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Yoga can lower androgen levels in women by up to 29% in just three months. It achieves this by reducing stress, improving insulin sensitivity, and increasing blood flow to reproductive organs. These benefits make yoga an effective complementary therapy for conditions like PCOS, which affects 6–12% of women of reproductive age and is linked to elevated testosterone levels.
Key Benefits of Yoga for Hormonal Balance:
- Stress Reduction: Lowers cortisol, which can otherwise increase androgen production.
- Improved Insulin Function: Enhances insulin sensitivity, reducing testosterone spikes.
- Better Circulation: Boosts blood flow to reproductive organs, supporting hormonal health.
Best Practices:
- Practice poses like Malasana (Garland Pose) and Bhujangasana (Cobra Pose) for pelvic circulation.
- Use breathing exercises like Nadi Shodhana (Alternate Nostril Breathing) to reduce stress.
- Aim for 1-hour sessions, 3 times a week, for noticeable results.
Yoga works best when combined with medical treatments like anti-androgen medications. Tracking your progress through menstrual cycle apps, symptom journals, or hormone tests can help you measure improvements over time. Start small, stay consistent, and consult a professional to tailor your routine.
Yoga For PCOS, Hormonal Imbalances & Irregular Periods | Part -1 || Effective Asanas for Cure
How Yoga Lowers Androgen Levels
Yoga helps lower androgen levels naturally by addressing three main biological processes. This approach can lead to noticeable hormonal improvements for women dealing with PCOS or elevated testosterone levels.
Stress Reduction and Hormone Balance
Stress and hormones are closely intertwined. When you're stressed, your body releases more cortisol, which can trigger higher levels of testosterone and other androgens. Yoga helps break this cycle by lowering stress, calming the nervous system, and reducing cortisol production. Through mindful movements, better posture, and controlled breathing, yoga activates the body’s relaxation response.
According to Monisha Bhanote, MD, FASCP, FCAP, a triple board-certified physician and Yoga Medicine instructor, "These mood disorders may be directly related to biochemical imbalances and exacerbated by stress related to body image and fertility issues, and utilizing a mind-body approach with self-care should be encouraged."
Yoga also lowers DHEA levels, another androgen precursor, making it an effective tool for balancing hormones by tackling chronic stress at its root.
Better Insulin Function
Yoga doesn’t just reduce stress - it also improves how your body handles insulin, which plays a key role in managing androgen levels. In PCOS, insulin resistance often leads to higher androgen production because elevated insulin levels stimulate the ovaries to produce more testosterone. This creates a vicious cycle, but yoga can help disrupt it. By enhancing insulin sensitivity, yoga enables cells to process glucose more efficiently, which reduces insulin spikes and, in turn, lowers testosterone levels.
A 2020 study published in The Journal of the American Osteopathic Association found that practicing mindful yoga three times a week improved serum androgen levels in women with PCOS - even without weight loss. This improvement highlights yoga's ability to support hormonal balance through better insulin function.
Improved Blood Flow to Reproductive Organs
Yoga also promotes reproductive health by increasing blood circulation in the pelvic region. Proper pelvic circulation is essential for nourishing reproductive organs with oxygen and nutrients while supporting detoxification processes. This enhanced blood flow creates an environment that supports hormone regulation and overall reproductive wellness.
Certain yoga poses, such as Baddha Konasana (Bound Angle Pose) and Pigeon Pose, are particularly effective for improving blood flow to the pelvic area. These poses help open the hips, allowing for better circulation, which aids in delivering hormones and nutrients while clearing out metabolic waste.
Best Yoga Practices for Hormone Balance
Yoga can be a game-changer for women dealing with elevated testosterone and PCOS symptoms. With specific poses, breathing techniques, and a consistent routine, yoga not only helps manage stress but also directly supports hormonal balance.
Top Yoga Poses for Hormonal Health
Some yoga poses are especially effective for improving circulation, reducing stress, and supporting reproductive health. These poses combine gentle stretches with techniques that enhance blood flow to the pelvic area.
"In seeking relief from the pain and other symptoms of PCOS, I recommend the more gentle, restorative poses", says Lisa Burnett, a certified Pranakriya prenatal yoga instructor and owner of My OM Yoga.
