Women are more likely to engage in group workouts like yoga classes than men. Yoga is an effective and accessible way for women of all ages to achieve mind-body balance.
Woman yoga is more than a practice that addresses women’s monthly hormone cycles and menstrual pain (though these are important). It’s an approach to yoga that can be used to manage key life stages like: pre-conception, pregnancy, motherhood and menopause.
Pre-conception
For women trying to conceive, yoga improves circulation, stimulating the reproductive organs and increasing blood flow. It also helps to balance hormones and reduce stress, both of which are important factors in conception.
The second analytical theme synthesised from 7 studies is personal autonomy in healthcare and the sense of holistic care that women receive from practising yoga. Women in these studies reported that practising yoga galvanised their intuition and strengthened their belief in their body’s ability to conceive.
The two-week wait between ovulation and pregnancy can be one of the most stressful times for couples TTC. During this time, try practicing this calming sequence by Live Fertile to relieve anxiety and visualize a successful implantation.
Pregnancy
Pregnancy yoga is a mind-body practice which is designed to cater for the physical needs of women during pregnancy. It is based on the frequency, intensity, time/duration and type (FITT) principles of exercise prescription.
Women across the seven studies synthesised in this QES reported benefits of pregnancy yoga on a holistic level. The main analytical theme was ‘Equilibrium’, reflecting the many aspects for which yoga is beneficial during this time of change and transition.
‘Intuitive Knowing’ is another important subtheme. It recognises how yoga can galvanise a woman’s intuition, particularly during the birthing process. This is in contrast to technocratic antenatal care which can diminish a woman’s autonomy and sense of agency.
Birth
Physiologically, a woman’s practice during the last trimester can help her build strength in the muscles that will be used in labour and childbirth. It can also help her prepare mentally by reducing her fear of childbirth and increasing her childbirth self-efficacy.
Quantitative research has shown that women who practise pregnancy yoga have lower levels of fear and anxiety and less pain in labour. They also report shorter duration of labour and fewer cases of cesarean sections. Several studies found that low-frequency yoga interventions of weekly or bi-weekly sessions resulted in better outcomes. These include self-reported and experimenter-observed levels of pain, frequency of pethidine use, and mode of birth.
Motherhood
Motherhood is the ultimate test of a woman’s capacity to balance a myriad of emotions and demands. It is a constant, unending cycle of joy and sorrow, fear and comfort, fast and slow. It is also an ongoing reminder of our profoundly spiritual nature, a divine presence that radiates through to our children, partners and friends.
The analytical theme of ‘Equilibrium’ emerged across all seven studies, a synthesis of two subthemes: women reported that practising yoga allowed them to listen and gain confidence in their own ‘Intuitive Knowing’. It also enabled them to embed physical techniques and breathwork into a holistic support framework for pregnancy and birth.
Postnatal
After childbirth, postnatal yoga can help the new mother regain abdominal strength, body flexibility and tone. It also helps women reconnect with their vital energy and inner balance.
A few studies have used psychometric measures to examine maternal psychological well-being, with a few comparing participants in the yoga group to those in a waiting list control group. One study assessed post traumatic growth (transformations that occur after a traumatic experience) and found that mothers in the yoga group experienced greater positive change compared to controls.
One of the main focuses in postnatal yoga is to restore the pelvic floor to its optimal tone, which supports the lesser pelvis organs and regulates the three orifices: urethra, anus and vagina.
Menopause
Menopause is a time of huge hormonal changes, resulting in a range of symptoms including hot flashes, insomnia, and mood swings. A consistent yoga practice can help to balance hormones, reduce stress levels and bring the body into a more calm state of being.
Studies have shown that women who regularly practise yoga experience a lower risk of hot flashes, night sweats, and sleep disturbances. Try adding in some restorative yoga, which uses poses held for longer with the help of props like pillows to relax the body and calming pranayama breathing exercises such as Nadi Shodhana (alternate nostril breathing). It’s also worth finding a yoga instructor who specialises in working with women through their reproductive years.