Yoga for Hormonal Balance in Women: PCOS, Menopause & Thyroid Support

Hormones are chemical messengers that regulate countless bodily functions, from metabolism and mood to reproduction and sleep. If there are any disruptions in this delicate hormonal area of our body, it can lead to conditions like PCOS, thyroid disorders, insulin resistance, stress-related issues, and challenges during menopause. 

According to the WHO, hormonal issues like PCOS are becoming a global “silent pandemic,” affecting nearly 1 in 10 women of reproductive age worldwide. Earlier it used to be a roller coaster ride for women of older age, but now with the current sedentary lifestyle, even young girls are facing so many issues related to hormonal health. Now is the time to find the right solution. Otherwise, it can lead to a new pandemic.

Yoga, an ancient mind-body practice, is emerging as a powerful, natural tool for hormonal regulation. Especially for women, who face unique challenges due to fluctuating hormone levels, yoga offers an accessible way to regain balance. Whether it’s yoga for irregular periods, yoga for PCOD, or simply managing everyday stress, consistent practice can make a real difference.

Relationship Between Yoga and Hormones:

Hormones are chemical messengers secreted by glands like the thyroid, pancreas, ovaries, and adrenal glands. They regulate crucial processes such as metabolism, stress response, sleep, and fertility.

But why are women more prone to hormonal issues? 

Women’s bodies are prone to undergo cyclical hormonal changes during menstruation, pregnancy, postpartum, and menopause making them more vulnerable to imbalances. 

That’s why yoga for hormonal balance in females is so important today.

Let’s understand this with the help of these hormones and their function in our body:

• Cortisol: This is the  stress hormone., If the levels are high, it can lead to inflammation and hormonal disruption.
  
• Insulin: It manages blood sugar levels in our body, imbalances cause weight gain, PCOS and insulin resistance.
  
• Estrogen & Progesterone: Common female hormones very important for regulating reproductive health.
  
• Thyroid Hormones: This hormone regulates metabolism, controls energy and mood.
  
• Melatonin: Helps in regulating our sleep cycle.

Symptoms of hormonal imbalance can range from mood swings, weight gain, fatigue, acne, and sleep disturbances to irregular periods. Practicing yoga for hormonal imbalance addresses these symptoms naturally, offering not just physical but emotional stability too.

How Yoga Impacts Hormonal Health in Both Genders:

Yoga isn’t just stretching or any slow movements, it’s a powerful exercise for hormonal imbalance because:

• Yoga for PCOD helps in lowering our cortisol levels, resulting in less chronic stress.
  
• Enhances blood circulation to our endocrine glands, which helps in better oxygen supply.
  
• Improves organ function and helps in natural detoxification of the body. 
  
• Promotes hormonal communication helping glands understand and coordinate the body’s functions more efficiently.

It’s very evident that in both men and women, if you are doing regular yoga practice, there are chances that you can improve your fertility naturally. In many cases yoga has also been seen as effective in reducing symptoms of thyroid dysfunction and stabilising insulin levels. 

Studies have found that women practicing yoga for PCOS and PCOD have shown significant improvements in ovulation and mental well being.

Real life testimonials often highlight the fact that many women have seen positive changes in their menstrual cycle, blood flow, and even their mental health has gotten better with a stable weight after integrating yoga for hormonal imbalance into their lives. 

Yoga for Specific Hormonal Issues in Women:

Stress and Cortisol:

High stress can trigger our cortisol levels, which can disrupt the hormonal equilibrium of our body. This makes yoga for hormonal imbalance a perfect way to balance hormones, offering relief from symptoms like anxiety, insomnia, and emotional fatigue.

1. Child’s Pose (Balasana)

How to do it:

1. This is a gentle resting pose where you have to sit in a comfortable position on your heels.
2. Then stretch your hands forward.

How it helps:

1. This pose helps to relax the body, calm the mind, and relieve stress and fatigue.
2. It is also often used as a resting position between more active yoga poses and it’s also a great cool down pose.

2. Bhramari (humming bee breath)

How to do it:

1. Start by sitting quietly with your eyes closed. 
2. Your fingers should be placed on your ears. 
3. Inhale deeply and start making a soft humming sound while exhaling.

