Hormonal imbalance refers to abnormal production, regulation, or distribution of hormones in the body. Hormones are chemical messengers produced by glands in the endocrine system that help regulate a variety of bodily functions, including growth and development, metabolism, and mood.
There are a variety of factors that can cause hormonal imbalances, including stress, aging, medications, medical conditions, and lifestyle factors such as diet and exercise. Common symptoms of hormonal imbalances include weight gain and loss. , mood swings, fatigue, appetite changes, sleep pattern changes and menstrual cycle.
Yoga can be an effective complementary treatment for hormonal imbalances, as certain yoga poses and breathing techniques can helps in balancing hormones, reduce stress, and improve overall physical and mental health. Here are some ways that yoga can help person with hormonal imbalance:-
1. Reducing stress – Yoga has been shown to be effective in reducing stress and anxiety, which can lead to hormonal imbalances. When stress decreases, cortisol levels in the body drop, which helps balance other hormones.
2. Stimulating the endocrine system – Certain yoga poses, such as backbends and handstands, can help to stimulate the endocrine system
and promotes hormonal balance.
3. Increasing circulation – Yoga poses that involve twists and forward bends helps in increasing blood flow to the reproductive organs, which can helps in balancing hormones and promotes reproductive health.
4. Regulating the nervous system – Yoga breathing techniques can helps in regulating the nervous system and promoting hormonal balance.
5. Improving overall well-being – Practicing yoga regularly can helps to improve your overall physical and mental health, which helps in supporting hormonal imbalance.
1. Seated Forward Bend pose (Paschimottanasana)
This pose can help in stimulating the ovaries and uterus, and can also help in relieving stress and anxiety.
How to do :-
- Begin by sitting on the mat with your legs extended in front of you, toes pointing up and heels on the ground.
- Sit up tall and inhale to extend your spine.
- Exhale and slowly begin to fold forward from your hips, leading with your chest and reaching your arms towards your feet.
- Keep your spine long and your shoulders relaxed, avoiding rounding your back or straining your neck.
- If you can reach your feet, you can gently hold onto them, but if not, you can hold onto your shins or ankles.
- Breathe deeply in and out through your nose, feeling the stretch in your hamstrings and the release of stress with each exhale.
- Hold the pose for several breaths or as long as you like, and then slowly release back to an upright seated position.
2. Bridge pose (Setu Bandhasana)
This pose can help in stimulating the thyroid, which plays an important role in regulating hormones.
How to do :-
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Place your arms beside your body, palms down.
- Inhale, press your feet and arms into the floor, and lift your hips toward the ceiling.
- Keep your thighs and feet parallel to each other, engage your glutes and core to support your lower back.
- Roll your shoulders down and back, crossing your fingers under your body.
- Hold the pose for 5-10 breaths, keeping your neck and head relaxed.
- Exhale, release your hands, and slowly lower your hips to the floor.
3. Goddess Pose (Utkata Konasana)
This asana/pose helps in regulating the menstrual cycle, strengthens the pelvic region, and stimulates the ovaries. This is a great pose for balancing hormones.
How to do :-
- Start the pose in a standing position with hip-width apart and toes pointing outward at a 45 degree angle.
- Bend your knees and lower down into a squatting position, keeping your knees in line with your toes. Your thighs should be parallel to the ground.
- Put your hands to the center of your heart and press your elbows into your inner thighs.
- Straighten your spine and lift your chest up.
- Hold the pose for 8-10 deep breaths.
- To come out of the pose, staighten your legs and return to standing position.
4. Child’s Pose (Balasana)
This pose helps in relieving stress and anxiety, and it also helps to stimulate the reproductive organs.
How to do :-
- Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
- Spread your knees apart so that they’re wider than your hips, and bring your big toes to touch behind you.
- Lower your hips back toward your heels and stretch your arms out in front of you.
- Rest your forehead on the mat and relax your entire body, letting go of any tension or stress.
- Take slow, deep breaths in and out through your nose, feeling the stretch in your hips and thighs with each inhale and the release of tension with each exhale.
5. Shoulder stand pose (Sarvangasana)
This pose can helps in stimulating the thyroid and parathyroid glands, which can helps in balancing hormones.
How to do :-
- Lie on your back with your arms beside your body, palms facing down.
- Inhale, lift your legs toward the ceiling, supporting your lower back with your hands.
- Slowly lift your hips off the floor, lift your legs overhead, and support your back with your hands, elbows shoulder-width apart.
- Straighten your legs and draw them toward the ceiling, toes pointing toward the sky.
- Keep your neck relaxed and keep your eyes on your toes and, optionally, your chest.
- Hold the pose for 5-10 breaths, gradually increasing the time as your strength and stamina build.
- As you let go, slowly bring your legs overhead and place your hands on the floor, releasing them one by one.