Women often have many ‘balls in the air’ and yoga can help them juggle their busy lives with grace and serenity. In addition, women tend to prefer group fitness classes like Yoga as opposed to hitting the weights alone.
Women’s yoga classes offer a nurturing environment and themes that address specific health concerns, including menstrual discomfort, pregnancy and menopause.
Pre-conception
Women are a powerful force in our world – dynamic at work, doting at home. But they can feel stretched thin and unsupported as they strive for success in both roles.
Studies have shown that a regular yoga practice can improve fertility by balancing hormones. Yoga also helps women increase their body awareness, which is important for a healthy pregnancy.
Women’s holistic health expert Christiane Northrup says that “Fibroids, endometriosis and other pelvic conditions are often manifestations of blocked energy in the pelvic area.” One way to encourage free flow is to try frog pose (Kadijasana). This posture helps strengthen the muscles around the inner thighs, genitals and abdomen. It also stimulates blood flow to the ovaries, which can help improve fertility. This asana can be intense, but is well worth the effort!
Pregnancy
Women go through a lot during the years of conception and motherhood. Yoga can help optimise productivity for these periods of life. It can keep the woman in peak condition physically so that she can cope with any physical challenges during pregnancy and delivery.
Studies show that pre and post-natal yoga can balance the hormonal imbalances caused by pregnancy. It also nourishes the organs and strengthens the overall functioning of the body. It can reduce stress levels and improve quality of life for the mother. It can also lead to normal labour, reduced use of intravenous analgesic and shorter duration of labour. These benefits are from a wide range of pregnancy yoga interventions, including both prenatal and antenatal yoga. RCTs of pregnancy yoga have shown improvements in a variety of outcomes including maternal stress, anxiety and depression, birth outcome (length of labour) and maternal childbirth self-efficacy.
Birth
Pregnancy yoga was reported to help women achieve equilibrium at a time of change and adjustment. This was the key synthesised theme and arose from the analytical sub-themes of intuitive knowing, embedding the practice of yoga in everyday life, developing a practical toolkit, holistic care, baby bonding and peer social support.
The yoga movements, breathing and chanting increase the levels of endorphins and serotonin in the body, which reduces the feeling of pain and lowers the heart rate. This is a good reason why pregnant women are advised to practise yoga. Regular yoga can also lead to normal birth, reducing the need for emergency C-sections, induction of labour and interventional deliveries. (Kinser & Masho 2015). This is why yoga should be considered as an integral part of holistic antenatal care.
Motherhood
For some women, the stress of trying to start a family and then balancing pregnancy with career can make it difficult to find time for a regular yoga practice. However, studies suggest that reducing this stress by attending yoga classes can help balance hormones and improve a woman’s chances of conceiving.
In the postnatal period, mother yoga can help a new mum rebuild her physical and emotional strength. Whether in the form of a regular’mums and bubs’ class or a’strength and stretch’ yoga session, regular sessions can help ease back pain and build core strength, and they can be a chance for mothers to connect with other new parents. Heti’s memoir examines this defining life change with the candour and originality that earned her How Should a Person Be? international acclaim.
Menopause
Women entering perimenopause, which can begin at age 40, may be bewildered by their changing bodies and emotions. Practicing yoga with a focus on calming postures, cooling breath work and meditation can help ease the discomfort.
A systematic review of randomized controlled studies found moderate evidence that yoga improves psychological menopausal symptoms (e.g., mood changes, anxiety, depression). However, only 1 study included a longer-term followup, so further research is needed.
Hot flushes and night sweats are common symptoms of menopause, but yoga can help ease them by teaching a woman to slow down, relax and accept her body’s changes. It also helps by improving posture, balance and inner sensory awareness. Many women suffering from “fuzzy thinking” during this time cite yoga as helping them to regain their sense of self.