Yoga for Hormonal imbalance

The glands which produce hormones are responsible for virtually every function of the body. They are messengers in the body, which communicate with the tissue and organs through the blood. 

 

The imbalances of hormones can be triggered by many things such as stress, environmental chemicals, medical conditions, tumours and medication.

 

·      Hair loss

·      Feeling hot or cold

·      Irregular heartbeat

·      Poor metabolism

·      Lacking energy

·      Urinating often or too little

·      Insomnia

·      Mood swings

·      Bowl issues

·      Muscle and joint stiffness

·      Aches and Pains, including low back ache

·      Decreases sex drive

·      Vision issues

·      Puffy or swollen face

·      Headaches

·      Skin problems

·      Weight gain or loss

·      Cognitive difficulties

·      Irregular monthly cycles

·      Thyroid imbalances

·      Fertility issues

·      Poor immune systems

·      Anxiety

·      Depression

·      Blood sugar imbalances

 

Yoga can help to stimulate the endocrine system and maintain proper function: 

 

Pranayama (Extension of the breath): Helps to store balance your mood and mental state and this in turn leads to decrease of stress hormones such as cortisol and the regulation of hormonal imbalance. Pranayama also assists in digestion.

1. Meditation: Can lower stress hormones such as cortisol and adrenaline. It also increases levels of melatonin to assist with sleep, boosts dopamine keeping us more happy, and increases levels of DHEA which reduces stress and aging by reducing inflammation.
2. Pranayama (extension of the breath) helps to calm the mind to reach a state of deep relaxation and has the same function of meditation, leading to regulation of hormones. 
3. Asana (postures) calms and relieves tension in the body, helps to balance the endocrine system and the glucose metabolism and blood lipid levels and helps to increase weight loss.
4. Nutrition: A diet which is high in plant-based foods (vegan) will be better. Try to avoid dairy products and meats where hormones are used to increase the milk production or increase the size of animals artificially and very quickly. The hormone oxytocin is used in milk production. Fresh, organic unrefined fruits, grains, herbs, nuts and vegetables. The reason organic farming is important for hormonal problems is because chemicals in food mimic the body hormones or bind to existing receptors, leading to the over-availability of endogenous hormones. 

 

On the subtle energy level, yoga exercises with stimulate the Swadhisthana chakra which is related to the female ovaries and male testes. This chakra is responsible for the functioning Iour liver, kidneys, and the lower abdomen. The Vishuddhi chakra is related to the thyroid, the metabolic rate, and the lungs.

 

Practising a balanced yoga which includes Asana, Pranayama, Meditation and proper Nutrition will definitely impact your hormonal (endocrine) system in your body. In the asana practice we often focus on specific glands in the body and thereby regulate the cycles of the body, improve sleep, boost immunity, improve energy levels, control weight gain and allow us to live our lives in complete equilibrium. 

 

 

 

Yoga Asana Sequence for Hormone Imbalance

 

Specifically targeting the Endocrine system. Please do these postures under full guidance of a qualified yoga practitioner. 

 

1.     Shashankasana (Stage 1) (Moon or Hare Pose)

This pose calms the nervous system, relieves lower back tension and      

menstrual cramps.

 

2.     Marjari-asana/Bidalasana (Cat Pose) to Bitilasana (Cow Pose)

Moving from Cat to Cow in rhythmical movements stimulates the central nervous

system and loosens the muscles around the spine. It also stimulates the organs

and glands of the reproductive organs. 

 

 

3.     Bhujangasana (Cobra Pose)

This pose particularly helps to stimulate the adrenal gland – this helps the body

to combat stress and release tension. Also helps to stimulate the function of the

sexual organs and the glands associated with them. Dropping the head back

stimulates the thyroid and parathyroid glands.

 

 

4.     Shalabhasana (Locust Pose)

Apart from strengthens the muscles of the spine, buttocks, and backs of the

arms and legs, stretching  the shoulders, chest, belly and thighs and improving

posture, this incredible posture particularly stimulates abdominal organs,

particulary activating those in the endocrine system to better health and also

helps relieve stress.

 

 

5.     Setubandhasana (Bridge Pose)

This pose strengthens the core and pelvic muscles thus stimulating the immune

and endocrine systems.

 

 

6.     Ustrasana (Camel Pose)

Stimulates your internal organs and the thyroid and parathyroid glands in the

neck area. This pose is particularly used to help regulate the hormones.

