--- title: "Yoga for Hormonal Balance: Natural Relief for Women's Health - mytribe" description: "Struggling with hormonal issues like PCOS or irregular periods? Find natural relief with Yoga for Hormonal Balance. Our online classes help with menstrual cycle regulation and stress, empowering you to heal your body. Book your session with Hamsikha today!" canonical: https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health last_updated: 2025-09-06 --- # Yoga for Hormonal Balance & Women's Health in Bengaluru By [Hamsikha](https://mytribe.in/yogahamsia) · I guide women through easy yoga, breathwork, and nutrition tips to help manage hormonal issues like PCOS, thyroid, and period problems in simple online sessions. ## Locations Live Zoom sessions; Practice from home Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Trial Session or Consultation A pay-per-session option to either join a group class drop-in or book a private health assessment. Typically ₹250-800 per session (estimate) #### Session Options * **Group Drop-in:** Access to one live class to test the teaching style and Focus Mode interface. * **Private Consultation:** A 1-on-1 video call to discuss health issues and determine the right roadmap. #### What to Expect * Duration between 45 to 60 minutes. * Basic assessment of physical limits and breathing capacity. * Instruction on 1 or 2 immediate relief techniques to practice instantly. ### Monthly Group Yoga Plan 5 live sessions weekly focusing on PCOD & Thyroid management, using private Zoom Focus Mode and Face Yoga modules. Typically ₹2,800-3,500 per month (estimate) #### Schedule & Privacy * 5 Live online sessions per week (Mon-Fri). * Hosted on Zoom with Focus Mode enabled (Instructor sees you, peers cannot see you). * Small to mid-sized groups for audio clarity. #### Techniques Covered * Therapeutic asanas targeting Thyroid, Pituitary, and Adrenal glands. * Face Yoga modules for puffiness, double chin reduction, and skin health. * Pranayama breathwork to lower cortisol levels. * Pelvic health exercises including Mula Bandha. #### Additional Support * Access to general nutritional guidelines and hormonal health fact sheets. * Inclusion in a peer group for motivation. * Verbal modifications provided for menstruation days and beginners. ### Private Therapy & Custom Diet Plan 12 personalized video sessions monthly based on medical reports, inclusive of a custom nutrition chart and flexible scheduling. Typically ₹10-13K per month (estimate) #### 1-on-1 Coaching * 12 Private video sessions per month (60 mins each). * Sequences custom-built based on medical history (e.g., Diastasis Recti, Endometriosis). * Real-time attention on posture alignment and technique correction. #### Clinical Nutrition * Review of medical reports and scans to design the yoga protocol. * Personalized diet chart focusing on micronutrients like Iron and Zinc. * Ayurvedic daily routine guide (Dinacharya). #### Flexibility * Client chooses flexible time slots. * Rescheduling allowed with prior notice. * Direct access for questions regarding diet or pain management between sessions. ## About Yoga for Hormonal Balance & Women's Health ### Why I Do This I know what it’s like when hormones go haywire. Maybe your periods are unpredictable, you feel moody for no reason, or work stress is getting too much. I’ve been there, and I want to help you find some steadiness through yoga and mindful habits. ### How I Work I bring together yoga, breathwork, and simple nutrition hacks to support things like PCOS, thyroid imbalances, and tricky menstrual cycles. No, it’s not about nailing some difficult pose or following a strict diet. I’ll show you how just a few minutes a day can help tune your body’s signals and calm your mind. Sometimes, it’s more about small, regular steps than big changes. ### What We Tackle - PCOD/PCOS and thyroid issues - Painful, irregular, or missing periods - Fertility struggles, endometriosis, and reproductive health - Stress that won’t let up, anxious thoughts - Weight and energy dips from sitting too long ### What You Get - Tools for natural hormone balance yoga routines - Simple asanas like Baddhakonasana (Butterfly Pose) and Suryanamaskara (Sun Salutation) - Breathwork (Nadi Shodhana), gentle meditations, and mudras for a calmer mind - Food tips for women’s health, nothing fancy - just doable stuff ### How We Meet All sessions are on Zoom, beginner to intermediate. I always offer easier versions, especially when you’re on your period (don’t want to overdo it, ya?). If you’ve got any big health issues, best to check with your doctor first. Let’s try to get your mind and body in sync - one step at a time. ## Highlights Browse through Hamsikha's best work. ### [Featured](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/featured) - ![Whether you're a new mom, planning for a little one, or navigating a busy life, I'm here to help. Join me for a gentle online yoga flow designed to nurture