What actually is hormonal yoga?

Whether it’s traditional Hatha Yoga or Vidya Yoga, there are many types of yoga that can be beneficial. However, there is one form that is particularly beneficial for female yogis: Hormone Yoga. This style of yoga was originally developed by Brazilian psychologist and yoga teacher Dinah Rodrigues as an active way to counteract the hormonal changes associated with menopause. However, it has also proven effective for other hormonal issues, such as premenstrual syndrome (PMS). Furthermore, women experiencing these symptoms reported a significant increase in energy and well-being after practicing yoga. Hormone yoga also affects a woman’s menstrual cycle and fertility, which is why it is often tried by those hoping to conceive.

Background

The hormone yoga program developed by Rodrigues combines yoga exercises with Tibetan energizing techniques. In addition to physical exercises that involve intense abdominal movements, specific breathing techniques play a key role. Deep abdominal breathing is particularly important here. It is intended to massage the pelvic organs and promote blood flow to them. The combination of conscious breathing, physical movement, and relaxation exercises aims to help the body break down excess stress hormones. As antagonists to sex hormones, these can have a strong influence on the endocrine system and may even exacerbate hormone-related symptoms.

The sequence of exercises in Hormone Yoga is carefully structured and combines elements from various styles. The exercises are performed in a very dynamic and brisk manner. When practiced regularly, Hormone Yoga is said to improve your well-being, boost your vitality, and reactivate and strengthen your endocrine system by stimulating the endocrine glands. You’ll feel fitter overall!

However, there is currently no scientific evidence that hormone yoga can specifically alter hormone balance. That said, many women benefit simply from the feeling that they are doing something good for themselves and their bodies. Sharing experiences with others who are going through similar challenges can also have a positive effect on their well-being.
As with other styles of yoga, you’ll need to be patient with hormone yoga until your body gets used to the exercises. Some women feel better right after their first class. In general, however, it takes a few weeks to notice a noticeable effect. This also depends on how regularly you practice hormone yoga.

Is hormone yoga right for me?

Anyone suffering from symptoms caused by hormonal imbalances can benefit from hormone yoga:

• Women going through menopause: If hormone levels are balanced, hot flashes and similar symptoms do not occur during menopause.
• Young women: Symptoms during menstruation (PMS, abdominal cramps, etc.) can be alleviated with the help of yoga.

• Women hoping to conceive: If you’re having trouble getting pregnant, hormone yoga can help support your ovaries.
• Women who frequently experience stress: Sleep disorders and other issues can be addressed, for example, by stimulating melatonin production.

When should I avoid practicing hormone yoga?

Hormone yoga can have a very rapid effect when practiced regularly, so there are a few exceptions where you should avoid practicing it:

• Breast cancer or a hormone-related type of cancer
• Endometriosis
• Hyperthyroidism
• During pregnancy or menstruation
• Osteoporosis
• Cardiovascular disease

Hormone Yoga Exercises

To prevent injury, start by warming up with energetic movements. Then you can begin with a combination of asanas that focus on breathing and energy flow. Hormone yoga is primarily about directing energy to specific hormone glands through breathing and visualization. Since hormone yoga is a holistic system, your immune system and circulation also benefit from the exercises. To make your practice truly effective, you should practice hormone yoga for half an hour every day. If you’d like to try hormone yoga, you can start with the following exercises:

Exercise 1: The lunge

As you inhale, move your right foot between your hands from Downward-Facing Dog. Perform the Fire Breathing exercise 7–15 times. Fire Breathing, also known as Bellows Breathing, is a powerful breathing exercise. It releases a lot of energy in the body and gently massages the internal organs. Simply push your abdomen forward as you inhale and consciously draw it in as you exhale. Now direct the energy to your right ovary. Switch to the left side via Downward-Facing Dog.

Exercise 2: The Shoulder Bridge

Lie on your back with your feet hip-width apart and your legs bent. As you inhale, slowly lift your pelvis and chest off the floor, and as you exhale, lower them back down. Repeat the movement seven times, then resume bellows breathing while in the shoulder stand position. Finally, direct the energy to your thyroid gland.

Other exercises include the seated twist, the half shoulder stand, and the head-to-knee pose. As you can see, hormone yoga can help improve multiple aspects of your body, making you feel more balanced and healthier—all in a completely natural way. Yoga is always a good idea because it simply has a positive effect on you. Give it a try! Why not start right away at a yoga studio near you?