Tips & tricks · 5 min read
Hormone Yoga: Gentle Exercises for More Balance
Hormone yoga is a gentle, conscious form of yoga that helps you reconnect with your body – especially when hormonal fluctuations affect your everyday life. Whether PMS, cycle irregularities, low moods or menopause: hormone yoga aims to help you find your balance again naturally. But before we dive deeper, it's worth looking at the roots of this millennia-old practice.
The roots of yoga: a journey to yourself
Yoga originates from ancient India, where it emerged several thousand years ago in the spiritual context of Hinduism and Buddhism. The first written references to breathing techniques, meditation and postures can be found in the Vedic scriptures, which are over 5,000 years old. Particularly formative for yoga philosophy are the Yoga Sutras of Patanjali, a central guide for the inner path to calm and clarity.
The word "yoga" comes from Sanskrit and means "union" or "oneness" – referring to the harmony between body, mind and soul. This very interplay is also the goal of hormone yoga.
While classical yoga developed over millennia and spread worldwide, hormone yoga emerged as a modern adaptation – specifically for people who suffer from hormonal fluctuations and are looking for holistic support.
What distinguishes hormone yoga from classical yoga?
Hormone yoga combines classical yoga elements with targeted breathing techniques (pranayama), visualisations and the conscious activation of certain glands. The focus is less on acrobatic postures or physical fitness and more on a deep inner alignment.
While many forms of yoga aim to strengthen or stretch the whole body, hormone yoga specifically targets the hormonal (endocrine) system – in particular:
- Ovaries (for oestrogen & progesterone)
- Thyroid (for metabolism & energy)
- Pituitary gland (the superordinate control centre)
- Adrenal glands (for stress hormones like cortisol)
This makes hormone yoga a very gentle yet effective practice – particularly suitable for cycle complaints, mood swings, an unfulfilled desire to have children, exhaustion or during menopause.
What does hormone yoga do?
Hormone yoga works holistically – physically, mentally and emotionally. It can help support your body's natural balance by:
- promoting circulation in the pelvic area
- specifically activating glands such as the thyroid, pituitary and ovaries
- strengthening the parasympathetic nervous system (the part responsible for rest & regeneration)
- reducing stress and potentially lowering the stress hormone cortisol
- creating a feeling of inner calm and connection with yourself
1. Butterfly pose (Baddha Konasana)
Promotes circulation in the lower abdomen and gently opens the hips.
How to do it:
- Sit upright, ideally on a cushion.
- Bring the soles of your feet together, letting your knees fall loosely to the sides.
- Hold your feet with your hands.
- Straighten your spine and breathe calmly into your belly.
- Stay in the pose for 1–3 minutes.
Tip: You can gently flutter your knees like the wings of a butterfly. That loosens things up even more.
2. Alternate nostril breathing (Nadi Shodhana)
Calms the nervous system and helps reduce stress.
How to do it:
- Sit comfortably on the floor or on a chair.
- Rest your left hand loosely on your knee.
- With your right hand:
- Close your right nostril with your thumb → breathe in through the left
- Then close your left nostril with your ring finger → breathe out through the right
- Breathe in through the right → breathe out through the left
One round: left in – right out – right in – left out Repeat 5–8 rounds at your own rhythm.
3. Crocodile pose (Makarasana)
Deep relaxation, ideal at the end of your practice.
How to do it:
Lie on your stomach. Legs slightly apart, toes pointing outwards. Rest your forehead on your folded hands. Breathe deeply into your belly. Let your body grow heavier with every exhalation. Stay in this pose for 5 minutes – or longer.
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Hormone yoga – your invitation to inner balance
Hormone yoga is not a performance, not a competition. It is an invitation to listen within – and to give your body what it needs right now. Maybe that's a quiet breathing exercise. Maybe a gentle movement. Or simply a moment of stillness.
Yoga originated thousands of years ago in India – as a practice uniting body, mind and soul. This ancient wisdom is more relevant today than ever. Especially in a time when so many external stimuli disturb our inner balance.
Hormone yoga is your way back to yourself.
It strengthens not only your body but also your self-awareness, your composure – and your trust in yourself.
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