Yoga Poses for Hormonal Balance and Stress Relief

22 May 2025

Feeling out of sync? Stress piling up like an endless to-do list? Your hormones might be playing a game of tug-of-war behind the scenes. The good news? Yoga can help restore balance and melt away stress with simple, effective poses.

Hormones control everything from mood and metabolism to sleep and digestion. When they’re out of balance, life feels chaotic—mood swings, fatigue, anxiety, and even weight gain can creep in. Instead of relying solely on medication, why not tap into the natural power of yoga? Let’s dive into the best yoga poses to bring your hormones back in check and keep stress at bay.

How Yoga Helps with Hormonal Balance

Yoga isn’t just about flexibility—it’s a powerhouse for your endocrine system (the system responsible for hormone production). Regular practice helps:

- Stimulate the glands that produce hormones (thyroid, adrenal, pituitary, and ovaries/testes)
- Improve blood circulation, ensuring nutrients reach the glands
- Reduce cortisol (the stress hormone)
- Promote relaxation and better sleep
- Support digestion, which is key for hormone regulation

Now, let’s roll out the mat and get into some hormone-balancing, stress-busting poses!

1. Balasana (Child’s Pose) – Instant Stress Relief

Child’s Pose is like a warm hug for your nervous system. It calms the mind, reduces stress, and gently stretches the lower back and hips.

How to Do It:

- Kneel on the mat, big toes touching, knees wide apart.
- Lower your torso forward, resting your forehead on the mat.
- Extend your arms in front or rest them by your sides.
- Take slow, deep breaths, feeling your belly expand against your thighs.

Why It Works:

This pose activates the parasympathetic nervous system, easing stress and lowering cortisol levels. It also promotes deep belly breathing, which helps regulate hormones like oxytocin and serotonin.

2. Viparita Karani (Legs-Up-The-Wall Pose) – A Natural Reset

This simple, yet powerful pose helps balance hormones by improving circulation and reducing adrenal fatigue.

How to Do It:

- Sit sideways against a wall, then lie back and extend your legs up against the wall.
- Keep your arms relaxed by your sides.
- Breathe deeply, holding the pose for 5-10 minutes.

Why It Works:

Elevating the legs encourages blood flow to the brain and endocrine glands, helping to calm the nervous system and balance cortisol levels. It also relieves menstrual discomfort and aids in thyroid function.

3. Setu Bandhasana (Bridge Pose) – Boosts Thyroid Function

Bridge Pose stimulates the thyroid and helps regulate metabolism, making it a must-do for hormonal balance.

How to Do It:

- Lie on your back, knees bent, feet hip-width apart.
- Press into your feet and lift your hips toward the ceiling.
- Clasp your hands under your back for support and hold for 30 seconds.

Why It Works:

This pose activates the thyroid gland by gently compressing and massaging it, improving hormonal secretion and overall balance.

4. Bhujangasana (Cobra Pose) – Supports Adrenal and Thyroid Health

Cobra Pose stimulates the adrenal glands, responsible for producing cortisol and adrenaline—key players in stress response.

How to Do It:

- Lie on your stomach, hands under your shoulders.
- Press into your palms and lift your chest, keeping elbows slightly bent.
- Hold for 15-30 seconds, then lower down.

Why It Works:

This gentle backbend boosts energy levels, improves circulation, and enhances thyroid function. It’s particularly beneficial for those experiencing adrenal fatigue.

5. Supta Baddha Konasana (Reclining Bound Angle Pose) – Hormonal Harmony

This pose is a game-changer for women, helping to balance reproductive hormones, reduce PMS symptoms, and calm the nervous system.

How to Do It:

- Lie on your back, bringing the soles of your feet together.
- Allow your knees to drop outward, relaxing your hips.
- Rest your hands on your belly or by your sides, breathing deeply.

Why It Works:

It eases menstrual discomfort, promotes circulation to the reproductive organs, and reduces stress-related hormonal imbalances.

6. Ustrasana (Camel Pose) – Unlock Energy Flow

Camel Pose stimulates the endocrine glands, especially the thyroid and parathyroid, giving a much-needed boost to hormone production.

How to Do It:

- Kneel on the mat, legs hip-width apart.
- Place your hands on your lower back for support.
- Lean back, reaching for your heels while keeping your chest lifted.
- Hold for a few breaths, then slowly return to a neutral position.

Why It Works:

It improves thyroid function, enhances digestion, and energizes the entire body, counteracting fatigue caused by hormonal imbalances.

7. Paschimottanasana (Seated Forward Bend) – Cortisol-Calming Pose

Forward bends are fantastic for reducing stress and promoting relaxation by activating the parasympathetic nervous system.

How to Do It:

- Sit with your legs extended straight.
- Inhale, lengthen your spine, then exhale and fold forward, reaching for your feet.
- Hold for 30 seconds, breathing deeply.

Why It Works:

This pose helps lower cortisol levels, calm the mind, and improve digestion—an essential factor in hormone balance.

8. Ardha Matsyendrasana (Seated Twist) – Detox and Balance

Twists are known for their detoxifying effects, supporting the liver—a crucial organ for hormone regulation.

How to Do It:

- Sit with your legs extended.
- Bend your right knee and cross it over your left leg.
- Place your right hand behind you for support and twist to the right, placing your left elbow outside your right knee.
- Breathe and hold for 20-30 seconds before switching sides.

Why It Works:

This pose stimulates the liver, aiding in the detoxification of excess hormones and improving digestion for better overall balance.

9. Shavasana (Corpse Pose) – Ultimate Stress Buster

Saving the best for last—Shavasana is the ultimate relaxation pose, allowing the body to absorb all the benefits of your practice.

How to Do It:

- Lie flat on your back, arms relaxed by your sides, palms facing up.
- Close your eyes and focus on your breath.
- Stay here for 5-10 minutes.

Why It Works:

Shavasana allows the nervous system to reset, reducing stress hormones while enhancing hormonal equilibrium. It's like hitting the reset button for your body and mind.

Final Thoughts

Yoga isn’t a magic pill, but it’s pretty close. With consistent practice, you’ll notice improved mood, balanced hormones, and reduced stress levels. Whether you’re dealing with anxiety, adrenal fatigue, or hormonal imbalances, these yoga poses can work wonders.

So, unroll your mat, take a deep breath, and let yoga bring back the balance your body craves.