your body, calm your mind, and restore your inner balance, one breath at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bad8557c-5264-4ec9-9cad-3b253747923a) - ![This is why I do what I do. It's incredibly rewarding to see clients like Radhika find relief and regulate their cycles through our practice. This is a powerful reminder that consistent, mindful yoga can bring about miraculous changes for PCOD and irregular periods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2266abf5-aee7-4427-876a-3261dfe3fbdf) - [Video: I often get asked how yoga helps with hormonal issues. This short sequence demonstrates poses like Marjari Bitliasana (Cat-Cow) and Matsyasana (Fish Pose) that we use in my classes to gently stimulate the thyroid gland and support the endocrine system for better balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e80a17c5-f79c-4eea-9c1d-4910cb3e6b2b) - [Video: Juggling work, home, and personal well-being can feel overwhelming. I designed this sequence to build emotional resilience, improve physical stamina, and provide the mental clarity you need to manage your responsibilities with greater ease and less stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8cad2a68-f75f-48f7-b194-f059de69b7d3) - ![For me, yoga is a form of self-mothering. It’s about creating space to nurture my body, balance my emotions, and restore my energy. This infographic breaks down how the practice helps me reconnect with myself, especially on the journey of motherhood.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a795ffcb-805b-4c60-8fdc-971c1154c66d) - ![My approach combines the ancient wisdom of both Yoga and Ayurveda. I was honored to host this live session with Dr. Sumukhi to discuss how these two sciences work together to support women through every stage of motherhood, from conception to postpartum recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75c5a5b4-1d57-4a01-9598-7b1445bbc9ca) - [Video: My online classes are specifically designed for women's health needs. This video gives you a quick overview of our class plans, which cover everything from fertility and PCOD management to stress reduction and creating a happy pregnancy journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c7be9df-1e5d-46a0-9dad-afd71f5c268d) - ![Creating a personal and connected environment, even in a virtual setting, is my top priority. I'm so grateful for feedback like this from Priyanka, which highlights the supportive and enjoyable atmosphere we build together in our online sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccd976cf-9eb3-4330-98fe-65e1756272ea) ### [Yoga for Hormonal Health](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/yoga-for-hormonal-health) - [Video: If you're dealing with PCOD, infertility, or thyroid issues, simple, consistent practices can make a huge difference. This video outlines a daily routine including meditation, Suryanamaskara, and mindful eating that I recommend for supporting hormonal health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f73428d6-b50e-4a77-b22f-88296c02aa9f) - [Video: Mudras, or hand gestures, are powerful tools for directing energy. In this video, I demonstrate three important mudras for PCOD management: Usha Mudra for regulating hormones, Linga Mudra for generating warmth, and Prana Mudra for calming the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f42a1510-2033-44d4-a0c0-0600bd5ba414) - [Video: For those with desk jobs, prolonged sitting can impact hormonal health, especially thyroid function. This simple yet powerful three-asana sequence of Sarala Bhujangasana, Parvatasana, and Shashankasana is designed to activate the thyroid gland and counteract the effects of a sedentary lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bcf79f0-d516-4db7-90a1-39be1b3e909d) - ![This graphic introduces the core principles of using yoga for hormonal balance. My sessions are built around these ideas to help you find natural equilibrium.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/196feed0-a5dd-496e-8c6e-c3c0fbcd2151) - ![Here, we look at how specific yoga practices regulate the endocrine system by stimulating glands like the thyroid and adrenals. We also focus on lowering cortisol levels through targeted breathing techniques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6481bada-5575-4431-8678-3896ebc6a532) - ![A key part of hormonal health is quality rest and a stable mood. This visual explains how yoga enhances melatonin production for better sleep and increases serotonin and dopamine to reduce anxiety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6991f1d6-7659-40e2-ab96-7cb7ea969405) - ![This infographic provides a complete overview of the benefits of yoga for women. It highlights how the practice enhances mental focus, builds strength, reduces stress, and boosts hormonal balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ba396c6-0b7f-4a24-9111-62ebe0ce7cb1) - [Video: Understanding your