Women and yoga have a long history that has often been overlooked. When most people think of yoga they envision a woman on her mat doing stretches and bends.
Whether it’s prenatal or mothers and babies yoga, women can benefit from this ancient body-mind practice at any age. This is especially true if you practice regularly under the guidance of a live yoga teacher.
Pregnancy
Women undergoing a pregnancy can use the right kind of feminine yoga to alleviate stress and enhance immune function. This is an important aspect of a woman’s holistic health as it is well known that pelvic problems such as fibroids and endometriosis are a manifestation of blocked energy in the pelvis.
A 2023 study found that pregnant women practicing a combination of gentle, surrendered and feminine focus of yoga had a reduced level of physiological stress cortisol. In addition, those who practiced pregnancy yoga had a shorter duration of labour and less need for intravenous analgesics during labor. However, the study noted that due to the wide variation in the frequency, intensity and time/duration of yoga interventions used in studies, a more precise understanding of the core components of effective pregnancy yoga is needed.
Postnatal
Yoga is a great way to strengthen the muscles that have been stretched during pregnancy and childbirth. It has been linked to the bond between mother and baby, with one study finding that mothers who completed a yoga course had higher scores on measures of oxytocin (a hormone involved in emotional and social bonding).
In addition to supporting the physical recovery of new mothers, postnatal yoga can help a woman to find acceptance and surrender through the practice of mindfulness. This is particularly important during the bewildering stage that follows birth, when everything suddenly shifts in a women’s life. One study found that a yoga intervention was associated with a decreased level of depression in the sample. The majority of participants reported satisfaction with the intervention.
Pre-conception
When women decide that they would like to become pregnant, or conceive, there are many different factors involved and it can be stressful. Yoga has been shown to help reduce this stress, balancing hormones and improving both male and female fertility.
The right kind of feminine, fertility-focused yoga also encourages the development of qualities already inherent in a woman; intuition, wisdom and strength. This can be especially useful if a woman has been diagnosed with high-risk pregnancy. Then, yoga can be a lifeline – a brief sanctuary in which she is given permission to focus on herself and her well-being. Whether it’s a ‘Mums n Bubs’ yoga class or a regular weekly class, she is supported and re-fuelled for the journey ahead. This has flow-on benefits for her unborn baby.
Menopause
Women’s hormone levels are subject to enormous fluctuations throughout their lives. This includes the hormonal changes that occur during puberty, pregnancy and menstruation – but it also extends to the menopause, which begins in her 40’s or 50’s and can cause symptoms like hot flashes and irritability.
Studies have shown that yoga can help with the symptoms of menopause. It’s especially effective at soothing the emotions that come with these hormonal shifts, reducing anxiety and depression symptoms and improving quality of life.
Try relaxing into supta virasana, which helps to open up your chest and relieve menopausal symptoms. This restorative pose is often used at the end of a yoga session, and it can be particularly helpful for women experiencing irritability, fatigue and insomnia caused by menopause.
Menstruation
Menstruation is a natural biological process that affects half of the world’s population at some point in their lives. It is a good idea for women to modify their yoga practice during this time and avoid intense exercises that may increase pain and stress levels.
Up to 80% of women of reproductive age experience premenstrual syndrome (PMS). Yoga activity has been shown to lower harmful inflammatory secretions and improve symptoms in these patients.
It is important to use a tampon or pad during periods and to avoid any exercises that put pressure on the abdomen, especially inversions. It is also advisable to avoid breathing techniques such as Kapalbhati and Anulom Vilom, because they may increase the bleeding. In addition, it is recommended to practice gentle yoga nidra or Om chanting.