Yoga for Women: Best Poses for Strength, Hormonal Balance & Everyday Wellness

Yoga is not just a form of exercise — it is a gentle and transformative practice that brings together the mind, body, and spirit. For women, yoga becomes even more meaningful because it supports their unique physical needs, emotional rhythms, and overall well-being. With every mindful breath and slow stretch, women can reconnect with their inner strength, honour their bodies, and cultivate deep self-awareness.

Whether you’re just starting out or have been practising for years, yoga offers endless growth opportunities. It helps improve flexibility, balance, emotional stability, and overall health. While every yoga pose has its own benefits, some asanas are particularly nurturing for women, especially in terms of reproductive health, stress relief, hormonal balance, and core strength.

Image credit: freepik

Below are some wonderful yoga poses that women can include in their daily routine for better health, harmony, and vitality.

---

1) Setu Bandhasana (Bridge Pose)

A beautiful heart-opening posture, Setu Bandhasana gently lifts the chest and hips, activating the pelvic floor and improving hormonal health. It strengthens the back, stretches the thighs and hips, and helps release tension from long hours of sitting. With regular practice, it supports menstrual balance and emotional grounding.

Benefits:

• Strengthens the spine and back muscles

• Tone thighs, calves, and pelvic floor

• Opens the chest and improves lung capacity

• Supports reproductive health

• Calms the mind and reduces mild anxiety

Precautions:
Avoid in acute back pain, cervical issues, high blood pressure, serious heart conditions, and pregnancy unless guided by a prenatal instructor.

2) Baddha Konasana (Butterfly Pose)

A soft, soothing pose that works beautifully for women, especially during menstruation or hormonal discomfort. It opens the inner thighs, groin, and hips, improving blood flow to the pelvic region and supporting reproductive health.

Benefits:

• Makes the hips, groin, and inner thighs flexible

• Eases lower back pain

• Helps reduce menstrual and PMS symptoms

• Supports healthy digestion

• Relieves stress and emotional heaviness

Precautions:
Avoid during knee injuries, severe sciatica, or hamstring issues. Modify with props if required.

3) Marjariasana–Bitilasana (Cat–Cow Pose)

A gentle flow between arching and rounding the spine, Cat–Cow is one of the best warm-ups for women. It enhances spinal flexibility, improves circulation, and releases cramps and lower back tension.

Benefits:

• Eases stress and stiffness

• Improves spinal mobility

• Massages the abdominal organs

• Helps relieve menstrual cramps

Precautions:
Avoid during severe back/neck injuries or advanced pregnancy without guidance.

4) Prasarita Padottanasana (Wide-Legged Forward Bend)

This rejuvenating forward bend deeply stretches the inner legs and spine while calming the nervous system. It improves pelvic blood circulation and helps reduce menstrual discomfort.

Benefits:

• Stretches hamstrings and inner thighs

• Opens the hips

• Reduces stress and calms the mind

• Improves posture and spinal alignment

Precautions:
Avoid during severe back or hamstring injuries, high BP, dizziness, and pregnancy.

5) Viparita Karani (Legs-Up-the-Wall Pose)

One of the most relaxing poses for women! This gentle inversion melts away fatigue, swelling, stress, and menstrual discomfort. It calms the mind instantly and improves circulation.

Benefits:

• Relieves stress and anxiety

• Helps with insomnia

• Reduces bloating and menstrual cramps

• Soothes tired legs

• Supports pelvic health

Precautions:
Avoid during neck/back injuries, severe breathing issues, or advanced pregnancy unless guided.

6) Balasana (Child’s Pose)

A deeply comforting pose, Balasana is ideal during menstruation or emotional tiredness. It gently stretches the hips, lower back, and shoulders, creating a sense of safety and grounding.

Benefits:

• Reduces stress and anxiety

• Relieves lower back and neck tension

• Supports digestion

• Helps with migraine, sinusitis, and mild sciatica

• A wonderful restorative pose during yoga practice

Precautions:
Avoid during knee injuries, severe hip pain, or abdominal discomfort. Pregnant women should modify or avoid.

7) Sarvangasana (Shoulder Stand)

Known as the “Queen of Asanas”, this inversion boosts blood flow to the brain, supports thyroid health, and improves hormonal balance. It is also great for hair health due to enhanced circulation.

