Low Sperm count also known as Oligospermia means your ejaculation contains fewer sperm than the normal count. It is considered as a low count if you have lesser than 20 million sperm per milliliter of semen. Having a low sperm count increases the odds of not having an offspring. However, many men with a low sperm count have still fathered children, so keep your hopes high.We will be seeing the top 8 yoga poses to increase sperm count in men.
The actual cause of a low sperm count is not identifiable. It could be caused by different health issues like Varicocele (Most Common), Sexually Transmitted infections and Diseases, Ejaculation Problems, Tumors, etc., It can also be caused due to overexposure to industrial chemicals and radiation.
Apart from these, it can also be caused due to your health and lifestyle choices. One of the other most common cause is stress and depression. Which is where yoga comes in. In addition to refreshing and healing your body, mind and soul, Yoga also helps with infertility problems. It helps strengthen the pelvic region, lower-back and lower-abdomen by improving the blood flow, thereby improving sperm count, sperm mobility and ejaculation health.
Practicing yoga regularly increases your libido, boosting your sex drive. Listed below are the top 8 yoga poses that will help you boost your sperm count. Before you start, make sure you practice yoga on a relatively empty stomach, at dawn or dusk for better results.
1.Spinal flexion and extension
The Spinal Flexion and extension pose are, as the names suggest, a pose that will help make your spine flexible. To fully function in your daily life, you need to be free of pain and body stress. Hence, it is important to have a healthy, flexible spine.
The Steps 2 and 3 of Surya Namaskar, namely the Hastauttanasana and Hasta Padasana are the same as Spinal Flexion and extension.
Spinal Flexion is forward bending and Spinal extension is backward bending.
1.Stand up straight, with your feet together.
2.Breathe in, and Lift your arms up to your back, with the sides of your biceps touching your ears.
3.Stretch your back and push your pelvis a little out.
4.This is the Spinal Extension pose. Stay in this pose for about 15 – 20 seconds.
5.Breathe out, and slowly bend forward, keeping your spine straight.
6.Stretch your body and try keeping your hands flat on the mat or touching your toes.
7.This is the Spinal Flexion pose. Stay in this pose for about 15 – 20 seconds.
8.Repeat the steps for about 2 – 3 minutes.
The Boat Pose, or also known as the Nauka Asana mainly strengthens your hips, legs and abdomen regions.
1.Lie down flat on your back and place your arms on your thighs.
2.Breathe in, and simultaneously lift your upper-body, arms and legs off the ground.
3.Breathe out and take deep breaths while staying in this pose for 15 seconds and then start over.
4.Continue the same for about 3 minutes
As mentioned earlier, physical and mental stress is also a cause of Infertility.Read our article on 8 HABITS THAT REDUCE FERTILITY IN MEN, you may want to have a good look at them, and try and break out of these habits. Practicing Pranayama helps reduce stress levels.
1.Sit on the mat with your legs crossed, and back straight.
2.Cover one nostril with your thumb and take a deep breath, through the other nostril.
3.Holding your breath, cover the other nostril using your index and middle fingers, while releasing the other nostril.
4.Breathe out and start over.
The Cobra Pose or Bhujang Asana helps relieve muscle stress of your back and spine. It also improves your reproductive health, boosting your fertility.
1.Lie down flat on your stomach and place your palms near your shoulder level.
2.Take a deep breath and lift your chest off the ground.
3.Make sure you are looking straight up towards the ceiling.
4.Slowly and Gently, continue lifting your upper body till your navel region.
5.Remain in this pose for 15 – 20 seconds.
6.Start over, and continue for about 2-3 minutes.
5.Supta Baddha Konasana
Supta Baddha Konasana, also known as the Reclining Bound Angle helps relieve stress in the inner-thigh and groin muscles.
1.Lie flat on your back, with your arms by your sides, palms facing outwards.
2.Bend your knees, and place your feet such that it is flat on the ground.
3.Slowly, let your knees drop open to the sides, such that your feet soles are facing and touching each other.
4.Breath in and out while staying in this pose for about 5-10 minutes.
Padmasana is one of the most popular yoga poses. It has many health benefits.
1.Sit down on the mat with your legs crossed, and back straight.
2.Lift one leg with your hands and place the ankle near your hip, do the same for the other leg.
3.Keep your palms resting on your thighs. Close your eyes and breath in and out.
4.Stay in this position for however long you can hold.
Bhujangasana or also commonly known as the Cobra Pose, is one of the best yoga poses to increase fertility for men and women. It increases the blood flow in the pelvic region, balancing the hormones.
1.Lie flat on your stomach, with your palms near your shoulder level.
2.Your legs should be close to each other, and it is very important to keep your back straight.
3.Breathe in and simultaneously, lift your upper body.
4.Your lower body, starting from your lower-abdomen, lies flat on the ground. Your palms are also flat on the ground, supporting your upper body.
5.Keep your head straight, looking forward.
6.Hold this position for a 30 seconds and then slowly release your first position.
7.Repeat for 5-10 minutes.
Ardha Chandrasana or the Half Moon Pose helps strengthen the vertebral column, abdomen, thighs and buttocks.
1.Stand straight on the mat, with your feet next to each other and hands by your sides.
2.Place your right foot all the way back, as if you were in a Low Lunge with your left leg.
3.Place your right hand on your right hip, for lower back support. Lifting your right foot, straighten your right leg, balancing your weight on your left leg and left hand, which is at a flat position on the ground.
4.Your head should be bent at an angle, towards your left hand.
5.From this position slowly rotate your right hip to a position where it is parallel to the right wall.
6.Extend your right hand towards the sky, with your palm facing the right side of the room.
7.Take deep breaths and stay in the position for 15-30 seconds and then slowly return to the start position, retracing your steps backwards.
8.Repeat the steps, alternating between your left and right side for about 5-10 minutes.
Yoga helps de-stressing your body and mind which helps boosting your fertility, suppressed due to stress hormones. It also helps in stimulating glands and increasing testosterone that increases fertility. Practicing yoga consistently increases the blood circulation in the pelvic region, improving its strength, thereby improving your sexual wellness. Wear comfortable and flexible clothing, and use a yoga mat. Always practice yoga on a flat and even surface.
Stay fit and Stay healthy!
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