Yoga for hormonal balance: Add these exercises to your fitness routine for PCOS and thyroid management

Experts emphasize that yoga practice plays an important role in promoting hormonal balance, which offers potential benefits for individuals struggling with conditions such as polycystic ovary syndrome (PCOS) and thyroid disorders. These conditions can have a significant impact on hormonal levels, leading to various health challenges.

In an interview with HT Lifestyle, Himalayan Siddha Akshar, founder of Akshar Yoga Centre, shared that through specific yoga asanas (postures), pranayam (breath control) and meditation, individuals can find relief and assistance in managing hormonal imbalances. Can. He explained in detail-

• Yoga for PCOS: PCOS is a common hormonal disorder that affects people of reproductive age. It is characterized by irregular menstrual cycles, high levels of androgens (male hormones) and ovarian cysts. Yoga can help manage PCOS symptoms by addressing hormonal fluctuations and improving overall health. Asanas like –

1. Supta Baddha Konasana (Reclining Bound Angle Pose) and Bhujangasana (Cobra Pose) can stimulate the reproductive organs and regulate hormonal balance.
2. Pranayam, especially Nadi Shodhana (alternate nostril breathing), can enhance hormonal harmony and reduce stress, a factor that often aggravates PCOS symptoms.
3. Meditation and mindfulness practices can contribute to stress reduction, having a positive effect on hormonal regulation.

• Yoga for Thyroid Disorders: Thyroid disorders, including hypothyroidism and hyperthyroidism, involve an imbalance in thyroid hormone production. Yoga offers a holistic approach to supporting thyroid health, promoting balance in the endocrine system.

1. Sarvangasana (Shoulder Stand) and Halasana (Plough Pose) are beneficial for stimulating the thyroid gland and improving its function.
2. Kapalabhati pranayama, a dynamic breathing technique, can boost metabolism and support thyroid function.
3. Ujjayi Pranayama (Victorious Breath) helps balance the endocrine system, aiding in thyroid regulation.

• Overall Hormonal Balance: In addition to specific asanas for PCOS and thyroid disorders, incorporating regular yoga practice may contribute to overall hormonal balance. Stress management, a key element in hormonal health, is addressed through various yoga techniques.

1. Yoga nidra, a form of guided relaxation, can significantly reduce stress and promote hormonal balance.
2. Shavasana (Corpse Pose) at the end of a yoga session allows the body to enter a deep state of relaxation, promoting hormonal balance.
3. Balasana (Child’s Pose) is a restorative pose that calms the nervous system, indirectly affecting hormone levels.
4. Healing Walk – Raise your arms overhead, keeping them shoulder-width apart. Now, start walking in the same position with your hands raised up and your hands can remain in the air for 1-3 minutes. Initially this may not be possible as you will have to train and strengthen the muscles of your arms and shoulders. Starting with one minute increments, gradually increasing it to 1-3 minutes and so on until you are physically able to hold your arms straight up for 1-3 minutes. Do not become capable enough with the strength required to keep up. For one round of exercise you will need to do at least three sets of these walks of at least 1-3 minutes each.
5. Mind-body connection – Yoga emphasizes the connection between mind and body, believing that mental well-being is integral to hormonal balance. Practices like meditation and mindfulness increase self-awareness, thereby reducing the effects of stress on hormonal health.
6. Regular meditation practices, such as mindful breathing or mindfulness meditation, can positively impact the hypothalamus-pituitary-adrenal (HPA) axis, a key player in hormonal regulation.

They conclude, “Yoga encourages a healthy lifestyle, including mindful eating, which can support hormonal balance. Incorporating yoga practice into a daily routine can be a valuable complement to conventional treatments for hormonal imbalances, including PCOS and thyroid disorders. It provides a holistic approach addressing physical, mental and emotional aspects of well-being. By adopting the simplicity and effectiveness of yoga, individuals can take active steps toward achieving hormonal balance and overall health.