Empower Your Uterus With Yoga: 5 Exercises For A Balanced Uterine Health!

Keeping your mind stress-free and calm is a massive task in the modern world.

There are different remedies through which people attain this and the practice of yoga is one of the most notable among these practices.

Originating in ancient India, the practice of yoga has crossed the barriers of counties and is currently practiced in different parts of the world.

Why Is Yoga Excercise To Be Included In Your Daily Routine?

The effectiveness of the practice can be well understood from the popularity that yoga has gained globally. 

According to different statements from people who are experts in yoga and who had been practicing it for years, yoga is such an effective tool in improving stress levels, flexibility, and the concentration power of the mind.

Along with improving the health of our mind, yoga also gives other different physical benefits like relief from back pain, symptoms of arthritis, and even our heart health. 

Is Yoga Excercise To Be Included In Your Daily Routine

From the statements and experiences of different people today, it can be said without doubt that practicing yoga is an effective solution for different conditions that are developed due to modern lifestyle.

Among such conditions, the issues related to uterus health are something that is often mentioned by women.

The busy lifestyle and unhealthy food habits have contributed to this serious issue and it is not surprising to note that there is a solution for this in yoga.

Yes, yoga can be used as an effective tool in maintaining a healthy uterus and here, we will be looking into the issue in detail. 

Importance Of Maintaining A Healthy Uterus 

The uterus is a vital organ in the female human body and it is the basis of the female reproductive system. It is a pear-shaped organ that is located in the lower abdomen of a female body.

The major function of the uterus is to provide the needed nourishment to the fertilized ovum.

After the ovum is fertilized, it then attaches to the endometrium wall of the uterus, which will become the home of the ovum until the gestation period is complete.

Being the major organ in the female reproductive system, the uterus plays a prominent in ensuring the survival of our race and it is more than an explanation needed to ensure the health of the organ.

There are a few different issues that can affect the normal function of the uterus and can stop it from carrying out its function.

While effective treatments are available for the different issues regarding the health of the uterus, practicing different yoga exercises is an effective measure for a healthy uterus.

Here, we will be looking at 5 such exercises that can help you to maintain a healthy uterus.

Benefits Of Yoga For A Healthy Uterus             

Yoga is a healthy lifestyle practice that has many different benefits. The popularity of yoga all over the world is one of the biggest pieces of proof to support this argument.

But what really makes yoga more acceptable and popular among such a big crowd?

The major reason why yoga is preferred by such a large number of people is the fact that yoga can improve not only the physical health but also improve the mental health and mental power of a person too. 

Benefits Of Yoga For A Healthy Uterus

It is a known fact that yoga improves the flexibility of the human body and also it helps in improving different conditions that affect our mind like stress and anxiety.

In the majority of other alternatives, they will only address the area affected and do not consider your whole body but choosing yoga in order to maintain the health of your uterus will not only benefit your uterus but your overall body and mind.

This is a result that is not achievable with any other kind of treatment.    

Taking up yoga in order to maintain your uterus health also provides additional perks too.

Yoga is a very effective exercise that will help you to strengthen your back and back muscles.

Along with improving and simulating your uterus and the ovaries, yoga can also help in improving and stabilizing different hormones that are associated with fertility and also help you attain a better state of mind. 

Top 5 Yoga Exercises For A Healthy Uterus

Here is the list of the top 5 yoga exercises to practice for maintaining a healthy uterus:

  • Baddha Konasana (Bound-Angle-Pose)  
  • Bhujangasana (Cobra Pose)
  • Paschimottanasana (Seated-Forward-Bend)  
  • Janu Sirsasana (Head-to-Knee-Forward-Bend)
  • Viparita Karani (Legs-Up-the-Wall-Pose)


  1. Baddha Konasana (Bound-Angle-Pose)  

Among the different poses in yoga, the Baddha Konasana is one of the most effective poses that can help in maintaining a healthy uterus.

The pose also helps in opening up the hip and also in stretching the muscles of your inner thighs.

The pose is also known as Cobbler’s pose and it is also very effective in activating the muscles in the back as the spine experiences a healthy stretch in this pose. 

