Using Yoga to Manage a Hormonal Imbalance

Hormonal imbalances can affect women of all ages and can cause a range of physical and emotional symptoms, including weight gain, acne, fatigue, irregular periods, mood swings, and difficulty getting pregnant. There are several reasons a woman's hormones may be imbalanced, including pregnancy, breastfeeding, stress, poor diet, lack of exercise, and certain medications. It is no surprise, then, that many women look for ways to manage when their hormones are off.

One potential strategy is a regular yoga practice. Yoga, with its focus on breath control, relaxation, and physical movement, may help women when their hormones are off. Find out how to use five different yoga poses to manage a hormonal imbalance and the symptoms that it may cause.

Yoga and Hormones: What the Research Says

Limited research studies suggest that yoga may be able to help balance hormones. A 2016 case study published in the Menopause journal found that post-menopausal women who took part in 2 hours of yoga a week for 4 months had higher levels of estrogen and better quality of life. However, the report only involved two women, so it is hard to know if the benefit would extend to a larger population.

Another study published in the Journal of Osteopathic Medicine suggested that practicing yoga may help alleviate anxiety and depression and lower testosterone levels in women with polycystic ovarian syndrome (PCOS). This study was slightly larger in scope, involving 31 women between the ages of 23 and 42 who took a one-hour yoga classes three times per week.

But still, more research is needed to fully understand how practicing yoga can affect hormone levels or the symptoms caused by a hormone imbalance. However, yoga has also been shown to reduce stress, which might help balance hormones. And regular physical exercise of any kind can provide a wide range of other health benefits.

5 Yoga Poses for Hormonal Balance

If you are new to yoga, getting started may be easier than you think. There are yoga apps and websites that provide beginning-level classes of varying lengths that you can try in the privacy of your own home. If you don't want to explore a full class, just try a few asanas - or poses - to relax your body. Certain yoga poses may be especially helpful to help you stay grounded and promote stress-relief when your hormones are out of balance.

Child's Pose (Balasana)

Child's pose, or balasana, is a restorative yoga pose that promotes relaxation and helps reduce stress. Child's pose also stretches the hips, thighs, and ankles, which can help ease physical tension and improve overall well-being.

To perform child's pose:

1. Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
2. Exhale and lower your hips back towards your heels, stretching your arms out in front of you.
3. Hold the pose for several deep breaths, focusing on relaxing your entire body.

Downward Facing Dog (Adho Mukha Svanasana)

Downward facing dog, or adho mukha svanasana, is a popular yoga pose that stretches and strengthens the entire body, helping reduce stress and improve circulation. Limited research even suggests that downward-facing dog might improve insulin sensitivity, which can help to regulate blood sugar levels and reduce the risk of developing conditions such as polycystic ovary syndrome (PCOS), which is often associated with hormonal imbalances.

To perform downward dog:

1. Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
2. Exhale and lift your hips up and back, straightening your legs and pressing your heels towards the ground.
3. Press your hands firmly on the ground and lift your chest towards your thighs. Hold the pose for several deep breaths.

Forward Bend (Uttanasana)

Forward bend pose, or uttanasana, is a simple yet powerful yoga pose. This pose helps to calm the mind and reduce stress. Forward bend pose also stretches the hamstrings, lower back, and hips, relieving physical tension. This pose may provide some relief from the symptoms of hormonal imbalances, such as mood swings and irritability.

To perform forward bend:

1. Stand with your feet hip-width apart and your hands on your hips.
2. Exhale and fold forward at the hips, bringing your chest towards your thighs.
3. Place your hands on the ground or your shins and hold the pose for several deep breaths.

Low Lunge (Anjaneyasana)

Low lunge pose, or anjaneyasana, is a dynamic yoga pose that stretches and strengthens the legs, hips, and core, helping reduce physical tension and improve overall strength and stability. Low lunge pose also promotes proper alignment and helps to improve balance and coordination. You may get some relief from symptoms of hormonal imbalances, such as fatigue and difficulty concentrating, by practicing this pose.

To perform low lunge:

1. Step your right foot forward and lower your left knee to the ground.
2. Inhale and lift your arms up towards the sky, keeping your hips squared towards the front.
3. Hold the pose for several deep breaths before switching sides.

Rabbit (Sasangasana)

Rabbit pose, or sasangasana, is a restorative yoga pose that stretches the spine and neck. Some practictioners believe that it also stimulates the thyroid gland, which plays a role in hormone production and metabolism. Rabbit pose also helps to calm the mind and reduce stress, which may help reduce mood swings and irritability and promote a sense of calm and well-being.