How it helps:

1. Bhramari helps in calming the mind.
2. Helps in avoiding confusions, and resulting in great emotional balance.

PCOS and Reproductive Health:

People have now started taking yoga for PCOS and PCOD very seriously due to its multiple benefits, as it regulates menstrual cycles, promotes ovulation and improves insulin sensitivity.

Many studies have highlighted that yoga has improved reproductive hormone levels in women with PCOS over 12 weeks, and if you also want to give this a try, our 14 day free yoga challenge can be a life-changing opportunity for women struggling with PCOS symptoms.

1. Paschimottanasana (Seated Forward Bend)

How to do it: 

1. Sit with legs extended, try to inhale to lengthen the spine.
2. Again exhale as you fold forward while reaching for your feet.

How it helps: 

1. This yoga for PCOD asana helps by stretching the spine, hamstrings, and improves digestion.
2. Calms the mind.

2. Baddha Konasana (Butterfly Pose): 

How to do it: 

1. Sit with your spine straight, bringing the soles of your feet together.
2. Gently start flapping your knees up and down.

How it helps: 

1. It improves your blood flow to pelvic organs.
2. Supports hormonal health.

Thyroid Imbalance:

If you have thyroid issues, it can cause sluggishness, weight gain and brain fog. Many times it also affects your weight and can cause anxiety as well. 

There are two types of thyroid conditions: hypothyroidism, where the thyroid is underactive, and hyperthyroidism, where the thyroid is overactive.

Yoga for hormonal imbalance in females targets thyroid issues, and these asanas are recommended to manage the symptoms better:

1. Shoulder Stand (Sarvangasana):

How to do it:

1. Lie down on your back comfortably, lifting your legs and hips in an upward direction.
2. You can support your lower back with your hands, and your body should be straight. 

How it helps:

1. This pose supports better blood circulation and stimulates your thyroid gland.
2. Relaxes your nervous system.

4. Fish Pose (Matsyasana):

How to do it:

1. Lie on your back comfortably, keeping your chest in an upward direction. 
2. Now place the crown of your head lightly on the floor while keeping your legs extended.

How it helps:

1. It helps in opening your chest and throat area.
2. It also stimulates the thyroid and parathyroid glands and improves respiratory health. 
3. You can also blend this asana with anulom vilom, which also helps regulate metabolism and boost energy.

Insulin Resistance and Weight Gain:

Insulin resistance is a silent disruptor that leads to PCOS, weight gain, and eventually diabetes. Dynamic yoga sequences like Surya Namaskar act as an exercise for hormonal imbalance, improving insulin sensitivity while enhancing digestion.

Adding these yoga poses for PCOS and PCOD to your regular fitness routine can help you in balancing your insulin, a key hormone that ties into your overall hormonal health.

1. Malasana (Garland Pose)

How to do it: 

1. Squat down with your feet flat on the floor, keeping your spine straight.
2. Bring your palms together at your chest.

How it helps:

1. Improves digestion, activates the abdominal organs.
2. Boosts metabolism for better weight management.

2. Ardha Matsyendrasana (Half Lord of the Fishes Pose)

How to do it:

1. Sit with one leg folded.
2. Cross the opposite leg over, and twist your torso toward the bent knee.

How it helps: 

1. This exercise for hormonal imbalance stimulates the pancreas, improves insulin sensitivity.
2. Enhances digestion, and detoxifies the body.

Menopause and Hormonal Aging:

Menopause is a natural transition in a woman’s life, often accompanied by hormonal shifts, mood changes, sleep disturbances, and physical discomfort. 

Exercise for hormonal imbalance offers a gentle and effective way to manage these symptoms promoting overall well-being and graceful aging. By calming the nervous system, stimulating hormone-producing glands, and encouraging mindfulness, yoga helps restore internal balance and these two poses can help you manage this better:

1. Setu Bandhasana (Bridge Pose): 

How to do it: 

1. Lie on your back, bend your knees with feet flat and hip-width apart.
2. Lift your hips while keeping your shoulders grounded.

