6 Yoga Poses To Balance Hormones Level, #4 Also Helpful To Get Rid Of Stress

 

#1 Bridge Pose

Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor, palms flat.

Press your feet and arms firmly into the floor. Exhale as you lift your hips toward the ceiling.

Draw your tailbone toward your pubic bone, holding your buttocks off the floor. Do not squeeze your glutes or flex your buttocks.

Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat. Reach your knuckles toward your heels.

Keep your thighs and feet parallel — do not roll to the outer edges of your feet or let your knees drop together. Press your weight evenly across all four corners of both feet. Lengthen your tailbone toward the backs of your knees.

Hold for up to one minute. To release, unclasp your hands and place them palms-down alongside your body. Exhale as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees to drop together.

 

#2 Standing Forward Bend

Stand with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back.

Place your hands next to your feet or on the ground in front of you.

Inhale and extend your chest to lengthen your spine. Keep your gaze directed forward.

Exhale and gently press both legs toward straight. Lift the kneecaps and gently spiral your upper, inner thighs back. Keep your legs straight without hyperextending.

On an exhalation, extend your torso down without rounding your back. Stay long throughout your neck, extending the crown of your head toward the ground. Draw your shoulders down your back.

 

#3 Leg Up The Wall Pose

Begin the pose by sitting with your left side against the wall. Your lower back should rest against the bolster, if you’re using one.

Gently turn your body to the left and bring your legs up onto the wall. If you are using a bolster, shift your lower back onto the bolster before bringing your legs up the wall. Use your hands for balance as you shift your weight.

Lower your back to the floor and lie down. Rest your shoulders and head on the floor.

Shift your weight from side-to-side and scoot your buttocks close to the wall. Let your arms rest open at your sides, palms facing up. If you’re using a bolster, your lower back should now be fully supported by it.

Let the heads of your thigh bones (the part of the bone that connects in the hip socket) release and relax, dropping toward the back of your pelvis.

Close your eyes. Hold for 5-10 minutes, breathing with awareness.

To release, slowly push yourself away from the wall and slide your legs down to the right side. Use your hands to help press yourself back up into a seated position.

 

#4 Child's Pose

This is a rest pose. Bend on your heels and knees forward on the carpet. Now, join your chest to your thighs and rest in a comfortable position by keeping the forehead on the floor. Rest your hands beside the body and curl the shoulders forward. You can stay in this position anywhere from 30 seconds to a few minutes. This pose helps relieve stress and anxiety.

 

#5 Corpse Pose

Many, if not most, yoga traditions and yoga teachers regard Savasana as the single most important pose of your practice. For one thing, it allows your body time to process the information and benefits received from the poses (“asanas”) and breathing exercises (“pranayama”). But the benefits of Savasana are much more than just physical — this pose enhances and renews the body, mind, and spirit.

Lie on your back with your legs straight and arms at your sides. Rest your hands about six inches away from your body with your palms up. Let your feet drop open. Close your eyes. You may want to cover your body with a blanket.

Let your breath occur naturally.

Allow your body to feel heavy on the ground.

Working from the soles of your feet up to the crown of your head, consciously release every body part, organ, and cell.

Relax your face. Let your eyes drop deep into their sockets. Invite peace and silence into your mind, body, and soul.

Stay in Savasana for five minutes for every 30 minutes of your practice.

To exit the pose, first begin to deepen your breath. Bringing gentle movement and awareness back to your body, wiggling your fingers and toes. Roll to your right side and rest there for a moment. With an inhalation, gently press yourself into a comfortable seated position. Let your head be the last thing to come into place. Carry the peace and stillness of Savasana with you throughout the rest of your day.

 

#6 Cat Pose

Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don’t force your chin to your chest. Inhale, coming back to neutral “tabletop” position on your hands and knees.