body is the first step to managing your health. This educational video explains the different types of female body fat distribution, like pear-shaped and apple-shaped, and how they relate to hormonal factors and health risks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43ead374-9763-4450-9deb-69925fdd2597) ### [Managing Your Menstrual Cycle & Fertility](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/managing-your-menstrual-cycle-fertility) - [Video: Menstrual cramps can be debilitating, but yoga offers natural relief. This video guides you through five essential asanas, including Sarvangasana and Pavanamuktasana, that I teach to help ease uterine contractions and reduce period pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d61e46b-3302-4fca-b80c-1ce8bf397dd0) - [Video: Yoni Mudra is a sacred hand gesture that channels feminine energy and connects you to your creative center. I explain its benefits for fertility, including balancing the Swadishtana Chakra and connecting you to the grounding energy of the earth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4e3c97b-b3ef-4104-a727-0423cc451f6b) - [Video: Endometriosis can be a painful and challenging condition. In this video, I demonstrate five must-do asanas like Janu Sirsasana and Malasana that help relieve symptoms by gently stretching the pelvic region and calming the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9945262-3854-4c2c-ae5b-d873c74986c5) - [Video: Can yoga help with Endometriosis? Yes. This video explains how restorative poses like Supta Baddhakonasana can reduce pain, cramping, and stress associated with the condition by encouraging deep relaxation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71ea9c06-355d-4562-8723-3382ca3d962f) - [Video: Suryanamaskara, or Sun Salutation, is one of the best sequences for fertility. Its series of forward and backbends activates the reproductive organs and pituitary gland, helping to regulate hormones and reduce stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/487157a7-11df-4df7-b1d7-c33feb7a7227) - [Video: An irregular cycle can be a sign of hormonal imbalance. This sequence, featuring poses like Matsyasana and Bhujangasana, is specifically designed to support the thyroid gland, which plays a crucial role in maintaining a healthy menstrual cycle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a7086eb-bc59-4b82-8b9d-f74ac60ea496) - ![This is the cover for my educational series on how yoga supports reproductive health. It sets the stage for understanding the deep connection between mindful movement and female wellness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc28db10-bdd9-4394-b010-91f29e1aa102) - ![Here, I break down the first three ways yoga aids reproductive health: by improving blood circulation to vital organs, balancing the endocrine system, and reducing stress by lowering cortisol levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca0d460e-8227-47d4-8451-8fb08b579e6f) - ![Continuing the series, this graphic explains how yoga strengthens pelvic muscles for better reproductive function and supports both menstrual and postnatal health by easing discomfort and aiding recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16d54567-6292-4dee-9881-2e7a525e91e7) - [Video: What does a healthy period look like? This short, informative video outlines the key signs, such as a regular cycle length and minimal cramping, helping you understand your body's signals better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03400cb8-fd47-4b93-a00b-7d393d35dd57) - ![Pre-Menstrual Syndrome (PMS) can be challenging, but self-care can make a big difference. This visual offers simple, actionable tips like eating nourishing food, gentle stretching, and listening to calming music to ease symptoms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd5214d7-f116-47ba-8b97-2d03f66a020a) - [Video: In this demonstration, I show how to practice Yoni Mudra. This powerful hand gesture is one I teach to help women connect with their reproductive system and improve overall fertility health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8115a659-205a-413c-ba63-33f91616ff58) - ![This graphic introduces a series on asanas that can support the health of the fallopian tubes by promoting blood flow and energy to the reproductive system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54a393f8-f050-429a-88fb-d04bb9c6eec8) - ![Bhujangasana, or Cobra Pose, is excellent for reproductive health. As shown here, it creates a gentle backward bend that stimulates the organs in the pelvic region. This is the same as media 67.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d5b266c-d4bd-4e72-88ce-4a0d97653eff) - ![Malasana, or the Garland Pose, is a deep squat that opens the hips and pelvis. It's a fundamental pose I teach to improve circulation and flexibility in the lower body. This is the same as media 66.