Hormonal fluctuations are a natural part of life, affecting energy, mood, and overall well-being. Whether you're dealing with PMS, menopause, or stress-related imbalances, yoga can help regulate hormones by reducing cortisol levels, improving circulation, and stimulating endocrine glands.
Regular yoga practice encourages the mind-body connection, helping women manage symptoms of hormonal imbalance, such as fatigue, bloating, anxiety, and sleep disturbances.
5 Yoga Poses to Support Hormonal Health
1. Butterfly Pose (Baddha Konasana) – Supports Reproductive Health
This gentle hip-opening pose helps increase blood flow to the pelvic region, supporting reproductive organs and easing menstrual discomfort.
How to do it:
- Sit with the soles of your feet together and knees open wide.
- Hold your ankles and keep your spine tall.
- Inhale deeply, and as you exhale, gently fold forward if comfortable.
- Hold for 30 seconds to 1 minute.
2. Legs Up the Wall (Viparita Karani) – Reduces Stress & Improves Circulation
This restorative pose helps lower cortisol levels, improve circulation, and support adrenal function, making it perfect for stress relief and hormonal balance.
How to do it:
- Lie on your back and extend your legs up against a wall.
- Rest your arms by your sides, palms facing up.
- Stay here for 5–10 minutes while focusing on deep breathing.
3. Child’s Pose (Balasana) – Calms the Nervous System
Child’s Pose helps reduce anxiety, soothe the nervous system, and ease PMS symptoms by gently stretching the lower back and abdominal muscles.
How to do it:
- Kneel on the floor, bring your big toes together, and sit back on your heels.
- Extend your arms forward and rest your forehead on the mat.
- Take slow, deep breaths and hold for 1–2 minutes.
4. Supported Bridge Pose (Setu Bandhasana) – Stimulates Thyroid & Adrenal Glands
This gentle backbend can boost energy, improve circulation, and stimulate the thyroid and adrenal glands, which are essential for hormone production.
How to do it:
- Lie on your back with your knees bent and feet hip-width apart.
- Press into your feet and lift your hips, placing a yoga block or bolster under your lower back for support.
- Hold for 30 seconds to 1 minute, breathing deeply.
5. Reclining Butterfly Pose (Supta Baddha Konasana) – Relieves PMS & Menstrual Cramps
This deeply relaxing pose helps open the hips, relieve cramps, and promote deep relaxation.
How to do it:
- Lie on your back with the soles of your feet together and knees open wide.
- Place a bolster under your back for added support.
- Close your eyes, breathe deeply, and relax for 3–5 minutes.
Create a Yoga Space for Balance & Relaxation
A dedicated yoga space can help encourage mindfulness and self-care. To support relaxation and hormonal balance, consider:
- A soft, supportive yoga mat like a jute or cork yoga mat for breathability.
- A bolster or yoga blocks for deeper relaxation in restorative poses.
- Essential oils such as lavender or clary sage for a calming atmosphere.
Final Thoughts
Yoga is a powerful tool for balancing hormones naturally and supporting overall well-being. By incorporating these poses into your routine, you can reduce stress, ease PMS, and feel more in tune with your body.
Would you like to see more yoga practices tailored to women’s health? Let us know in the comments!