To perform rabbit pose:

1. Start on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips.
2. Inhale and lift your hips up and back, bringing your heels towards your buttocks and tucking your toes under.
3. Exhale and bring your hands to your lower back, interlacing your fingers and holding onto your heels.
4. Inhale and lift your hips up towards the sky, pressing your chest towards your thighs.
5. Exhale and tuck your chin towards your chest, bringing the crown of your head towards the ground.
6. Hold the pose for several deep breaths, focusing on your breath and allowing your body to relax.
7. To release the pose, inhale and lift your hips up, straightening your legs and bringing your arms back by your sides.

Standing Head to Knee (Janursirasana)

Standing head to knee pose, or janusirsasana, is a challenging yoga pose that stretches the spine, legs, and hips. It also helps to improve balance and concentration. Some believe that standing head to knee pose also stimulates the digestive and endocrine systems, which can help to improve overall hormone balance.

To perform standing head to knee:

1. Stand with your feet hip-width apart and your hands on your hips.
2. Exhale and bend your right knee, bringing the foot towards your inner thigh.
3. Inhale and lift your arms up towards the sky, keeping your hips squared towards the front.
4. Exhale and fold forward at the hips, bringing your chest towards your thigh.
5. Place your hands on the ground or on your shins and hold the pose for several deep breaths.
6. To release the pose, inhale and lift your chest up, straightening your right leg and bringing your arms down by your sides.
7. Repeat on the other side.

Seated Forward Bend (Paschimottanasana)

Seated forward bend pose, or paschimottanasana, is a restorative yoga pose that stretches the spine, legs, and hips and helps to calm the mind and reduce stress. This pose may also promote healthy digestion if practiced regularly.

To perform seated forward bend:

1. Sit on the ground with your legs extended in front of you and your hands by your sides.
2. Inhale and lift your arms up towards the sky, keeping your spine straight.
3. Exhale and fold forward at the hips, bringing your chest towards your thighs.
4. Place your hands on the ground or on your shins and hold the pose for several deep breaths.
5. To release the pose, inhale and lift your chest up, straightening your legs and bringing your arms down by your sides.

Easy Pose (Sukhasana)

Easy pose, or sukhasana, is a simple yet powerful yoga pose that helps calm the mind and reduce stress. Easy pose also helps improve posture and encourages proper breathing, which can help to relax the body and promote mental and physical wellbeing.

To perform easy pose:

1. Sit on the ground with your legs crossed and your hands on your knees.
2. Gently straighten your spine and lift your chest towards the sky.
3. Rest your hands on your knees or place them in your lap.
4. Close your eyes and focus on your breath, allowing your body to relax.
5. Hold the pose for as long as is comfortable, taking deep breaths in and out through the nose.

Mudras for Hormonal Imbalance

Mudras are hand gestures that are often used in yoga and meditation practices to help focus the mind. There are many mudras that can be used for different purposes. Used in combination with intentional breathing, mudras may help energy flow to certain areas of the body.

Gyan Mudra

One mudra that may help women with hormonal imbalances is the gyan mudra, also known as the "seal of knowledge." This mudra is believed to help improve concentration, reduce anxiety, and provide relief from depression.

To perform the gyan mudra:

1. Sit in a comfortable seated position with your back straight and your feet flat on the ground.
2. Bring your palms to rest on your knees or thighs, facing upwards.
3. Touch the tip of your index finger to the tip of your thumb, keeping the other fingers extended.
4. Hold the mudra for as long as is comfortable, focusing on your breath and allowing your mind to relax.

Ushas Mudra

The ushas mudra, also known as the "gesture of dawn," is a hand gesture that is believed to help improve digestion and stimulate the endocrine system, which plays a role in hormone production and regulation.

To perform the ushas mudra:

1. Sit in a comfortable seated position with your back straight and your feet flat on the ground.
2. Bring your palms together in front of your chest, with the fingers pointing upwards and the thumbs resting against your sternum.
3. Open your palms and extend your fingers outwards, forming a "V" shape with your hands.
4. Close your eyes and focus on your breath, allowing your mind to relax.
5. Hold the mudra for as long as is comfortable, taking deep breaths in and out through the nose.

Practicing Yoga for Hormonal Balance

Incorporating regular yoga practice into your routine may help restore a feeling of balance and improve your overall well-being. However, it is important to remember that yoga should be used in combination with treatments recommended by your healthcare provider and is not a replacement for medical care.

It is important to listen to your body and only perform poses that feel comfortable for you. If you are new to yoga, take a beginner's class or work with a certified yoga instructor to learn proper form to prevent injury and help you get the most out of your yoga practice.