Yoga – An Effective Technique To Maintain Hormonal Imbalance

Hormones

Hormones are chemicals produced by glands in the endocrine system and released into the bloodstream. Hormonal imbalances happen when there is too much or too little of a hormone in the bloodstream. Hormones play an important role in our bodies. Because of their essential role in the body, even small hormonal imbalances can cause side effects throughout the body.

Hormones are important for regulating many different processes in the body including appetite and metabolism, sleep cycles, reproductive cycles and sexual function, body temperature, and mood. An imbalance in hormones can be caused by unusually high stress, insufficient sleep, an unhealthy diet, diabetes, menopause, pregnancy, thyroid problems, and other conditions. For women, irregularities in the menstrual cycle and blood flow are very common.

Symptoms Of Hormonal Imbalance

The symptoms of Hormonal Imbalance will depend on which hormones or glands aren’t working properly. Symptoms connected with the more common causes of hormonal imbalances include:

• Mood Swing.
• Heavy or Painful Periods.
• Bloating.
• Low libido.
• Insomnia(poor-quality sleep).
• Unexplained weight gain.
• Skin problems.
• Fertility problems.
• Headaches.
• Weak bone.
• Vaginal Dryness.

Causes Of A Hormonal Imbalance

There are many possible causes of a hormonal imbalance. Causes differ depending on which hormones or glands are affected. Common causes of hormonal imbalance include:

• Hormone therapy.
• Medications.
• Cancer treatments such as chemotherapy.
• Pituitary tumors.
• Eating disorders.
• Stress.
• Injury or trauma.
• Diabetes (type 1 and type 2).
• Hyperthyroidism.
• Addison’s disease.
• Menopause.
• Primary ovarian insufficiency, (premature menopause).
• Pregnancy.
• Breastfeeding.
• PCOS.
• Hormone drugs such as birth control pills.

Importance Of Yoga To Maintain Hormonal Imbalance

Restoring the balance of your natural hormones can maintain the quality of your physical and mental health. One of the ways to balance these hormones is through yoga practice. The endocrine system is made up of a collection of hormone-producing glands. The hormones produced are essential to carry out practically every function in the body, ranging from maintenance of energy levels, metabolism, sexual function, mood, growth, and development. If one gland is out of balance, it is likely to affect other glands in the system as well.

So while we can choose yoga poses that impact special glands, it is also important to do the kind of yoga practice that helps to keep the entire system balanced. Certain yoga poses can stimulate the overall system, and help them maintain optimal function. This leads to the regular production and distribution of these hormones around the body. Breathing is one of the great factors while performing Yoga. It is beneficial for stimulating the endocrine system, helping it to function more effectively.

One of the causes of Hormonal imbalance is stress. Practicing yoga helps to reduce stress and related problems. Incorporating pranayama and meditation techniques will also be helpful to reduce stress.

Yoga Poses For Hormonal Imbalance

Hormonal imbalance in your body can reveal itself in the form of various health problems. By practicing yoga regularly we can maintain hormonal levels in our bodies. It is very important to mindfully do the asanas and get all the attention on the endocrine system while practicing. Some of the yoga asanas are explained below:

• Fish Pose (Matsyasana)

  This yoga pose opens your chest and counters a deskbound lifestyle, which can cause neck and upper back tension. Place a block at medium height, the long way, between your shoulder blades. Place another at the same height underneath the back of your head, like a pillow. Keep your palms up; relax your legs, arms, and face; and focus on breathing. Stay here for 3–5 minutes.
  
  The asana stimulates the pituitary gland and increases the blood supply into the head. It helps in dealing with respiratory problems and is helpful with asthma and bronchitis. It improves the rhythmic breathing pattern. The asana also improves the reproductive system and regulates the flow of menstruation in women.

• Surya namaskar (sun salutation)

  Surya Namaskar or sun salutation is an exercise that strengthens your back and your muscles. Some of the benefits of Surya Namaskar include helping lose weight, skin glowing, better digestive system, Ensures regular menstrual cycle, Brings down blood sugar level, Improves anxiety, Helps your body detox, Battles insomnia, etc. So by doing this yoga pose helps to reduce the symptoms of Hormonal imbalance.

• Garland Pose (Malasana)

  We can do this yoga pose like this. Bring your feet about mat-width apart and slightly turn out your toes. Come into a squat; if your heels lift from the floor, place a blanket underneath them. Reach your hands forward and bring your forearms to the ground to try to lower your torso between your thighs. Remain there, or bring your hands to prayer position. Stay here for 10 breaths.
  
