Dear Two Moons Readers,
I’m Hayley Newcomb, Community Engagement, Education, & Experience Coordinator at Two Moons. I moved from California to New York, bringing my West Coast love for wellness and movement with me. In this article, I’ll dive into how syncing your yoga practice with your cycle can help balance hormones and elevate overall wellbeing.
Listening to My Body: The Unexpected Power of Yoga for Hormonal Balance
Exercise had always been a key part of my weekly routine until my early 20s when "life happened," and I developed chronic depression. During this time, I stopped exercising and neglected healthy eating, creating an unhealthy cycle that snowballed. After months of feeling worse than ever, physically and mentally, I decided to prioritize my health again. I was amazed at how quickly my mental health improved when I started exercising again. Since then, I've committed to healthy living, knowing how much better I function when I do.
Growing up, I saw my period as a nuisance—something all women had to endure. But as I got deeper into my health journey, I learned more about the menstrual cycle and how hormonal health affects daily life. It was an "aha!" moment—obvious yet revolutionary. Enter: hormonal balance (keep reading below for a breakdown of hormonal balance – in layman’s terms). But as a self-proclaimed control freak, I wondered how I could manage something I couldn't even see. Then, a familiar thought popped into my head: I could be having the worst day, but after a yoga class, I’d leave feeling like a completely different person. Our bodies are capable of much more than we realize.
Seed cycling was my introduction to understanding hormonal health. I learned how the different phases of my menstrual cycle influence my energy, mood, metabolism, skin, and more. With this knowledge, I gave myself more grace. I noticed that days when I felt sluggish often coincided with my luteal phase. Instead of beating myself up for being "lazy," I adjusted my lifestyle to support what my body needed in that moment.
Enter: yoga practices for hormonal balance. Along with seed cycling, I began to tailor aspects of my life— movement, nutrition, and even my social and work calendar—to align with my cycle. During my Follicular and Ovulatory Phases, when my energy was higher, I did higher-intensity workouts like vinyasa yoga, high-intensity pilates, and weight lifting. During my luteal and menstrual phases, when energy was lower, I opted for gentle movement, like mat pilates or slower-paced yoga classes.
By aligning your lifestyle with your cycle, you can feel more balanced in everyday life. In this article, I will share Two Moons’s guide on yoga poses for hormonal balance.
Hormonal Harmony 101: How Movement Supports Your Cycle
I am no scientist, so instead of diving into complex details, here’s the simple version: stress negatively affects the body and mind.
High stress levels disrupt hormone regulation, which can lead to imbalances (Ranabir, Salam, and K. Reetu. 2011). Since reproductive hormones drive the menstrual cycle, any hormonal imbalance can cause an irregular cycle, affecting both physical and mental wellbeing.
Hormonal balance is all about having the right amount of hormones in your body, which is key to your overall health and wellbeing. Think of hormones as messengers produced by your endocrine system that regulate everything from growth and metabolism to reproductive processes. When your hormones are in harmony, your body functions smoothly, and you feel your best. But stress, diet, lifestyle and certain medical conditions can throw this balance off and cause hormonal imbalances (Nayak, Gayathry, et al. 2014).
Hormonal imbalances can show up in many ways such as weight gain, anxiety, high stress, depression, mood swings, hormonal acne, PMS symptoms, painful periods, irregular periods, low libido, thyroid disorders and even fertility issues. Understanding how your hormones work and what affects them is key to optimal health.
Everything in the body is connected, which is why daily habits matter. Your daily routine directly impacts both mind and body.
Research has shown that yoga helps lower stress levels and impacts hormone levels (Cocchiara, Rosario Andrea, et al. 2019; Khadka, Rita, et al. 2022). And of course, less stress means better hormonal balance. Plus, specific yoga poses can increase blood flow to different endocrine organs and glands, including the reproductive organs, supporting hormonal health and easing symptoms of hormonal imbalances, so practicing yoga regularly can contribute to overall hormonal harmony.
Move with Your Cycle: The Two Moons Method
Many dismiss yoga before giving it a real shot. I’ve heard, “I’m not flexible enough,” “It’s too slow and boring,” or “It’s not real exercise; it’s woo-woo.” What they may not realize is that there are many styles of yoga, and there’s likely one for everyone. Plus, everyone starts somewhere—I couldn’t even touch my toes when I first started practicing yoga.
Below are two distinct yoga sequences, with specific yoga poses, created by the Two Moons Team, for two distinct phases of the menstrual cycle, using the first day of your period as Day 1.