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7d4af87-ac74-4984-a450-e9eb8636794f) - ![Prasarita Padottanasana, a wide-legged forward bend, helps to stretch the inner thighs and calm the mind. This pose is beneficial for releasing tension in the pelvic area. This is the same as media 64.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0d69a31-c91b-4af9-9c55-029334bb87ac) - ![This is an introductory image for a series focusing on yoga asanas for blocked fallopian tubes, illustrating the concept with cartoon uteruses.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ef3fee3-71fe-4993-bfd2-de4cdf608712) - ![Here I am demonstrating Bhujangasana (Cobra Pose) in a natural outdoor setting, a pose that gently stretches the abdomen and can improve circulation to reproductive organs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb850a72-75dc-4cdc-89f0-50e813dc06fe) - ![A demonstration of Malasana (Garland Pose), a powerful hip-opening asana that I guide my clients through to enhance pelvic health and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ceac7789-fc08-4ce6-810f-7b6f7bc284f9) - ![This image shows the Prasarita Padottanasana (Wide-Legged Forward Bend), an inversion that helps to calm the nervous system and stretch the hamstrings and inner thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5ed340a-4c3d-43cb-9e1a-51f571ad7859) - [Video: It's just as important to know what to avoid. This video explains why practices like deep inversions, intense core work, and abdominal compression should be avoided during periods and pregnancy to protect your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ec37c14-f3fc-42b0-9a2b-f0bba9b6a5d4) - [Video: During your period, your body needs rest and gentle movement. I guide you through a restorative sequence using props like pillows to help reduce cramps, ease mood swings, and soothe your body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c62663d-087f-41a4-88d7-94256d6fd233) ### [Yoga for Motherhood (Prenatal & Postnatal)](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/yoga-for-motherhood-prenatal-postnatal) - ![Motherhood completely transformed my own yoga practice. This post shares how I adapted my sessions to be more mindful and attuned to the physical and emotional shifts of the postpartum period.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80a035cc-91e7-4dc9-bada-72d33a1a5aad) - [Video: Yoga supports women through all life stages. This video provides a quick summary of how prenatal yoga manages discomfort, postnatal yoga rebuilds core strength, and menopause yoga alleviates symptoms like hot flashes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35e9db7a-826b-4c0b-8bd0-283b4681d8a7) - [Video: Even 10 minutes a day can work wonders for postpartum recovery. This video demonstrates a simple sequence for busy moms that helps restore the core and pelvic floor, balance hormones, and reduce stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0df1a1ab-ea2b-4bad-abc3-6bee8ad9e207) - [Video: This Mother's Day post is a reminder of how yoga can be a beautiful gift of health. I demonstrate a simple sequence including breathwork, mudra practice, and Om chanting that daughters can share with their moms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/286fb9dc-4906-4478-a997-0f120bd8678b) - [Video: This animated graphic perfectly captures the multitasking life of a modern mother. It’s a celebration of the strength and balance that yoga helps us cultivate while juggling deadlines, diapers, and everything in between.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec34c3db-981f-471c-bcef-99da0f2ade3d) - [Video: Finding "me-time" as a new mom is a challenge, but I make it a priority. This video shows how I practice mindfulness even while traveling, using simple techniques like the Humming Bee breath to stay centered.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1652e44-03a4-41d0-9be9-1793278d6b73) ### [Stress, Anxiety & Mental Wellness](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/stress-anxiety-mental-wellness) - ![When anxiety strikes, grounding yourself is key. This graphic introduces simple, effective techniques to bring you back to the present moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6aff965a-6352-40ef-86d6-07b469723f46) - ![This infographic details four grounding techniques I teach: pausing to breathe, feeling your body's connection to the ground, engaging your senses, and gentle movement to release physical tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e838b3a-bb2d-401c-b7b7-9a6a4d726cf9) - ![Yoga isn't just stretching; it's science. This visual explains how the practice activates your parasympathetic nervous system, reduces cortisol, and relieves muscle tension to combat stress at a physiological level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a77ef0d-cda9-4654-ab1e-33975cf8e488) - [Video: Vayu Mudra is a simple yet powerful hand gesture for calming an anxious and restless mind. This video