Hormonal Balance by Yoga & Pranayam
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Hormones are chemicals produced by glands in the endocrine system. Hormones travel through the bloodstream to the tissues and organs, delivering messages that tell the organs what to do and when to do it.
Hormones are essential for regulating most major bodily processes, so a hormonal imbalance can affect many bodily functions. Hormones help to regulate:
Females may also experience imbalances in estrogen and progesterone levels, while males are more likely to experience imbalances in testosterone levels.
Hormonal imbalances occur when there is too much or too little of a hormone in the blood.
Hormonal imbalances are more common in women pm during puberty, menstruation, pregnancy, menopause, and aging. But some people experience continual, irregular hormonal imbalances. Medical conditions that affect or involve the endocrine system or glands can lead to a hormone imbalance.
Men experience states of hormonal imbalance during their life, including puberty and aging. Hormone imbalance might also be brought on by stress, an acute injury or illness, poor nutrition, inadequate exercise, or several other factors.
The symptoms of a hormonal imbalance can vary according to which gland is affected and whether the person is male or female.
In women, the symptoms more frequently include:
When a male has low testosterone levels, their symptoms will typically include:
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.
It’s easy to see why keeping the endocrine system working at an optimal rate is essential to maintain good health!
Also, while each of the glands in the endocrine system has specific functions, and can cause certain symptoms if out of balance, the entire endocrine system is a connected system that works together. 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 specific glands, it is also important to do the kind of yoga practice that helps to keep the entire system balanced.
Hormonal imbalance in your body can manifest itself in the form of various health problems.
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. When there’s a hormonal imbalance, you could develop a wide variety of symptoms — including headaches, skin problems, insomnia, fatigue, sudden weight gain or weight loss, and muscle loss to name a few. For women, irregularities in the menstrual cycle and blood flow are very common. Think of hormonal imbalance as being a recipe of a dish, too much or too little of any ingredient affects the dish.
It’s easy to see why keeping the endocrine system working at an optimal rate is essential to maintain good health!
Also, while each of the glands in the endocrine system has specific functions, and can cause certain symptoms if out of balance, the entire endocrine system is a connected system that works together. 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 specific glands, it is also important to do the kind of yoga practice that helps to keep the entire system balanced.
This leads to consistent production and distribution of these hormones around the body.
It is very important to mindfully do the asanas and get all the attention on the endocrine system, while practising.
Some yoga poses that can help stimulate the endocrine system and promote hormonal balance include:
Shoulder Stand (Sarvangasana): This inversion pose stimulates the thyroid gland, which plays a key role in regulating metabolism and hormone production.
Plow Pose (Halasana): Similar to Shoulder Stand, Plow Pose also stimulates the thyroid gland and can help regulate metabolism.
Bridge Pose (Setu Bandhasana): This pose stretches the spine and stimulates the thyroid and pituitary glands, which are involved in hormone regulation.
Camel Pose (Ustrasana): This backbend pose can help stimulate the adrenal glands, which produce hormones related to stress response. It also stimulates the thyroid and parathyroid glands, two major hormone producing glands in your neck region.
Twisting Poses (e.g., Bharadvajasana, Marichyasana): Twisting poses massage the abdominal organs, including the pancreas and adrenal glands, which can support hormone balance.
Cobra pose (Bhujangasana): This pose stimulates the adrenal glands, helping your body combat stress and anxiety. While cobra pose is an excellent asana for your reproductive organs, it also opens up your chest, improves digestion, and stimulates the circulatory system.
Garland Pose (Malasana): Malasana pose helps to relieve any tension in the pelvic region and improves circulation to the reproductive organs. By practising this pose, you can stimulate the ovaries and regulate hormonal activity. Also useful in PCOS & PCOD.
Rabbit pose (Shashankasana): Shashank asana is a forward bend pose, it calms the mind and relieves Stress.It actitvates the thyroid glands, and Pituitary glands helping in proper secretion of hormones.Thus effective in hormone balance.Shashankasana is beneficial to improve heart health, reduce lower back pain, lowering cholesterol levels and enhance digestion. It may also help to manage weight, anger, stress and anxiety. In addition, Shashankasana may be beneficial in the case of diabetes.