See these flows in action:
Two Moons Method - Sunrise Flow (Follicular + Ovulatory Phases, Days 8-21)
The Sunrise Flow is a strong, active sequence designed for the Follicular and Ovulatory Phases (Days 8-21), when energy levels are higher. To do the flow, start from Crow pose and continue clockwise (see image below). Hold each pose for at least a couple of minutes. Since this is a more dynamic sequence, we recommend starting with a few rounds of Sun Salutations to warm up or doing this flow at the end of a workout. This is an advanced flow, so please continue reading to find modifications.
Modifications:
- Crow Pose: Instead of lifting into the pose, practice setting up the foundation, then pull one knee at a time towards each armpit.
- Tripod Headstand: Replace with Forward Fold.
- Bow Pose: Replace with Locust Pose.
- Shoulderstand: Replace with Bridge Pose.
- Plough Pose: Instead, go directly into the Legs Up the Wall Pose. Alternatively, place a block under your sacrum to create a gentle inversion.
Two Moons Method - Sunset Flow (Luteal + Menstrual Phases, Days 22-7)
The Sunset Flow is a slower, more gentle sequence for the Luteal and Menstrual Phases (Days 22-7) when the body wants to rest. This flow includes key poses—Cat, Cobra, and Fish Pose—that research has shown can help alleviate PMS symptoms like cramping and headaches (Rakhshaee, Zahra. 2011; Kanchibhotla, Divya, et al. 2023). This sequence is suitable for all levels. To do the flow, start from Cat Pose and continue clockwise (see image below). Hold each pose for at least a couple of minutes.
Make It a Habit: How to Align Yoga with Your Cycle
Consistency is key for hormonal balance—and for yoga. Aim to practice a few days per week for 20-30 minutes. Focus on deep breathing, especially during intense poses.
If practicing without an instructor feels intimidating, use this breathing tip: Inhale during heart-opening and spine-lengthening movements, and exhale during twists and contractions.
To incorporate the Two Moons Method into your routine, try practicing the Sunrise Flow in the morning during your Follicular and Ovulatory Phases for an energizing start to the day. During your Luteal and Menstrual Phases, practice the Sunset Flow in the evenings to unwind and relax.
Balance Has to Start Somewhere: A Holistic Approach to Managing Hormonal Imbalances
Yoga is a natural way to balance hormones. By moving with your cycle, you can feel better and reduce stress. When you learn to work with your body and cycle, rather than against it, you create a more harmonious life. Small, consistent changes can lead to big improvements in energy, mood, and overall health. I know from personal experience – if I didn’t notice these beautiful changes for myself, I wouldn’t have been able to write this blog.
Whether through dynamic flows during high-energy phases or restorative poses during low-energy phases, yoga provides a foundation for balance. Try one of the Two Moons Method Flows and observe how your body responds. Over time, you may find that yoga is not just an exercise practice, but also a tool for self-awareness and empowerment.
About the Author
Hayley Newcomb is the Community Engagement, Education and Experience Coordinator at Two Moons, blending her public health expertise with her passion for creating impactful health education experiences. Holding a BS in Public Health Sciences and a 200H RYT Certification, she is dedicated to raising awareness of health inequities and fostering inclusive wellness spaces. Outside of work, you can find her travelling, playing volleyball, or attempting to take a class at every yoga studio in Brooklyn.
References
Cocchiara, Rosario Andrea, et al. "The Use of Yoga to Manage Stress and Burnout in Healthcare Workers: A Systematic Review." Journal of Clinical Medicine, vol. 8, no. 3, 2019, article 284. https://doi.org/10.3390/jcm8030284
Kanchibhotla, Divya, et al. "Management of Dysmenorrhea through Yoga: A Narrative Review." Frontiers in Pain Research, vol. 4, 2023, https://doi.org/10.3389/fpain.2023.1107669
Khadka, Rita, et al. "Effect of Yoga on Female Hormones in Peri-Menopausal Women." Journal of Physiological Society of Nepal, vol. 3, no. 1, 2022, pp. 15-21. ResearchGate, https://doi.org/10.3126/jpsn.v3i1.57764
Nayak, Gayathry, et al. "Effect of Yoga Therapy on Physical and Psychological Quality of Life of Perimenopausal Women in Selected Coastal Areas of Karnataka, India." Journal of Mid-life Health, vol. 5, no. 4, 2014, pp. 180-185. PubMed Central, https://doi.org/10.4103/0976-7800.145161
Rakhshaee, Zahra. "Effect of Three Yoga Poses (Cobra, Cat and Fish Poses) in Women with Primary Dysmenorrhea: A Randomized Clinical Trial." Journal of Pediatric and Adolescent Gynecology, vol. 24, no. 4, 2011, pp. 192-196 PubMed, https://doi.org/10.1016/j.jpag.2011.01.059
Ranabir, Salam, and K. Reetu. "Stress and Hormones." International Journal of Emergency Medicine, vol. 4, no. 1, 2011, p. 4. https://doi.org/10.4103/2230-8210.77573