This pose is said to do wonders on the muscles of the abdomen, especially the uterus and the ovaries.

Baddha Konasana

The pose will also help in boosting blood circulation to the uterus and also helps in stretching the muscles in the area.

Another important reason to follow the pose is that it is very much effective in improving and boosting fertility too. 

  • In order to perform the Baddha Konasana correctly, first you have to sit with your legs stretched in front of you.
  • Slowly bend your knees and try to bring your heel close to your pelvis. Make sure to breathe out while trying to do this posture.
  • Note after bringing your heels as close as possible, rest your knee on either side and make sure that the soles of your feet are touching each other. 
  • The next thing to do after pressing the two soles of your feet is to use your hand and hold your toes.
  • This will help you to keep the leg in the correct position. After holding the toes, try and bring your body forward.
  • Maintain the posture for as long as possible.
  • If you are a beginner, it is good to try and hold the pose for at least 5 to 10 minutes and you can gradually increase the time. 
  1. Bhujangasana (Cobra Pose)

The name Bhujangasana is derived from a Sanskrit word. The meaning associated with the word is snake or serpent and thus the pose is also known as the Cobra Pose.

The pose works mainly in the abdominal area of the body and helps tone the abdomen and increase the strength of the spine.

Bhujangasana is also known to increase and improve blood circulation in our bodies.

The pose is also said to be one of the most effective poses in yoga to achieve a flat stomach. 

When it comes to uterus health, Bhujangasana is very much effective as it helps to stretch and strengthen the muscles of the uterus.

As the pelvic area of the body is stretched, it helps in improving blood circulation through the spine and the pelvis. The pose also helps in toning the muscles of the lower body.


The Bhujangasana is very effective in helping to keep the menstrual cycle and the health of the uterus in check. 

  • In order to get into Bhujangasana, lie down on your stomach first and then stretch back your legs.
  • The position of the hands should be under the shoulder with the palm of the hands facing the floor.
  • By keeping the legs stretched and arms straight, try to lift your upper body.
  • As you keep on raising your upper body, you will be able to feel the pressure being evenly distributed on your spine.
  • Hold the pose for 12 – 15 seconds after you stretch your arms completely. 
  1. Paschimottanasana (Seated-Forward-Bend)        

According to the Sanskrit origin of the name of the pose, it conveys a meaning that loosely translates to ‘west stretching pose.’

In Paschimottanasana, it is the back side of the body that is subjected to the stretch.

As the name suggests, the pose allows stretching of the dorsal part of the body including the spine and the muscles in the back.

The pose is associated with balancing and maintaining the overall energy of the body along with the health of the digestive organs in the body.       


Even though the Paschimottanasana is comparatively simple, it is a very effective yoga pose that can have a positive effect on the reproductive health of your body.

The pose is very effective in providing relief from menstrual cramps as it helps to stretch the muscles in the uterus and the ovaries.

Also, make sure that you practice the pose on an empty stomach. 

Paschimottanasana is one of the simplest poses in yoga compared to the others and it is always advisable to do the pose in the morning. 

  • In order to attain the pose correctly, first sit straight with your legs stretched and put in front of you.
  • After sitting, bring down your body by bending forward so your face can touch your thighs.
  • Make sure to exhale deeply while doing so and along with bringing the body down.
  • Stretch put your arms in order to touch your toes.
  • Hold the position for as long as you can and relax and bring your body up.
  • Inhale deeply while coming back up and also make sure that you had stretched out when you do so.
  • After being back up straight, bring down your arms by making a deep inhale. 
  1. Janu Sirsasana (Head-to-Knee-Forward-Bend)

It is said that there are almost 27 variations of Janu Sirsasana in yoga and according to the Sanskrit meaning Janu means knee and Sirsa means head.

The pose involves the stretching of our upper body in a way that our spine and stomach muscles are stretched.

As the pose involves the stretching o both the spine and stomach muscles, it is considered to be very effective in helping with the issues of both, your back and also your stomach.

Diabetes, obesity, and gastritis can be controlled to an extent through the pose. 

When it comes to the health of your uterus, the pose is very helpful as it stretches the muscles of the back and the pelvis.