Malasana (Garland Pose) is one such pose. To do it, squat with your feet about shoulder-width apart, bring your hands together in a prayer position at your heart center, and use your elbows to gently press your knees apart. This pose strengthens the pelvic floor and core muscles while boosting circulation to the pelvic region.
Bhujangasana (Cobra Pose) is another excellent choice. Lie on your stomach, then lift your chest off the floor with the support of your arms. This backbend strengthens the spine, encourages proper posture, and gently massages abdominal organs, aiding hormone regulation.
Supta Baddha Konasana (Reclining Bound Angle Pose) is perfect for stress relief and reproductive health. Lie on your back, bend your knees, and bring the soles of your feet together, letting your knees fall open to form a diamond shape. Keep your hands relaxed at your sides, palms up. This restorative pose helps ease anxiety and supports reproductive organ function.
Here’s a quick guide to more poses and their benefits:
| Yoga Pose | How to Practice | Hormonal Benefits |
|---|---|---|
| Setu Bandhasana (Bridge Pose) | Lie on your back, bend your knees, and lift your hips | Relieves tension and reduces stress |
| Paschimottanasana (Seated Forward Bend) | Sit with legs extended, then bend forward to reach your feet | Stimulates reproductive organs |
| Dhanurasana (Bow Pose) | Lie on your stomach, grab your ankles, and lift your chest and thighs | Strengthens back muscles and improves flexibility |
Breathing Exercises for Stress Control
Breathing exercises, or Pranayama, are the perfect complement to physical poses, helping calm the nervous system and reduce cortisol levels. These techniques create a bridge between the body and mind, promoting better hormonal balance.
Nadi Shodhana (Alternate Nostril Breathing) is a powerful practice for stress reduction. Research suggests that 30 minutes of alternate nostril breathing daily can significantly lower stress levels. To try it, close your right nostril and inhale through your left, then switch nostrils to exhale. Repeat this pattern for several minutes.
Bhramari (Humming Bee Breath) is another effective technique. It activates the parasympathetic nervous system, which helps lower cortisol and encourages relaxation.
Beyond just relaxation, controlled breathing improves oxygen circulation, lowers blood pressure, and boosts immune function - all of which contribute to better hormonal health.
How Often to Practice Yoga
Consistency is key when it comes to yoga’s benefits. Studies show that practicing yoga for one hour, three times a week, over three months can reduce testosterone levels by as much as 29%. Additionally, 90-minute yoga sessions over six weeks have been shown to improve physical symptoms and hormonal markers in women with PCOS.
If you’re just starting out, begin with shorter sessions and gradually increase the duration. Many find morning yoga particularly helpful for setting a calm tone for the day, likely due to its impact on cortisol regulation. Some women also adapt their practice to their menstrual cycle, favoring gentler poses during menstruation. Always listen to your body and consult a professional to tailor a routine that works best for you.
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Safety Tips and Modifications
While yoga can support hormonal balance and help manage PCOS symptoms, practicing safely is essential - especially for individuals with health conditions or those taking medications. Tailoring your yoga practice to your unique needs not only enhances its benefits but also reduces the risk of injury. By making thoughtful adjustments, you can ensure that your practice aligns with your body’s requirements and supports your overall well-being.
Modifications for Joint Hypermobility
Some women with PCOS may experience joint hypermobility, which means their joints are more flexible than usual. While this might sound like an advantage for yoga, it can actually make certain poses riskier without proper care. The focus should shift from extreme flexibility to building strength and stability.
In poses like Cobra or Bridge, engage your core muscles to avoid overextending your joints. For forward bends like Paschimottanasana, try bending your knees slightly - this helps you concentrate on lengthening your spine rather than pushing for a deeper stretch. Overstretching can lead to joint instability or even pain, so controlled movements are key.
Improving proprioception - your ability to sense your body’s position - can also help. Balance-focused poses, such as Tree Pose, are great for sharpening this awareness, even if you hold them for just a few seconds. To maintain proper alignment, consider using yoga props like blocks or resistance bands. Working with an instructor who understands hypermobility can provide additional guidance. These mindful adjustments not only enhance safety but also complement yoga’s benefits in reducing stress and regulating insulin levels.
