🧘 Yoga Poses for Hormone Balance & Better Sleep
Published: September 29, 2025 by Priti Jha
Quick promise: In this guide, you’ll learn five yoga poses that restore hormonal balance, reduce stress, and improve the quality of your sleep—backed by Ayurvedic wisdom.
✨ Why Yoga Helps Hormones & Sleep
Stress, poor lifestyle, and irregular eating disturb hormones like cortisol, estrogen, and melatonin. Yoga calms the nervous system, balances endocrine function, and relaxes the mind for deeper sleep.
🌿 5 Best Yoga Poses
1. Supta Baddha Konasana (Reclined Bound Angle Pose)
Opens the hips, relaxes the pelvic region, and supports menstrual health.
Tip: Place a cushion under your back for added comfort.
2. Balasana (Child’s Pose)
Relieves stress, calms the mind, and gently massages abdominal organs.
Tip: Breathe deeply into the belly for 2–3 minutes.
3. Setu Bandhasana (Bridge Pose)
Stimulates thyroid and reproductive glands, balancing hormones naturally.
Tip: Hold for 30–60 seconds with steady breathing.
4. Viparita Karani (Legs-Up-the-Wall Pose)
Reduces anxiety, eases PMS, and improves blood flow to the pelvic organs.
Tip: Stay for 5–10 minutes before bedtime for deep relaxation.
5. Shavasana (Corpse Pose)
The ultimate relaxation posture to reset the nervous system and prepare for restful sleep.
Tip: Use guided meditation or calming music for best results.
🍵 Ayurvedic Add-Ons for Sleep & Hormones
- Drink warm turmeric or ashwagandha milk before bed.
- Massage feet with warm sesame oil for calming Vata dosha.
- Avoid caffeine and heavy meals at night.
📌 Related Reads
- Seed Cycling for Hormone Balance
- Ayurvedic Diet Plan for Women’s Cycle Health
- Ayurvedic Tips for PCOS & Hormonal Balance
❓ Frequently Asked Questions
How long should I practice yoga for hormone balance?
Even 20–30 minutes daily can help. Consistency matters more than duration.
When is the best time to do these poses?
Evening is ideal, as they relax your body and prepare you for sleep.
Can beginners do these poses?
Yes, all poses are beginner-friendly. Use props like cushions or yoga blocks if needed.
✅ Final Thoughts
Hormonal balance and restful sleep are deeply connected. Practicing these yoga poses daily, along with Ayurvedic routines, can transform your energy, mood, and skin—naturally and gently.
Written by: Priti Jha — Holistic Health with Ayurveda, Yoga & Remedies