The pose is also known to be very effective in giving relief from menstrual cramps and also helps to avoid the discomfort that occurs during menopause.

Janu SirsasanaJanu Sirsasana

If you are someone who is suffering from issues like uterine fibroids, then the Janu Sirsasana is one of the best exercises in yoga that is very much effective against the condition. 

  • In order to get into the pose, sit straight on an even surface and make sure to keep your back straight while sitting.
  • After sitting, stretch out your right leg and then bend your left foot and bring it close to your pelvis.
  • Bring the leg close in so that the sole of your left foot touches the inner thing on your right leg.
  • While doing so, make sure that your body is aligned with the right leg that is stretched out.
  • Inhale deeply and stretch your torso and your arms so that your arms can touch your toes.
  • Hold the position as long as you can and then slowly relieve the position by taking a deep breath. 
  1. Viparita Karani (Legs-Up-the-Wall-Pose)

The Viparita Karani pose is an inverted pose and it can be done using the support of a wall in order to get the pose correctly.

The pose is considered the next stage of Uttanpadasana and is also thought to be one of the preparatory poses for Sarvangasana.

As it is an inverted pose, it is also advisable to try a few different hip-opening exercises before getting into the pose.      

Even though the pose is very simple and easily achievable, it is said to be one of the most effective poses that work against menstrual cramps.

Viparita Karani

As the position of the leg is higher than the rest of the body, which is in an inverted position, the pose also helps to soothe any kind of pain in the lower back side of your body.

As the pose is very simple, it is easier to achieve the position by following some simple steps. 

  • In order to get into the Viparita Karani pose correctly, first, sit with your spine straight and on the side facing a wall.
  • Now, slowly shift your body toward the side of the wall and raise your legs up the wall.
  • To ensure the comfort of your back, using a cushion to support your lower back is an option. 
  • After raising the leg as it is supposed to be, place both your hands on either side with the palm facing upward.
  • Hold the position for 5 – 10 minutes and make sure to take deep breaths while being in the position. 

Final Thoughts: Best Yoga Exercises For A Healthy Uterus

Yoga is a very effective technique that can make a significant effect on our mind and our body.

So, taking up a bit of your time in order to practice yoga is one of the best things that you can do to keep up with your busy life.

It is also true that we often forget to give our body the desired amount of attention and rest that it needs and yoga can be an effective way to do so. 

Issues regarding uterus health are something that affects the majority of the women out there and yoga is a very fulfilling and right choice in order to tackle the issue.

The fact that yoga ensures the overall health of the body and mind along with supporting issues regarding the health of the uterus makes it one of the best alternatives in this scenario. 

As only 5 poses in yoga are mentioned above that can help in maintaining a healthy uterus, it does not mean that there are the only poses in yoga that can help with the issue.

There are many other poses and exercises in yoga which are also effective in ensuring the health of your uterus along with other added benefits.

So, if you are considering yoga as an option, then it is safe to give it a chance and see the results for yourself. 

Frequently Asked Questions (FAQ)

  • How long should I practice yoga in order to have noticeable results or differences?

If the only workout you follow is yoga, it is advisable to carry on the exercise for a few months for notable differences. It should also be kept in mind that the time taken for results can vary from person to person. 

  • Is practicing these exercises every day good?

Practicing yoga on a daily basis is something that is encouraged by different trainers. Along with helping in maintaining the health of the uterus, it will also help you to improve your flexibility and energy too. 

  • What is the best time to do yoga exercises?

According to experts and advice from practitioners, it is better to do yoga early in the morning or late in the evening. Doping it at both these times also serves different purposes. Doing yoga in the morning is said to be good for the day and doing it in the evening is said to take away the stress and strains of the day. 

  • Are these exercises safe for everyone?

Yoga is a healthy lifestyle practice that can be followed by anyone. But if you have any kind of special condition like if you are pregnant or have any special medical case, it is always better to consult a professional before choosing to take up yoga. 

  • Is there an age limit to do the above-mentioned exercises?

According to general yoga practices, there is no upper age limit for yoga. These exercises are suitable if you are of any age above 12. But if you are someone who is having any other difficulties due to your age, it is better to consult a professional for advice before taking up any practices. 

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