Yoga is an ancient practice that combines physical exercise, breathing techniques and meditation to support physical, mental and spiritual wellbeing. Today, it attracts researchers and health organisations interested in its effects on health.
Yoga and hormones
Hormonal balance plays a key role in regulating functions such as growth, metabolism, reproduction, stress and mood. Hormonal imbalances can contribute to conditions such as diabetes, thyroid problems and depression.
Research
Research suggests that yoga may have a positive effect on hormonal balance:
- Lower cortisol levels: yoga helps reduce levels of the stress hormone cortisol, supporting emotional regulation and mental wellbeing.
- Regulating thyroid function: yoga supports balanced thyroid function, which is particularly important for people with thyroid disorders.
- Improved reproductive health: research indicates that yoga can positively affect reproductive health, including menstrual regularity and a reduction in premenstrual syndrome (PMS) symptoms.
- Regulating pituitary hormones: meditation and other yoga practices help balance the activity of the pituitary gland, a central organ of the endocrine system.
- Lower adrenaline and aldosterone levels: regular yoga helps reduce levels of these hormones, supporting stress management.
Hormonal changes
Hormonal changes associated with yoga arise through exercises and practices that affect the body's physiological processes. Some key practices that support hormonal balance include:
- Asanas (physical poses): different poses may apply pressure to certain glands and organs, stimulating their activity and influencing hormonal processes. For example, poses that stretch the neck may help support balanced thyroid function.
- Pranayama (breathing techniques): practices such as diaphragmatic breathing and alternate-nostril breathing can affect the autonomic nervous system and help manage stress. This may influence levels of stress hormones such as cortisol and adrenaline.
- Meditation: regular meditation and mindfulness practices may help balance hormones produced by the pituitary gland, a central endocrine organ that regulates many hormonal processes in the body.
- Yoga Nidra: this form of deep relaxation helps reduce stress and cortisol levels and may have a positive effect on overall emotional wellbeing.
- Bhastrika (deep breathing): this breathing exercise may improve circulation, stimulate metabolism and influence the hormonal system.
- Savasana (Corpse Pose): after physical poses and exercises, this state of relaxation helps reduce stress and support hormonal balance.
Yoga's effects on hormonal balance can vary from person to person and depend on regular, mindful practice. Before beginning yoga or breathing exercises, consult a healthcare professional, particularly if you have a medical condition or health concern.