12 Benefits of Yoga for Women

Yoga has many benefits for both your mind and body, including improved flexibility, strength and balance, and reduced stress and anxiety. Here are 12 benefits focused on women:

1. Supports Hormonal Balance

   Yoga can help balance hormones by reducing stress, improving blood flow, and stimulating the endocrine system. Certain breathing techniques and asanas can also stimulate the vagus nerve, which plays an important part in balancing hormones, in that it regulates the menstrual cycle and the release of sex hormones, growth hormones, and gut hormones.

   
   

2. Provides in-the-moment relief for stress and anxiety

   Yoga can help with relaxing, focusing and being present in the moment. By practising breathing techniques, yoga can aid in deep breathing in order to relax; as well as providing movement to produce endorphins, which can be mood boosting. Once again certain breathing techniques can stimulate the vagus nerve, which plays an important part in relaxation and sleep.

   
   

3. Helps Cultivate Mindfulness

   Yoga aids in cultivating mindfulness & bringing the practitioner into the present moment, and by focusing on the present moment, reducing irritability and anxiety.

   
   

4. Supports Well-being during Pregnancy

   Yoga has been shown to reduce stress and anxiety, which can contribute to complications during pregnancy. It may also help lower blood pressure, which is so important in maintaining a healthy pregnancy. Yoga can also help with improving sleep quality, and improving strength and flexibility, thereby supporting throughout the perinatal journey. Maintaining a balanced pelvic floor that is strong enough to hold the weight of baby & the internal organs during pregnancy, as well as to release and open up for a natural birth is an important part of prenatal yoga.

   The vagus nerve plays a role here too, as the vagus nerve touches the womb, and thus baby is able to feel the vibrations created when certain techniques are used.

   

   
   

5. Relieves Menstrual Pain

   Some studies suggest that regular yoga practice can improve pain tolerance and reduce the intensity of menstrual cramps; as well as to regulate hormones, which can affect menstrual pain & other PMS symptoms.

   Certain yoga asanas that can assist in this are Cat/Cow, Cobra, Child's pose, Butterfly, Fish pose and reclined twist. Most importantly listen to your body...if you need to rest, then do just that, or practice a gentler form of yoga like a Restorative yoga class.

   
   

6. May Enhance Fertility

   Studies have shown a positive relationship between practising yoga and enhancing fertility. Yoga practise may help regulate the endocrine system, enhance blood flow to the reproductive organs, reduce stress levels, and improve hormonal balance.

   Poses to try:

   - Supta Baddha Konasana: helps to release tensions in the hips and groin, where women tend to hold trauma and stress.

   - Shoulder stand: is an inversion that helps increase blood flow to the hips and heart, as well as helps to regulate the thyroid and decrease stress and anxiety.

   - Warrior 2: builds strength in the hips, thighs and abdominals, as well as releasing negative energy through the hips.

   - Goddess Pose: releases tension in the hips and opens the heart centre.

   - Puppy pose: opens the shoulders and releases stress. It also relaxes the hips and brings the hips above the heart, thereby aiding blood flow throughout the body.

   - Bridge pose: opens up the heart and hips. It can also help with lower back and knee pain by strengthening the core and the posterior chain, and improves spinal mobility.

   - Savasana: is the final meditation in any yoga practice. Savasana helps reduce stress and anxiety, calms the body and mind, and increases overall mental health.

   
   

   

   
   

7. Supports Sleep Quality

   Yoga, particularly gentle styles like Restorative Yoga, can improve sleep quality by reducing stress, promoting relaxation, and improving mindfulness, leading to better sleep onset, duration, and overall sleep efficiency.

   Yoga Nidra is another style that promotes deep rest and relaxation, thereby aiding in rejuvenating and healing the mind and body, reducing anxiety, improving cognition and supporting restful sleep.

   Once again the Vagus Nerve also comes into play, when stimulated and toned it can aid in restful sleep. One technique to tone the Vagus Nerve during Yoga Nidra is to scan through the body, gradually releasing any tension that is found.

   
   

8. Can Boost Postpartum Recovery

   Specialised Postpartum/Postnatal yoga classes focus on recovery and restoration after childbirth, and can alleviate stress and postpartum depression. It can also help with reducing irritability and anger, enhancing calmness and relaxation through meditation, increasing energy, lowering blood pressure, and reducing muscle tension specifically related to carrying and/or feeding baby. Joining a postpartum group class can help with building a supportive community and finding a new tribe of mums, with shared experiences.

   Some poses to consider trying include:

   - Breath work and meditation to connect your mind, body and breath

   - Cat and Cow pose for spinal movement

   - Child's pose for restoring the abdomen and increasing blood flow

   - Legs-up-the-Wall pose for increased circulation and balancing the nervous system

   - Savasana pose for rest and relaxation

   
   

   

   
   

9. Improves General Physical Health

   It goes without saying that yoga has numerous benefits for overall health, including increased flexibility and strength, improved relaxation and sleep, reduced stress and anxiety and boosted mental well-being, enhanced circulation and heart health.

   
   

10. Increases Flexibility & Strength

    With yoga, one can improve strength while also working on flexibility, balance and posture, especially when poses are held for extended periods of time.

    Hatha yoga classes focus more on strengthening as poses are held for longer, while a vinyasa class can focus on flexibility and balance with moving through poses at a faster pace.

    
    

11. Improves Spinal Alignment & Posture

    Yoga can improve spinal alignment and posture by strengthening core muscles, increasing flexibility and body awareness, and teaching the body to hold itself in a neutral position. Certain yoga poses focus on all the core muscles, even the psoas, which is an incredibly important muscle for spinal alignment and posture.

    
    

12. Benefits Mental Health

    Yoga has been found to benefit mental health & well-being...through slowing down, taking some 'me-time', and focusing on the breath while moving through the various poses thereby bringing on a meditative state.

    Certain breathing techniques & humming/chanting stimulate the vagus nerve, which help with rest & relaxation, and dealing with stress & anxiety, which also then benefit mental health.

    And once again, yoga aids in achieving better sleep, which will then also have a positive impact on mental health.

    
    
    
    
    
    
    
    

    

    Mel Brande

    Author & founder of "uMoya", Yoga & Wellness brand.