yoga asanas for hormonal balance: 12 Yoga Asanas That Can Help You Regulate Hormones

yoga asanas for hormonal balance

Doing yoga asanas for hormonal balance is a great way to balance out hormones. As your hormones can play a very influential role in your accelerated pace of life.

Moreover, restoring the balance of your natural hormones can maintain the quality of your physical and mental health.

It is found that yoga can be hugely beneficial to everyone and anyone when it comes to restoring natural hormonal balance.

What is hormonal imbalance?

You can call hormones your body’s chemical messengers.

Well, because hormones are chemicals that are produced by glands in the endocrine system.  And,  hormones then travel through the bloodstream to the tissues and organs, delivering messages that tell the organs what to do and when to do it.

Your hormones help control many of your body’s major processes, including metabolism and reproduction.

When your body has a hormonal imbalance, you have too much or too little of a certain hormone. And when it comes to hormones even tiny changes can have serious effects throughout your whole body.

You can think of hormones like a cake recipe. And you know, too much or too little of any one ingredient affects the final product.

What are the Causes of hormonal imbalance?

There may be many possible causes of a hormonal imbalance. It differs depending on which hormones or glands are affected. 

Some very Common causes of hormonal imbalance include the following.

  1. hormone therapy
  2. medications
  3. cancer treatments such as chemotherapy
  4. tumors, whether cancerous or benign
  5. pituitary tumors
  6. eating disorders
  7. stress
  8. injury or trauma

See also…Best Yoga For Healthy Liver.

What are the symptoms of hormonal imbalance?

Now that, when you know what hormonal imbalance is, its causes, and how it plays an integral role in your overall health

It’s time to know about the broad range of signs or symptoms that could signal a hormonal imbalance. 

Note that, signs or symptoms will depend on which hormones or glands aren’t working properly.

Some common hormonal conditions affecting both men and women could cause any of the following signs or symptoms:     

  • weight gain
  • a hump of fat between the shoulders
  • unexplained, and sometimes sudden, weight loss
  • fatigue
  • muscle weakness
  • muscle aches, tenderness, and stiffness
  • pain, stiffness, or swelling in your joints
  • increased or decreased heart rate
  • sweating
  • increased sensitivity to cold or heat
  • constipation or more frequent bowel movements
  • frequent urination
  • increased thirst
  • increased hunger
  • decreased sex drive
  • depression
  • nervousness, anxiety, or irritability
  • blurred vision
  • infertility
  • thinning hair or fine, brittle hair
  • dry skin
  • puffy face
  • rounded face
  • purple or pink stretch marks

Note that these symptoms are nonspecific, and having them doesn’t necessarily mean that you have a hormonal imbalance.

See also…Super Foods To Reduce Stress.

yoga asanas for hormonal balance

yoga poses in yoga asanas for hormonal balance, can stimulate the hormone-producing glands and help them maintain optimal function. 

Which in terms can lead to consistent production and distribution of these hormones around the body. 

1: cobra pose or Bhujangasana

Cobra Pose is very good for the adrenal gland. The asana can help the adrenal gland to function better, therefore allowing your body to release tension and stress.

Begin with lying down flat on your stomach with your legs together and your palms flat on the floor beside your shoulders. 

Now, make your head resting flat on the floor, and you can then lift your head and chest upward by pushing your arms against the floor. 

you will be inhaling while going up and exhaling deeply, before lowering yourself back down toward the ground. Hold this pose for 1-4 minutes.

2. Setubandhasana or bridge pose

Begin with Lying down on your back with your feet hip-width apart. Now, start to bend your knees and place your hands by your side. 

As you inhale, press your feet into the ground and gently lift your hips. keep Pressing your arms and shoulders on the ground, lengthen your tailbone and lift your chest. 

Hold this pose for 1-4 minutes.

3. Malasana or Garland Pose

These yoga asanas for hormonal balance work on your digestive tract. And it provides an intense stretch at the hip, hamstrings, and lower back. 

