Women’s bodies experience many hormonal fluctuations throughout life. Whether it’s the monthly menstrual cycle, pregnancy or menopause, regular yoga practice can help balance these hormones and make symptoms more bearable.
Yoga classes that are specifically designed for women can offer a more welcoming environment for women looking to get fit in a supportive and empowering way. This article will explore the benefits of woman yoga and how to find a suitable class.
Pregnancy
Pregnancy yoga is an increasingly popular fitness activity. Its popularity with pregnant women may be due to its perceived effectiveness in reducing negative pregnancy and birth related symptoms, such as anxiety, stress, pain and discomfort. However, the quality of available evidence is poor and further research is needed to evaluate the effects of yoga on pregnancy and birth outcomes.
A search of nine electronic databases was conducted for studies evaluating yoga in pregnancy. Six trials were included: three were randomized controlled trials (RCTs) and three were quasi-experimental studies. The studies evaluated outcomes such as stress levels, quality of life, aspects of interpersonal relating, autonomic nervous system functioning and labour parameters including pain management, duration and mode of delivery.
RCTs that examined psychophysiological changes in response to yoga showed a reduction of maternal stress hormones, especially cortisol. It is likely that the combination of behavioural change, physiological changes and the practice of meditative techniques in yoga, all initiate this psychosocial response to stress.
Postnatal
In postnatal yoga, a woman can reclaim her strength and energy and regain her sense of self. Whether attending a class with other mothers or a’mums and bubs’ one, she is able to experience the practice of surrendering to the divine – an important yogic principle referred to as ishvara pranidhana.
Despite the scarcity of research in this area, it appears that yoga-based interventions are well received and may offer a nonpharmacological option to improve maternal mood following childbirth. Indeed, one study found that participants who practiced hatha yoga showed improvement in the depression scale of the HDRS and an increase in mindful tendencies compared to the control group. Nevertheless, more high-quality research in this area is needed. This could include evaluating the longer-term benefits of these nonpharmacological interventions.
Pre-conception
When a woman is trying to conceive, yoga can help relieve stress and increase blood flow to the reproductive organs. However, a woman should avoid yoga with high heat levels and vigorous poses. Also, she should check with her doctor before taking a class.
In one study, a 16-18-week-long yoga program reduced self-reported perceived stress in pregnant women and increased maternal self-efficacy compared to a control group. The fetus’ heart rate and movements were also affected by this intervention.
During the two-week wait after ovulation, the right kind of feminine, fertility-focused yoga can help alleviate anxiety and visualize a successful implantation. In addition, this type of yoga can help a woman relax and sleep well, which are important factors in TTC success. This includes the goddess pose, which can be done sitting or lying down.
Menopause
A woman’s hormones experience enormous fluctuations throughout her life from puberty, pregnancy and, as she enters perimenopause and menopause, these changes can become even more challenging. Yoga’s postures, relaxation techniques and cooling pranayama can help to reduce the psychological complaints of this time of change as well as alleviate some physical discomfort.
Studies suggest that incorporating a holistic yogic lifestyle – including a mainly plant-based diet, meditation and stress management practices – can further improve symptoms. This includes regulating internal body heat, which can be a challenge for women experiencing hot flashes and other symptoms related to hormonal fluctuations.
In addition to the physical benefits of yoga, it is a safe and beneficial practice for all women, regardless of their age or body type. As the practice becomes increasingly popular amongst all women, it is important to make sure that the community of people practicing is inclusive of all genders.
Fertility
Women who are struggling with fertility issues have to deal with many varying emotions. Trying to conceive can be exhausting and often leads to disappointment when treatments don’t work. This can lead to a vicious cycle of self-blame. Yoga has been shown to help manage these complex emotions in women by promoting relaxation and reducing stress levels.
Yoga is a great way to improve flexibility and strengthen muscles, especially those around the pelvic area. However, it’s important to note that women who are TTC should avoid any poses that put pressure on the abdomen. Instead, opt for gentler types of yoga like cat/cow and extended triangle. This can improve circulation, reduce stress and balance hormones which are all key factors in conception. These poses also help to open up the hips and make the body more flexible.