demonstrates how to perform the mudra and explains how it helps regulate the "Vayu" or air element in the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/296f233b-3375-4caf-8478-dc76d92e0d99) - [Video: A good stretch can release a surprising amount of stress. This video guides you through a gentle yoga flow designed to ease physical tension and calm your mind after a long day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd2aa17b-2473-40f2-8f43-d14788074ec1) - ![Stress manifests physically in many ways, from sleep problems to digestive issues. This anatomical chart illustrates the wide-ranging impact of chronic stress on the body, underscoring the importance of management techniques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1adb860d-a3c7-4fe3-a34b-86677789a3ea) - [Video: While meditation is powerful, it's not always appropriate. This educational video explains situations where meditation should be approached with caution, such as during acute emotional distress or for those with certain mental health conditions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e1ec67a-1c8f-47c6-9017-284a74a54cf8) - [Video: Overthinking can be exhausting. In this video, I demonstrate three mudras, including Chin Mudra and Hakini Mudra, that I teach to help quiet the mind, improve focus, and foster a sense of calm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86aade9b-9021-4726-a1b8-96cd4d913b0b) - [Video: Jnana Mudra, the mudra of knowledge, is excellent for invoking wisdom and clear communication. I demonstrate this simple gesture and explain how it can be used during meditation to find peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54c6f789-54ae-4861-b997-b518e8835a38) - ![Even one minute can make a difference. This graphic offers a simple one-minute meditation script focused on mindful breathing to help you release tension and reset your nervous system anytime, anywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f8e4c82-5ea3-4077-bbb9-0de0e40a5702) - [Video: Self-care isn't always about doing more; sometimes it's about doing less. This video shares five simple ways to practice self-care, like disconnecting from bad energy or simply doing nothing for a day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb991ecd-9e11-416e-b4d7-37a541f5fd81) ### [Foundational Poses & Techniques](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/foundational-poses-techniques) - [Video: Baddhakonasana (Bound Angle Pose) is fantastic for women's health but can be challenging with tight hamstrings. This video shows five simple warm-up movements to prepare your legs and hips for the pose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aaae4a42-b44a-46b6-8451-9b609dd4b710) - [Video: Sukshmavyayama, or subtle joint movements, are essential for keeping the body fit and strong. This video demonstrates a sequence of gentle movements for the ankles, knees, and spine to improve mobility and circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74ca3601-4abe-428d-82b1-965a074f552d) - [Video: Strong legs are the foundation of a stable yoga practice. This video guides you through a simple sequence of Pada Sukshmavyayama (leg warm-ups) to correct muscle imbalances and build strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/799ba078-1d51-4fdb-b1a4-482174497566) - [Video: To avoid shoulder pain, especially as we age, maintaining mobility is crucial. Here are three Sukshmavyayama (subtle exercises) including shoulder rotations and forearm swings to keep your shoulder joints healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c03a3322-70d7-4291-b11a-bb50e0b605ce) - [Video: If you experience shoulder pain or tightness, these arm drills can provide relief. This video demonstrates several movements to release tension and improve mobility in the shoulder muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6bc8a19-33d5-4f79-b717-1227cb3fdc36) - [Video: Can yoga make you taller? Not by bone growth, but by improving posture. This video shows how Talasana and Tadasana (Mountain Pose) can extend the spine, correcting a hunched posture and creating the appearance of added height.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7adea56b-40cd-4d85-9f6f-809f8d1683e8) - [Video: This is a beginner-friendly routine I recommend for all women. It includes five simple movements like hip twists and butterfly pose to keep you active and energized throughout the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6dd902a-383f-42b6-b64c-4ab3e90047be) - [Video: A sedentary lifestyle can lead to hormonal imbalance and stiffness. This video offers a simple yoga sequence, including Cat-Cow and seated twists, that anyone can do at home to activate their muscles and glands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60428380-5281-4e49-a8c9-5f020e121ad9) - [Video: For my clients in IT and other desk jobs, I recommend this sequence. It includes poses like Parvatasana and Bhujangasana, along