Butterfly pose (Bhadrasana): Another really simple pose that opens up the hips massages the adrenalglands, butterfly is beneficial for relaxation and stress reduction as well.Butterfly pose isn’t just a yoga pose for hormonal balance. It’s also a great asana for PCOS prevention and symptom relief. You’ll also feel a good stretch in the spine and lower back.
Surya namaskar can restore hormonal balance in the body.It is an exercise that works directly on adrenal, thyroid and pituitary glands. Not only can it help in improving metabolism, it can help you achieve pain-free periods as well. What's more is that regular surya namaskar can help you achieve healthy levels of Vitamin D. It also helps to balance your Chakras.
One should daily practice 12 rounds of Suryanamaskar with complete breathing technique & right posture.
It's important to practice these poses under the guidance of a qualified yoga instructor, especially if you're new to yoga or have any health concerns.
Connect Naina Yoga in Pune for the complete guidance in a scientific manner.
Yoga nidra, also known as yogic sleep or guided relaxation, can indirectly support hormonal balance by promoting deep relaxation and reducing stress levels. When the body is in a deeply relaxed state, the parasympathetic nervous system is activated, which can help counteract the effects of stress hormones like cortisol.
Regular practice of yoga nidra can:
While yoga nidra may not directly target specific hormones, its effects on stress reduction and relaxation can create a conducive environment for the body to maintain hormonal equilibrium.
Pranayama, or yogic breathing exercises, can also contribute to hormonal balance by reducing stress and promoting relaxation. Deep breathing techniques, such as:
Diaphragmatic Breathing (DeerghaSwasam): Involves breathing deeply into the abdomen, which can activate the parasympathetic nervous system and reduce stress hormones like cortisol.
Alternate Nostril Breathing (Nadi Shodhana): Helps balance the left and right sides of the brain, promoting overall relaxation and balance in the body, including hormonal regulation.
Ujjayi Breathing: Also known as "ocean breath," this technique involves constricting the throat slightly while breathing, which can help calm the mind and reduce stress levels & also helpful to maintain the thyroid gland health resulting in proper secretion of hormones.
Bhramari Pranayama (Humming Bee Breath): Involves making a humming sound while exhaling, which can soothe the nervous system and promote relaxation, potentially affecting hormone balance. Maintaining the Pituitary gland health for balance hormone release & secretion.
Consistent practice of these pranayama techniques alongside yoga poses can provide a comprehensive approach to promoting hormonal balance and overall well-being.
Meditation can significantly influence hormonal balance by reducing stress and promoting a sense of well-being. Here's how meditation can impact hormonal levels:
Reduction in Cortisol: Cortisol, known as the stress hormone, is often elevated in response to chronic stress. Meditation has been shown to lower cortisol levels, promoting a more balanced hormonal environment.
Increase in DHEA: Meditation practices have been associated with increased levels of dehydroepiandrosterone (DHEA), a hormone that counteracts the effects of cortisol and supports overall well-being.
Enhanced Melatonin Production: Melatonin, the hormone responsible for regulating sleep-wake cycles, can be influenced by meditation. Regular meditation may promote better sleep, leading to optimized melatonin production and regulation.
Improved Serotonin Levels: Serotonin, often referred to as the "feel-good" neurotransmitter, plays a role in mood regulation. Meditation practices can boost serotonin levels, contributing to a sense of calm and happiness.
Balanced Insulin Levels: Insulin, a hormone involved in blood sugar regulation, can be influenced by meditation. Some studies suggest that meditation may improve insulin sensitivity, contributing to better blood sugar control.
Overall, meditation serves as a powerful tool for promoting hormonal balance by reducing stress, enhancing mood, and improving overall physiological function
Diet plays a crucial role in hormonal balance, as certain foods can directly impact hormone production and regulation.
Preparing & Eating food with gratitude and Positivity makes a great difference. Maintaining the mind - body coordination is also very important.
By adopting a balanced and nutrient-rich diet, you can support optimal hormonal balance and overall health. Consulting with a healthcare provider ( Naina yoga from Pune) or registered dietitian can provide personalized guidance based on individual needs and health goals.
Including Yoga, Pranayam & Meditation with Naina yoga from Pune as a part of your life with proper diet & positive lifestyle changes will definitely help to balance your hormones leading to a happy positive healthy life.
Thank you
Naina Yoga
Pune, 9890141951
