Hormonal balance is a very fragile system. Imagine a pyramid made of glasses: it looks beautiful and impressive, but if you accidentally touch it, there will be no trace of the structure. A lot can be such a "push" for hormones - from poor-quality nutrition and a sedentary lifestyle to problems in relationships with loved ones. But the good news is that hormonal imbalances can be overcome with yoga. How exactly - they asked Tatyana Dudina, a yoga teacher with 17 years of experience.
Establishing hormonal balance through relaxation
Being in constant stress, we let the body know that difficult times have come and it is time to switch to "survival mode". Isn't it time for procreation now? Turn off the reproductive function so that it does not interfere. Bottom line: irregular and painful periods, or none at all. Research confirms that stress also negatively affects your pelvic floor muscles and breathing.
How can yoga help?
Relaxation practices. Yoga nidra (yoga of sleep), meditation and breathing practices will help to cope with stress and restore hormonal balance.
Case from practice:
“Several years ago a girl came to my group. She complained of irregular and painful periods. Analyzes showed a lack of progesterone in the second phase of the cycle, which is often the result of emotional overload. When interviewed, it turned out that she has a very nervous job and a high level of stress in life.
I taught her relaxation techniques and practices that help her produce the right amount of progesterone on her own. Within two months, she noted that her periods became less painful. By carefully working with progesterone-stimulating techniques, breathing and relaxation techniques, we were able to adjust the menstrual cycle without the use of special progestogen drugs "(see also:" Osteopath's Tips: How to Ease PMS Symptoms ").
We establish hormonal balance through working with the pelvis
If there are no conditions for the normal inflow and outflow of blood from the pelvis, the nutrition of important organs is disrupted. In this situation, the main task is to ensure optimal blood circulation.
How will yoga help?
Techniques that work:
- to work with proprioceptive zones (we include the work of the muscles of the thighs, buttocks and hip joints);
- to unload the venous bed of the small pelvis (inverted postures and abdominal manipulations).
The proprioceptive zones of the pelvis are receptors, when stimulated, we improve the blood supply to the reproductive organs and improve the menstrual cycle.
What to do?
Techniques to improve the mobility of the hip joints.
Poses that strengthen and stretch the muscles of the thighs and buttocks (variations of badhakonasana, etc.).
Techniques for working with the sacroiliac joint (pelvic micromovements - techniques for mobilizing the sacrum).
Tip: For greater efficiency, these techniques are recommended to be combined with relaxation and breathing.
We establish hormonal balance, improving cerebral circulation
If more difficult - through the stimulation of the hypothalamic-pituitary system. The fact is that improved blood circulation stimulates neurons and increases sensitivity to hormonal influences. As a result, a connection is established between the hypothalamus, pituitary gland and ovaries.
How will yoga help?
Inverted poses. These include any position in which the pelvis is above the level of the head. We recommend starting with simple options - for example, you can put a pillow under the pelvis and raise your legs up against the wall.
There is still debate about whether it is possible to improve hormonal levels by improving cerebral circulation. But, in any case, such practices will be beneficial to overall health.
We establish hormonal balance by restoring optimal weight
Did you know that adipose tissue is a separate endocrine gland? It helps produce female sex hormones. Therefore, excess weight, as well as excessive thinness, negatively affects the hormonal background.
How will yoga help?
Being overweight raises insulin levels in the blood, which can trigger polycystic ovary syndrome. This can lead to infertility. Yoga will help with techniques for correcting excess weight, as well as correcting insulin resistance, polycystic disease and metabolic syndrome.
Excessive thinness is a frequent consequence of self-rejection. Yoga helps to stabilize the psycho-emotional state and helps to restore normal weight (read also: "Weight deficiency: why it is dangerous, and how to gain the necessary weight").
All of the above methods are based on studies that are regularly published on various foreign scientific resources. You can easily find them and make sure that yoga is not just gymnastics on bright rugs, but above all a weapon for dealing with various internal problems. Yoga is health! However, it is extremely important to perform the techniques correctly in order to improve the functioning of the body, and not harm it. Talk to an experienced instructor and enjoy your wellbeing!
About the expert:
Photo: Press Services Archives, Getty Images
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