11 benefits of yoga for women to support health and wellbeing
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
The health benefits of yoga for women extend beyond physical health. Yoga can support body and mind including mental health, hormonal balance and mindfulness.
Yoga is more than stretching and poses. It's an ancient practice exercise that supports both the body and the mind, offering a multitude of health benefits for everyone including women. It can even help address health concerns, from hormonal imbalances to mental health issues.
The 11 benefits of yoga for women
Yoga can support anyone that has a body (no matter which gender, race, or age) with their mental and physical health. But there are a few additional benefits that yoga offers that are specific to women or those who menstruate and/or those seeking to become pregnant, are currently pregnant, or navigating postpartum recovery.
1. Yoga can support hormonal balance
Many women's bodies may undergo hormonal fluctuations throughout their lives. From puberty, most women experience monthly hormone cycles. And if they choose to become a parent, pregnancy causes enormous hormonal changes. Menopause can bring another set of hormonal challenges to manage, including sleeplessness and hot flashes.
Fortunately, regular yoga practice can help you balance your hormones, making symptoms related to menstruation, menopause, and other hormonal imbalances more bearable. For example, yoga has been shown to “significantly” reduce the symptoms of PMT. This can mean a reduction in symptoms like mood swings, bloating, and skin problems.
2. Yoga can relieve menstrual pain
Every month, many women dread the painful cramps their period can bring. If this is a problem for you, certain yoga poses can provide relief by improving circulation to your abdominal muscles. And what’s more, the meditative aspect of yoga can help distract and calm your mind.
💙 To find further relief from menstrual pain, try our Untangling Physical Pain meditation.
3. Yoga may enhance fertility
Trying to start a family can be exciting, but for some women, it can be stressful, too. Yoga can help by reducing that stress. This reduction in stress can help with balancing hormones, plus yoga has been shown to improve both male and female fertility. By incorporating specific asanas—poses—in your routine, it’s thought that yoga can help to make your body more ready to conceive.
4. Yoga can support wellbeing in pregnancy
For some mothers-to-be, pregnancy can bring a sense of anxiety. Yoga has been shown to be beneficial during pregnancy, including helping pregnant women relax. It can also help to build the strength and flexibility of the muscles you’ll need during labor. You might also find it relieves back pain and other pregnancy symptoms like nausea or shortness of breath. If you’ve never done yoga before or are unsure what poses are best, a special antenatal yoga class could be the way to go. Just make sure to check with your doctor before starting any new exercise during pregnancy.
5. Yoga can boost postpartum recovery
After giving birth, the body and mind undergo tremendous changes. Yoga can play a pivotal role in postpartum recovery, strengthening your core muscles and reducing your emotional stress. If you’re a new mother, yoga can help you reconnect with your body as you find your new identity as a parent.
6. Yoga increases flexibility and strength
With consistent practice, yoga enhances flexibility, balance, and physical strength. Even if you start your practice with stiff muscles and little flexibility, you'll notice improved elasticity and muscle strength over time. You might even feel taller and stronger after a single class.
7. Yoga improves general physical health
Beyond relaxation benefits, yoga can boost your cardio-metabolic health. That’s because it can assist in improving blood circulation and reducing the risk of heart disease. Yoga has also been shown to help people cope with cancer treatments and even help improve memory for those with Alzheimer's disease.
8. Yoga benefits mental health
At its core, yoga is a practice of inner reflection paired with movement. It can reduce symptoms of anxiety and depression. If you're feeling overwhelmed, try Calm’s resources for anxiety relief and some gentle mindful movements.
💙 Yoga can be wondrous for your mental health and wellbeing. For additional movement ideas, check out this Mindful Movement session from the Daily Move.
9. Yoga supports sleep quality
A restless night can leave you feeling drained. If you struggle with sleep, adding yoga into your routine can help you achieve a more restful night. You can even incorporate certain bedtime yoga poses to help you rest easier when it’s time to turn the lights out.
💙 Need help drifting off? Try this Sleep Routine movement practice from the Daily Move with Mel Mah.
10. Yoga provides in-the-moment relief from stress and anxiety
Along with a general exploration of relaxation and mindfulness techniques, yoga can be a powerful tool in combating stress. Focusing on the breath while stretching and moving the body is a great way to pull your mind away from worries and stressors and bring you back to the present moment.
💙 Our stress-relieving resources, like the Breathe Bubble, or our Breathe Into Relaxation guided practice, can help you tackle feelings of worry and enhance your relaxation techniques.
11. Yoga helps cultivate mindfulness
Yoga goes beyond just physical movement. Its combination of physical postures, mental relaxation, and breath work that enables you to get out of your head and tap into the moment. This kind of mindfulness can increase mental clarity, increase emotional balance, and improve your overall sense of wellbeing.
The best way to experience yoga’s transformative power is to integrate it into your everyday routine. So, if you've been thinking about giving it a try, now might be a perfect time to roll out your yoga mat.
Yoga for women FAQs
How many times a week should a woman do yoga?
Generally speaking, practicing yoga 3-4 times a week can be very beneficial for most women, but it depends on the individual. If you're just starting to practice yoga, even once a week can make a difference. As with any new exercise, remember to listen to your body as you progress. And when you get used to the poses, you can add more sessions on the yoga mat each week.
Does yoga really change your body shape?
Yoga can help in toning your muscles and improving flexibility. Over time, you might notice some physical changes including better posture and other aesthetic changes. But it’s worth keeping in mind that the inner transformation yoga provides—like enhanced mental clarity, reduced stress, and an elevated mood—is just as rewarding for your wellbeing.
Can you lose weight doing yoga?
Yoga can certainly contribute to your daily exercise regime. Some dynamic styles of yoga, like Vinyasa or Ashtanga, can give you quite a workout. Coupled with its stress-reducing benefits, yoga can support your journey to better health. But bear in mind that the goal of a yoga practice is to boost your wellbeing versus aiming for a certain number on the scale. If you’re struggling with disordered eating, please reach out to a healthcare professional for guidance and support.
What are 5 main benefits of yoga?
Yoga brings many advantages, both to the body and the mind. The five main benefits of practicing yoga regularly are:
Reduced stress and anxiety: Yoga can guide you into a more relaxed state of mind. It can help your worries recede as you focus on the present moment and the sensations in your body.
Enhanced flexibility: You don’t need to be a contortionist to start practicing yoga. But the more you do it, the more you might find your flexibility increases.
Increased muscle tone: Contrary to popular belief, yoga isn’t just about stretching. Many poses require strength, so regular yoga sessions will help improve your muscle tone.
A more balanced hormonal state: For many women managing their menstrual cycle, pregnancy, or menopause, yoga can help to balance hormones. This can lessen symptoms so they become more bearable.
Improved sleep: Yoga can help to improve both your ability to drift off and your sleep quality. Try a few gentle movements before bed to help you get a restful night.
Calm your mind. Change your life.
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