Feeling like your body is on a roller coaster? It could be caused by occupational stress, an upturned diet, or simply life’s ups and downs, which could imbalance your hormones and wreak havoc on your mood, well-being and energy.
But the good news is that yoga can be a game changer when it comes to hormonal imbalance!
Imagine a routine that not only assures your mind but also supports your endocrine system. Yoga is not just about improving flexibility and balance; it's also a great way to balance the hormones in your body. With certain yoga poses, you can fix your hormonal imbalance, reduce stress, and get your body back on track.
Keep reading and discover yoga asanas for hormonal imbalance that can help you feel more in synchronisation with your body.
Table of Contents
- Which Yoga Asana is Best For Hormonal Imbalance?
- How Do I Reset My Hormones: Tips For Hormonal Balance
- Expert’s Advice
- The Final Say
- FAQs
- References
Which Yoga Asana is Best For Hormonal Imbalance?
Here are the best 5 yoga asanas to improve your hormonal imbalance:
1. Bhujangasana (Cobra Pose)
Bhujangasana, or the cobra pose, has several health benefits, including strengthening the spine and expanding the chest and abdomen. This pose also stimulates the kidneys and adrenal glands, which release hormones like cortisol and aldosterone.
How to do this yoga asana for hormonal imbalance?
- Lie on your stomach on a mat, keep your feet together and your palms directly under your shoulders.
- With a deep inhalation, slowly lift your chest off the floor by overturning the shoulders back. Lift only your chest up to the navel area and gaze upwards.
- Keep your elbows close to your body, and make sure they don’t turn outward.
- Keep your shoulders away from your ears and neck neutral, and keep your eyes up.
- Take five long breaths in and out, then relax.
2. Malasana (Garland Pose)
Malasana increases blood flow in the pelvis area and provides a great stretch for abdominal muscles and ankles. It can help balance hormones by reducing stress, promoting overall mental relaxation, and improving the health of organs in the lower body.
How to do this yoga asana for hormonal imbalance?
- Stand with a straight spine and your feet wide apart.
- Slowly lower the body and sit on the floor in a full squat position.
- Your heels should touch the floor; if not, use some support under the heels, like a towel or a blanket.
- Place your elbows against the knees and join your palms.
- Push your elbows against the knees while keeping your spine straight.
- Hold the posture for 10 long inhalations and 10 short exhalations.
Also Read: Diet For Hormonal Imbalance: Fix Your Hormones With These Key Nutrients And 8 Vital Foods
3. Setu Bandhasana (Bridge Pose)
The Setu Bandhasana set stretches the hips, strengthens the lower back, opens the chest, and helps improve posture. It helps improve hormonal balance by stimulating the thyroid and adrenal glands, reducing stress, and enhancing circulation.
How to do this yoga asana for hormonal imbalance?
- Lie on your back with bent knees and feet on the floor. Place your hands on the sides.
- Keep the legs slightly apart, with knees and ankles in a straight line.
- Inhale while lifting your hips towards the ceiling and pushing your legs firmly into the ground.
- Slowly lift your back and roll onto your shoulders, bringing your chest towards your chin.
- Support your weight by placing your hands on the lower back.
- Keep the position for a few deep breaths, then relax.
4. Ustrasana (Camel Pose)
Utrasana is a back bend that helps open the chest, improves posture and releases stiffness in the lower back. It has been observed that the practice of ustrasana leads to a balanced hormonal profile due to increased glandular activity.
How to do this yoga asana for hormonal imbalance?
- Kneel with your upper body in an upright position, ensuring your hips are directly over your knees.
- Place your hands on the back of your pelvis, with your thumbs pressing on the back of the ribs and your fingers wrapping around the sides.
- Inhale and bend backwards, drawing your shoulders back and lifting your chest.
- If comfortable, exhale and reach your right hand back to hold a heel or a block, then repeat the same with your left hand.
- Now, your thighs should be perpendicular to the floor, and your torso should be directly above your knees.
- Hold the position for five deep breaths.
- Slowly release the pose and come to the Balasana (child’s pose) to relax.
Also Read: Yoga Positions For Beginners: 35 Poses To Ignite Your Practice
5. Shashankasana (Rabbit Pose)
This pose increases the flow of oxygen and blood towards the brain, helping to release stress-reducing hormones and supporting mental health. It also stimulates the digestive system, promotes spine flexibility, improves heart health and improves lung capacity.
