Yoga for a healthy Endocrine System (balanced hormones)
Yoga and Physiology for Optimal Health Series
by Cindy Dienhart, 500 RYT
The endocrine system consists of several glands that secrete hormones directly into the bloodstream. These hormones are essentially “messengers” that help regulate such functions of the body as growth and development, sexual function, mood, metabolism and tissue function. The adrenal, hypothalamus, pituitary, pineal, thyroid, pancreas and reproductive glands are all part of the endocrine system.
Organs/body parts
Unhealthy vs. Healthy
When the endocrine glands are not working properly, there are hormonal imbalances that can affect physical and psychological well-being. Most hormonal imbalances are caused by lifestyle factors, including unmanaged stress, poor diet and environmental stressors. Common signs and symptoms that your hormones may be off balance are:
stress, anxiety, depression or mood swings
poor sleep patterns, insomnia or fatigue
digestive problems
weight gain or trouble losing weight
thyroid or blood sugar imbalances
extreme PMS, menopause symptoms (hot flashes), low libido
If you’re experiencing any or many of these symptoms, your hormones may be off. One of the most common causes of hormone imbalance is stress, and it’s even commonly referred to as a silent killer.
How Yoga Helps
Yoga uses postures (asanas), breathwork (pranayama) and meditation techniques to balance hormones.
Asana
Poses that work to balance the entire endocrine system, as well as poses that target specific glands in the endocrine system, can help to bring the hormonal system back into balance. Yoga’s role in stress reduction has been well-documented, through a number of scientific studies over the years. Doing a calming daily yoga practice that includes poses for each of the main endocrine centers is also calming to the central nervous system and reduces stress hormones.
Examples of specific hatha yoga practices that influence endocrine glands:
Headstand stimulates the pineal gland by moving the f low of blood to the head.
Meditation techniques stimulate the pituitary gland.
Bridge pose, camel pose and plow pose invigorate the throat and the thyroid.
Chest openers, such as lying over a rolled blanket, and shoulder openers, such as cow face pose, energize the thymus.
Core strengthening poses, such as boat, and invigorating pranayama practices, such as bellows breath, affect the pancreas.
Hip openers, such as cow face pose and cobbler’s pose, influence the reproductive glands.
Forward folds calm the adrenal glands while back bends enliven them.
For known hormone or glandular issues, we can incorporate poses that focus on certain endocrine centers. For example, for the thyroid gland (in the throat), choose poses that open or compress the throat or cause vibration in the throat. To focus on the thyroid gland, we might choose to do poses such as bridge pose, plow pose, fish pose and some ujjayi breathing or chanting.
Resources
Everything You Need to Know About Yoga For Healthy Hormones, Lynn Jensen, https://seattleyoganews.com/yoga-for-healthy-hormones/#:~:text=How%20can%20yoga%20impact%20the,gland%2EVERYTHING YOU NEED TO KNOW ABOUT YOGA FOR HEALTHY HORMONES
5 Restorative Yoga Poses to Balance Hormones, June 25, 2018, Wellness Yoga, https://brainygains.com/restorative-yoga-poses-to-balance-hormones/
Teaching Yoga for the Endocrine System, Jenny Park, https://www.yoga-teacher-training.org/2012/11/15/teaching-yoga-endocrine-system/