Hormone talks...some yoga to the rescue

For me, yoga has been fantastic. I have adrenal issues and my cortisol cannot keep up with my day to day tasks. It definitely helps me manage my stress, but my ideal time is morning or from 2-6 pm. Anything later raises cortisol and inhibits sleep (which is a much larger issue as we age) - unless its strictly stretch or sleep prep. I like Pilates ALOT as well and very much enjoy strength yoga and yoga infusions. Here are a few helpful poses though specific to hormonal imbalances.

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1. Child’s Pose (Balasana)

The child’s Pose is a gentle resting pose that calms the mind and reduces stress, crucial for maintaining hormonal balance. It stretches the hips, thighs, and ankles, promoting relaxation and easing tension in the body.

To practice Child’s Pose, kneel on the floor with your big toes touching and knees spread apart. Sit back on your heels and extend your arms forward, resting your forehead on the mat. Breathe deeply and hold the pose for several minutes, focusing on releasing stress and tension.

2. Cobra Pose (Bhujangasana)

Cobra Pose is excellent for stimulating the adrenal glands, which produce cortisol, a hormone that helps your body respond to stress. This pose also opens the chest and improves blood circulation, supporting overall hormonal health.

To perform Cobra Pose, lie face down on the mat with your hands under your shoulders. Press into your palms and lift your chest off the ground, keeping your elbows close to your body. Hold the pose for a few breaths, then slowly lower back down. Repeat several times to enhance the benefits.

3. Bridge Pose (Setu Bandhasana)

Bridge Pose is beneficial for the thyroid gland, which regulates metabolism, energy levels, and hormonal balance. This pose also stretches the chest, neck, and spine, improving overall circulation.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press into your feet and lift your hips towards the ceiling, clasping your hands underneath your back. Hold the pose for several breaths, then slowly lower your hips. Repeat as needed to feel the stretch and stimulate your thyroid.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is a gentle flow that warms up the spine and stimulates the abdominal organs, aiding in digestion and hormonal balance. This sequence also helps to relieve stress and improve flexibility.

Start on your hands and knees in a tabletop position. Inhale, arch your back and lift your head and tailbone towards the ceiling (Cow Pose). Exhale, round your spine, and tuck your chin towards your chest (Cat Pose). Continue flowing between these poses for several breaths, focusing on the movement and breath connection.

5. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend helps calm the nervous system and reduce stress, positively impacting hormonal balance. This pose stretches the spine, shoulders, and hamstrings, promoting relaxation.

Sit on the floor with your legs extended straight in front of you. Inhale, lengthen your spine and exhale as you fold from the hips, reaching for your feet. Hold the pose for several breaths, allowing your body to relax deeper into the stretch with each exhale.

6. Reclining Bound Angle Pose (Supta Baddha Konasana)

The reclining Bound Angle Pose is a restorative pose that opens the hips and promotes relaxation. This pose can help regulate the reproductive organs and alleviate symptoms of PMS and menopause.

Lie on your back with your knees bent and the soles of the feet together, allowing your knees to fall open to the sides. Place your arms comfortably by your sides with palms facing up. Hold the pose for several minutes, focusing on deep, relaxing breaths.

7. Legs Up the Wall Pose (Viparita Karani)

Legs Up the Wall Pose is a gentle inversion that helps to improve circulation and reduce stress. This pose can also alleviate symptoms of anxiety and depression, which can affect hormonal balance.

Sit with one side of your body against a wall. Swing your legs up onto the wall as you lie down on your back, adjusting your position so your hips are as close to the wall as possible. Rest your arms by your sides and hold the pose for several minutes, focusing on deep breathing and relaxation.

8. Plow Pose (Halasana)

Plow Pose stimulates the thyroid gland and helps regulate metabolism and energy levels. It also stretches the spine and shoulders, promoting overall flexibility and relaxation.

Lie on your back with your arms by your sides. Lift your legs over your head, bringing your toes to touch the floor behind you. If needed, support your lower back with your hands. Hold the pose for several breaths, then slowly roll back to the starting position.

9. Fish Pose (Matsyasana)

Fish Pose is beneficial for the thyroid and parathyroid glands, crucial in regulating hormones. This pose opens the chest and throat, improving blood flow and reducing stress.

Lie on your back with your legs extended. Place your hands under your hips and lift your chest towards the ceiling, gently allowing your head to rest on the floor. Hold the pose for several breaths, focusing on your chest and throat stretch.

10. Corpse Pose (Savasana)

Corpse Pose is a relaxation pose that allows the body to integrate the benefits of the previous poses. This pose helps to reduce stress and promote overall hormonal balance.

Lie on your back with your arms by your sides, palms facing up. Close your eyes and focus on your breath, allowing your body to relax completely. Hold the pose for several minutes, releasing any remaining tension and stress.

Incorporating these yoga poses into your daily routine can support hormonal balance and well-being. By reducing stress, improving circulation, and stimulating the endocrine system, yoga can help your body maintain its natural harmony. At MiBella Wellness, we offer personalized wellness programs to support your hormonal health. Contact us today to learn more about our services and how we can help you achieve optimal health and balance.

MiBella Wellness offers comprehensive wellness programs that support reproductive health. Incorporating Goddess Pose into your routine can complement these programs and enhance hormonal balance.

Incorporating these yoga poses into your daily routine can enhance your hormonal balance and overall well-being. For personalized wellness plans and integrative health services, contact MiBella Wellness today. They offer various services to support women’s health and promote hormonal balance.