Yoga Therapy for Women's Health

By JJ Gormley, MS, CIAYT, ERYT

Yoga therapy offers an integrated approach to addressing various aspects of women's health, from reproductive and hormonal health to mental and emotional well-being. Since mainly women (in the United States) take and practice yoga, it makes sense to offer specific tools of yoga to help some of the more common issues women face.

The first phase of a woman’s life begins with menstruation. With that can come pain and discomfort from menstrual cramps. Yoga poses like Supta Baddha Konasana (Reclining Bound Angle Pose or Reclining Butterfly Pose) and Janu Śirṣāsana (Head-to-Knee Forward Bend) can help relieve menstrual cramps and discomfort. Some women find comfort in lying twists, while others say twists worsen matters. This underscores that we are unique and must find what works for us. Regular yoga practice can help regulate menstrual cycles and alleviate premenstrual syndrome (PMS) symptoms by balancing the endocrine system.

Many women today are facing issues with fertility. Stress plays a huge role, and yoga has been proven to help reduce stress. Restorative yoga, which at SCHYS is gentle movements coordinated with the breath, and meditation can create a calm environment conducive to conception. The yoga pose mentioned above, Supta Baddha Konasana, is one of the most comfortable, restorative poses, and it is suitable for both men and women with issues of the reproductive organs. Yoga poses like Viparita Karani (Legs-Up-the-Wall Pose) improve blood flow to the reproductive organs, enhancing fertility.

Prenatal yoga helps maintain strength and flexibility, supporting the body during pregnancy and preparing it for childbirth. During pregnancy, yoga needs to be modified so that the belly area stays open and receptive; therefore, there should be no deep twists, forward bends, or abdominal work. Backbends should also be super gentle, not stretching the belly area any more than they already are. Breathwork (prāṇāyāma) teaches pregnant women how to use their breath to manage labor pain and anxiety. Through mindful practices, yoga can encourage bonding between the mother and the unborn child.

Postnatal yoga aids in the recovery process by gently rebuilding strength, especially in the pelvic floor and core muscles. It also provides emotional support during the postpartum period, helping to alleviate postnatal depression and anxiety. The arms and shoulders often tire from holding the baby, and yoga can help relieve tired muscles and build strength to increase stamina. The shoulders usually round forward when nursing and carrying the baby, and gentle backbends help bring the postural alignment back.

Yoga can help manage symptoms of menopause, such as hot flashes, mood swings, and sleep disturbances. Practices like restorative yoga, cooling pranayama (e.g., Śītalī Breath), and mindfulness meditation are particularly beneficial.

Many women have thyroid issues after menopause. Specific poses such as Sarvangāsana (Shoulder Stand) and Dwi Pada Pitham (Two-footed Table or Bridge Pose) stimulate the thyroid gland, promoting hormonal balance. One of the most beneficial practices yoga offers is a practice that brings in bandhas. Although it takes a long time to prepare to be able to do a deep bandha practice, many of the poses and breathwork done to prepare can be quite beneficial for balancing hormones.

Osteoporosis is another issue women face after menopause. Weight-bearing yoga poses, such as standing poses and poses where the hands and arms bear weight, such as Adho Mukha Svanāsana (Downward Facing Dog Pose), help strengthen bones and prevent osteoporosis. Using a strap (or stretchy band) can help provide more strength.

Digestive issues can arise after menopause and with aging in general. Yoga poses like twists and gentle forward bends that apply pressure or massage the belly can help stimulate the digestive system, alleviating bloating, constipation, and other digestive issues. Supta Baddha Konasana (Reclined Butterfly Pose) can help calm the digestion if it is agitated or moving too quickly.

Weight gain is typical after menopause, and a slowed metabolism makes losing weight more challenging. Regular yoga supports healthy weight management through physical activity, stress reduction, and mindfulness, promoting a balanced lifestyle and more nutritious eating habits.

Many of the issues women face bring on stress, or stress can bring them or make them worse. Yoga reduces stress by activating the parasympathetic nervous system, promoting relaxation, and lowering cortisol levels. Mindfulness, meditation, and breathwork practices help manage anxiety and depression, fostering emotional resilience and stability. Yoga encourages a positive relationship with the body, enhancing self-esteem and body image.

Yoga therapy offers a comprehensive and nurturing approach to women's health, addressing physical, hormonal, mental, and emotional needs. By incorporating tailored yoga practices, women can enhance their overall well-being, manage specific health issues, and promote a balanced and healthy lifestyle.