Hormones play an essential role in maintaining overall health. They control growth, metabolism, energy production, sleep, mood, digestion and reproductive health. Harmonious functioning of the body’s hormonal system makes everyday life easier and well-being increases. Yogic science sees the body and the mind as interwoven and a healthy lifestyle is conducive to the harmonious functioning of the body’s systems.
Yoga is the fusion of movement, breath and mindfulness that brings harmony into the body. Regular practice helps to keep the circulation healthy, encourages relaxation, helps to improve your posture and promotes mental calmness. With regular practice, yoga promotes health both physically and emotionally, and aids the body in becoming more efficient.
1. Ustrasana (Camel Pose)
Formation
Sit on mat with knees hip-width apart. Place the hands on the lower back or gently hold the heels. Raise the chest gently, extend the spine and let the head move freely backwards. Take in a natural breath before going back to starting position.
Benefits
Ustrasana stretches the front of the body, opens the chest and increases flexibility in the spine. Promotes healthy blood flow around the neck and chest area, helps maintain good posture and creates an open, vital sensation.
Do’s and Don’ts
Slowly and gradually move into the pose, maintaining smooth breathing. Maintain comfort in the body in the posture, and do not make a sudden motion.
2. Bandhasana (Bridge Pose)
Formation
Lying on your back, knees bent, feet hip width apart. With arms next to the body, gently rise the hips, keeping feet flat on the floor. Maintain the posture with normal breathing, then slowly come down.
Benefits
Setu Bandhasana works on strengthening the back, hips and legs, and also works on expanding the chest. It helps maintain proper blood flow, enhances spinal flexibility and promotes relaxation, resulting in a feeling of rejuvenation and balance.
Do’s and Don’ts
Squeeze knees to feet and lift hips comfortably. Lower body gently after the pose.
3. Baddha Konasana (Butterfly Pose)
Formation
Sit straight with backbone straight. Put the soles of the feet together and softly hold the feet in both hands. Let knees drop towards floor, keeping back straight and breath smooth.
Benefits
Baddha Konasana helps to increase hip and pelvic flexibility, and promotes good circulation. It also promotes relaxation and well-being, and fosters a sense of balance and equilibrium.
Do’s and Don’ts
Do not let the spine bend over nor push the knees down. Relax the whole body, breathe freely.
4. Viparita Karani (Legs-Up-the-Wall Pose)
Formation
Sit close to a wall, slowly move both legs up to a wall, while resting the back comfortably on the floor. Close eyes and have relaxed arms by the sides of the body.
Benefits
Viparita Karani is relaxing, helps circulation in the blood, revitalises tired legs and soothes the nervous system. It promotes restful sleep and rejuvenation after a tiring day.
Do’s and Don’ts
Take in a deep, relaxed and comfortable breath. Relax out of the pose slowly and deliberately.
Creating a balance between the mind and body.
Hormonal wellness is closely connected with a balanced lifestyle. Yoga provides a nurturing space for the body’s natural processes by supporting not only the body’s nourishment with food, good sleep and regular movement but also emotional support. Regular practice helps to develop a relaxed mind, awareness of the body and a greater mind/body connection.
Conclusion
Yoga provides an overall method for promoting well-being through harmonising movement, breathing and awareness. There are exercises like Ustrasana, Setu Bandhasana, Setu Baddha Konasana and Viparita Karani which encourage flexibility, circulation, relaxation and balance. These habits lead to a healthier body, a calmer mind and a more overall feeling of wellness when they are practiced on a daily basis.
(The writer is an author, spiritual leader, columnist, founder of Akshar Yoga Kendraa)
