Balance Your Hormones Naturally with Yoga and Ayurveda

Join us at Prema Heart Yoga for a transformative journey into hormonal health through yoga, breathwork, and Ayurveda. Hormonal imbalances can impact mood, energy, sleep, and overall well-being, but through mindful movement, breath control, and self-care, we can bring balance back to our bodies.

How Stress Disrupts Hormonal Health

Chronic stress is one of the biggest disruptors of hormonal balance. When we experience stress, our bodies release cortisol—the primary stress hormone. While cortisol is essential in small amounts, prolonged stress can lead to:

• Endocrine system imbalances – Overproduction of cortisol can lead to adrenal fatigue, anxiety, and irregular menstrual cycles.
• Suppressed reproductive hormones – High cortisol levels reduce estrogen and progesterone, contributing to mood swings, low libido, and worsened perimenopausal symptoms.
• Blood sugar fluctuations – Stress-induced insulin resistance can lead to cravings, energy crashes, and weight gain.
• Poor sleep – Elevated cortisol at night decreases melatonin, leading to insomnia and restless sleep.
• Increased inflammation – Chronic stress can worsen symptoms like hot flashes, joint pain, and digestive issues.

By incorporating specific yoga postures, breathwork, and meditation, we can regulate stress, support the nervous system, and encourage the body to naturally restore hormonal balance.

Yoga for Hormonal Balance

Yoga postures can help stimulate the endocrine system, improve circulation, and regulate stress hormones.

Recommended Asanas:

• Titali Asana (Butterfly Pose) – Supports pelvic floor strength and releases tension.
• Chakki Chalanasana (Stirring the Pot Pose) – Stimulates abdominal organs and improves digestion.
• Viparita Karani (Legs Up the Wall) – Supports adrenal health and reduces fatigue.
• Kandharasana (Shoulder Bridge Pose) – Opens the chest, stimulates the thyroid, and strengthens the reproductive system.
• Bhujangasana (Cobra Pose) – Activates adrenal glands and enhances circulation.
• Malasana (Yogic Squat) – Grounds energy, supports digestion, and strengthens pelvic muscles.
• Supta Baddha Konasana (Reclining Bound Angle Pose) – Opens the hips, relieves menstrual discomfort, and calms the nervous system.
• Regular practice of these postures can support a smoother menstrual cycle, ease menopause symptoms, and enhance overall well-being.

Breathwork (Pranayama) for Hormonal Health

Breathwork is a powerful tool for managing stress, balancing the nervous system, and supporting hormonal function.

• Chandra Bhedana (Left Nostril Breathing) – Activates the parasympathetic nervous system, cooling the body and calming the mind. Especially helpful for reducing anxiety, cooling hot flashes, and improving sleep.
• Nadi Shodhana (Alternate Nostril Breathing) – Harmonizes the left and right brain hemispheres, reducing stress and promoting mental clarity.
• Sheetali / Sheetkari (Cooling Breath) – Helps with overheating, night sweats, and emotional imbalances.
• Ayurvedic Self-Care for Hormonal Balance

Ayurveda, the sister science of yoga, offers simple daily practices that support hormonal health.

Daily Rituals (Dinacharya):

• Wake with the Sun – Sync your body with natural rhythms for better sleep and energy.
• Abhyanga (Self-Massage with Warm Oil) – Nourishes the nervous system and promotes relaxation.
• Dry Brushing (Garshana) – Stimulates circulation and detoxification.
• Oil Pulling – Supports oral and gut health, which are linked to hormone regulation.

Foods & Herbs for Hormonal Harmony:

• Eat warm, grounding foods – Soups, stews, and kitchari help balance digestion.
• Incorporate healthy fats – Ghee, coconut oil, sesame seeds, and flaxseeds support hormone production.
• Balance blood sugar – Avoid refined sugar and opt for whole grains, legumes, and fiber-rich meals.
• Herbal Support:

• 1. Shatavari – Supports estrogen balance and reproductive health.

  2. Ashwagandha – Reduces stress and adrenal fatigue.

  3. Brahmi – Calms the nervous system and supports cognitive function.

Experience the Transformation

At Prema Heart Yoga, we are passionate about empowering women to take charge of their hormonal health through holistic, time-tested practices. Join our upcoming Yoga Therapy for Hormonal Balance workshop, where we will dive deeper into these techniques with an experiential session tailored to your needs.

Ready to find balance?

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