Benefits:

• Supports thyroid and hormonal balance

• Reduces stress and anxiety

• Strengthens upper body muscles

• Improves mental clarity

• Helps digestion

Precautions:
Avoid during neck/shoulder injuries, high BP, heart issues, osteoporosis, and pregnancy.

8) Eka Pada Rajakapotasana (Pigeon Pose)

This beautiful hip-opening posture helps release deep emotional stress stored in the hips. It improves flexibility, posture, and lower-body strength.

Benefits:

• Deep hip flexor stretch

• Releases emotional tension

• Helps with posture

• Strengthens back muscles

• Improves lower-body flexibility

Precautions:
Avoid knee, hip, or lower back injuries. Pregnant women should seek guidance.

9) Ustrasana (Camel Pose)

A heart-opening and energy-boosting pose, Ustrasana stretches the entire front body and strengthens the spine. It helps relieve lower-back discomfort and improves posture.

Benefits:

• Stretches chest, abdomen, and thighs

• Strengthens back muscles

• Improves posture

• Reduces stress and fatigue

• Supports hormonal balance

Precautions:
Avoid in severe back/neck pain, BP issues, migraines, and pregnancy.

10) Paschimottanasana (Seated Forward Bend)

A calming forward bend that promotes introspection. It stretches the spine, hamstrings, and calves while soothing the mind.

Benefits:

• Improves spinal flexibility

• Helps digestion

• Relieves menstrual discomfort

• Calms the nervous system

• Helps with sleep problems

Precautions:
Avoid during severe back or hamstring injuries. Modify during pregnancy.

Can Women Practice Yoga During Menstruation?

Yes — women can practice yoga during menstruation, but gently and mindfully. Every woman’s body is different, so listening to your comfort level is essential.

Helpful poses during menstruation:

• Balasana (Child’s Pose) – relaxing, calming, and comforting.

• Cat–Cow Pose – eases cramps and lower-back tension.

• Viparita Karani – reduces bloating and fatigue.

Avoid intense backbends, deep twists, and strong inversions. Focus on rest, breathwork, and gentle stretching.

Useful Tips for a Safe Yoga Practice

• Always warm up before starting.

• Breathe consciously as you move.

• Maintain proper alignment or use props.

• Wear comfortable clothing

• Practice on an empty or light stomach

• Never push yourself into pain.

• Rest in Savasana at the end.

• If you have medical conditions or are pregnant, take professional guidance

Yoga is a personal journey — move slowly, listen to your body, and enjoy the beautiful connection it creates within you.

Disclaimer

This article provides general information for educational purposes only and is not a substitute for professional medical advice. If you have medical concerns, pregnancy, injuries, or chronic conditions, please consult a qualified healthcare provider or certified yoga instructor before practising any yoga asanas.

Frequently Asked Questions (FAQs)

1. Can I do yoga while menstruating? Yes—gentle and restorative poses are fine; skip intense inversions or deep twists if uncomfortable.

2. Which yoga poses reduce period cramps? Child’s Pose, Cat–Cow, Bridge (gentle), and Legs-Up-The-Wall often help.

3. Is yoga safe during pregnancy? Many poses are safe with prenatal modifications; avoid deep backbends, full inversions and intense abdominal work—consult a prenatal instructor.

4. How often should I practice? Aim for 3–5 short sessions per week to build consistency; even 10–20 minutes daily helps.

5. Do I need props? Props (blocks, bolsters, straps) make poses accessible and safe—especially for beginners and during pregnancy.

6. Can yoga help mood? Yes—regular practice reduces stress and helps emotional regulation.

7. Is yoga enough exercise? Yoga offers strength, flexibility and stress relief, but you may combine it with cardio for broader fitness goals.

8. Where can I learn safe variations? Seek certified instructors, prenatal classes, or therapeutic yoga teachers for personalised guidance.

References:

1. Yoga Journal – Benefits & contraindications of yoga poses

2. International Journal of Yoga – Research on women’s health and yoga

3. Harvard Health Publications – Yoga and stress reduction

4. Cleveland Clinic – Hormonal and reproductive benefits of yoga

5. National Centre for Complementary and Integrative Health (NCCIH) – Mind-body practices