How it helps:

1. Strengthens the back and stimulates the thyroid.
2. Reduces mood swings.

2. Supta Baddha Konasana (Reclining Bound Angle Pose): 

How to do it: 

1. Lie on your back, bring the soles of your feet together.
2. Let your knees fall open with support if needed.

How it helps: 

1. Opens the hips and calms the nervous system.
2. Relieves hot flashes and fatigue.

Key Yoga Practices for Hormonal Balance:

Certain yoga techniques are particularly effective in promoting hormonal health:

Asanas (Postures):

These asanas are core to any yoga for hormonal imbalance routine and act as a natural exercise to balance hormones.

1. Supta Baddha Konasana (Reclining Bound Angle Pose)- Improves the functioning reproductive organs.
2. Setu Bandhasana (Bridge Pose)- Works great for thyroid and adrenal glands.
3. Viparita Karani (Legs-Up-the-Wall Pose)- Helps with stress and boosts circulation.
4. Bhujangasana (Cobra Pose)- Strengthens the spine and improves digestion.

Pranayama (Breathing Techniques):

Breathwork is essential in managing stress and supporting endocrine function. These pranayamas should be integrated into any yoga for hormonal imbalance plan:

1. Anulom Vilom- Helps in balancing the left and right brain hemispheres.
2. Bhramari- Reduces anxiety and cortisol levels.
3. Nadi Shodhana- Detoxifies and revitalises our whole body.

Meditation and Yoga Nidra:

Yoga Nidra particularly helps in yoga for irregular periods and yoga for hormonal balance in females suffering from sleep and stress issues.

1. Shashankasana (Rabbit Pose)- Relieves stress and fatigue, especially for the back and shoulders.
2. Natarajasana Variation (Reclining Twist)- Releases spinal tension and helps with detoxification.
3. Kati Chakrasana (Standing Spinal Twist)- Boosts energy flow and reduces stiffness in the spine, great for people with long sitting jobs.
4. Pawanmuktasana (Wind-Relieving Pose)- Aids digestion and releases trapped gas, calming the stomach.

My Thyroid Healing Journey: From Medications to Meditation, It Changed My Life

Testimonial: This heartfelt healing journey was shared by one of our Habuilders.

“Thanks to Sourabh Sir and the whole Habuild team, my thyroid reports are normal for the first time in 13 years- even while on medication! After 56 days of consistent yoga, my lifestyle has transformed: early rising, healthy meals, daily Surya Namaskar, and a positive mindset. I’m confident I’ll reduce my medicine dose soon and continue this journey with your guidance. Thank you, Sir! 🙏”

This testimonial is a powerful reminder that what once feels impossible becomes achievable with consistency. When you begin, it may seem difficult, but as it becomes part of your routine, it turns into a habit, and soon, you’re inspired to reach for one goal after another.

Practical Tips to Start a Hormone Friendly Yoga Routine:

Starting your yoga for hormonal balance journey doesn’t have to be overwhelming. Here are easy steps:

• Morning sessions: Gentle Surya Namaskar to energise your day. 
  
  Refer this video for your regular practice:

• Evening sessions: Restorative poses and pranayama for relaxation.
  Refer this video for your regular practice:

• Combine with lifestyle changes: Healthy eating, hydration, and quality sleep enhance hormonal health.
  Refer to this video for a better sleep routine:

Always remember, even a few minutes of daily practice can kickstart your hormonal healing journey, bringing balance to your body, calm to your mind, and building a deeper connection to your inner self.

Conclusion:

Yoga is a gentle yet incredibly powerful tool to naturally regulate your hormones. 

It doesn’t just target one gland or system, it helps you in healing your physical, mental and emotional well-being in one place. Through yoga for irregular periods, yoga for PCOS and PCOD, and exercise to balance hormones, you can experience better energy to stay consistent in your routine. 

This is not just a one-day practice, it’s much more than that. It gives you hope to become a healthier person and helps build lifelong habits. No matter what, consistency, mindfulness, and conscious breathing are your best friends to achieve the best in your life and if you want to start your journey with us, you can join our 14 day free yoga plan. 

You can start small, stay committed, and trust that even the slowest steps lead to powerful inner transformations.

Your body has the wisdom to heal itself- yoga simply helps unlock that magic. You just have to trust your journey:)