Women often choose Yoga over other types of exercise because it delivers what they want in a workout – better flexibility and stronger muscle tone. It also balances hormones, which makes menstrual cramps and other hormonal changes like pregnancy or menopause more bearable.
It also gives them a space for self-care, whether it’s in the form of prenatal yoga or postnatal mother and baby yoga.
Fertility
Fertility is a major challenge that affects countless couples worldwide. Complementary and alternative therapies such as yoga have garnered interest for potentially enhancing fertility outcomes. Studies show that yoga positively influences crucial aspects of reproductive health, including sperm DNA integrity, hormonal balance, ovarian function, menstrual regularity, and stress reduction.
Women who are TTC can benefit from a yin-focused yoga practice that encourages surrender and the idea of “letting go.” This can be especially helpful during the two-week wait after ovulation when many women experience anxiety and the possibility of miscarriage. These poses can help to reduce stress, improve blood flow to the pelvic area and stimulate the second chakra, which is associated with fertility. They also can enhance hormone regulation. A yin-focused sequence can be particularly beneficial for women with PCOS.
Pre-conception
When trying to conceive, this gentle, relaxing yoga class helps to relieve stress and increase blood flow to the reproductive organs. It’s also a great way to practice visualization, which is a key component of TTC.
Women who do yoga often have a heightened awareness of space around them and are able to move within inches of those next to them in a thoughtful and controlled manner (unlike the all-too-common man-spreading). I’ve watched countless yoginis stretch their arms across their body without having to look, as well as dance together in sync during a sun salutation or chant an Om.
Women can continue to do other styles of yoga throughout their pregnancy, but talk to your instructor or doctor before attempting any strenuous forms of yoga. Avoid hot yoga as it can raise your core temperature too high.
Pregnancy
Despite the limitations of existing research, yoga is an appropriate exercise for pregnant women at a time when their hormonal, muscular, and psychological functioning undergoes rapid change. The four trials reviewed here that employed an integrated prenatal yoga program all reported improvements on a minimum of one outcome variable.
In addition to a decrease in stress hormone levels and reductions in heart rate, yoga has been shown to increase physical fitness variables, facilitate a greater sense of control over symptoms, and promote a more accepting attitude toward pregnancy and its challenges. Women who practice a more surrendered, feminine focus in their yoga can experience the embodiment of a key concept of yogic philosophy – ishvara pranidhana or “surrender to the universe.”.
Postnatal
Pregnancy and birth is a time of intense hormonal changes in the body. Studies have shown that yoga can help to restore the hypothalamic-pituitary-adrenal axis and improve mood in new mothers.
Postnatal or postnatal yoga is a movement practice created specifically for the postpartum birthing person. It commonly consists of low-intensity stretches that target areas tightened by caring for the baby, breathing exercises to connect to the breath and gentle core and pelvic floor engagement.
Postnatal yoga is safe for first-time mothers and can be practised from the 6-week check point, or earlier if your GP or midwife advises it. It encourages deep Mother-infant bonding, nurtures the mind and body, and cultivates patience for the intensive amount of energy required to look after a newborn.
Menopause
Menopause marks a time of transition that can be a time of awakening, as a woman takes the wisdom gained from her life experience and steps into the next stage with grace and dignity. Having the support of healthcare professionals (gynaecologists, endocrinologists) and yoga instructors can help women manage their hormones during this time of change.
A regular practice of yoga can help to balance hormones, reduce inflammation and improve the quality of a woman’s sleep. As well as helping to maintain bone and muscle strength and enhancing flexibility. In one study, women who practised 60 minutes of yoga twice a week experienced a reduction in psychological, somatic and urogenital complaints associated with menopause. This is compared to the control group who did not practice yoga.