Regular yoga practice has many benefits that are widely known, but the positive aspects of yoga on hormones are rarely talked about. It is no secret that yoga reduces stress and increases relaxation – these two elements help our body maintain proper hormonal balance. With the right knowledge, you can start an effective yoga practice at home that will help keep your hormones under control. Check today what hormonal yoga is.
Yoga is more than just physical activity. It may also have a positive effect on hormones. When you practice yoga regularly, your body releases hormones that can help reduce stress, increase energy levels, and improve your well-being. Isn’t that good news?!
What is hormonal yoga?
Hormonal yoga is an exercise method that aims to harmonize and balance hormones in our body. It includes selected traditional yoga asanas, as well as proper breathing, concentration, relaxation techniques and meditation.
Hormonal yoga – what is it?
When practicing hormonal yoga, hormones are released. They are chemical messengers that are responsible for transmitting information between organs. The endocrine system is made up of endocrine glands. Their job is to secrete hormones.
The endocrine glands include:
- Pituitary gland – secretes, among others: hormones such as growth hormone, thyroid-stimulating hormone (TSH), prolactin, oxytocin, vasopressin and others.
- Pineal gland – secretes melatonin (sleep hormone), serotonin, TSH, vasopressin.
- Thyroid gland – secretes thyroxine (T4), triiodothrinine (T3) and calcitonin.
- Parathyroid glands – secrete parathyroid hormone (PTH).
- Thymus gland – secretes thymosins, responsible for immunity.
- Adrenal glands – secrete the so-called fear hormones: adrenaline and norepinephrine, and cortisol.
- Pancreas – secretes insulin and glucagon.
- Ovaries – secrete estrogen, progesterone, relaxin and androgens.
- Testicles – secrete, among others: testosterone.
When hormones are at the right level, the body is in a state of balance and we simply feel good.
Hormones released during practice
Here are some of the hormones secreted during yoga practice and the benefits they bring to the body:
Endorphins
Endorphins called “happiness hormones” are natural painkillers. They are released when we feel pleasure, for example during exercise or after completing a difficult task. Endorphins interact with receptors in the brain, causing feelings of euphoria and reducing stress and anxiety. They play an important role because they help manage emotions and cope with difficult situations.
Serotonin
Serotonin is another hormone released during a yoga session that has a positive impact on our mental health. It is responsible for regulating mood and reducing feelings of depression and sadness. It helps with concentration by increasing energy levels and improving cognitive functions such as memory and concentration.
Practicing yoga regularly will help increase your body’s serotonin production, so you’ll be able to enjoy these benefits even when you’re not practicing yoga.
Hormonal yoga – exercises
How to start practicing hormonal yoga? If you are just starting to use an online yoga studio, it is worth giving yourself time to get into a new exercise rhythm. Start by devoting 10-15 minutes a day to yoga and commit to practicing it during that time. It is worth starting hormonal yoga exercises with a warm-up – for example, Sun Salutations – Surya Namaskar.
Hormonal yoga positions – the most popular asanas
Yoga is a simple way to improve your hormonal health naturally. By incorporating yoga into your daily routine, you can lower cortisol levels in your body and increase serotonin production, leading to overall improved well-being. So why not try yoga today? You may feel better than ever before.
Below you will find the 3 most popular hormonal yoga poses:
Bhujangasana – Cobra pose
Cobra is most often performed as a stage of the Sun Salutation. In this asana, you bend strongly backwards, which is why Kobra is a pose for a flexible spine.
Ustrasana – Camel Pose
This asana is an accessible pose for yoga practitioners who are just working on strengthening their arm strength and flexibility. The camel allows for deep extension of the spine.
Viparita Karani – position with legs against the wall
This position has a calming and relaxing effect. It improves circulation (both lymphatic and venous), reduces swelling in the ankles and feet, and helps cope with stress by activating the relaxation response (parasympathetic nervous system) and deactivating the stress response (sympathetic nervous system).
Viparita Karani helps lower/regulate blood pressure and relieve tension headaches.
Hormonal yoga – what does it help with?
As with other exercises, hormonal yoga has a positive effect on overall health, body flexibility and limb mobility.
In addition, it detoxifies the body, accelerates metabolism, helps maintain proper body posture and strengthens immunity. This type of yoga mainly focuses on the activation and proper functioning of all hormones. It is recommended for people who suffer from hormonal imbalance.
Hormonal yoga can be helpful for women during menopause to minimize unwanted symptoms such as insomnia, hot flashes, mood swings, memory problems, painful menstruation, low libido and migraines. Hormonal yoga will also be suitable for young women who suffer from PMS, have painful periods, whose periods do not return regularly after stopping contraceptive pills, or who struggle with polycystic ovary syndrome.
Hormonal yoga can also be practiced by women without health problems. Moreover, gender is not a limitation here – just as yoga is suitable for men, hormonal yoga can be successfully practiced by men.
Hormonal yoga – contraindications
Can anyone practice hormonal yoga? Avoid hormonal yoga if you suffer from any of the following symptoms:
- breast and ovarian cancer,
- pregnancy (instead of hormonal yoga, yoga practice during pregnancy will be more appropriate),
- endometriosis,
- hyperthyroidism,
- hypertension,
- epilepsy,
- labyrinthitis (inner ear inflammation),
- advanced osteoporosis,
- heart surgery,
- bleeding from the genital tract,
- glaucoma and other vision disorders.
If you have any doubts about your health, before starting hormonal yoga exercises consult your doctor.
Is it worth practicing hormonal yoga?
Stress, responsibilities at work and at home, a constant feeling of lack of time and chaos – these are challenges that many people struggle with every day. When the long-awaited weekend comes, we often cannot switch to “rest mode”. Stress and the related anxiety and depression are the main causes of hormonal disorders.
So if you are struggling with the above difficulties and wondering whether it is worth practicing hormonal yoga, the answer is: definitely yes! Yoga has been proven to combat nervous tension by offering a practical approach to restoring the body’s hormonal balance. Yoga directs our attention inside ourselves, develops body self-awareness and mindfulness. This inner journey of finding peace within ourselves can have a significant effect on our hormones and endocrine system.
Yoga is a great, natural way to improve hormonal health. By incorporating yoga into your daily routine, you can lower cortisol levels in your body and increase serotonin production, thereby improving your well-being. So why not try yoga today? You may feel better than ever before!
FAQ
Does yoga restore hormonal balance?
Regular yoga practice helps manage stress, anxiety and depression, which in turn helps control and balance the levels of adrenal hormones and cortisol in the body. It is also recommended lifestyle and diet change, which, along with yoga, can also help significantly. Some yoga asanas may be particularly helpful in treating hormonal imbalances.
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Does yoga help the thyroid?
Some yoga poses help balance hypothyroidism or hyperthyroidism. Practicing yoga can improve the quality of life for people suffering from thyroid disease because practicing yoga regularly helps reduce stress, a common cause of thyroid problems.
Does yoga help with menstrual pain?
Practicing yoga for menstrual pain is effective in relieving the pain. Studies such as “The Effect of Yoga on Menstrual Disorders: A Systematic Review,” published by the Journal of Alternative and Complementary Medicine in 2017, confirm that yoga can provide relief from common menstrual symptoms such as cramps and premenstrual syndrome (PMS).
Some women participating in the study also noticed a reduction in breast tenderness, greater regularity of cycles, better mood and greater relaxation and concentration.