The ancient practice of yoga has a long history as a flexible framework for transformation. Yet women’s role in it has been largely overlooked.
Most women experience monthly hormonal fluctuations from puberty to menopause. Practicing yoga can help manage these changes, reducing symptoms like period pain.
Research shows that regular Yoga improves a woman’s ability to prioritise her own well-being and maintain healthy weight in perimenopause and menopause.
Pre-conception
Women who practice yoga experience a range of benefits, especially during the pre-conception stage. By promoting mindfulness and emotional balance, the practice of yoga can help women cope with the stress that can be associated with trying to conceive, which may make it easier for them to conceive.
As a woman’s body prepares for pregnancy, yoga can help her to better manage her hormonal changes. Hormonal imbalance can significantly impact ovulation and fertility. Studies have found that specific poses such as bridge, cobra and child’s pose can stimulate the pituitary and thyroid glands, which help to balance hormones.
Women can continue with the practice of yoga during pregnancy, although they should avoid hot yoga or any other more strenuous forms of exercise. It is also important to discuss with your doctor before beginning any exercise during pregnancy.
Pregnancy
Pregnancy is a demanding time for both mother and baby. It requires stamina, core strength and breath work. Yoga can improve all of these, and help prepare the body for childbirth.
It helps maintain a healthy weight, which can prevent pregnancy complications like gestational diabetes and high blood pressure. It also promotes healthy weight gain that is important for a normal birthweight and to avoid adverse outcomes such as intrauterine growth restriction (IUGR) and preterm labor.
It eases the stress and anxiety that often accompany pregnancy. Several studies have shown that yoga can reduce the levels of the stress hormone cortisol, which is known to cause symptoms such as anxiety and depression in pregnant women. It may also help to alleviate a wide range of symptoms, including nausea and constipation, that are common in early pregnancy. It can also facilitate the transition to parenthood by increasing confidence in a woman’s ability to handle a new life.
Postnatal
Once a woman succeeds in conceiving (either intentionally or unintentionally), she enters the intense and sacred time of prenatal care. At this point, she starts to think of ways she can support her own health and wellbeing during this important stage, such as yoga.
Postnatal yoga consists of low-intensity stretches and exercises designed to help new mothers conserve their energy while caring for their newborn. The breathing exercises and mindfulness practices in yoga can also help nurture the bond between mother and baby while promoting relaxation and stress relief.
Postpartum yoga is a great way to strengthen the abdominal muscles, particularly following a C-section. The practice can also aid in restoring a strong pelvic floor which is crucial for supporting the bladder, bowel and uterus. This will assist in preventing incontinence and improving sexual function. In addition, the postures can help increase back and hip flexibility. These are all important benefits of the practice, especially when done regularly.
Motherhood
Motherhood is a time of constant juggling. There’s work and home life, responsibilities, chores and kids. It’s often impossible to maintain an exercise routine. Women are more likely to seek out group exercises, like Yoga classes, than they are to hit the gym.
Women with young children are especially drawn to the gentle, slow movements of Yoga as it allows them to find some peace and quiet in a busy household. This can help to reduce stress, improve sleep and boost emotional wellbeing.
Studies have shown that regular postpartum yoga practice positively affects breastfeeding self-efficacy and maternal attachment. One study also found that mothers who regularly practiced yoga experienced a steeper decline in depression, dysfunctional coping and traumatic intrusions compared to a control group.