with meditation, to counter the effects of prolonged sitting and reduce tech-related stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7c84782-bd59-4235-a9b0-1665bd3619dd) - [Video: Our emotions can get locked in our hips, shoulders, and spine. This simple sequence of Titliasana (Butterfly Pose) variations and spinal twists is designed to release that stored tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7cdc363-539b-448a-bc4b-2d9eba8a791d) - [Video: Bhujangasana (Cobra Pose) and Parvatasana (Mountain Pose) are two simple asanas that build incredible strength and confidence. This video demonstrates the poses and explains their benefits for mental and physical well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b877503-2609-4d3b-a728-ec07e758cf16) - [Video: Looking for a flat stomach? This video demonstrates five asanas, including Navasana (Boat Pose) and Bhujangasana (Cobra Pose), that effectively engage the abdominal muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92fee5ee-8f8f-4562-9d7a-1d4b8e3c32f3) - ![This graphic introduces a simple three-asana sequence designed to help reduce waist inches by engaging the core and oblique muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e35dab9d-2d12-4df0-be2f-860f1e5bd22b) - ![Here I am demonstrating Bhujangasana (Cobra Pose) outdoors. This pose is excellent for strengthening the spine and toning the abdomen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a29a0949-89ed-4fb0-b80e-31a69f40750a) - ![This is Parvatasana (Downward-Facing Dog), a foundational pose that stretches the entire body and is part of my sequence for toning the waist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94b369dc-b95c-4556-8cdb-f620549f8a25) - ![Parshwakonasana (Side Angle Pose) is fantastic for stretching the sides of the body and strengthening the legs. This photo captures the pose against a beautiful mountain backdrop.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7d326d5-f8f0-4f17-8c3b-fd3c82ec6bdb) - [Video: Locked emotions often manifest as hip pain. This video guides you through four wall-supported stretches, including a supported pigeon pose, to unlock your hips and release emotional tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f03da7d-fd18-465a-a7e6-624df9c08b1d) - [Video: Starting a home yoga practice? This video offers five essential tips for success, including creating a dedicated space and investing in a good quality mat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2771ae1c-0473-4e7e-b5f0-87d01583befc) - ![A gentle reminder to always finish your practice with Savasana (Corpse Pose). This final resting pose is crucial for integrating the benefits of your session and activating the body's healing system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb735334-d949-46c2-9d0c-2fa772e09a1c) - [Video: Safety first. This video explains who should avoid Kapalbhati, a powerful breathing technique. It's not recommended for pregnant women or those with high blood pressure, ulcers, or severe heart conditions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7005755a-fe54-4594-830e-46459f6f5561) - [Video: Jnana Mudra is the gesture of wisdom. This video explains how to perform this simple mudra and use it during meditation to become more receptive to knowledge and insight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d97443cb-961a-4763-9c39-1fa1e45463f1) - [Video: Adi Mudra, or the "first gesture," is a calming hand position that can improve lung function and even help reduce snoring. This video demonstrates how to form the mudra and explains its benefits, especially for pregnant women.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/614b40b8-f7cc-4e51-8c82-e8825042de38) - [Video: I love a good yoga challenge! This video shows my attempt at a fun balancing and mobility sequence. It's a great way to test your stability and have some fun with your practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4576f9a-db38-4e8b-bb3f-ee55b8971f9e) - [Video: Another fun mobility challenge! This one tests shoulder and leg flexibility. Challenges are a great way to stay motivated and playfully explore your body's capabilities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/544c5882-fa93-4830-a7b1-a952cbfc6246) ### [The Science & Anatomy of Yoga](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/the-science-anatomy-of-yoga) - ![Understanding anatomy enhances your practice. This visual shows the muscles engaged in Setu Bandhasana (Bridge Pose), including the psoas major and rectus femoris, highlighting its function as a hip flexor stretch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b76c19a9-31a2-49eb-bb6c-c33b8c8955fc) - ![Baddha Konasana (Bound Angle Pose) is a key hip-opening pose. This anatomical illustration shows how it specifically targets the adductor muscles of the inner thighs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a53b173a-f639-44f1-90ce-1222fa104888) - ![In Janu Sirsasana (Head to Knee Forward Bend), we stretch the back muscles like the latissimus dorsi and the hamstrings. This visual provides a clear look at the muscles involved.