 

7.     Prasarita Padottanasana (Wide Stance Forward Bend)

Apart from the obvious benefits in the stretching of the muscles and opening of

hips in the posture, oxygen rich blood is also directed to the pelvic region and

thus rejuvenating reproductive organs. This asana restores hormonal balance

particularly in women suffering from PCOS (Polycystic ovary syndrome)

This forward bending posture also calms and soothes the nervous system,

relieving depression and stress related headaches and migraines. 

 

8.     Ardha Chandranasana  (Half Moon Pose)

Apart from stretching and strengthening the muscles of the full body, it also

known for calming the mind, removing stress, improve circulation. This posture

boosts sexual activity, improves digestion, stimulate endocrine glands, prevents

constipation, improves the health of respiratory system and regular practice of

this yoga also helps in weight loss. 

  

 

9.     Baddha Konasana (Cobbler Pose)

This posture releases tension in the pelvic region and the associated organs,

helping with menstrual pain and cramping. Likewise, it assists with hot flushes

particularly associated with menopause. It is also believed to be good for fertility

because blood flows into the reproductive organs. 

 

10.  Supta Baddha Konasana (Reclined Cobbler Pose)

Helps with reducing stress. Helps with constipation from hypothyroidism and

improve your body’s ability to get rid of excess estrogen.  It is also good

slowing hot flushes and stress. This pose is beneficial for irregular periods, heavy

bleeding, insomnia, headaches, eye strain and fatigue.

 

11.  Supta Padangusthasana 2 (Reclined Hand to big toe pose)

Improve the Function of Reproductive Organs, Improve the Function of Digestive

Systems, Increasing Blood Circulation Around the Body, Helps to Reduce Belly Fat

and Strengthen Hips, Thighs and Waist.

 

12.  Samakonasana (Straight Angle pose)

Blood circulation is increased in your lower belly is improved better functioning of

the organs in the lower abdomen and pelvis, including the reproductive organs so

helps to create hormonal balance and better digestion. This pose helps relief

from stress and provides good mental health. 

 

13.  Malasana (Garland Pose)

Stetches the abdominal muscles and the pelvic floor. It improves function of the

colon and helps with constipation. It also increases circulation and blood flow in

the pelvis which helps with the reproductive organs and the glands associated. It

also improves balance, concentration and focus.

 

 

14.  Dhanurasana (Bow Pose)

Increases circulation to the pelvic region and releases tension in the abdominal

organs. It also relieves menstrual discomfort, stimulate reproductive organs and

regulates menstrual flow. 

  

 

15.  Shasankasana (Moon pose/Rabbit pose)

Stimulate the thyroid and the parathyroid glands, particularly helping with

growth and metabolic function and how much calcium is released in the body and

is also responsible for maintaining hormone balance. This pose is also believed to

combat depression. 

 

 

16.  Bharadvajasana (Twist)

Boosts the nervous system and lowers blood pressure. Helps improve digestion.

Good pose for imbalance with the hormones in women. It brings a gentle

massage to the reproductive organs bringing balance to the secretion of

hormones. 

 

 

17.  Surya Namaskar (Sun Salutations)

Is a very good overall practice to restore hormonal balance in the body. It works

directly on adrenal, thyroid and pituitary glands. It improves metabolism, and it

can help you achieve pain-free periods as well. 

 

 

 

Pranayama

 

As part of a balanced programme of yoga, it is suggested that equal pranayama to asana is practised. 

1.     Nadi Shodhana (Energy Channel Purification)

This pranayama technique is extremely beneficial for calming the mind, increasing parasympathetic (rest and digest activity), and balancing the energy channels.

 

2.     Kapalbhati (Skull shining breath)

Believed to help with balancing the hormones in the body particularly reducing the stress hormone cortisol. 

 

3.     Anuloma-Viloma (alternate nostril breathing)

Also helps with balancing hormones and calming the mind.

 

4.     Ujjayi (ocean breath) 

Helps reduce depression, hypothyroidism and balances the endocrine system. Also benefitial effects on the pulmonary functions. 

 

 

5.     Brahmari (bee breath)

It affects aging reproduction, obesity, regulation of body metabolism. It directly influences hypothalamus, pituitary and pineal glands and helps to balance the endocrine system in the body and keeping the hormones in balance.  Those who are suffering from hormonal imbalance would benefit definitely from the regular of Brahmari.

 

 

Yogam Yoga is a Community-based yoga project by donation. Classes are online worldwide and in Durban, South Africa.

For more information, head to the website: https://yogamyoga.com