As a result, it strengthens the core and pelvic floor and relieves tension in the hip.

Begin with standing up tall keeping your feet a little wider than hip-width distance. 

Now, join your hands in front of your chest in namaskar mudra. 

Slowly bend your knees, lowering your hip towards the floor while exhaling out. 

Make your upper arms inside your knees, bending the elbows to press against your thighs and join the palms together. 

Keep your spine straight and hold this pose for 1-3 minutes.

4. Sasangasana or Rabbit pose

These yoga asanas for hormonal balance work to stimulate the thyroid and the parathyroid glands. It may also help combat depression. 

The thyroid gland and The parathyroid glands are both located in the neck. And regulate growth, metabolic function, and control the amount of calcium released respectively. 

Begin with sitting on your heels in vajrasana or hero pose. Now extend back your arms and hold onto the soles of your feet. 

Start to tuck your chin inward toward your chest. And as you round your body forward, hinging your body at your hips drop your head toward the floor. 

Try to make your head touch your feet and lift your hips upward slightly as the crown of your head rests on the floor. hold the pose for 1-3 minutes

5. Ustrasana or camel pose

Begin with your body kneeling upright and hips stacked over the knees. Now, take your hand on the back of your pelvis, and rest it there with your fingers pointing on the floor.

Leading with the chest, roll back your shoulder. Now, start moving your hips and thighs forward to gently lean back. 

Make your chin slightly tucked toward your chest, keeping your gaze forward. Hold this pose for 1-2 minutes

See also…Foods To Improve Lungs Health.

6 Baddha Konasana or Butterfly pose

These yoga asanas for hormonal balance are great yoga asanas to balance the reproductive hormones (testosterone, estrogen).

Begin with Sitting with your erect spine and legs spread straight out. Bend your knees and take your feet towards your pelvis. 

Now soles of your feet should be touching each other. 

And grab your feet tightly with your hands. 

Make an effort to keep the heels as close to the genitals as possible. At last, start flapping both the legs up and down like the wings of a butterfly. 

Do this yoga asana for 3-4 minutes

7  Marichyasana or Marichi’s pose

These yoga asanas for hormonal balance help stimulate our digestion and regulate the Thyroid hormones that are crucial to a fast and healthy metabolism.

Begin with a staff pose and bend your left foot, bringing the left heel close to the hip. 

Keep the right leg straight and bring the right hand outside the left thigh. 

Try holding the pose for 2-3 minutes.

8  Shalabhasana or Locust Pose

Begin with lying down on your belly with your arms by your side and forehead resting on the floor. 

Turn your big toes towards each other. Now, while exhaling, lift your head, upper torso, arms, and legs off the floor. 

Try and maintain the balance. make sure your arms are parallel to the floor, your back is stretched and you are looking forward. 

Hold the pose for 1-2 minutes.

9  Navasana or boat pose

This yoga asana is known to regulate thyroid function, strengthens the legs, spine, and neck, and also helps tone the waist, abdomen, and back. 

It is also good for reproductive organs. 

Let’s begin, with sitting on your mat with the legs bent from the knees. 

Now, Slowly lift the legs up straight in the air and simultaneously straighten the hands in line with the knees parallel to the floor.

Keep the balance on your hip joint, lengthen your spine and relax your shoulders.

Now, keep your legs and torso up at an ideal angle of 45 degrees from the floor. 

Hold this pose for 1-4 minutes.

10  Dhanurasana or bow pose

These yoga asanas for hormonal balance increase circulation in the head and pelvic region. 

It releases tension from the abdomen region and strengthens it and the organs around it. 

It also strengthens the reproductive organs if performed regularly.

Begin with lying down on the floor flat on your stomach. 

Stretch your hands and bend your legs from the knee keeping your knee hip-width apart. 