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e3e2fe0-98cc-4367-a5ef-3650b0262101) - ![Parsvottanasana (Pyramid Pose) provides an intense stretch for the back of the legs. This graphic details the engagement of the gluteus maximus, biceps femoris, and adductors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a9bfc7f-f050-4544-a23e-810bd973f3ba) - ![Trikonasana (Triangle Pose) is a wonderful standing pose for strengthening the core. This illustration highlights the work of the external and internal obliques and the rectus abdominis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1a60ec3-b316-4ee9-a89f-01de2cee866a) - ![This anatomical view of Tree Pose shows how it engages the quadriceps and transversus abdominis to maintain balance and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0040b29f-70ef-4cac-818a-fc365ed1d11d) - ![Utkata Konasana (Goddess Pose) is a powerful stance that strengthens the inner thighs and glutes. This visual points out the gracilis and semimembranosus muscles at work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/341cbf87-b2df-47bd-94fc-7f2348e3486c) - ![Ardha Purvottanasana (Reverse Table Top) is excellent for opening the chest and strengthening the arms. This graphic shows the engagement of the triceps and pectoral muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdb864dc-f5b3-41ba-bb08-492cccf787d5) - ![Supta Matsyendrasana (Supine Spinal Twist) is a restorative pose that provides a gentle stretch for the gluteus medius and IT band, as shown in this anatomical drawing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbec6f49-a0e0-4e56-ba91-de124858e0d7) - ![Parighasana (Gate Pose) is a deep side-body stretch that also strengthens the hip abductors. This illustration shows the engagement of the quadratus lumborum and gluteus medius.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/067eb3a7-1228-4bd8-98be-6d9bf7ac3fae) - ![This infographic summarizes how different yoga poses contribute to better posture by improving alignment, relieving back pain, increasing flexibility, and building core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f405773-e13a-4b08-816e-fc9b91116282) - ![An introductory graphic for my series on yoga for posture and spinal health, emphasizing the importance of a healthy spine for overall well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71fb0cbd-d447-4786-b79c-0235518237c9) - ![This diagram explains the concept of Ida and Pingala, the two primary energy channels (Nadis) corresponding to our feminine and masculine aspects. I teach Nadi Shodhana (alternate nostril breathing) to bring these energies into balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26b02fb9-ac5b-4e68-98f3-81dbdecf8df2) - ![Yoga is a holistic system with eight components, known as the 8 Limbs of Yoga. This tree graphic illustrates how Asana (postures) is just one part of a much deeper practice that includes ethics, breathwork, and meditation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8c67cfe-f708-4ff4-bd14-fc80f8eb7196) - ![What is yoga? It's a journey that extends far beyond the mat. This visual explains how it unites the mind and body, promotes inner peace, and encourages spiritual growth through breath control and lifestyle practices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2d50980-7fd0-408a-9b1d-e543129e23c9) - ![There are many styles of yoga, each with a unique focus. This chart provides a quick guide to different types, from the flowing pace of Vinyasa to the deep relaxation of Restorative yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ccc5b491-eb3f-49fd-ae77-2d1848736f31) - [Video: In this video, featuring wisdom from Sadhguru, the importance of Hatha yoga for women's reproductive health is discussed. It reinforces my belief that a dedicated practice can help women navigate all stages of life effortlessly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa5879d1-d90e-4808-a9b3-1e928358c285) - [Video: This fascinating video explains the science behind the Gayatri Mantra. It discusses how the specific vibrations produced by chanting can positively influence the mind and why it's considered such a powerful tool for sharpening the intellect.