9 Yoga Poses to Balance Woman's Hormones

9 Yoga Poses to Balance Woman's Hormones

Slow down!

Dear Yogi, if I can give you only one piece of advice to balance your hormones, it is to slow down both on and off your mat. Why?

Menstruation is a natural reset period in your cycle. A built in moment to stop, reset and reflect. A literal release of what you no longer need. When your menstruation arrives, it is time to take some time off and dive in. Take care of yourself by following your natural cycle. Coming to the mat everyday is great but depending where you are in your cycle, your needs will change and you might need a more calming practice.

Remember: no two women's cycles are the same and it can be hard to slow down and surrender. Listening to our bodies is hard to do with our busy schedules.

And you know what? Some simple adjustments in your daily practice can already make a difference.

Yoga provides you the tools to transition between each phases of your cycle. This is why it's important to listen to your needs. Women suffering from PMS, premenstrual symptoms, or any other hormonal imbalance will benefit greatly from cycle tuning yoga. Schedule your practice in your routine to make sure you take the time you need often enough to see an improvement. Track your cycle in your calendar or an app to know in which phase you are in and when to change the practice slightly. You deserve to feel good throughout your whole cycle.

Your periods should feel like the opportunity to reset and restore rather than a painful and slugish week.

Yoga and PMS: How it works

I don't know if you heard about PMS before but a lot of women think that it's a normal part of the cycle, but it's not. It's linked to a hormone imbalance and you can treat it. Because your practice can be very powerful, it can support you in your hormone balancing journey. I guarantee it will help you relax and restore your energy on a deep level if you let it. I mean, doesn't it feel amazing each time you get out of the final relaxation pose?

Studies have shown that yoga can help with hormonal imbalances. Even just doing a few poses on a regular basis can help. Yoga therapists have proven that deep breathing and restorative yoga can alleviate period pain.

My Perspective

Work with your body by listening to what it needs and pay attention to your energy levels. Your body is very wise and is constantly giving you feedback. Adapt your practice to your needs, you might need an energizing flow today but tomorrow a yin class would be more beneficial. 

Your practice is a tool to keep your body balanced and healthy. Prioritize ease; even if you only take a few minutes to connect with your breath or do a few sun salutations, it will always be better than nothing. This is a special moment to connect deeply with yourself. Surrender and relinquish the need to be productive or do crazy postures. Just like your cycle, know when it's time to calm down and let go.

Resources for some tips: in my One Week RESET program, you will have access to the Living in Synch with your Cycle pdf. You will learn about the four phases of your cycle and how to adapt your diet and lifestyle to each phase.

Movements I love that help support your hormones:

-Gentle asana close to the floor

-Poses that invite you to relax and let go

-Hip opening postures

-Constructive rest (for example: feet as wide as the mat and the knees falling towards each other)

-Intuitive movement by letting your body tell you how to move without judgement

Top Yoga Poses to support your cycle

1. Child's Pose (Balasana)

Your knees are mat width apart with your big toes together, the forehead is on the ground and your arms are either along your side or in front of you.

Make it more restorative: Hug a bolster underneath your torso and head. Another great variation is to put a blanket between your hips and your feet to take away the pressure in your knees or lower back. You can play with these variations to find the perfect way to surrender in the pose.

Benefits: Child's pose opens the back by creating space for your digestive and reproductive organs. This pose also takes your focus inward and helps you to relax fully.

Extra tips: 

-Place your fists between your low belly and the hips or place a rolled blanket in that area.

-Start your practice in child's pose and come back to it near the end to notice the difference. Ask yourself how do you feel at the end of the practice compared to the beginning. This will make you realize how beneficial your practice was. (Learn more about having a home practice here).

2. Cat pose (Marjaryasana)

Come onto your hands and knees with your hands underneath your shoulders and your knees under your hips. Round your back and look towards your belly button.

Make it into a flow: This pose can fit very well with cow pose (arching the spine on all fours). You can pad your knees with a blanket if you have any sensibility.

Benefits: This move in addition with cow pose is great to release the tensions in your spine and helps circulate the energy in your pelvic area.

Extra tips:

-Play with movement: curl the toes under and bring your pelvis towards your heels when you round to go deeper into the stretch.

-When doing this, focus on the breath and try to create more space on each inhale and go deeper on the exhales.

3. Cow Pose (Bitilasana)

As explained briefly in point 2, come onto your hands and knees and arch your spine looking up towards the sky.

Adjust for comfort: Do this sitting in a crossed legged position or sitting on your heels. You can also pad any parts of your body that is uncomfortable with a blanket.

Benefits: Combined with cat pose, you will energize your reproductive organs by compressing and stretching.

Extra tips:

-Roll the hips in some circles to make sure you don't miss any tensed areas in your body. Remember to keep following the breath.