Now, extend your hands behind, try to grab your ankles from the outside. hold this pose for 2-3 minutes.

11 Balasana or child’s pose

The Balasana or child’s pose relaxes your central nervous system, making it great to manage stress. 

It also releases lower back tension, PMS symptoms, menstrual cramps, and normalizes blood flow throughout the body.

Begin with Kneeling on the floor. Now, touch your big toes together and sit on your heels, and separate your knees about as wide as your hips. 

Now, while exhaling, lay your torso down between your thighs and bends forward from the waist bringing your head down in front to touch the floor. 

Keep your hand on the floor alongside your torso. 

Hold this pose for 2-5 minutes.

12 Ardha Chandrasana or Half Moon Pose

Improves digestion, reduces anxiety, depression, Improves balance, coordination, Relieves stress are some Collateral Benefits of this yoga pose. 

Start with coming to Triangle Pose (with the right leg forward). 

Now, Drop your right hand towards the floor in front of your right foot. Make sure your hand and leg are parallel. 

Keeping your right leg straight and at the same time lift your left foot off the floor. And make it parallel to the floor. 

Balance out your body on the right foot. Now, make your left hand pointing toward the ceiling. 

Hold this pose for 1-3 minutes.

See also…Best Hair Growth Foods.

5 common hormonal imbalances.

1: Cortisol

What is cortisol?

Cortisol is a hormone that is produced in your adrenal gland that helps memory formation, metabolism, inflammation. 

It is also called the stress hormone and it is also found that it also helps in regulating blood sugar. 

high cortisol.

low cortisol.

2: Estrogen

What is estrogen?

Now, one of the main sex hormones in women is estrogen and men have estrogen too. while the amount in men is secreted smaller amounts and do not experience the same effects from estrogen that women do.

high estrogen.

low estrogen.

3: Insulin

What is insulin?

This hormone is produced by the pancreas and it regulates your muscles, fat, and liver to absorb glucose. It’s generally referred to as blood sugar, and breakdown fat and protein in order to regulate your metabolic process.

high insulin.

low insulin.

4: Progesterone

What is progesterone?

Progesterone hormone is generally thought to be only a women’s hormone, but men have progesterone as well. For women, it is crucial in menstruation and porting the early stages of pregnancy. 

And in men, progesterone helps support fertility and balances the effects of estrogen on the body.

high progesterone.

low progesterone.

5: Testosterone

What is testosterone?

While Testosterone is the main sex hormone in men, women also have testosterone but in very smaller amounts. And women do not experience the same effects from testosterone as men do.

high testosterone.

low testosterone.

Apart from yoga asanas for hormonal balance. How else can I balance my hormones in my body?

A nutritious diet and a few other important things you can do along with these yoga asanas for hormonal balance can be adopted to cure your hormonal imbalance.

  • Learn to Manage Stress
  • Consume Healthy Fats
  • Engage in Regular Exercise
  • Get High-Quality Sleep
  • Eating Enough Protein at Every Meal.
  • Avoid Overeating and Undereating[1][2]
  • Avoid Sugar and Refined Carbs
  • Consume a High-Fiber Diet
  • Drink Green Tea
  • Eat Eggs 
  • Often Eat Fatty Fish 
  • Stay Away From Sugary Beverages


Try incorporating these yoga asanas for hormonal balance and dietary advice in your daily routine.  

As, Hormones have very profound effects on your mental, physical and emotional health. 

These can play a major role in controlling your appetite, weight, and mood, among other things.

Normally, your endocrine glands produce the very precise amount of each hormone needed for the body’s functions. 

However, hormonal imbalances have become very common these days and with today’s fast-paced modern lifestyle. 

Fortunately, yoga asanas for hormonal balance and the above diet are natural ways to balance your hormones. Apart from that, healthy lifestyle behaviors may help improve your hormonal health and allow you to feel and perform at your very best.

See also… Weight loss Yoga Poses.