The Role of Yoga in Postpartum Depression

Postpartum depression (PPD) is a serious depressive type of mental health issue that has been shown to impact many women after giving birth. PPD can be present as a mode of chronic sadness and/or anxiety and feelings of fatigue and irritability, which can hinder a mother’s ability to look after herself and take care of her newborns or the family as a whole or the growth and nurturance of the infant.

While antidepressants and psychotherapy are effective, several women look for other forms of medication, like yoga, as an alternative or adjunctive practice. The latest studies show that indeed yoga is an important modality in the treatment of women with PPD.

The postpartum period, known as "Sutika kaala" in Ayurveda, is a crucial time for a woman's physical and emotional recovery. Hormonal fluctuations, particularly the decline in estrogen and progesterone, can significantly impact her mental and emotional well-being.

Emotions like anger (Krodha), grief (Shoka), anxiety, and irritability can arise during this period. These emotions can be further exacerbated by the physical demands of caring for a newborn, sleep deprivation, and societal pressures.

The impact of these emotions can extend beyond the mother's well-being. Strong emotions, especially anger, can negatively affect milk production and quality. Ayurveda texts emphasise the importance of maintaining emotional balance during lactation as it directly influences the quality of breast milk and the overall health of the infant.

Postpartum depression (PPD) is a condition that some women experience after giving birth. It often happens due to hormonal changes that occur after childbirth, particularly the drop in hormones like estrogen and progesterone. These changes can affect the body's stress response and neurotransmitters, which are chemicals that help regulate mood. Along with physical recovery and the added stress of caring for a newborn, these factors can lead to feelings of sadness or emotional instability.

Yoga can be a helpful way to manage symptoms of PPD. Practicing yoga promotes relaxation, reduces stress, and helps improve mood through physical activity and mindfulness. It encourages connection with the body and breath, which can alleviate feelings of anxiety and depression. Additionally, the supportive community found in yoga classes can provide social connection, further aiding emotional well-being. Overall, yoga can be a valuable tool for new mothers coping with the challenges of PPD.
 

Yoga, deeply rooted in Ayurveda, is a holistic practice that harmonises the body, mind, and spirit through physical postures (Asanas), controlled breathing (Pranayama), and meditation (Dhyana). It aligns with the Ayurvedic principles of restoring balance and vitality, making it a powerful therapeutic tool for postpartum depression (PPD). Here’s how yoga benefits PPD through an Ayurvedic lens:

• Balancing Neurotransmitters: Yoga is known for its calming effects that can reduce anxiety. It fosters a Sattvic (pure) state of mind that promotes emotional well-being and tranquility. This will help develop a positive effect on Mana (mind) and Sharira (body).
• Regulating Stress Hormones: By calming the vata dosha, yoga helps reduce excessive cortisol, the stress hormone, thereby soothing anxiety and restlessness.
• Harmonising the Nervous System: Yoga enhances parasympathetic (rest-and-digest) activity while calming the sympathetic (fight-or-flight) system, nurturing Ojas (vital energy) and encouraging relaxation.
• Cultivating Mindfulness and Emotional Stability: Practices like pranayama and dhyana foster present-moment awareness, helping to pacify negative thoughts and emotional turbulence often linked with PPD.
• Supporting Physical Recovery: Gentle Asanas improve circulation, restore Prana (life force) flow, and strengthen core muscles, aiding the body’s natural healing process after childbirth.

When practised regularly, yoga becomes a cornerstone of postnatal care, aligning with Ayurveda’s goal of holistic healing and nurturing. It not only aids in emotional recovery but also revitalises the new mother’s body and spirit, empowering her to embrace motherhood with balance and grace.

The following yoga poses are tailored to address PPD symptoms, focusing on relaxation, strength, and emotional balance. Each pose should be practised with mindfulness and at a comfortable pace. Beginners may start with 5–10 minutes daily and gradually increase duration.

