Women are the backbone of society. They are competent and successful at work, loving and caring at home and are always looking out for their family.
They are also likelier to engage in group fitness activities, such as Yoga classes, than men. They are drawn to Yoga as it provides a holistic workout that is mind, body and soul-nourishing.
Pre-conception
Women play a significant role in the world: they’re dynamic at work and doting at home. They’re in charge of many things that keep societies going, but often they feel stretched and stressed. The right kind of feminine, fertility-focused yoga can help them balance the yang and yin that make up their lives.
Well-known women’s holistic health expert Christiane Northrup explains that the free flow of pelvic energy is vital to women’s wellbeing. She says that problems like fibroids, endometriosis and disease of the ovaries can all be symptoms of blocked pelvic energy. Practicing squatting postures in yoga, consciously inhaling and exhaling through them, is one way to help the energy circulate properly.
A word of caution, though – some styles of yoga are not recommended during pregnancy. It is best to practise prenatal yoga under the guidance of a qualified instructor and avoid postures that involve lying on your back, twisting or stretching above a moderate level.
Pregnancy
Pregnancy yoga can be an effective holistic intervention for women during this time of life. The first qualitative evidence synthesis (QES) of women’s experiences of pregnancy yoga has been undertaken and supports calls for it to be offered in maternity services.
The key theme emerging from the seven included studies was ‘Equilibrium’; this was a synthesis of two analytical subthemes – a) women’s perceived positive influence from practising yoga and gains in confidence of their own ‘Intuitive Knowing’, and b) how pregnancy yoga helped them embed physical techniques, breathwork and a mindset to support labour and birth – ‘Embedding the Practice of Yoga’.
Women reported that to reap the benefits of yoga during pregnancy, regular practice was key. Similar to how women are more likely to attend a group fitness class such as Yoga rather than hit the gym alone, they were keen to make this a part of their regular routine to get the most out of it.
Postnatal
The postnatal period is a time of intense physical and psychological transformation. It’s important for new mothers to find ways to nurture their bodies and mental health. Postnatal yoga is a holistic, non-pharmacological way to achieve this.
Postnatal yoga consists of gentle stretches, breathing exercises, and postures. It helps to strengthen the abdomen, back, and pelvic muscles, and promotes relaxation and mindfulness. It can also help to ease the discomfort associated with breastfeeding and carrying a newborn.
Studies evaluating the effect of yoga on maternal psychological well-being show a positive impact on stress, negative affect, and dysfunctional coping. However, due to the limitations in study design and measures, more high-quality research is needed to establish the efficacy of yoga-based interventions for maternal psychological well-being.
It’s important for new mothers to listen to their bodies and not push themselves too hard when returning to exercise. It’s recommended that they wait at least six weeks before starting a class.
Motherhood
A woman’s role is multifaceted and challenging, from dynamic at work to doting at home. She nurtures her family, cares for her partner and manages a host of appointments to meet the needs of her children. It’s easy to see how she can feel depleted and overwhelmed.
A review of seven studies found that women appreciated yoga as an opportunity to regain their sense of equilibrium – a synthesis of two analytical subthemes. These included the feeling that yoga enabled them to ‘support adaptation’ to pregnancy and birth, and to gain confidence in their own ‘Intuitive Knowing’.
Postnatal yoga, if designed correctly, can help to build a new foundation for the future. Whether in a class with other mums and babies, or a more personalised practice that’s designed around her baby, she can rediscover her own health and wellbeing, while also re-establishing a connection with the world outside of her nuclear family. This will support her ability to continue to give herself and her family what they need.