Exploring Yoga in PostPartum 

Author: La’Terra Doyle, RN-BSN, AMB-BC ;PMHNP 

The postnatal period is a pivotal time for maternal mental health, marked by unique challenges and vulnerabilities. Finding effective and accessible strategies to enhance postnatal mental well-being is essential, as it can significantly benefit both mothers and infants, with broader implications for healthcare systems. Yoga has gained recognition as a valuable practice for improving postpartum mental health, offering a holistic approach to managing the unique challenges new mothers face. The postpartum period can be a time of significant physical, emotional, and psychological adjustment, and maintaining mental well-being during this stage is crucial for both the mother and the baby. 

What is Yoga? 

Yoga is an ancient, holistic Indian practice that promotes the physical, mental, and spiritual well-being of its practitioners (Ranjan, P., Baboo, A. G. K., Anwar et al. 2022). Yoga involves the process of uniting the body and mind, fostering a connection with the self or soul. Yoga therapy is an evolving and effective tool for addressing a variety of physical and psychological disorders. The physical, mental, and spiritual benefits of yoga are becoming increasingly recognized across all age groups, and it is considered an effective method for weight management. Its holistic advantages have led to its growing adoption in cultures worldwide. As a mind-body therapy, yoga is beneficial at every stage of life, offering diverse benefits. Women can begin practicing yoga even before conception to enhance fertility and mental well-being. It can be safely practiced during pregnancy and continued postpartum to promote healing and support weight loss. For midlife women, yoga aids in disease prevention and helps manage hormonal changes. Yoga-based interventions may offer a promising and effective intervention for maternal mental health and well-being (Munns, L., Spark, N., Crossland, A., & Preston, C., 2024). 

Yoga practices have many dimensions, studies have shared many components from eastern and western viewpoints such as breathing exercises, loosening practices, asanas, pranayama, meditation and relaxation, which appear to be a classic and balanced model of wellness and healing. The various components of yoga according to Ranjan, P., Baboo, A. G. K., Anwar et al. 2022, are described below: 

• i. Breathing Exercises (Swasan Kriya): Breathing exercises comprise chest expansion, physical motions, and breath management. These practices are carried out with complete attentiveness and a leisurely pace. They can be performed in all stages of pregnancy with required modifications. Breathing exercises are effective tools in reducing stress with no noticeable side effects [28]. These techniques aid in the management of physical, psychological, emotional, and social challenges that women face in the postpartum period, and have a good effect on postpartum women with low back pain, anxiety/depression, sleep problems, and breastfeeding support. 

• ii. Loosening Exercises (Sithilikarana Vyayama): These are a sequence of techniques for loosening and warming up before practicing any asana. It includes forward, backward, and side bending exercises along with joint relaxing exercises as well. These exercises are found to be beneficial in reducing postpartum pain, maternal movement, mobility, sleep, and mental health management. These forms of practices help in weight loss with holistic lifestyle modification and positive psychological changes of midlife women and are also beneficial in combating cardiovascular risk factors and abdominal obesity. They also aid in relieving chronic joint pain, inflammation, back pain, neck pain, headache/migraine, and fibromyalgia of women [31]. 

• iii. Yogic Postures (Asana): Yoga poses are a static group of practices that includes standing, sitting, supine and prone types of postures to achieve a stretch in muscles. These postures help in improving the feedback mechanism of both the muscle and the tendon; hence it protects the muscle/tendon from overstretching and ruptures. It aids in improving muscle strength, coordination  and reduces muscle rigidity. These practices are performed to improve abdominal strength, muscular endurance, coordination of postpartum women and also improve flexibility, balance and, enhance the overall wellbeing of midlife women. 

• iv. Yogic Breathing (Pranayama): Pranayama is practiced by deep inhalation followed by retention of the breath and then finally exhalation (according to the yogic texts, these are conventionally called Puraka, Kumbhaka, and Rechaka). This form of breathing can be learned and improved over time to achieve certain physiological effects. These practices may help in facilitating cardiorespiratory functions and prevent different cardiorespiratory complications with parasympathetic predominance [33]. Long-term pranayama practices have positive effects on pulmonary functions, cardiopulmonary endurance, and quality of life, also various pranayama practices prevent respiratory illness, psychological illness like postpartum anxiety/depression and improve lung function of midlife women. 

