Experiencing a miscarriage is a challenging ordeal and a subject that is still too seldom discussed. Yet, it affects more than one in four women. “Having a miscarriage” is a profound emotional and physical experience that can trigger a complex range of emotions, from sadness and anger to confusion and guilt. A miscarriage also has a profound impact on your body. Physical tension and discomfort, such as cramps and lower back pain, can accompany the emotional strain.

The practice of yoga and yogatherapy can become a support system for you, accompanying you through all the physical, mental, and emotional stages you may experience. Similarly, traditional disciplines such as Ayurveda, naturopathy, and Traditional Chinese Medicine can help you navigate the different phases you go through and assist you in rebuilding.

This article offers you some keys to soothe your body, mind, and heart and promote recovery and regeneration after a miscarriage or pregnancy loss.

Be kind to yourself and, as challenging as it may be, give yourself time.

Changes in Your Body and Hormones After a Miscarriage

During a miscarriage, your hormones will start to decrease after a rapid rise when your body was preparing for pregnancy. The time it takes for hormone levels to return to balance varies for each woman and is influenced by the stage of her pregnancy at the time of the miscarriage.

Physical symptoms such as breast tenderness and nausea, which you may have experienced, gradually fade away. You may have bleeding and cramps similar to those during menstruation. Depending on the stage of the miscarriage, the bleeding can be heavier and last longer. Uterine cramps result from the uterus contracting to expel tissue and then returning to its original size. They usually last a day but can persist if there were significant cramps. A late pregnancy loss can even induce postpartum-like pain similar to that after childbirth.

Hormonal fluctuations following a miscarriage can cause nausea, vomiting, or diarrhea. Gastrointestinal symptoms can also result from medications used. Stress, fatigue, and grief can affect your appetite, exacerbating gastrointestinal issues.

The emotional and physical stress of a miscarriage often leads to fatigue. Sleep disturbances can occur due to the emotional toll and anxiety associated with this painful and challenging experience.

If you are feeling depressed or experiencing a sense of emptiness, sadness, do not hesitate to seek psychological support: your loved ones and your doctor can assist you. Seek immediate medical attention if you experience heavy vaginal bleeding or symptoms such as weakness, dizziness, lightheadedness, confusion, fever, rapid heartbeat, nausea, or vomiting.

Restoring, Regenerating, and Revitalizing

Yogatherapy, like Ayurveda and naturopathy, can provide you with practical solutions and meet your various needs during the different stages you may go through, from the discovery of the miscarriage to the aftermath.

The practices are intended to be gentle, compassionate, and enveloping to support your body, mind, and heart during a miscarriage. Depending on the stages and your needs, we aim to soothe, restore, and revitalize.

Yoga after a miscarriage helps you:

– Alleviate physical tension
– Soothe emotions related to grief
– Manage stress and anxiety
– Rebalance hormones after hormonal fluctuations during a miscarriage
– Cultivate a positive mindset and regain hope
– Reconnect with self-confidence and trust in your body’s abilities
– …

Pranayamas, or breathing exercises, help you stay grounded in the present. They offer you a way to calm your heart, mind, and body.

Meditation, on the other hand, can foster acceptance of events beyond your control.

Restorative yoga poses at the outset bring the rest and cocooning needed after a miscarriage. This gentle, compassionate, and enveloping practice supports your nervous system and your weary body.

Remember, at every moment, you are the only one in your body. You know what’s best for you and what is not. Do not pressure yourself and follow what inspires you. Above all, honor your needs. And take as much time as you need (often longer than imagined) to fully recover.

Rejuvenating Rest to Soothe Body and Emotions

All these significant changes, both physical and emotional, require time to soothe, recover, and regenerate the body, heart, and mind.

Especially in the early days and weeks, it means taking the time to rest, sleep, lie down, and simply accept slowing down… but also to release emotional tension. Take advantage of this time to ask for help with household chores and demanding activities, have meals prepared or delivered… Do not rush to resume your usual activities if you do not feel physically or emotionally ready.

The key elements to guide your daily life, your pace, as well as the care you provide to your body and heart, are gentleness, slowness, compassion, and restoration.

Yoga Practices After a Miscarriage: Soothe Body, Heart, and Mind
Restorative Yoga Poses

Prefer restorative yoga postures with cozy props such as bolsters, pillows, blankets, and cushions. Create a safe and compassionate practice space with soft light, a candle, and your favorite relaxing music if you wish.

Gentle circular movements of the pelvis, or walking practice, will help ease tension in the pelvic area and lower back pain.

A relaxation posture or Savasana is deeply nourishing and allows the muscles of the body and back to relax and the nervous system to calm.

The recommended relaxation posture

Starting position: Lie on your back with your feet on the ground, just under your knees. Allow your knees to gently touch, and keep your feet slightly apart. Simply relax.

With each exhalation, let go a little more. Let gravity do the work of supporting this posture. Allow yourself to release anything that needs to be released. This intimate space within yourself can be conducive to letting go of tears, sadness, and grief as part of your process.

