How Yoga Supports Women with Autoimmune and Inflammatory Conditions
The Power of Movement, Breath, and Awareness
Women living with autoimmune diseases often feel trapped between fatigue, pain, and invisible symptoms that even modern medicine struggles to fully explain.
If you’re one of them, know this: you are not alone. This article offers hope, knowledge, and inspiration. Yoga is not a magic cure — but it is a powerful ally in restoring balance to your body, mind, and spirit.
What Are Autoimmune Diseases?
Autoimmune diseases occur when the immune system mistakenly attacks the body’s own tissues.
Women, especially during reproductive and perimenopausal years, are disproportionately affected. Conditions such as Hashimoto’s thyroiditis, lupus, rheumatoid arthritis, inflammatory bowel disease (IBD), and multiple sclerosis vary in symptoms but share a common thread: chronic inflammation and stress within the body.
Yoga and Autoimmunity: What the Research Says
A growing body of research highlights yoga’s anti-inflammatory effects and its ability to positively influence the nervous system, particularly the vagus nerve.
- A study published in the Journal of Clinical Rheumatology found that individuals with lupus who practiced yoga for eight weeks experienced significant improvements in fatigue, pain, and sleep quality.
- A 2020 study in Frontiers in Psychology reported that yoga activates the parasympathetic nervous system—the branch responsible for rest and repair—leading to stress reduction and enhanced immune function.
How Yoga Impacts the Nervous System and the Vagus Nerve
Through mindful breathing, gentle movements, and meditation, yoga:
- Activates the vagus nerve, linking the brain and body to reduce systemic inflammation
- Calms the sympathetic “fight or flight” response
- Supports digestive health — crucial for many autoimmune conditions
- Enhances sleep quality and mental clarity
Gentle Yoga Poses and Breathing Techniques for Autoimmune Wellness
If you’re new to yoga or managing health limitations, starting gently is key. Recommended practices include:
1. Viparita Karani (Legs-Up-the-Wall Pose)
- Calms the nervous system, improves circulation, and reduces leg swelling
- Ideal for chronic fatigue and insomnia
2. Supta Baddha Konasana (Reclined Butterfly Pose)
- Opens the chest and pelvis, easing breathing and digestive issues
3. Marjaryasana-Bitilasana (Cat-Cow Flow)
- Gently mobilizes the spine and engages the breath-nervous system connection
4. Anulom Vilom Pranayama (Alternate Nostril Breathing)
- Balances brain hemispheres and calms hormonal imbalances
5. Ujjayi Pranayama (Victorious Breath)
- Slows the heartbeat, reduces anxiety, and sharpens focus
6. Guided Meditation for Safety and Relaxation
- Especially helpful for women facing fear, grief, or loss of control due to illness
Why Women Need a Safe Space for Movement and Breath
Living with an autoimmune condition often brings guilt, pressure, and emotional exhaustion. Yoga creates a sacred space where you can slow down, feel your body without fear, and reconnect with your inner strength. With every mindful breath and every gentle pose, you rebuild trust in your body’s wisdom.
What Our Program for Autoimmune and Inflammatory Health Includes
The “Harmony of Body and Mind” program by Željka Zdravković offers:
- Individually tailored yoga practices
- Breathwork techniques for stress and hormonal balance
- Hypnomeditations and emotional healing sessions
- Education on the nervous system-autoimmunity link
- A safe, supportive online community of women who understand your journey
The goal isn’t perfection — it’s regeneration. It’s not about forcing strength — it’s about creating safety and nurturing your body.
You Are Not Your Diagnosis
Autoimmune disease may slow you down, but it does not define you. Your body still holds the blueprint for healing. Yoga can help you listen, trust, and feel at home in yourself once again.
Contact me directly here. If you’re ready to take the first step, I am here to guide you.