• v. Meditation (Dhyana): Although meditation has been included in a variety of therapeutic procedures, it is best described as a mindful concentration exercise that comes in a variety of forms and is traditionally known as Dhyana. Numerous studies have documented the health advantages of meditation, however meditation in its traditional sense refers to a type of mental practice that is designed to improve concentration, awareness. It can have long-standing effects on the brain and reduces the cardiovascular risk factors. This technique helps in reducing depression/anxiety and improves holistic health and quality of life of many postpartum and midlife women.  

Pregnancy  

During pregnancy, there is an increase in cardiac output, heart rate, and plasma volume, which can be mitigated through yoga by activating the parasympathetic nervous system. Yoga practices also enhance the autonomic response to stress in healthy pregnant women. Studies have shown that combining yoga and massage therapy leads to significant improvements in prenatal depression and reduces the risk of prematurity, compared to standard care. One of the common issues during pregnancy, low back pain, particularly in the lumbosacral area, can be effectively alleviated with stretching and strengthening exercises, such as practicing Hatha yoga for one hour over two and a half months. Additionally, yoga can significantly improve often overlooked issues like sleep disturbances. 

Postpartum 

The postpartum period is crucial for a new mother’s recovery and should not be overlooked. Various postpartum yoga techniques can enhance calmness, reduce irritability and anger, boost energy levels, lower blood pressure, ease muscle tension, and promote relaxation. Additionally, yoga supports the reduction of postpartum weight, body fat percentage, and fat mass, while improving basal metabolic rate. Low-intensity yoga asanas facilitate quick recovery, alleviate postpartum depression and anxiety, and help strengthen the abdominal wall and pelvic muscles, improving blood flow and balance. 

 Benefits of Yoga for Postpartum Mental Health 

1. Reduction of Stress and Anxiety: Yoga promotes relaxation and helps reduce stress and anxiety, which are common during the postpartum period. The practice of deep breathing, mindfulness, and gentle physical movements can activate the parasympathetic nervous system, leading to a calming effect on the mind and body. 

2. Alleviation of Postpartum Depression: Postpartum depression affects many new mothers, and yoga has been shown to be an effective tool in alleviating symptoms. The combination of physical activity, meditation, and social interaction in yoga classes can improve mood and reduce feelings of depression. 

3. Improved Sleep Quality: Sleep disturbances are a common issue for new mothers, often exacerbating feelings of fatigue and stress. Yoga practices, particularly those focused on relaxation and breathing techniques, can improve sleep quality by calming the mind and promoting restful sleep. 

4. Enhanced Emotional Regulation: Yoga encourages mindfulness and self-awareness, helping new mothers become more attuned to their emotions and better equipped to 

Conclusion 

Maintaining a healthy lifestyle involves physical activity. It is preventive, curative, rehabilitative against various complications arising from being overweight and obesity. Postpartum and midlife women must be encouraged to engage in optimum amount of physical activity comprising strength, endurance, flexibility, and balance to attain maximum benefits. The physiological and psychological benefits of yoga as a form of physical activity should not be overlooked and must be emphasized for each stage of life. Women should be encouraged to indulge in appropriate level of physical activity unless it is deemed unsafe by the healthcare practitioner. The focus should be given to building a PA fostering environment from individual level to policy level by addressing the various myths and barriers. Yoga offers a comprehensive approach to supporting postpartum mental health by addressing both the physical and emotional challenges that new mothers face. By incorporating yoga into their postpartum care routine, women can enhance their overall well-being, reduce stress and anxiety, improve sleep, and foster a positive mental state during this transformative period of life. 

Author: La’Terra Doyle, RN-BSN, AMB-BC; PMHNP Frontier Nursing University 

References 

Munns, L., Spark, N., Crossland, A., & Preston, C. (2024). The effects of yoga-based interventions on postnatal mental health and well-being: A systematic review. Heliyon, 10(3), e25455. https://doi.org/10.1016/j.heliyon.2024.e25455 

Ranjan, P., Baboo, A. G. K., Anwar, W., Kumari, A., Pradhan, B., Maharana, S., & Venkataraman, S. (2022). Physical Activity, Yoga, and Exercise Prescription for Postpartum and Midlife Weight Management: A Practical Review for Clinicians. Journal of obstetrics and gynaecology of India, 72(2), 104–113. https://doi.org/10.1007/s13224-022-01627-w