Hormonal imbalance in women can affect both physical and emotional well-being. Women who experience a hormone imbalance undergo a wide variety of symptoms—such as headaches, fatigue, skin problems, insomnia, sudden weight gain or weight loss, and muscle loss, to name a few. Here, yoga can offer a holistic approach to balancing hormones. Beyond its physical benefits, yoga plays a crucial role in regulating hormone levels, especially for women dealing with conditions such as PCOS or hormonal imbalances.
With a focus on breath control, meditation, and specific postures, this ancient practice has a profound impact on hormone regulation, reducing stress, and promoting overall health. Specific yoga poses have been found to relax the body while impacting the endocrine system.
So let’s explore some simple yoga poses that can have a huge impact on contributing to hormonal harmony.
Pranayama
Start your day by practising this ancient breathing technique. Pranayama, or yogic breathing exercises, have a direct impact on the endocrine system which helps regulate hormonal balance. You can also try Nadi Shodhana (Alternate Nostril Breathing) to help balance the right and left sides of the brain, encouraging hormonal harmony.
Garland Pose (Malasana)
If you’re prone to bloating and indigestion, try Malasana as it works on your digestive tract. Practicing this asana also provides an intense stretch at the hip, hamstring, and lower back. It also strengthens the core and relieves tension from the hip.
Cobra pose (Bhujangasana)
While cobra pose is an excellent asana for your reproductive organs, it also opens up your chest, and improves digestion, giving more space for the lungs to work better. All of this helps alleviate menstrual or premenstrual symptoms such as cramping, bloating, gas and headaches.
Pigeon Pose (Eka Pada Rajakapotasana)
Hormones are influenced by the adrenal glands and practising these hip-opening poses can help release tension in the hips, where stress and emotions tend to accumulate.
Bridge Pose (Setubandhasana)
Setubandhasana helps in strengthening your core and pelvic floor muscles. This asana will also regulate symptoms of PCOS as it stimulates the ovarian gland and helps regulate blood flow in the endocrine system.
Camel Pose (Ustrasana)
This pose has a wide range of benefits, but one is that it regulates hormones. As you hold this pose for 30 seconds, the thyroid and parathyroid glands are stimulated, two major hormone-producing glands in your neck region. Camel pose also stretches out the uterine muscles, relieving menstrual cramps.
Child’s pose (Balasana)
It is believed that this pose is the best for menstrual cramps. Not only does it relieve pressure from the lower back and up towards your neck, but it also massages and relaxes the abdominal area and stimulates the adrenal glands.
Rabbit Pose (Sasangasana)
This asana helps to stimulate the parathyroid and thyroid gland, located in the neck area, for better functioning of metabolism. Hold this position for 10 seconds and then slowly return for better results.
Seated Forward Bend (Paschimottanasana)
Paschimottanasana, or seated forward bend, is a yoga pose that can stimulate the pituitary and adrenal glands, which helps produce estrogen. It may also help stimulate the ovaries and improve blood flow to the reproductive organs. This pose can work wonders in controlling pain and complications during menstrual cycles.
Corpse pose (Savasana)
Lastly, try the Savasana pose, which is often the last pose in a yoga routine. It allows the body to reduce stress by activating the body’s relaxation response.
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