New Mothers

The Yamas and Mental Well-being - A guide for new mothers

While the arrival of a new baby is a time of great joy for many, motherhood is a complex journey full of ups and downs with challenges that are often underestimated in our society.  It is reported that at least 1 in 5 women will meet diagnostic criteria for postnatal anxiety and/or depression in the year following the birth of their first child.
 
Psychological and pharmacological treatments are commonly used to treat postnatal anxiety and depression.  However, evidence for the benefits of yoga in treating mental health conditions is increasing.  While traditional medical treatments such as therapy and medication are important, many new mothers are finding relief through complementary practices like yoga.  Munns et al (2024) completed a systematic review on the benefits of yoga in improving mental health and well-being in the postnatal period and found that yoga improved quality of life, decreased symptoms of depression and increased social connections when practiced in a group setting.
 
With its focus on movement, breathing techniques and meditation, the ancient practice of yoga has long offered a holistic approach to physical and emotional well-being. Patanjali’s Yoga Sutras- a collection of 196 aphorisms or sutras compiled around the 2nd century BCE, are considered one of the cornerstones of yogic philosophy. In this work, Patanjali defines an eight-limbed path (ashtanga) that provides a comprehensive framework for mental and physical health through practices of movement (asana), breathing techniques (pranayama) ethical and personal guidelines (yamas and niyamas) and meditation (dyhana). 

Patanjali’s 8 limbs consist of the following:‍

1. Yamas (Ethical Disciplines)- moral guidelines that encourage ethical behaviour and harmonious living.
2. Niyamas (Personal Observances)- personal practices that foster self-discipline and spiritual growth.
3. Asana (Physical Postures)- movement designed to cultivate strength, flexibility and balance
4. Pranayama (Breath Control)- techniques to regulate the breath
5. Pratyahara (Withdrawal of Senses)- withdrawing the senses from external distractions to focus inward.
6. Dharana (Concentration)- improving attention, concentration and focus
7. Dhyana (Meditation)- deep, uninterrupted concentration
8. Samadhi (Union or Enlightenment) -the goal of yoga, representing a state of profound connection and enlightenment.

Often, when we think about yoga in the postnatal period, the focus is on asana and pranayama.  In this article, we’ll explore how the yamas can be used as a guide to support women in their transition to motherhood.

The Yamas
The Yamas guide us to be with our ourselves and others in the world in a way that promotes peace.  The five yamas, and their relevance to postnatal wellbeing, are described below, with a mantra for each.

Ahimsa (Non-Violence): “I am a good mother”‍

We can think of practicing Ahimsa as treating ourselves with compassion and kindness. New mothers often grapple with self-criticism and guilt and sometimes, difficult thoughts and feelings might get in the way of mothering in a calm and responsive way.  Practising ahimsa in motherhood might include:

  • Noticing self- critical thoughts and remind yourself that you are doing your best
  • Allowing time for rest and physical healing
  • Appreciating what your body has achieved rather than being critical of the ways it has changed
  • Eating nutritious food
  • Trusting your own way to parent, including sleep and feeding

‍Satya (Truthfulness): “I can ask for help”‍

In this context, we can translate satya to mean being truthful to yourself and to others about your needs and well-being by:

  • Acknowledging when it is necessary to seek support
  • Communicating openly and honestly with friends and family
  • Being clear and honest with boundaries, particularly around visiting times or contact with your baby.

Asteya (Non-Stealing): “ I can be grateful even when things feel hard”‍

We can think of Asteya, as respecting the space, time, and resources of ourselves and others while also not taking more than you need.  This might look like:

  • Gratefully accepting help from others without exploiting their kindness
  • Allowing partners to do things their way even if it isn’t ‘perfect’
  • Practising gratitude for even the smallest things in each day, for example your baby’s smile or actually finishing a cup of tea!
  • Partners can practice Asteya together by checking in with each other about how much capacity they have to do more or if they need some time to do less
  • Honouring time for yourself and offering the same to others when possible.

Brahmacharya (Moderation): ‘ I know when enough is enough!’‍

Brahmacharya, often translated as "celibacy" or "moderation," is a principle in yoga and many spiritual traditions that emphasizes self-control which could include:

  • Managing expectations and not overloading yourself with too many tasks or responsibilities
  • Keeping chores and activities to a minimum to allow for rest
  • Respecting the time it takes to heal psychologically and physically after pregnancy and birth and that sexual relationships might change for a while.

Aparigraha (Non-Possessiveness): ”This too shall pass”‍

This principle involves letting go of excessive attachment and material desires. For new mothers, it can mean:

  • Accepting that some aspects of parenting will not be perfect and relinquishing the need for an idealized version of motherhood.
  • Being open to ‘new normal’ rather than clinging to how life used to be
  • Not comparing yours or your baby’s journey with others
  • Taking moments to be present, for example when feeding or settling

Yoga, grounded in Patanjali’s teachings, provides a path to inner peace and resilience.  Incorporating the principles of the yamas into daily life can help new mothers to navigate the complexities of postnatal life with greater ease and grace.
 
This article offers just one perspective on postnatal mental health.  If you are experiencing symptoms that persist over weeks and interfere with daily functioning or the ability to bond with your baby, make an appointment to see your GP or look to Gidget Foundation or PANDA for support options.
 
Sarah Yassine is a registered psychologist working in the field of perinatal mental health.  She is registered with Yoga Australia as a level 1 Yoga teacher with postgraduate qualifications in pre and postnatal Yoga. 

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List of References
 
Agrawal, J., Capon, H. Evans, S., McIver, S., O’Brien, J. &  O’Shea, M. (2022). Integration of Hatha Yoga and Evidence- Based Psychological Treatments for Common Mental Health Disorders: An evidence map. Journal of Clinical Psychology, 78, 1671-1711.
Cramer, H., Lauche R., Langhorst, J., Dobos, G. (2013).Yoga for Depression: A Systematic Review and Meta-analysis. Depression and Anxiety, 30, 1068-1083.
Crossland, A., Munns, L., Preston, C., Spark, N. (2024). The Effects of Yoga- Based Interventions on Postnatal Mental Health and Well-Being: A systematic review. Heliyon 10 (3) e25455.
Farhi, D. (2000). Yoga Mind, Body and Spirit a Return to Wholeness.  Dublin, UK: Gill Books.
Gidget Foundation Australia https://www.gidgetfoundation.org.ay
Mason, H., and Gerbarg, P. (2018).  Yoga for Mental Health. Ed. H. Mason and K. Birch. Pencaitland, Scotland: Handspring Publishing