The Power of Hormone Yoga: What It Is and How It Can Help You

Let's talk about yoga and hormones. Not just because I'm such a big fan, but also because it can really impact your menstrual health. Since I completed my yoga teacher training six years ago, my yoga mat has become my go-to place almost every day, even if it's only for 15 to 20 minutes. It's a ritual that brings peace, keeps me flexible, and helps me connect more deeply with my body.

But yoga isn't just about flexibility or zen vibes. It plays an important role in supporting your hormonal balance and menstrual health.

What is hormone yoga?

Hormone yoga is a dynamic form of yoga designed to stimulate and balance your endocrine system , the system that regulates your hormones. It combines:

• targeted breathing techniques
• specific yoga postures
• and energy-generating movements

The goal? To support your hormonal glands (such as your ovaries, thyroid, pituitary, and adrenal glands) so they function better. The result? More energy, fewer hormonal issues, and a smoother cycle.

Regular practice of hormone yoga can:

• Reduce PMS symptoms
• regulate your menstrual cycle
• support fertility
• relieve menstrual pain
• and help with menopausal symptoms

Why Hormone Yoga is Important

Your hormones fluctuate throughout the month, and yoga can be a powerful tool to support your body through every phase of your cycle. A tip? Choose the right type of yoga at the right time in your cycle.

• Follicular phase (just after your period):
  Your energy is rising. This is the perfect time for Vinyasa or Power Yoga. Build strength and sweat it out on the mat.
• Luteal phase (before your period):
  Do you feel your energy turning inward? Don't force yourself, and choose a gentle form of yoga. Yin or Hatha yoga helps calm your nervous system and prepare you for your period.
• During your period:
  Gentle, restorative poses work wonders for cramps, tension, and bloating. In my book , Decode Your Cycle, I delve deeper into poses that relieve period pain, but here's a sneak peek:

Some of my favorite poses to relieve discomfort

Child's Pose
Perfect for lower back pain and to relax your entire body.

Cat-Cow Pose
A wonderful stretch that relieves cramps and stimulates blood circulation.

Downward Dog
Gives energy and calms your mind and stomach.

Reclined Butterfly
Opens your hips and relieves tension in your lower abdomen. Extra tip: place a warm cherry stone pillow on your stomach for extra comfort.

Yoga in nature

Doing yoga outdoors, on the beach, in the woods, in your garden, has an extra calming effect on your nervous system, which in turn positively influences your hormonal balance.

Benefits for your hormones:

• Lower cortisol (stress hormone): Natural environments reduce stress and calm the nervous system. Less stress = less hormonal chaos.
• More serotonin and melatonin: Natural light and fresh air improve your mood and sleep patterns, both crucial for a healthy hormonal system.
• Connecting with your cycle: Being outdoors literally helps you reconnect with natural rhythms, such as your own inner seasons (the phases of your cycle).

Learn more about the four seasons of your cycle here

Yoga with friends

Lying on the mat together, laughing, sweating (and maybe complaining about PMS for a bit 😉) creates a connection and that is worth gold for your hormones.

Benefits for your hormones:

• Oxytocin boost: Exercising together and socializing increases oxytocin, the bonding hormone that reduces stress and improves your mood.
• More relaxation: You feel supported and less alone in your struggles, which helps to reduce stress and tension.
• Motivation = consistency: Doing yoga together often makes it more fun and easier to stick with it. And regular practice is key to hormonal balance.

Conclusion

Hormone yoga is a powerful, natural way to support your cycle. You don't need any complicated tools—just a mat, your breath, and a willingness to listen to your body.

In my book The Cycle Compass, I share even more tips on how to align your exercise with your hormones, plus practical tools to help you feel better in every phase.