Yoga for Hormonal Imbalance: 9 Poses, Mudras & Breathing Techniques

Hormonal imbalances affect nearly every woman at some stage of life — whether during puberty, menstruation, pregnancy, perimenopause, or menopause. Stress, poor sleep, and lifestyle factors further disrupt the endocrine system, causing symptoms like irregular cycles, mood swings, weight gain, acne, and fatigue.

Yoga offers a natural and effective way to restore hormonal balance. It works by reducing cortisol levels, stimulating endocrine glands, and activating the parasympathetic nervous system. Research shows that consistent yoga practice can ease conditions such as PCOS, thyroid dysfunction, menopause symptoms, and stress-related hormonal imbalances.

Unlike medications that often target symptoms, yoga supports long-term healing by addressing the root causes. It helps calm the stress response, enhances circulation to hormone-producing glands, and promotes the body’s natural ability to regulate itself.

Continue reading to discover how yoga supports hormonal health, learn 9 effective poses, mudras, and breathing techniques designed to naturally restore hormonal balance.

Understanding Hormonal Imbalance

Hormones are powerful chemical messengers that influence your mood, energy levels, sleep quality, metabolism, and skin clarity. When imbalanced, the effects ripple throughout your body. Recognizing the symptoms and understanding the root causes is the first step toward restoring that balance.

Common Symptoms of Hormonal Imbalance

Reproductive Health

• Irregular menstrual cycles
• PMS and severe cramps
• Fertility challenges
• Menopausal symptoms (hot flashes, night sweats)

Physical Symptoms

• Weight gain or difficulty losing weight
• Hormonal acne
• Hair loss or excessive hair growth
• Fatigue and low energy
• Insomnia and sleep disruptions

Mental & Emotional

• Mood swings and irritability
• Anxiety and depression
• Brain fog and memory issues
• Lowered immunity

Metabolic Issues

• Thyroid problems (hypo/hyperthyroidism)
• Blood sugar imbalances
• Digestive problems

Yoga for Hormonal Imbalance: The Science

Yoga supports hormonal balance through three core mechanisms:

1. Lowers Stress Hormones: Chronic stress elevates cortisol, disrupting other hormones like estrogen, progesterone, and thyroid. Yoga activates the parasympathetic nervous system to calm this response.
2. Stimulates Endocrine Glands: Specific poses target hormone-producing glands:

• Shoulder Stand: Thyroid
• Camel Pose: Adrenals
• Cobra Pose: Ovaries
• Bridge Pose: Pituitary

3. Improves Circulation & Detox: Better blood flow nourishes glands and removes toxins, enhancing hormone production and regulation.

[inline-CTA-1]

9 Best Yoga Poses for Hormonal Balance

Discover 9 effective poses that stimulate specific glands, reduce stress, and support overall hormonal balance.

1. Cobra Pose 
2. Camel Pose 
3. Butterfly Pose 
4. Bridge Pose 
5. Supine Spinal Twist
6. Shoulder Stand
7. Legs Up The Wall Pose 
8. Corpse Pose

1. Cobra Pose (Bhujangasana)

Stimulates adrenal glands, opens the chest and reproductive organs, eases menstrual discomfort.

1. Lie face down with legs extended, tops of feet on the mat.
2. Place your palms under your shoulders, elbows tucked in.
3. Inhale and lift your chest by pressing into your hands.
4. Keep your shoulders down and elbows slightly bent.
5. Hold for 30–60 seconds, breathing deeply.

Modification: Use forearms (Sphinx Pose) for a gentler variation.

2. Camel Pose (Ustrasana)

Stimulates thyroid and parathyroid glands, supports digestion and reproductive organ function.

1. Kneel on the mat with knees hip-width apart.
2. Place your hands on the lower back or heels.
3. Inhale, lift the chest, and arch the back slowly.
4. Keep the hips over the knees and engage the core.
5. Hold for 30 seconds to 1 minute.

Caution: Rise slowly to avoid dizziness.

3. Butterfly Pose (Baddha Konasana)

Supports ovarian health, calms the mind, and relieves menstrual and PCOS-related tension.

1. Sit with spine tall, bring the soles of your feet together.
2. Pull your feet toward the pelvis.
3. Gently press your knees toward the mat.
4. Inhale to lengthen the spine, exhale to fold forward (optional).
5. Hold for 1–3 minutes.

Modification: Sit on a folded blanket if hips are tight.

4. Bridge Pose (Setu Bandhasana)

Stimulates thyroid and pituitary glands, strengthens the pelvic region.

1. Lie on your back, bend your knees, and feet hip-width apart.
2. Arms by the sides, palms down.
3. Press into the feet, lift your hips toward the ceiling.
4. Clasp hands under your back, roll your shoulders underneath.
5. Hold for 30–45 seconds.

Modification: Use a block under the sacrum for support.

5. Child’s Pose (Balasana)

Reduces cortisol, massages abdominal organs, calms the mind.

1. Kneel and sit back on your heels.
2. Extend the arms forward or place them alongside the body.
3. Rest your forehead on the mat, and breathe deeply.
4. Hold for 1–5 minutes.

