Woman yoga is an ancient practice exercise that offers a multitude of health benefits. Yoga can help women at any stage of life.
Women who practice yoga regularly benefit from improved flexibility and stronger muscles. A regular yoga practice also helps balance hormones, which can ease symptoms of menstruation, pregnancy, perimenopause and menopause.
Pre-conception
Women have been practicing yoga for thousands of years, beginning with the ecstatic dancers and meditators known as the Bauls of Bengal. Kundalini yoga in particular has rich, deep and specific teachings for those who identify as women. It is a practice that requires us to be bold, nurturing, confident and receptive all at once. It is a practice that balances hormones, increases blood flow and supports mindfulness.
Several studies have shown that regular yoga practice may improve both men’s and women’s chances of getting pregnant. It is important that women begin with more gentle types of yoga while trying to conceive and check with their doctor for specific guidance on what kinds of yoga are safe for them. It is also important to avoid hot yoga.
Pregnancy
Pregnancy is a life changing time and women often seek ways to enhance their wellbeing. Yoga is an increasingly popular mind-body exercise for pregnant women and has been shown to reduce stress, anxiety and depression. It is also known to improve quality of life and birth outcomes such as duration of labour, mode of delivery and the amount of pain management needed.
The systematic literature search identified seven qualitative studies on women’s views and experiences of pregnancy yoga. These were analysed using interpretative phenomenological techniques to generate three analytical key themes. These are: 1. Equilibrium; 2. Personal Autonomy in Healthcare; and 3. Connection.
Postnatal
After thirty-six weeks of carrying a fetus and then the strain of labour, postnatal yoga helps a woman’s body recover. Tight muscles in the shoulders, chest and back can be relaxed through breathing exercises and postures. The pelvic floor, which supports the bladder, bowel and uterus, can be strengthened through Kegel exercises and other poses.
Women can also regain strength in abdominal muscles and improve muscle endurance and balance through a postnatal yoga programme. In a qualitative study, women who took part in a postnatal yoga course reported high satisfaction with the programme.
Motherhood
Continuing to come to your yoga mat during motherhood can be great way of working with the changing body and hormones. Recognising and honouring the cyclical nature of life, finding gratitude for the blessings of your children and continuing to nourish the self are all part of what yoga can teach you.
Many women find balancing work, family and yoga a challenge. Taking time out for yourself on your mat, allows you to tune in to your breath and soften the constant stream of daily thoughts that can dominate your mind. These can range from the shopping list, to what is for dinner tonight, the doctor’s appointment you never rescheduled and so on. One study showed that compared to a wait-list control group, those who practiced yoga had a significant reduction in stress and negative affect and improved problem focused coping.
Menopause
Women are known to experience a range of symptoms during the menopause transition. These can include hot flashes, sweating, stress, anxiety and poor sleep.
Gentle and slow styles of yoga can help ease these symptoms by bringing the body back into balance with postures that ground and support. Incorporating pranayama techniques like Sitali (curling the sides of the tongue on an inhalation) and Prana Mudra (gesture of energy or vital life force) can encourage cooling and redirect tension and stress during this time.
A 2022 randomized controlled study found that practicing yoga can improve the quality of life and reduce depression, anxiety and perceived stress in women in perimenopause or menopause. However, more rigorous studies are needed to validate broader physiological impacts. Practicing a holistic yogic lifestyle including a mainly plant-based diet and mindfulness may enhance benefits.