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 a big fan, but because it can genuinely impact your menstrual health. Ever since I completed my yoga teacher training six years ago, my yoga mat has become a near-daily ritual — even if it’s just for 15 to 20 minutes. It’s a practice that brings calm, keeps me flexible, and helps me stay connected to my body.

But yoga isn’t just about flexibility or zen vibes. It also plays a key role in supporting your hormonal balance and menstrual well-being.

What is hormone yoga?
Hormone yoga is a dynamic form of yoga designed to stimulate and balance your endocrine system — the system responsible for regulating your hormones. It combines:

• targeted breathing techniques
• specific yoga postures
• and energizing movements

The goal? To support the glands that produce your hormones (like your ovaries, thyroid, pituitary gland, and adrenal glands), so they function more effectively. The result? More energy, fewer hormonal complaints, and a smoother cycle.

• Reduce PMS symptoms
• Regulate your menstrual cycle
• Support fertility
• Ease menstrual pain
• Help with perimenopause or menopause

Why Hormone Yoga Matters

Your hormones fluctuate throughout the month, and yoga can be a powerful way to support your body in every phase of your cycle. The key? Choosing the right type of yoga for the phase you're in.

Follicular phase (just after your period):
Your energy is rising. This is the time for Vinyasa or Power Yoga, build strength, generate heat, and sweat it out.

Luteal phase (before your period):
Feel your energy turning inward? Don’t push. Opt for something slower. Yin or Hatha Yoga will help calm your nervous system and prepare your body for menstruation.

During your period:
Gentle, restorative poses can work wonders for cramps, tension, and bloating. In my book Decode Your Cycle, I dive deeper into pain-relieving poses, but here’s a sneak peek:

A Few of My Go-To Poses to Relieve Discomfort

Child’s Pose
Perfect for lower back pain and full-body relaxation.

Cat-Cow Pose
A soothing stretch that boosts circulation and helps relieve cramps.

Downward Dog
Energizing yet calming, especially good for both mind and belly.

Reclined Butterfly
Opens the hips and eases abdominal tension. Bonus tip: Place a warm pillow or heat pack on your lower belly for ultimate comfort.

Yoga in Nature

Practicing yoga outdoors, on the beach, in the forest, or even in your garden—has an extra calming effect on your nervous system, which positively impacts your hormonal balance.

Benefits for your hormones:

• Less cortisol (stress hormone): Natural settings reduce stress and soothe your nervous system. Less stress = less hormonal chaos.
  
  
• More serotonin and melatonin: Daylight and fresh air help boost your mood and improve sleep—two essentials for hormone health.
  
  
• Reconnect with your cycle: Being outdoors helps you tune back into natural rhythms—like your own inner seasons (the phases of your cycle).
  
  

Want to learn more about the four inner seasons? Read more here.

Yoga with Friends

Rolling out your mat with your besties—laughing, sweating, and maybe venting a little about PMS 😉, creates connection, and that’s gold for your hormones.

Benefits for your hormones:

• Oxytocin boost: Moving together and social connection raise oxytocin, the “connection hormone” that reduces stress and lifts your mood.
  
  
• More relaxation: You feel supported and less alone, which lowers both mental and physical tension.
  
  
• Motivation = consistency: Yoga with friends often means more fun, and more follow-through. And consistency is key when it comes to hormone balance.
  
  

Conclusion

Hormone yoga is a powerful, natural way to support your cycle. No fancy tools needed, just a mat, your breath, and the willingness to listen to your body.

In my book Decode Your Cycle, I share even more tips on syncing movement with your hormones, plus practical tools to help you feel better in every phase.

Your body already knows what it needs. Yoga simply helps you listen.