-Make this a moving meditation by closing your eyes and let yourself go with the flow.

4. Bound angle (Baddha Konasana)

Sit down with your legs in front of you with the bottom of your feet together and your knees open to the sides. You may stay here or fold forward.

Make it more Restorative: Are your knees up high? Place blocks or some pillows under them to help you relax your hips. Make this more restorative by putting a bolster underneath your torso for additional support.

Benefits: This hip opener, helps to open and release the hips and groin area to help the circulation come all the way to your reproductive organs. Bound angle is very soothing for the mind as well. 

Extra tips:

-Gently rock side to side to access all the lower back muscles.

-Use any props that you need to be able to relax completely. A block underneath your forehead might be all you need to let go and surrender.

5. Reclining twist (Supta Matsyendrasana)

Lay on your back with your knees towards your chest, open your arms to the sides and bring your knees to one side.

Make it more Restorative: Place a block underneath your knees to release the strain in your back. Play with the height of your knees, the higher you place them, the more you will feel the stretch in the upper back. Or if you feel discomfort in your shoulder, put a blanket under your shoulder blade or bend your arm.

Benefits: Twists help with tensions in your abdomen. These yoga poses act like a wet towel that you twist to drain out all the water, the tensions just melt away from your spine.

Extra tips:

-Make this a really relaxing time by putting a bolster under your legs or in between the knees.

-If having the knees stacked is uncomfortable, try keeping your feet on the floor either hip or mat width apart. It will take out the estra pressure in the back.

6. Pigeon Pose (Eka Pada Rajakapotasana)

Start in downward facing dog, bring your right knee to your right wrist and the right foot towards the left. Lengthen your left leg behind you and either stay here or bend forward.

Adapt if you need to: Use a block under your right hip if it's too far away from the mat. Place a folded blanket under your pelvis for more support. If this version is too intense, lay on your back and cross your right ankle on top of your left knee and then grab your left thigh with your hands.

Benefits: Pigeon pose provides a good stretch in your hips and groin area that will help with bringing more blood flow in your reproductive organs.

Pigeon is also great to balance your second chakra. When the second chakra is balanced you have a healthier cycle. It helps you go with the flow and accept whatever comes your way, the best way to reduce stress and anxiety. Don't you want to spend less time worrying of the past or what is to come?

Extra tips:

-Be mindful of your joints. Give yourself the options to go less deep in the pose if it feels too intense.

-Take the time to stay in the pose for a few long breaths. Hip openers can be very intense and can be hard to hold. If tears come up, let them, the hips can hold onto a lot of emotions. Take a moment to acknowledge how you feel and then let it go.

-Remember that you can modify the pose whenever you feel like it's too intense.

7. Bridge pose ( Setu Bandha Sarvangasana)

Lay on your back with your feet hip width apart and your knees bent. Lift your pelvis and, if it feels comfortable, intrelace your fingers behind you.

Make it simple: You can always keep your arms alongside the body with your palms pressing against the floor.

Benefits: Bridge stretches the front of the body which can help release the tightness in your groin and lower belly.

Extra Tips:

-Put a block under your pelvis for a more restorative variation. Remember: you want to slow down whenever you can.

-Bridge opens the front of the body. Allow your heart to open here. Release any bitterness and invite loving kindness. Ask yourself what you want to invite into your life. Add in hearth chakra affirmations.

8. Legs up the wall (Viparita Karani)

Lay on your back with your pelvis against a wall, your legs are stretched up against the wall.

Get comfy: You can do this pose wherever you want, even on your couch or in your bed.

Benefits: Legs up the wall bring back all the stagnant energy in your legs back towards your heart which will leave you feeling energized. It also helps calm your mind because you are feeling supported.

Extra Tips:

-Place a block under your pelvis.

-Place your hands on your lower belly to bring more energy and relaxation to that area.

9. Corpse Pose (Savasana)

Lay down on your back with your legs lengthened mat width apart and your arms next to your body with your palms towards the sky.

Make it more Restorative: To help ease any tensions in your lower back, place a bolster underneath your knees. You can also place it under your spine to open your heart area a little bit more. Try placing an eye pillow on your eyes.

Benefits: This is an amazing pose to relax and completely let go. Corpse pose puts all your worries to the side and allows you to restore your energy and absorb all the benefits or the previous poses.

Extra Tips:

-Start your practice with savasana and then come back to it at the end. Your menstrual cycle is supported when you relax, so add in any extra "breaks" in your practice.

-Let yourself relax completely and stay there as long as you need. Because, again, this relaxing time is the best way to support your body and let it heal. If you aren't able to stay still, you may want to listen to some soothing music or a guided meditation.

I hope this post has given you some ideas of where to start. But if you need more help, check out my Yin & Restorative videos to find classes that are calm and relaxing. 

Sending you so much light!