Introduction: Why is there a need to address hormonal imbalance?
Hormonal imbalance isn’t just about mood swings or missed periods. It affects your energy levels, metabolism, sleep, skin, digestion, and even how you handle stress.
Some women face visible conditions like thyroid issues, PCOD, insulin resistance, or early menopause. Others struggle with signs like tiredness, brain fog, or hair fall and assume it’s just a part of aging. All of this is nothing but the result of the simple choices we make every day.
What we eat, how we move, and when we sleep can determine how our hormones behave. And, this is where yoga for hormonal imbalance and targeted practices like yoga for PCOS and PCOD can help!
How Yoga Helps with Hormonal Balance
Yoga does more than improve flexibility. It helps regulate the endocrine system, which you can say is the boss that decides what hormones should be produced.
Through specific asanas and mindful breathing, yoga for hormonal imbalance stimulates glands like the thyroid, adrenal, pituitary, and ovaries, supporting their natural function. Regular practice improves blood flow, reduces cortisol (the stress hormone), and helps balance insulin and estrogen levels too.
The best part? Even simple poses for 15–20 minutes a day can help you feel more balanced. It’s also a great starting point if you’re looking for exercise to balance hormones in a gentle, sustainable way.
Easy Yoga Poses & Exercise for Hormonal Imbalance
1. Anuloma Viloma
Step 1: Sit comfortably in Sukhasana with a straight spine.
Step 2: Close your right nostril with your thumb.
Step 3: Inhale slowly through the left nostril.
Step 4: Close the left nostril with your ring finger, release the right, and exhale through the right nostril.
Step 5: Inhale through the right nostril, then switch and exhale through the left.
Step 6: Repeat this cycle for 5–10 minutes each morning or evening.
Did you know?
A 12-week study showed that even a simple slow breathing practice like Anuloma Viloma helped reduce stress levels and improve heart health. In short: the calmer you breathe, the calmer your hormones become
2. Ujjayi Pranayama
It gently massages the front of your throat as you breathe, improving blood flow to your thyroid gland and supporting healthy T₃/T₄ balance.
Step 1: Sit in Sukhasana with a straight spine and relaxed shoulders.
Step 2: Close your mouth and gently tighten the back of your throat.
Step 3: Take a deep breath, and let the airflow through your throat, making a gentle sound like an ocean wave.
Step 4: Hold your breath for a few seconds.
Step 5: Now breathe out by closing your right nostril and exhale from the left nostril.
Step 6: Release your throat and continue breathing normally for some time.
Practice for 5 minutes to start, then build up to 10–15 minutes.
3. Surya Namaskar
| Step(s) | Target Gland / Hormone | How It Helps |
| 1 & 2 Pranamasana → Hastauttanasana | Pituitary (Growth & Regulatory Hormones) | Gently wakes up the pituitary at the base of your brain so it can better control all of your other hormones. |
| 3 & 4 Padahastasana → Ashwa Sanchalanasana | Thyroid (T₃ & T₄) | Stretches and massages your throat area, helping your thyroid gland work more smoothly for energy and mood. |
| 5 & 6 Dandasana → Ashtanga Namaskara | Adrenals (Cortisol & energy hormones) | Press lightly into your core and chest so your adrenals get a gentle “wake‑up,” which can ease stress. |
| 7 Bhujangasana | Ovaries (Estrogen & Progesterone) | Lifts your chest and opens your belly, boosting blood flow to the ovaries. Highly recommended yoga for PCOS and PCOD |
| 8 Adho Mukha Svanasana | Insulin (blood sugar) | Inverted‑V pose boosts circulation and metabolism, which helps keep your blood sugar steady. |
| 9–12 Reverse flow back to Tadasana | Parasympathetic Tone & Melatonin | Returning to standing and then relaxing calms the nervous system, supporting better sleep and recovery. |
Pro tip: You can begin with 4-6 slow rounds daily, focusing on the breath with each move.
4. Malasana
Malasana is a simple yet powerful exercise for hormonal imbalance. It is widely practiced as yoga for PCOD and yoga for irregular periods, as it opens the hips, relaxes the belly, and boosts blood flow to reproductive organs.
Step 1: Stand with your feet about hip‑width apart.
Step 2: Bend your knees and lower your hips down into a squat.
Step 3: Press your palms together in prayer (Anjali Mudra) at your chest.
Step 4: Gently press your elbows against your inner thighs to help open the hips.
Step 5: Keep your spine long and chest lifted, breathing deeply for 30–60 seconds.
Best practised on an empty stomach to support hormonal balance and digestive health.
5. Shavasana
In a study on people with insomnia, it helped improve heart rate variability — a key sign that your body is relaxing and releasing melatonin naturally.
It’s especially useful during menopause, when sleep issues and anxiety are more common.
Step 1: Lie flat on your back with your arms and legs relaxed.
Step 2: Close your eyes and take slow, deep breaths.
Step 3: Silently repeat: “I am healthy. I am happy. I am calm.”
Step 4: Stay in this position for 5–10 minutes.
Best done after your yoga practice or before bed to support sleep, a better mood, and hormonal recovery.
Can Yoga Help with PCOD? A Real Story from Our Community.
A 39-year-old woman had been dealing with PCOD for over five years. When she joined Habuild in January 2025, she wasn’t sure it would work. But she decided to stay consistent. From practicing yoga for irregular periods every day to eating dinner early, she was becoming more mindful about her body. With time, she started seeing real changes. Her periods became more regular, and her energy levels improved.
We often hear doubts around whether yoga for PCOD or exercise for hormonal imbalance really works. But the truth is, with the right movement and by showing up consistently, your body starts to respond.
Precautions
- Don’t overdo it. Gentle movements support hormone health better.
- Avoid intense practice during your period or when feeling tired.
- Reduce stress by ending your practice with breathwork or Shavasana.
- Get regular sunlight and check your Vitamin D levels.
- Consult your doctor if you’re on medication or managing a condition.
Conclusion
As you wrap up this yoga journey, remember: it’s not about perfecting each pose, but about listening to your body day after day. The sequence you’ve learned today offers a gentle yet powerful approach to exercise to balance hormones naturally.
Whether you’re seeking yoga for irregular periods, supporting yoga for hormonal imbalance, or looking for yoga for pcod relief, these short-listed asanas can be the best way to begin. Or you can join Habuild’s free yoga to get started.
Over time, these small practices become the most effective exercise to balance hormones, nurturing not just your endocrine system but your mental and emotional well‑being too.
Some days, it might feel like nothing’s changing. But trust your body. It’s always responding, always healing.
Every breath you inhale, every time you stretch, is a step toward balance. And towards yourself.