How to do this yoga asana for hormonal imbalance?
- Sit with your knees bent and resting flat on the floor. Keep your heels beneath your hips.
- Raise your hands and gently lower your chin toward your chest. Round your body forward, bringing your hips down. When your forehead touches your knees, allow your head to rest towards the floor.
- At this point, lift the hips slightly so that the crown of the head rests on the floor without discomfort or pressure.
- Hold this pose for at least five deep breaths, then slowly return to a seated position.
Also Read: 7 Effective Power Yoga Poses for Fat Loss and Their Incredible Benefits
How Do I Reset My Hormones: Tips For Hormonal Balance
Do the following to reset your hormones:
1. Eat a Healthy Diet
Eating fruits, vegetables, and whole grains can be very beneficial in improving hormonal balance and controlling insulin levels. Focus on whole, nutrient-dense foods, make healthier food swaps, and cut back on processed foods and sugars for better overall health.
2. Do Regular Exercise
Staying active can help reduce stress levels, improve sleep, and release sensory hormones such as endorphins, all of which contribute to overall hormonal balance.
3. Improve Sleep
Sleep plays an essential role in all areas of your health, including hormonal balance. It is necessary to get a good rest in the production and regulation of hormones in your body. Consistent lack of sleep can cause hormonal imbalance and also disrupt your circadian rhythm. So, try these 7 yoga poses for better sleep and dream on!
4. Reduce Stress Levels
We all know how bad it is when your stress hormones are out of control. Excess cortisol can lead to weight gain, high blood pressure, and mood swings and can even interfere with hormones like estrogen and progesterone.
5. Drink Green Tea
If you are looking for something healthy to drink, settle on green tea. Green tea, with some amount of caffeine, increases metabolism and promotes healthy insulin levels and insulin sensitivity with its antioxidant content. It can help balance hormones by reducing inflammation and supporting the metabolism of estrogen, aiding overall hormonal health.
Also Read: Adopt These 10 Healthy Habits For Good Health And Unlock 10 Lifestyle Benefits!
Expert’s Advice
Balanced hormones are the basis of a healthy life. Along with yoga, it is also important to maintain a healthy diet, stay hydrated and manage stress. That's why I recommend taking the right amount of protein, healthy fats, green tea, and dietary fibre. I would also suggest cutting back on sugar and refined carbohydrates.
Health Expert
Lavina Chauhan
The Final Say
Yoga promotes a healthy lifestyle and conscious eating, supporting hormonal balance. Incorporating the yoga poses shared in this blog into your routine can greatly benefit your endocrine health, help balance your hormones and help manage conditions like PCOS and thyroid disorders. Yogs offers a holistic approach that addresses the physical, mental, and emotional aspects of well-being.
FAQs
1. What is the key female hormone for weight loss?
Although several hormones can affect a woman's weight, one of the primary ones is leptin, which acts as a hormone that suppresses appetite.
2. Can pranayama cure hormonal imbalance?
Yes, pranayama can help manage hormonal imbalances by reducing stress, improving oxygen flow, and balancing the nervous system, but it works best as a complementary practice.
3. What’s the best yoga for hormonal balance for females?
Yoga poses like Supta Baddha Konasana, Setu Bandhasana, Viparita Karani, and Pranayama can help females balance hormones by reducing stress, improving circulation, and supporting the endocrine system.
References
- https://www.lybrate.com/topic/12-ways-to-balance-hormones-naturally-in-hindi-12/244a841bec8bbe23a5333fb6725c7258
- https://omstars.com/blog/wellness/yoga-for-balancing-hormones/
- https://www.icicilombard.com/blogs/health-insurance/mb/yoga-asana-for-hormonal-imbalance
- https://myyogateacher.com/articles/yoga-for-hormonal-imbalance#
- https://m.netmeds.com/health-library/post/yoga-for-hormonal-imbalance-5-highly-recommended-yogasanas-to-support-endocrine-health?srsltid=AfmBOoqnxbavo-JC60D68Oo6S2w3lnU3mEy-zdjC0R1qfc5fi1fezrtj
- https://www.hdfcergo.com/health-insurance/wellness-corner/yoga-for-hormonal-balances
- https://www.myjuniper.co.uk/articles/how-to-reset-female-hormones-for-weight-loss
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