Women are dynamic at work, caring at home and the glue that holds many things together. But often, they forget about themselves.
Yoga is a powerful practice that can help with many women’s health issues such as menstrual pain, pregnancy, menopause, etc. Woman yoga focuses on the unique hormonal ebb and flow of women’s bodies.
Pre-conception
Women who attend yoga classes find it a space for self-care and to nurture their wellbeing. They gain a sense of balance and equilibrium in their life from practicing yoga, especially during the luteal phase of their cycle.
Women also find yoga to be a space where they can connect with other women and form friendships that extend beyond pregnancy. They find that this support is beneficial for them during their fertility journey.
Several studies found that pregnancy yoga provides women with a ‘practical toolkit’ to increase their autonomy and confidence in the birth process. This theme is linked to ‘equilibrium’, which encompasses many of the other themes identified in this review. This finding was supported by 5 out of 7 studies, with minor concerns regarding quantity and richness of data in 2 studies (C, F). This is an important and relevant finding.
Pregnancy
Women in the seven studies analysed reported a positive influence of yoga on their wellbeing. The synthesis of their views produced three analytical key themes: Equilibrium, Personal Autonomy in Healthcare and Connection. The ‘Equilibrium’ theme contains the following analytical subthemes: ‘Intuitive Knowing’, ‘Embedding the Practice of Yoga Practice’ and ‘Holistic Care’.
Moreover, it was found that women appreciated the guidance and support offered by yoga teachers during pregnancy and birth. They valued a supportive environment that allowed them to discuss their fears and concerns, share stories of previous births and connect with other women.
Compared to standard antenatal education classes, yoga was found to be more effective in helping women gain confidence and control of their bodies and health care choices. It facilitated the preparation of women for childbirth and altered their sympathetic nervous system functioning, which is associated with reduced cortisol levels.
Postnatal
During this stage, the woman’s body will recover from pregnancy and birth. Specially catered postnatal yoga uses movement, balance and relaxation to help the body to restore itself to its pre-pregnancy state.
It’s important that women consult with their doctor to ensure they are ready to start a new exercise regime, especially if they had a caesarean section. However, once cleared to exercise, postnatal yoga can be a powerful tool to reconnect with the body and discover how to manage the emotional and physical aspects of new motherhood.
Practicing yoga during this period can help build core strength and reduce back pain caused by carrying and breastfeeding. It can also help knit back together any deep abdominal muscles that may have separated during pregnancy and labour.
Motherhood
Motherhood is a profound stage in women’s lives. It combines a busy career with the demands of family life and the challenge to meet the needs of children at every age and stage.
Women in this review used yoga to help balance their hormones, nourish their nervous system and keep up a physical practice as the pregnancy progressed. It also helped them to stay calm and reclaim their sense of personal autonomy.
This qualitative synthesis is the first to capture women’s experience of a yoga-based intervention during pregnancy and postpartum. Findings suggest that it can improve maternal mental health, posttraumatic growth and quality of life by increasing dyadic synchrony between mother and infant. It also helps to strengthen women’s hopes of a natural birth and reduce the rate of CS.
Menopause
A regular yoga practice can help women cope with the hormonal fluctuations that occur during puberty, pregnancy and menopause. It helps them stay connected to the echoed cycles of their body and nature, which can reduce symptoms such as hot flashes, bloating and mood swings.
A recent qualitative systematic review found that the use of mind-body interventions such as yoga can have a positive effect on psychological menopausal symptoms. However, further research is required to confirm these findings.
Try using mudras (special hand gestures or healing modalities) and breathing techniques like nadi shodhana, or alternate nostril breathing to balance hormones and soothe mood swings. This will help you feel more grounded and resilient during this time of change. It can also relieve stress, fatigue and help you sleep better at night.