When it comes to hormone balance, yoga can be one of the feathers in your cap to support overall well-being. Even if you don’t have a regular yoga practice, practicing a few key poses can make a difference with balancing your hormones.
Lisa shares five easy poses to help stimulate hormone production, lower stress and support the nervous system.
Begin by kneeling on the floor, bringing your big toes to touch and knees wide apart. Lower your torso between your thighs, extending your arms forward and resting your forehead on the mat, or a cushion or on your folded arms. Hold for 10-20 breaths. This gentle pose helps calm the nervous system, reducing stress and promoting hormonal balance.
Lie on your back with your knees bent and feet hip-width apart. Press your feet into the mat and lift your hips, creating a bridge shape with your body. You can interlace your hands beneath your hips for support, or place a block or bolster under your hips for a more supported version. Hold for 3-5 long, slow and deep breaths. Bridge pose helps stimulate the thyroid gland, which plays a crucial role in hormone regulation.
Sit sideways next to a wall and gently swing your legs up against the wall while lying on your back. Allow your arms to rest by your sides. This pose challenges your body by reversing gravity and helps drain excess fluid from the legs. This inverted pose promotes relaxation, reduces stress, and can help balance hormone levels. It is also good for bringing energy back into the body. Hold this pose for 10-20 breaths. For another, stronger version you can widen the legs for an inner leg stretch.
Image source: mindfood.com
Place a bolster or a stack of folded blankets behind you. Sit with your legs bent and the soles of your feet touching, allowing your knees to fall open. Lean back onto the support, ensuring it rests along your spine. This pose gently opens the hips and stimulates the reproductive organs, aiding in hormone balance. It’s also just a really nice, opening pose, that you can hold for as long as comfortable. We often use this at the start of a class when practising our breathing prior to active yoga poses.
This one is a little more active, and should be taken with care, particularly if you have a sore lower back. Kneel on the mat with your knees hip-width apart. Place your hands on your lower back for support and gently arch your back, reaching your hands toward your heels. Keep your neck relaxed and gaze upward. Camel pose helps activate the endocrine system, which plays a crucial role in hormone production and balance. Hold for around 5 breaths, and make sure that you activate your abdominal muscles to move out of the pose.
Aim to incorporate these poses into your routine regularly, allowing yourself to tune in, breathe deeply, and find your own sense of empowerment and balance. Remember that your body will relax over time. It's always a good idea to consult with a qualified yoga instructor or healthcare professional before starting any new exercise regimen, especially if you have specific health concerns or conditions.
