The Benefits of Yoga for Woman’s Health
When you break down Yoga into the very origins of it’s name, you will find that it’s translation in Sanskrit is “to unite”, योग . Yoga is meant to focus on the unification of the mind, body, and spirit. Consequently, this union will then connect you yourself to every being around you, including your family, friends, animals, trees, the soil you walk on, and what lies beyond. These roots can be traced back to India over 5,000 years ago, but there is a reason why it continues to grow in popularity every year.
This practice can sometimes be misinterpreted as a way to simply gain flexibility or land a cool handstand pose. But the supreme goal of yoga is complete mastery of the mind, which stands between the body and soul. When you master the mind, you can truly achieve this unity.
Given this basic philosophy, we can now flesh out the core of this blog: how can yoga positively impact women’s health?
Benefits of Yoga for Mental Health
The symptoms of depression and anxiety are a clear of proof of the mind body connection. When someone has a panic attack, for example, they begin to sweat, their heart is racing, they feel faint and dizzy, their hands can begin to go numb and tingly, and a churning stomach are just a handful of what they experience.
We must go through the body to release this pain, and yoga is the perfect mind-body intervention.
One study had a sample of 34 women participate in 2x/weekly 90 minute yoga classes for 2 months. After evaluation on the Beck depression and State Trait Anxiety Inventories, both found significant reduction in symptoms in comparison to a control group
This study showed that 12 sessions of regular hatha yoga exercise significantly reduced stress, anxiety, and depression in women.
As summarized in this study of various forms of exercise, “The very nature of yoga is controlling the mind and central nervous system and unlike other sports, it has a moderating effect on the nervous system, the hormonal emissions, physiological factors, and regulation of nerve impulses; therefore, it can be effective in improving depression and mental disorders”
Yoga’s effect on anxiety, depression, and overall mental state can drastically improve insomnia. Over 55% of yoga practitioners report improved sleep after beginning their practice, and over 85% reported overall reduced stress. Specifically, Hatha, and Nidra yoga show relaxation and improved sleep
Benefits of Yoga for Blood Sugar & PCOS
PCOS has a direct relationship with blood sugar and insulin resistance, with a drastic increase in likelihood of developing type 2 diabetes. Aside from balancing your meals, exercise is incredibly important for the management of this disease. Yoga specifically has not only the benefit of cardio and strength building, but it causes far less stress on the body than other forms of exercise and also lowers cortisol (another risk for blood sugar spiking) at the same time!
In a study of 98 subjects who underwent a 10-day course on yoga, meditation, breathing exercises, and more, it was found that “fasting plasma glucose, serum total cholesterol, LDL cholesterol, the ratio of total cholesterol to HDL cholesterol, and total triglycerides were significantly lower, and HDL cholesterol significantly higher”.
Certain poses have been found to compress the abdomen in a way that stimulates the pancreas to secrete hormones. These poses are Ardha Matsyendrasana (half-twist pose) combined with Dhanurasana (bow pose), Vakrasana (twisted pose), Matsyendrasana (half-spinal twist), and Halasana (plough pose)
In addition to the “yogic diet”, which has been show to positively influence eating habits, intake of fruits and vegetables, and mindful/intuitive eating; the practice of yoga may soon become the best non-pharmacological endocrine therapy.
Benefits of Yoga for Strength
The importance of building muscle and strength cannot be underestimated for women. Especially in our 20’s and 30’s when we are building our foundation. If you are on hormonal birth control or have undergone menopause, your risk for osteoporosis, falls, and injury increases dramatically due to a loss of estrogen. Research suggests that up to 20% of bone loss can occur during menopause, but this is largely escapable if you focus on building a foundation now. A study done in 2009 actually found that yoga, if done regularly, can actually increase your bone density
In addition to maintaining bone mass and muscle, yoga will positively impact your postural muscles, flexibility, balance, and range of motion. All of these will provide sustainable change throughout your life and its different stages such as pregnancy, peri menopause & menopause, and senior years.
Benefits of Yoga for PMS, Fertility, & Beyond
When you combine each factor listed above (reduction in anxiety and depression, better sleep, control over the mind, balanced blood sugar, and increased bone density and muscle) you naturally will see a reduction in PMS symptoms and an increase in fertility.
Though there is not a direct or highly researched correlation here, it is easy to connect the dots and see the broader picture.
Research has shown that high stress biomarkers in women’s saliva has been linked to a lower chance of conceiving. Yoga can greatly reduce stress through breathing, meditation, and asanas
In regards to PMS, high cortisol levels can cause your periods to be heavier, irregular, increase cramps, or stop ovulation altogether.
Increase in alpha brain waves and decrease in serum cortisol levels was found during yoga therapy, overall modulating the neuroendocrine axis
Yoga during pregnancy is found to cause an increase in child birth weight, decrease in preterm labor, and a decrease in intrauterine growth restriction. Women practicing in second trimester reported significant reduction in physical pain and in the third trimester reported great reduction in trait anxiety and perceived stress
Along with mental benefits, yoga can also increase circulation, promote proper functioning of and internal organs. Yoga improves the overall integration of the bodies systems, creating a certain harmony and peace in the body that is crucial for the body to feel safe enough to conceive a child
Yoga has been found to be more effective than other aerobic exercise for reducing PMS and cramps. Through positively regulating and adjustment of immunoglobulin A, yoga reduces harmful inflammatory secretions and prostaglandin synthesis, which cause cramping and pain
Specific poses that alleviate cramping include:
Cat/crow poses to stretch abdomen, back, neck, and maintain back flexibility
Child’s pose to stretch lower back and hips
Plank poses to build core strength and improve posture, increase energy and mood
Any spinal twist, such as supine spinal twist, will alleviate gas and bloating
Click here to do a favorite flow of mine for PMS!
Yoga is a really wonderful way to become more in touch with your body, emotions, and how they are talking to one another. Even if you do not have a specific goal in mine such as anxiety relief or flexibility, getting into a regular practice of even 10 minutes a day will build your relationship with yourself. It is so important to carve time out to look inwards and leave your mind, yoga is a really accessible way to do this.