Soothing Mental and Emotional Tensions

Meditation practices of acceptance, letting go, and self-compassion provide the necessary kindness at this time. You may easily pass through emotions such as anger, frustration, sadness, or even jealousy. However, experiencing these emotions for extended periods can risk causing imbalances. It is important to create space to release emotional tensions while supporting the process of regeneration and self-regulation of your body, with great compassion for yourself.

The suggested meditation practice

Starting position: Take a comfortable seated position. Place one hand on your heart and the other on your uterus or lower abdomen. Gently close your eyes and feel the wave of your breath move both hands with each inhalation and exhalation.

When you are ready, visualize the energy of inspiration moving from your heart to your uterus. On the exhale, visualize the breath moving from your uterus back to your heart. Allow your breath to remove any blockages between your heart and uterus, revitalizing and strengthening your connection to yourself. Continue visualizing the breath moving from the heart to the uterus and from the uterus to the heart for 5 to 10 minutes.

Practicing Yoga After Bleeding Stops

Your practice gradually evolves into a fluid and gentle rhythm. This allows your body to build its strength and prana, or vital energy. Gentle and fluid movements encourage your body to move with the breath and are particularly nourishing and suitable.

Try gentle inversions like Viparita Karani (legs up the wall pose) and supported variations of Sarvangasana (shoulder stand). Both can have positive effects on hormonal balance, the uterus, and the pelvic floor. Engaging the abdominal and pelvic muscles in the shoulder stand posture while maintaining the posture can help tone the uterus and pelvic region.

The half-bridge pose, either more active or with a block or bolster under the sacrum, is also beneficial for stabilizing the pelvis and gently “opening” the heart. A simple breath-linked sequence can have a profound effect. This helps circulate energy in the body while continuously opening the heart.

Practices targeting the root chakra can help strengthen your stability, grounding, and security, both physically and emotionally: a walk in the forest, gardening, pottery, sitting on the grass, or on your yoga mat.

A few tips:

• Proceed gradually and gently in your practice. Listen to your body’s signals: pain, discomfort, fatigue, etc. If necessary, return to a gentler and more restorative practice. You can then gradually reintroduce postures that may engage the abdominal organs depending on your desire and feelings.

• In the first few weeks, you may prefer to practice in the comfort of your home. If you return to a group yoga class, make sure you are fully ready physically and emotionally to practice in a group again. Feeling out of sync with the outside world can be normal.

• Above all, listen to yourself and do not force it!

Regenerating and Revitalizing

Ayurveda invites us to restore our vital energy through various aspects, such as appropriate nutrition, lifestyle and routines, energy, sleep, and rest… This will facilitate a return to balance and harmony, body, heart, and mind, to live to our full potential in all aspects of our life.

Plants can also be a support to help your body restore its hormonal balance and calm the mind.

Nourishing Diet

To restore your nutrient levels and help your body recover in the first days and weeks, nourish your body with nutritious, nutrient-rich foods, preferably organic and simple.

Proteins provide amino acids that help regenerate body tissues and also provide iron.

Leafy green vegetables, dried beans, chia seeds, lentils, and tofu are plant-based (non-heme) iron sources that will help compensate for the iron loss due to bleeding. Consider consuming fruits and vegetables rich in vitamin C to enhance iron absorption. They will also provide various vitamins and minerals.

The proteins and collagen in chicken or fish bone broths provide essential amino acids that help the body repair tissues.

Good fats are an excellent way to restore your energy and help your body absorb nutrients better. Opt for flax seeds, almonds, nuts, ghee…

Fiber-rich foods such as whole grains, fruits, and vegetables help alleviate digestive problems that often accompany hormonal changes.

Dark chocolate will comfort your body and mind.

In addition to a good diet, staying well-hydrated is an integral part of the recovery process. Try to drink at least 2 liters of water a day to compensate for fluid and blood losses during this period.

Avoid inflammatory foods such as sugars, red meat, and dairy products. Your body is already inflamed and does not need additional contributors to inflammation.

As your body continues to recover, you can then optimize your diet by ensuring the intake of proteins, calcium, folate, and iron… to support all your systems (hormonal, reproductive, digestive, nervous…) and your overall health. And if you wish, for the pre-conception period.

Remember that your diet does not need to be complicated. Simple homemade meals like soups, broths, or vegetable curries comfort the mind while nourishing the body. These meals can help you feel cared for and comforted while providing quality nutrition to help you recover.

Take the time you need. Over time, this gentle and compassionate approach to yoga will help and support you in this stage of your life. Although you may not feel completely as you were before, honor and respond to your needs throughout your own journey, both physically and emotionally. Take care of your body and mind, giving yourself space to work on your emotions and revitalize your physical health. By devoting time now, you will be better prepared emotionally and physically if and when you are ready to consider welcoming a child again. This article offers an Ayurvedic perspective on fertility, focusing on key elements to consider in preparing for and promoting conception.

If you’d like a personalized holistic plan and support tailored to your needs during this phase, please book a free call so we can assess together how I can best assist you.