Contact your GP or call NHS 111 if you have a combination of these and might be pregnant, "even if you haven't had a positive pregnancy test". Call 999 or go to A&E straight away for a combination of sharp, sudden and intense tummy pain, feeling very dizzy or fainting, feeling sick and looking very pale.
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Go to A&E or call 999 for sudden, severe pain in a testicle, testicle pain with feeling or being sick or tummy pain, or testicle pain that has lasted more than an hour or continues when you're resting. For a lump, swelling or a change in the shape of a testicle, ask for an urgent GP appointment or get help from NHS 111.
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Make an appointment if:
During IVF, stop and contact your clinic if a pose brings on tummy or pelvic pain, a heavy, dragging or bloated feeling, or you feel sick or faint (our exercise during IVF guide's suggestion). That guide also covers a twisted ovary, a rare emergency.
We found no study showing that a pose helps you conceive, and NICE says complementary therapies for fertility haven't been properly evaluated. Lying still after insemination helped in one trial but not in a larger repeat, and a 2024 review doesn't support it; we found no study of legs up the wall after sex.
In the best trial, a mind and body programme that included yoga didn't change pregnancies or births against a support group. Earlier trials that reported more pregnancies lost many participants.
We found no study testing a pose for egg quality or for blood flow to the womb or ovaries.
Distress before treatment wasn't linked with the result in two reviews of 14 and 20 studies, and the HFEA says there's no conclusive evidence that stress affects treatment outcomes.
That kind of figure comes from early trials that lost many participants or compared a later treatment cycle. The most careful trial of the programme found no difference in pregnancies or births.
We found no study supporting it. Gentle twists are fine while you're trying (our reading); leave out fast or deep twists while IVF injections have enlarged your ovaries, and keep twists gentle and open once you're pregnant.
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Studies of men who did yoga reported better semen measures, but none had an untreated comparison group or counted pregnancies, and we found no randomised trial.
We found no study showing that gentle activity stops implantation, and NICE says bed rest after embryo transfer doesn't help. Clinics suggest everyday life but nothing strenuous until your test.
If you could be pregnant, ACOG advises avoiding overheating, "especially in the first trimester", and avoiding hot yoga. For men, NICE says heat around the testicles is linked with poorer semen quality.
There's no good evidence that yoga raises your chances of pregnancy: NICE says complementary therapies for fertility haven't been properly evaluated, and a programme that included yoga didn't change pregnancies or births. It may help you cope: in one trial of 128 women having treatment, yoga lowered fertility-related stress.
We found no study showing that any pose helps conception, egg quality or implantation. Choose poses you enjoy for strength, balance and relaxation, such as standing poses and supported rest. If you're having IVF, keep it gentle while the injections enlarge your ovaries.
We found no study of it after sex. After insemination, lying still helped in one trial but not in a larger repeat, and a 2024 review doesn't support it. It's a pleasant rest pose, nothing more.
Stress before IVF wasn't linked with the result in two large reviews, and the HFEA says there's no conclusive evidence that stress affects treatment outcomes. NICE says stress can affect your relationship, your sex drive and how often you have sex, and that counselling should be offered.
Gentle yoga is usually fine, and your clinic's advice comes first. While the injections enlarge your ovaries, leave out jumps, deep twists and intense classes. After embryo transfer, everyday activity is fine: bed rest of more than 20 minutes doesn't help.
Yes, gently: we found no study showing that ordinary activity stops an embryo implanting, and NICE says bed rest doesn't help. Skip hot yoga in case you're pregnant, and avoid strenuous classes until your test, as clinics advise.
If you could be pregnant, skip it: ACOG advises avoiding overheating, especially in the first trimester. For men, heat around the testicles is linked with poorer semen quality. Ordinary yoga in a comfortably cool room is the swap.
Studies of men who did yoga reported better sperm counts and movement, but none had an untreated comparison group or counted pregnancies. Semen results vary between tests, which is why the NHS usually repeats a test that finds a problem. The NHS suggests drinking no more than 14 units a week, losing weight if you're overweight, stopping smoking and loose underwear.
Yoga trials in PCOS, now called PMOS, improved some hormone and insulin measures, and one non-randomised study counted more pregnancies with yoga, but we found no randomised trial of pregnancy. Medicines to help you ovulate are the main fertility treatment, and with a BMI of 30 or more, a group exercise and diet programme leads to more pregnancies.
For most people, yes, with changes: skip hot yoga, don't start anything new and vigorous, and stop if you feel too hot or unwell. From the end of the first trimester, keep time on your back short. Know the warning signs for bleeding and ectopic pregnancy.
If you haven't conceived after a year of trying, or sooner if you're a woman aged 36 or over or already know of a possible problem. Doing yoga is no reason to wait.
There's no set time: the NHS says to rest if you need to, and you may feel physically better after a few days or weeks, though it can take longer. Gentle movement once you feel ready is a sensible start, and if you had complications, check with your GP or early pregnancy unit first. Counselling and support are available through your GP or pregnancy unit.
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition such as glaucoma, high blood pressure or osteoporosis, or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.