Yoga Safety with Anti-Androgen Medications
If you’re taking anti-androgen medications like Spironolactone to manage PCOS, additional precautions might be necessary. These medications block testosterone’s effects and generally don’t interfere with exercise, but it’s still wise to approach your yoga practice thoughtfully.
Before starting a new fitness routine, consult your healthcare provider. They can offer advice tailored to your treatment plan and overall health.
"If you have high testosterone, talk with a healthcare professional about the best treatment plan for you. It may involve a combination of medication to reduce your testosterone levels and lifestyle changes like exercise and a healthy diet."
― Alice Oglethorpe
When beginning or adjusting anti-androgen treatments, pay attention to how your body responds. Start with gentle, shorter yoga sessions to avoid dizziness or fatigue. If you’re new to exercise or haven’t been active for a while, working with a qualified yoga instructor can help you ease into a routine with proper form and gradual strength building.
Combining yoga with medical treatment can create a powerful synergy. The stress-relieving effects of yoga may enhance your medication’s impact while promoting hormonal balance. Remember, consistency and patience are essential as you integrate yoga into your wellness journey.
Combining Yoga with Medical Treatment
Yoga shines brightest as part of a well-rounded treatment plan rather than standing alone. While the practice offers incredible benefits for balancing hormones, combining it with proven medical treatments creates a more effective approach. Together, they address both the physical and emotional challenges tied to elevated androgen levels.
Research backs this up - studies show that blending yoga with medical treatments improves both hormonal markers and mental well-being. Because yoga is gentle and adaptable, it pairs well with medical therapies, especially when dealing with the complexities of hormonal imbalances. This combined approach naturally emphasizes the importance of tracking progress over time.
"There are effective pharmacologic options for managing PCOS. However, they come with the potential for some significant side effects. Mindful yoga appears to be a promising option for treating PCOS in a way that can improve several aspects of the disorder."
- Diana Speelman, PhD, Associate Professor of Biochemistry at Lake Erie College of Osteopathic Medicine
Telehealth Support with Oana Health
Thanks to modern telehealth platforms like Oana Health, accessing prescription treatments for PCOS and hormonal imbalances has never been easier. Their licensed medical professionals can prescribe medications like Spironolactone to lower androgen levels or Eflornithine to manage unwanted facial hair - two common concerns for women with elevated testosterone.
If you’re incorporating yoga into your routine, bring it up during your telehealth consultations. Your provider can offer advice on how yoga might complement your medications and suggest adjustments if necessary. For example, if you’re taking Spironolactone, which can sometimes cause dizziness, they might recommend starting your yoga sessions after your body has adjusted to the medication.
Oana Health’s telehealth services make it easy to update prescriptions and align them with your yoga practice, creating a smoother path to symptom relief. This integrated approach helps overcome the hurdles that often make managing PCOS feel overwhelming.
By combining yoga with prescription treatments, you can tackle multiple symptoms at once. While yoga helps reduce stress and improve insulin response, medications target specific hormonal imbalances. Together, they often deliver faster and longer-lasting results than either approach on its own.
Monitoring Your Progress
To get the most out of this combined strategy, tracking your progress is key. Using a mix of tools can help you see how yoga and medical treatments are improving your hormonal health.
- Menstrual cycle tracking: This is one of the simplest ways to monitor hormonal changes. Many women notice more regular cycles within 2-3 months of starting a combined yoga and medication regimen. Apps or even a basic calendar can help you spot patterns over time.
- Yoga session journals: Keep a record of how you feel before and after each session. Note your energy levels, mood, and any physical changes. Over time, you might see trends - like reduced anxiety after breathing exercises or better sleep following restorative poses.
- At-home hormone tests: Salivary cortisol tests, widely available online, can provide measurable data on stress hormone levels. Since chronic stress can elevate androgens, testing every 6-8 weeks can reveal meaningful changes without overdoing it.
- Physical symptom tracking: If you’re dealing with acne or unwanted hair growth, take monthly photos to track improvements. Changes in skin texture or hair thickness might be subtle day-to-day but more noticeable over time.