Why It Works: Activates the parasympathetic nervous system.

6. Supine Spinal Twist (Supta Matsyendrasana)

Enhances digestion, supports liver detox (vital for hormone processing), eases menstrual pain.

1. Lie on your back, hug your right knee to your chest.
2. Cross it over the body to the left.
3. Extend the right arm out and gaze right.
4. Hold for 30–60 seconds on each side.

Targeted Support: Hormonal acne, digestive health, menstrual relief.

7. Shoulder Stand (Sarvangasana)

Stimulates the thyroid gland, balances metabolism and energy.

1. Lie on your back, lift your legs and hips overhead.
2. Support the lower back with your hands.
3. Straighten legs toward the ceiling.
4. Chin tucks naturally to the chest.
5. Hold for 1–3 minutes.

Caution: Avoid during menstruation or with neck injuries.

8. Legs-Up-the-Wall Pose (Viparita Karani)

Reduces cortisol, improves circulation to pelvic organs.

1. Sit next to a wall, swing the legs up while lying back.
2. Keep your hips close to the wall.
3. Rest your arms at your sides, close your eyes, breathe deeply.
4. Hold for 5–15 minutes.

Best Time: Evening or post-practice for relaxation.

9. Corpse Pose (Savasana)

Deep relaxation that reboots hormonal balance.

1. Lie flat on your back, legs slightly apart, arms at your sides.
2. Close your eyes, allow full-body relaxation.
3. Focus on natural breath.
4. Hold for 5–10 minutes.

Why It Matters: Hormonal healing happens during deep rest.

Yoga Mudras for Hormonal Balance

Mudras are ancient yogic hand gestures that influence the flow of energy (prana) through the body. When practiced consistently, they support hormonal harmony by balancing the subtle energy systems that govern glandular function. These simple techniques are especially helpful when combined with meditation or pranayama.

Learn more about Mudras in this detailed article!

1. Prithvi Mudra (Earth Mudra)

Enhances earth element in the body, supports thyroid health, and improves strength and stability.

1. Touch the tip of the ring finger to the tip of the thumb. 
2. Extend the other three fingers straight. 
3. Practice on both hands.

Hold: 15–30 minutes daily during meditation or breathing.

2. Prana Mudra (Life Force Mudra)

Increases vitality, supports reproductive organs, enhances immunity, and energy flow.

1. Touch the tips of the ring and little fingers to the tip of the thumb. 
2. Keep the other two fingers extended.

Hold: 15–30 minutes daily

3. Shakti Mudra (Goddess Mudra)

Eases menstrual pain, supports pelvic health, and balances female reproductive hormones.

1. Join the ring and little fingers at the tips. 
2. Fold the thumbs inside the palms. 
3. Touch the index and middle fingers at the knuckles.

Hold: 10–15 minutes daily, avoid during menstruation.

4. Vayu Mudra (Air Mudra)

Calms the nervous system, supports thyroid function, and reduces anxiety-induced hormone imbalance.

1. Fold the index finger to the base of the thumb. 
2. Press the thumb gently over it. 
3. Extend the other three fingers.

Hold: 10–15 minutes, 2–3 times per day.

Pranayama (Breathing Techniques) for Hormonal Health

Breathwork is one of yoga’s most powerful tools for hormonal healing. Through conscious breathing, you activate the parasympathetic nervous system, balance energy flow, and stimulate endocrine glands, all of which help reduce cortisol and support hormone regulation.

1. Alternate Nostril Breathing (Nadi Shodhana Pranayama)

Balances both sides of the brain, calms the nervous system, and supports menstrual regularity.

1. Sit comfortably with spine tall.
2. Use the right thumb to close the right nostril, and inhale through the left.
3. Close the left nostril with the ring finger, and exhale through the right.
4. Inhale through the right, exhale through the left — this completes one round.
5. Continue for 5–10 minutes

Best Time: Morning or before bed.

2. Bee Breath (Bhramari)

Reduces cortisol, calms overactive mind, supports thyroid health via throat vibration.

1. Sit comfortably and close your eyes.
2. Gently press your index fingers on your ears.
3. Inhale deeply, then exhale while humming like a bee ("mmm" sound).
4. Feel the vibration in your throat and head.
5. Repeat 5–10 rounds.

Best Time: Evening or before sleep.

3. Ocean Breath (Ujjayi)

Activates the parasympathetic system, improves metabolism, and balances thyroid.

1. Slightly constrict the back of your throat while inhaling through your nose.
2. You should hear a soft ocean-like sound.
3. Exhale slowly with the same throat constriction.
4. Practice for 5–10 minutes.

Best Time: During yoga practice or independently.

[inline-CTA-2]

Yoga for Specific Hormonal Conditions

Tailoring your yoga practice to specific hormonal conditions can accelerate healing and provide targeted relief. Here’s how yoga supports different imbalances:

Yoga for PCOS (Polycystic Ovary Syndrome)

Yoga improves insulin sensitivity, reduces cortisol, and boosts circulation to ovaries.

