HealthFitness7 Yoga Poses To Treat Hormonal Imbalances In Women

7 Yoga Poses To Treat Hormonal Imbalances In Women

The endocrine system regulates the entire human body and is essential for the proper functioning of all organs. Genetic, environmental conditions especially stress can disrupt the system in women and cause issues like Polycystic Ovarian Syndrome (PCOS), irregular sleep, and many more. While medicines do help, healing naturally by following a healthy lifestyle and doing yoga poses for hormonal balance can prove to be helpful.

8 Major Causes Of Hormonal Imbalances

Hormonal Imbalance Causes

There are many causes for hormonal imbalance and a few of them are listed below:

  • Medications like birth control pills
  • Stress
  • Eating disorders
  • Injury or trauma
  • Menopause
  • Pregnancy & breastfeeding
  • PCOS
  • Diseases like diabetes and thyroid disorders can further increase hormonal imbalances

7 Simple Yoga Exercises To Balance Your Hormones

We have curated a list of workouts for hormonal imbalance that will help you effectively reduce symptoms caused by an imbalance of hormones in your body.

1. Sun Salutation or Surya Namaskar

Surya Namaskar

A very common exercise to balance hormones is the Surya Namasker or the sun salutation pose.

How To Do It:

  1. On an inhalation, from standing, raise your arms overhead. Bring your palms together without causing any pain or strain.
  2. On an exhalation, fold forward, bringing your hands to the floor and relaxing your head and neck.
  3. With an inhalation, lengthen your spine as you bring your hands to your shins or fingertips to the floor.
  4. As you exhale, set your hands on the floor, step back to a plank position, and lower down to the floor.
  5. Inhale into and raise your head and upper body till the belly button.
  6. Exhale into a downward-facing dog pose and stay for 5 breaths. 
  7. Step or jump forward, inhaling as you lengthen your spine. 
  8. Exhale into standing forward bend. 
  9. Inhale, come all the way to standing, and reach your arms up overhead again. 
  10. Exhale to a standing position with arms on your sides. 
  11. Take 5 rounds of Sun Salutation.

2. Cobra Pose or Bhujangasana

Cobra Pose

Yoga for hormonal balance in females stimulates the function of the ovary and is one of the best exercises you can perform.

How To Do It:

  1. Begin by lying on the floor face down. Take your forehead to your mat and have your legs completely straightened out.
  2. Place your hands on the mat in line with your ribs.
  3. Inhale and press through your palms and slowly lift your head and chest off the mat.
  4. If your lower back is open, press up until you have just a slight bend in the elbow. 
  5. Make sure you can keep your shoulder down your back and away from your ears. 
  6. Hold for 5 breaths and then slowly release.
  7. Repeat the asana for 5 rounds.

3. Bridge Pose or Setu Bandha Sarvangasana

Bridge Pose For Hormonal Imbalance

One yoga for hormonal balance is the bridge pose. It strengthens the pelvic muscles while stimulating the immune and endocrine systems.

How To Do It:

  1. Lie on your back with your knees bent and your feet on the ground with a hip-width distance. 
  2. Place your arms down alongside your body with your palms face down. Now walk your feet close to your body.
  3. Press your palms into the ground as you exhale and lift your hips up towards the ceiling.
  4. Squeeze your glutes and abs and hold.
  5. Slowly roll down and repeat the exercise 4-5 times.

4. Garland Pose or Malasana

Garland Pose For Hormonal Imbalance

Malasana is a squatting yoga for hormonal imbalance that stretches the thighs, groin, hips, ankles, and torso. It improves balance, concentration, and focus.

How To Do It:

  1. Bring your feet about hip-width apart and slightly turn out your toes. 
  2. Come into a squat position; and if your heels lift from the floor, place a blanket underneath them. 
  3. Reach your hands forward and bring your forearms to the ground to try to lower your torso between your thighs. 
  4. Now bring your hands to the prayer position. 
  5. Stay here for 10 breaths.

5. Sasangasana or Rabbit Pose

Rabbit Pose For Hormonal Imbalance

The rabbit pose helps to stimulate the parathyroid and thyroid glands, which are hormones located in the neck, for better growth and functions of metabolism. Perform this exercise for hormonal imbalance. 

How To Do It:

  1. Start by sitting on your heels in Hero Pose.
  2. Extend the arms back and grasp the soles of the feet.
  3. Put your chin down to your chest while pushing your body forward at your hips.
  4. Lift the hips as you rest the crown of the head on the floor.
  5. Rest comfortably before repeating the pose again 3 times.

6. Ustrasana or Camel Pose

camel Pose

The camel pose has a wide range of benefits, including its ability to regulate your hormones. Add this yoga for hormonal balance.

How To Do It:

  1. Start by kneeling on the floor with space between your knees. 
  2. Take a deep breath and draw your tailbone towards your pubis. 
  3. Your hands should rest on the back of your pelvis. 
  4. Lean backwards and bring your hands down and touch your heels. 
  5. Breathe and hold for 3 long breaths. 
  6. Repeat this pose several times.

7. Alternate Nose Breathing or Pranayama

Pranayama For Hormonal Imbalance

When considering the best yoga for hormonal imbalance, it is not necessary to perform a lot of complicated poses. Pranayama technique is extremely beneficial for calming the mind, increasing parasympathetic activity, and balancing energy.

How To Do It:

  1. Sit comfortably. You can kneel down with your hips back on your heels or sit in a cross-legged position. 
  2. Place your thumb over your right nostril and your ring finger over your left nostril.
  3. Plug your right nostril with your thumb and take a slow inhale through your left nostril. 
  4. Pause at the top of your inhale. Then, plug your left nostril and take a slow exhale through your right nostril. Pause at the end of your exhale.
  5. Inhale through your right nostril. Pause at the top of your inhale. Then, plug your right nostril and exhale through your left nostril.
  6. Pause at the end of your exhale. Inhale through your left nostril, then exhale through your right. 
  7. Close your eyes and continue this breathing for 3 minutes.

5 Important Tips To Control Hormonal Imbalance In Women

How To Control Hormonal Imbalance

Other than exercise to balance hormones, here are a few additional tips that can help you in dealing with hormonal imbalance.

  • Weight loss can help make your periods regular and relieve symptoms of PCOS
  • Eating a well-balanced diet filled with nutrient-dense foods, like vegetables, fruits, and meats
  • Some studies have shown that avoiding dairy is helpful in hormone problems in women
  • If you are going through menopause, try to identify things that commonly trigger your hot flashes, such as warm temperatures, spicy foods, or hot beverages
  • Pranayam (breathwork) and meditation techniques included with exercise for hormonal imbalance, can help to calm the mind and bring relaxation. This leads to a decrease of stress hormones like cortisol and regulation of the hormonal imbalance

Hormones are responsible for many of your body’s major processes. When hormones get out of balance, the symptoms can be extremely varied. Doing full-body yoga for hormonal balance in female can be a powerful method to resolve your issues. Follow a consistent routine, and practice the above yoga poses at least 3-4 times a week to see results.

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