Additionally, regular blood tests ordered by your healthcare provider can give a clear picture of your hormonal progress. Combining these clinical results with your personal tracking creates a full view of how well your yoga and medical treatments are working together.
Keep in mind that progress might not always follow a straight line. You could see big improvements some months and slower changes in others. This is why consistent tracking over 3-6 months is the best way to truly measure the success of your combined approach.
Conclusion: Yoga's Role in Hormonal Health
Yoga plays a significant role in lowering androgen levels and supporting hormonal balance. For example, women who participated in one-hour mindful yoga sessions three times a week saw their testosterone levels decrease by 29% over three months.
What sets yoga apart is its gentle approach and accessibility. Unlike high-intensity workouts, which can feel overwhelming for those managing PCOS symptoms, yoga offers a more approachable option. As Diana Speelman, PhD, Associate Professor of Biochemistry at Lake Erie College of Osteopathic Medicine, puts it:
"Yoga has so many benefits. One of its best qualities is that it is accessible to such a wide array of ages and fitness levels".
Yoga addresses key contributors to hormonal imbalance by reducing stress hormones, improving insulin sensitivity, and boosting blood flow to reproductive organs. These benefits create a strong foundation for medical treatments to work more effectively.
When combined with medical care, yoga becomes part of a well-rounded strategy for hormone regulation. For instance, platforms like Oana Health provide telehealth access to treatments such as Spironolactone for reducing androgen levels and Eflornithine for managing unwanted hair - an issue faced by many of the 5 million women in the U.S. affected by PCOS. While medications target specific hormonal pathways, yoga supports the body’s natural healing abilities and helps manage stress, which often exacerbates hormonal symptoms. Health professionals stress the importance of addressing both biochemical imbalances and stress through a combination of medical and mind-body approaches.
Starting with just 15–20 minutes of gentle yoga daily can make a difference. Though hormonal changes take time, the benefits go beyond reducing androgen levels. Regular practice can improve sleep, lower anxiety, and enhance overall well-being. This consistency complements medical treatments, creating a more holistic approach to hormonal health.
Whether you’re exploring natural hormone support for the first time or building on an existing treatment plan, combining yoga with medical care offers a balanced approach. It addresses not just the physical aspects of hormonal imbalance but also supports emotional and mental health, creating a path toward comprehensive well-being.
FAQs
How does yoga help improve insulin sensitivity and reduce androgen levels in women with PCOS?
Yoga can help improve insulin sensitivity by reducing fasting insulin levels and supporting better glucose metabolism. This is especially beneficial for women dealing with PCOS, as elevated insulin levels often lead to increased androgen production. By addressing insulin resistance, yoga can contribute to naturally lowering androgen levels, encouraging a more balanced hormonal environment.
On top of that, consistent yoga practice has been linked to lower free testosterone levels, reduced stress, and enhanced overall well-being in women with PCOS. Together, these effects make yoga an effective and natural approach to supporting hormonal health.
Can yoga help manage PCOS symptoms, or do I need medical treatment too?
Yoga can be a helpful addition to managing PCOS symptoms, especially when combined with medical treatments. Research suggests that yoga can naturally lower androgen levels, ease stress, and boost mood - benefits that can make a difference for women dealing with PCOS. That said, yoga alone may not address deeper hormonal imbalances or more complex symptoms.
To see the best results, try combining yoga with medical treatments tailored to your unique needs. This approach can help manage issues like unwanted hair growth, acne, or insulin resistance more effectively, while also promoting your overall wellness.
What are some easy yoga poses to help balance hormones for beginners?
Yoga offers a gentle and natural way to help balance hormones, making it particularly beneficial for women managing PCOS. If you're just starting out, here are a few simple poses to explore:
- Cobra Pose (Bhujangasana): This pose can stimulate the adrenal glands and ease stress, promoting a sense of calm.
- Bridge Pose (Setu Bandhasana): Known to support thyroid function, it also encourages relaxation and improves circulation.
- Child's Pose (Balasana): A grounding position that soothes the mind and helps release tension.
Beyond improving flexibility and blood flow, these poses play a role in stress reduction - an essential factor in maintaining balanced hormone levels. Take it slow, listen to your body, and consult a healthcare professional if you have any specific concerns.