• Recommended Poses:
  
  • Butterfly Pose (Baddha Konasana)
  • Cobra Pose (Bhujangasana)
  • Boat Pose (Navasana)
  • Supine Spinal Twist (Supta Matsyendrasana)
• Practice Tip: Aim for 30–45 minutes, 4–5 times per week. Focus on calming, non-intense sequences.

Learn more about Yoga for PCOS here!

Yoga for Thyroid Imbalance

These poses directly stimulate the thyroid and balance metabolism.

• Recommended Poses:
  
  • Shoulder Stand (Sarvangasana)
  • Bridge Pose (Setu Bandhasana)
  • Camel Pose (Ustrasana)
  • Fish Pose (Matsyasana)
• Pranayama Support: Ujjayi Breath
• Practice Tip: Practice in the morning, 20–30 minutes daily. Support the neck during inversions.

Read in detail about Yoga for Thyroid here!

Yoga for Menopause & Perimenopause

Relieves hot flashes, improves sleep, calms anxiety, and supports hormonal decline.

• Recommended Poses:
  
  • Legs-Up-the-Wall (Viparita Karani)
  • Child’s Pose (Balasana)
  • Supported Bridge Pose
  • Savasana
• Cooling Breath: Shitali Pranayama (add if desired)
• Practice Tip: 30-minute restorative sessions daily for best results.

Want to learn more about Yoga for Menopause and Perimenopause? Read this detailed article!

Yoga for Hormonal Acne

Yoga improves detox, lowers stress hormones, and supports thyroid-androgen balance.

• Recommended Poses:
  
  • Forward Folds (e.g., Paschimottanasana)
  • Shoulder Stand
  • Spinal Twists
  • Savasana
• Additional Tip: Add face yoga or lymphatic massage. Read more about face yoga in the detailed blog!
• Practice Tip: 20–30 minutes daily + incorporate breathwork

Yoga for Fertility & Reproductive Health

Increases blood flow to reproductive organs, reduces stress, and optimizes conception.

• Recommended Poses:
  
  • Butterfly Pose
  • Reclining Bound Angle (Supta Baddha Konasana)
  • Legs-Up-Wall (Viparita Karani, post-intercourse)
• Avoid: Intense core work and inversions during ovulation or early pregnancy
• Practice Tip: Gentle, restorative sequences 3–5 times per week

Creating Your Hormonal Balance Yoga Routine

Consistency matters more than intensity. These short daily sessions are designed to support your endocrine system gently and effectively.

Sample 20-Minute Daily Practice

Weekly Schedule Tips

• Practice 4–5 sessions per week.
• Alternate between morning and evening routines.
• Focus on relaxation over intensity.
• Avoid inversions during menstruation.

Lifestyle Tips for Hormonal Balance

Yoga is powerful, but it's even more effective when combined with supportive lifestyle habits. Here are some practices to enhance your hormonal health beyond the mat:

• Adequate Sleep: Aim for 7–9 hours per night. Deep sleep is essential for hormone regulation and stress recovery.
• Stress Management: Practice daily meditation, Yoga Nidra, or journaling to keep cortisol levels in check.
• Nutrition:
  
  • Focus on whole foods, healthy fats (like avocado, seeds, nuts), leafy greens, and fiber
  • Avoid processed foods, excess sugar, and caffeine
  • Eat warm, nourishing meals that support digestion

• Hydration: Drink plenty of filtered water to support detox and metabolic function.
• Movement: Gentle daily movement like walking, stretching, or yoga keeps circulation strong.
• Sunlight: Get 10–20 minutes of morning sun for circadian rhythm and vitamin D.

What to Avoid During Hormonal Imbalance

When your hormones are off balance, certain yoga practices and lifestyle habits can make symptoms worse. Here's what to avoid and what to do instead for safer, more effective healing:

During Menstruation

Avoid:

• Inversions like Shoulder Stand, Headstand, and Downward Dog
• Deep twists and intense core work
• Hot yoga or vigorous vinyasa flows

Why: Inversions disrupt the natural downward flow of menstruation and may increase cramping.

Do Instead:

• Gentle forward folds
• Child’s Pose
• Supine Spinal Twist
• Legs-Up-Wall (a gentle, passive inversion)

With Thyroid Issues

Modify:

• Support your neck in Shoulder Stand (use blankets)
• Avoid extreme neck extension in Fish Pose if hyperthyroid
• Start slow with breathwork and gradually build tolerance

With PCOS

Avoid:

• Overtraining or intense, fast-paced yoga styles (can raise cortisol)

Focus On:

• Gentle flows, restorative yoga, breathwork
• Poses that increase pelvic circulation and reduce stress

For the best results and maximum safety, work with a certified yoga instructor.

At MyYogaTeacher, our certified Indian yoga instructors specialize in women’s health and hormonal balance. Whether you’re navigating PCOS, thyroid issues, menopause, or hormonal acne, our teachers will guide you through customized sequences, breathing techniques, and mudras tailored to your body’s needs.

Start your free trial today!