1. Corpse Pose (Shavasana)
   • Purpose: Promotes deep relaxation and reduces stress.
   • Steps:
     • Lie flat on your back with arms resting at your sides, palms facing up.
     • Close your eyes and take slow, deep breaths.
     • Focus on releasing tension from each body part, starting from your toes to the top of your head.
     • Stay in the pose for 5–10 minutes.
2. Downward-Facing Dog (Adho Mukha Svanasana)
   • Purpose: Relieves tension in the back and promotes blood flow.
   • Steps:
     • Start on all fours with wrists under shoulders and knees under hips.
     • Lift your hips upward, straightening your legs to form an inverted "V" shape.
     • Press your hands firmly into the ground and let your head relax.
     • Hold for 5 breaths.
3. Triangle Pose (Utthita Trikonasana)
   • Purpose: Stretches the body and reduces anxiety.
   • Steps:
     • Stand with feet wide apart.
     • Turn your right foot outward and extend your arms parallel to the floor.
     • Reach your right hand toward your shin or the floor, keeping your left arm extended upward.
     • Look up at your left hand and hold for 5 breaths. Repeat on the other side.
4. Cobra Pose (Bhujangasana)
   • Purpose: Strengthens the back and uplifts mood.
   • Steps:
     • Lie on your stomach with your hands under your shoulders.
     • Press into your palms to lift your chest off the ground, keeping elbows slightly bent.
     • Look forward and hold for 5 breaths before lowering.
5. Locust Pose (Salabhasana)
   • Purpose: Strengthens the spine and improves posture.
   • Steps:
     • Lie face down with arms at your sides, palms facing upward.
     • Lift your chest, arms, and legs simultaneously, keeping your gaze forward.
     • Hold for 3–5 breaths before relaxing.
6. Camel Pose (Ustrasana)
   • Purpose: Opens the chest and relieves emotional tension.
   • Steps:
     • Kneel on the floor with knees hip-width apart.
     • Place your hands on your lower back for support and lean backward.
     • Optionally, reach your hands toward your heels.
     • Hold for 3–5 breaths and return to kneeling.
7. Plank Pose (Phalakasana)
   • Purpose: Builds core strength and enhances focus.
   • Steps:
     • Start in a push-up position with your hands under your shoulders.
     • Keep your body straight from head to heels.
     • Engage your core and hold for 20–30 seconds.
8. Alternate Nostril Breathing (Nadi Shodhana)
   • Purpose: Balances energy and calms the mind.
   • Steps:
     • Sit comfortably with a straight spine.
     • Close your right nostril with your thumb and inhale through the left.
     • Close your left nostril with your ring finger, release your thumb, and exhale through the right.
     • Repeat for 5–10 cycles.
9. Humming Bee Breath (Bhramari Pranayama)
   • Purpose: Reduces anxiety and promotes relaxation.
   • Steps:
     • Sit in a comfortable position.
     • Close your eyes and ears using your fingers.
     • Inhale deeply and hum during exhalation, mimicking a bee’s sound.
     • Repeat for 5 minutes.
10. Child’s Pose (Balasana)
    • Purpose: Provides comfort and relaxation.
    • Steps:
      • Sit back on your heels and extend your arms forward on the mat.
      • Rest your forehead on the floor and breathe deeply.
        Hold for 1–3 minutes.

• Find the Right Time: It is ideal to practice yoga after breastfeeding your baby or when your baby is asleep. If not, ensure your baby is in safe hands.
• Consult Your Doctor: Before starting yoga, consult your healthcare provider, especially if you have had a C-section or complicated delivery.
• Start Slow: Begin with gentle poses and gradually increase intensity as your body recovers.
• Create a Routine: Dedicate a specific time daily for yoga to build consistency.
• Focus on Breath: Deep breathing amplifies the calming effects of yoga.
• Join a Class: Consider joining a postpartum yoga class for guided practice and social support.

Remember, Yoga is just an additional tool that can help you hugely in your recovery. Apart from Yoga, Ayurveda offers great solutions that will help you heal better. 

Yoga provides a comprehensive and approachable way to address postpartum depression, serving as a valuable addition to conventional treatments. By enhancing mental clarity, lowering stress levels, and building physical strength, yoga helps mothers face the challenges that come during the postpartum phase. With regular practice and the necessary support, yoga can significantly transform emotional health and nurture a deeper bond between mothers and their newborns.