Adolescence is quite a challenging time to navigate, especially for girls, who go through several physical, mental, and emotional changes. The onset of puberty also brings about a lot of social responsibilities that can seem overwhelming to deal with. Coping with these new changes both within and outside becomes essential for the healthy development of the body and mind, as well as finding a new identity in the world as a girl starts to become a woman.
Yoga helps navigate this period efficiently, but it becomes beneficial while addressing the issue of hormonal imbalances, which has become a widespread problem in today’s age. We greatly understand Yoga Therapy for Women in our Yoga Teacher Training in India.
Hormonal changes during Puberty
Hormones are chemical messengers in the body that regulate various bodily functions such as growth, metabolism, reproduction, etc. The secretion of the following hormones marks the onset of puberty in girls:
- GnRH: The hypothalamus releases the gonadotropin-releasing hormone, which further assists the secretion of other hormones for sexual maturation.
- FSH and LH: In response to the release of GnRH, the levels of Follicle- Follicle-stimulating hormone and Luteinizing Hormone increase, both responsible for the proper functioning of the ovaries. FSH is responsible for the growth and maturation of follicles, and LH plays a vital role in ovulation.
- Estrogen: Estrogen levels, produced by the ovaries, begin to rise. Secondary sexual characteristics and endometrium (uterine lining) development happen because of this hormone.
- Progesterone: The role of progesterone begins after ovulation in preparation for potential pregnancy. During menarche, with the rise in estrogen levels, progesterone also rises.
Hormonal Imbalances
While it is entirely normal for hormone levels to fluctuate during menarche to adjust to the new changes in the body, chronic imbalance leads to various health problems. It is essential to look at the reasons for these imbalances instead of just curing the symptoms.
- PCOS: One of the most common root causes of hormonal imbalance in women is Polycystic Ovary Syndrome, where ovaries produce excess male hormones (androgens) that result in irregular periods, if untreated, even leading to infertility.
- Thyroid disorders: Hyperthyroidism and Hypothyroidism also cause hormonal imbalances in teenage girls that often result in weight fluctuations, hair loss, and fatigue.
- Chronic stress: Prolonged exposure to stress is the biggest reason for most health complications. The rise in cortisol affects the secretion of other vital hormones, which can often result in developing anxiety, mood swings, insomnia, etc.
- Nutrition and Lifestyle: Poor diet, a lack of Vitamin D and Magnesium, and inadequate sleep also contribute to a lack of proper hormone release.
- Genetics: Without the right environment, an individual’s history of PCOS, Thyroid imbalances, etc. can be expressed.
How Does Yoga Help?
It can be quite helpful to treat the root cause through medical intervention; however, most medical treatments cause side effects that lead to further complications. Including a consistent yoga practice in your routine can give holistic results through a combination of asanas, pranayama, and meditation.
- Regulating the menstrual cycle: Specific yoga poses that target the hips and lower back, like Baddha Konasana, can relieve cramps and improve circulation in the pelvic region. Apanasana can improve digestion and relieve bloating, a common symptom during painful periods. Postures stimulating the thyroid gland, such as Matsyasana, can also improve conditions such as PCOS. Particular focus is placed on these asanas in India’s Yoga Teacher Training Programs.
- Reducing Cortisol: Mindful movement with breathing techniques like nadi shodhan can considerably reduce stress levels, activating the parasympathetic nervous system. Practising restorative yoga can activate rest and digestion in the body, allowing proper endocrine function.
- Circulation: Yoga improves blood circulation to all the organs, the ovaries, and the thyroid. When the circulation is proper, the cells receive oxygen and nutrients essential for hormone secretion. Circulation also helps in removing toxins and waste products that hinder hormone production. Inversions such as Sarvangasana stimulate blood circulation to the reproductive organs. Twisting postures such as Ardha Matsyedrasana stimulate the abdominal organs, such as the liver, which play a crucial role in the body’s detoxification.
- Balancing Nervous System: Chronic stress constantly forces the body to operate in the sympathetic nervous system. This puts a lot of pressure on various systems in the body, stopping the energy being used towards other vital functions such as hormone production. Deep relaxation like Shavasana and body Scans can activate the parasympathetic nervous system as needed. Mindfulness also helps teenagers become aware of their mental and emotional states, thereby becoming more equipped to deal with stressors.
- Better emotional health: Yoga releases endorphins, also known as feel-good hormones, that improve mood swings, alleviating symptoms of anxiety, stress, and depression. Yoga also balances neurotransmitters like serotonin and dopamine, which are vital for mood stability. Meditation is excellent for both mental and emotional health during menarche.
Yoga is a safe, easily accessible practice for young girls that can become a beneficial resource to navigate this challenging time. Learning about women’s bodies can become a game-changer in taking care of an essential part of a woman’s life- Periods. You can equip yourself with this information in Yoga Teacher Training Courses in India to teach young girls the ancient wisdom of yoga from childhood, preparing their bodies for these hormonal changes.