  Malasana stretches the thighs, groin, hips, ankles, and torso. It tones the abdominal muscles and improves the function of the colon to help with elimination. This pose also increases circulation and blood flow in the pelvis, which can help regulate sexual energy.

• Marichi’s pose A (Marichyasana A)

  Marichyasana can have some incredible benefits such as it also stimulates the abdominal organs such as the liver and kidney. It calms and relaxes your mind and body. This asana relieves fatigue when done regularly. Marichyasana is said to be beneficial for relieving menstrual cramps. Marichyasana helps to stretch your spine and shoulders.
  
  By doing this yoga comes into Dandasana (Staff Pose), with your legs straight out in front of you. Keep your left leg straight, and bend your right knee so it points to the ceiling. Place your left hand on the floor for support as you reach your right arm forward toward your left foot. Stay here, or if your right shoulder is comfortably past your right leg, wrap your right arm around your right knee; bring the left arm back, and reach for your left wrist. Inhale to lengthen and look up. Exhale and fold into the pose. Hold for 5–10 slow breaths. Repeat on the left side.

• Bound Angle Pose (Baddha Konasana)

  For doing this pose sit with your legs straight out in front of you, raising your pelvis on a blanket if your hips or groins are tight. Exhale, bend your knees, pull your heels toward your pelvis, then drop your knees out to the sides and press the soles of your feet together.
  
  This Asana stretches your knees, groin and hips, lower back and inner thighs, stimulates your abdominal organs, ovaries, prostate glands, and bladder. The asana stimulates your cardiovascular activity and blood circulation. It also helps to relieve stress, anxiety, and depression.

• Alternate-Nostril Breathing or Channel-Clearing Breath (Nadi Shodhana Pranayama)

  Alternate nostril breathing is a yogic breath control practice. In Sanskrit, it's known as Nadi shodhana pranayama. This translates as a “subtle energy clearing breathing technique.” This type of breathwork can be done as part of yoga or meditation practice. It is an effective technique to control hormonal imbalance.
  
  With regular practice, alternate-nostril breathing can bring better balance to your nervous system and less stress response and activity over time. It lowers blood pressure. Deep breathing and alternate-nostril breathing slow your heartbeat and lower your blood pressure. It improves breathing.

• Bhujangasana or cobra pose

  Bhujangasana is extremely beneficial for stress management. This asana increases flexibility and strengthens the muscles surrounding the spinal column. The endocrine system's organs, particularly the adrenal gland and pancreas, are activated in Bhujangasana, which helps to strengthen them.

• Setubandhasana or bridge pose

  The most important benefit of this asana is that it stimulates the lungs, thyroid glands, and abdominal organs. This yoga pose helps to reduce the symptoms of hormonal imbalance such as it improves circulation of blood, helps to alleviate stress and mild depression, calms the brain and central nervous system. It also improves digestion.

• Sasangasana or rabbit pose

  This asana is very helpful for the thyroid and the parathyroid organs. Rabbit Pose relaxes the nervous system and can help with both depression and insomnia. It is also great for cold and flu season as it boosts the immune system while alleviating cold and sinus symptoms. The big forward bend in the rabbit pose strengthens and tones the abdomen while stretching the back body.

• Ustrasana or camel pose

  As shown by yogi lessons, this posture nourishes the thyroid and parathyroid organs. These organs are significant in your endocrine framework. It reduces fat on thighs, opens up the hips, stretches deep hip flexors, stretches and strengthens the shoulders and back. It also expands the abdominal region, improving digestion and elimination. Thus it is considered an effective yoga technique to maintain hormonal levels in the body.

• Corpse Pose (Shavasana)

  Corpse Pose, or Mrtasana, is an asana in hatha yoga and modern yoga as exercise, often used for relaxation at the end of a session. It is the usual pose for the practice of yoga Nidra meditation. It calms the central nervous system and calms the mind, aiding the digestive and immune systems, reducing stress, headache, fatigue, and anxiety. It also helps lower blood pressure and Promotes spiritual awakening and awareness of higher consciousness.

Yoga is an important technique for both internal and external parts of our body. It helps to maintain the hormonal imbalance effectively. some of the yoga poses that are beneficial for hormonal imbalance are fish pose, Surya Namaskara, garland pose, mariachi's pose A, bound angle pose, alternate-nostril breathing, Bhujangasana, Setubandhasana, Sasangasana, Ustrasana, and Shavasana.

Conclusion

All the information related to Yoga is based on different yoga resources. Always prefer the advice of a yogic practitioner before doing different yoga poses.