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f116fe3-68bb-4412-9469-cacf25fafee3) - [Video: Chanting mantras is a core part of yogic practice. This video explains the benefits, which include developing strong intuition, finding mental peace, and creating a positive aura through the power of Sanskrit sound vibrations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f845cf9e-6a9a-498b-ba81-f7d9fd3d81c0) - [Video: A healthy gut is the foundation of a healthy body and mind. This video demonstrates five simple asanas, including Vajrasana and seated spinal twists, that I teach to improve digestion and support gut health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf901a06-b012-447b-a2ab-cb5ff2508788) - [Video: IBS, or Irritable Bowel Syndrome, is often linked to stress and anxiety. This video presents a simple sequence of asanas like Veerabhadrasana and Parvatasana designed to improve gut health and calm the nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48334f99-7b73-4c3e-b512-1ab01a2ed857) - ![Why is yoga the best form of movement? This post explains that unlike many daily activities that only involve muscle contraction, yoga balances both contraction and stretching, which keeps cells active and promotes long-term health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/150fa440-bd01-4d85-9902-00578dd9346a) - ![This quote perfectly captures the essence of the practice. The study of asana is not about mastering a posture, but about using the posture to understand and transform yourself from within.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9abcf3b5-c22c-4d09-a2f9-4d6cad1d4d07) - ![A simple but profound truth. The only thing that stays with you your entire life is your body. Taking care of it is not a luxury, but a necessity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20ae71aa-44a6-4ed1-a250-4a4b7002825f) - ![A simple tip for everyone. Practicing breathwork and mindfulness every day, even for a few minutes outside of a formal yoga class, can have a profound impact on your well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6c44fba-4587-42fa-843d-153c33ea925c) ### [Face Yoga & Natural Glow](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/face-yoga-natural-glow) - [Video: Troubled by a double chin? This face yoga video guides you through three simple exercises that stretch and tone the muscles in your neck and jawline to help reduce the appearance of a double chin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ea5128ff-5df5-4550-bba8-cb5f3cc24f9b) - [Video: If you have plumpy cheeks, these face yoga techniques can help. I demonstrate the "cheek slimmer" and "cheek relaxer" methods to tone your facial muscles. Consistent practice for 21 days can yield visible results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c31e5bd-b773-4cf4-93c9-13bfcbe8e6c2) - [Video: Dark circles can be caused by stress and fatigue. This video teaches three face yoga techniques: the under-eye smoother, the under-eye relaxer, and a "no more tired eyes" exercise to reduce puffiness and improve circulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/598fdf01-45cd-4e27-8401-d0d1dfaf2acb) - [Video: This video lists the many physical benefits of practicing face yoga. It can lead to an improved complexion, more defined lips, reduced lines, and an overall smoother, more even skin tone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2a09eed-33c3-4b36-9242-d702c4631cf6) - [Video: Want glowing skin? The secret is simple: mindful breathing. This video explains how deep, controlled breathing reduces stress, improves blood circulation, and increases oxygen levels for more supple, radiant skin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd1cc751-bd73-425f-b35f-b61a77e7711a) - [Video: Did you know mudras can support hair health? This video demonstrates five mudras, including the popular Prasanna Mudra, that are believed to improve blood circulation to the scalp for better hair growth and thickness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/75c998be-b24f-471b-8881-6f8d9790510e) - [Video: Balayam Mudra, also known as Prasanna Mudra, is a simple nail-rubbing technique used to stimulate hair follicles. This video shows you how to do it and explains that it's most effective for stress-related hair loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6311a61-186e-4bc8-b616-4d30b98b8084) - [Video: Prana Mudra is a powerful hand gesture for boosting life force energy. This video explains its many benefits, including improving vision and immune function by enhancing blood circulation throughout the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23922502-65ed-4816-ba2d-d0c1fdad4560) ### [Healthy Recipes & Nutrition](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/healthy-recipes-nutrition) - [Video: I love pasta, but not the guilt. This is my favorite healthy pasta recipe using whole wheat pasta and a creamy, dairy-free sauce made from cashew paste. It's perfect for a satisfying meal, especially if you have PCOD or other hormonal issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08ac872b-6cea-4858-8af5-69a1db474bec) - [Video: This is a one-pot meal that's both nutritious and delicious. I'll show you how to make this spinach dal rice, a high-fiber dish that's great for managing blood sugar and reducing inflammation, which is common with PCOS.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33189979-6c91-4981-b0b6-358a7ee72f45) - [Video: Here's one of my favorite millet recipes: Foxtail Millet Bisibelebath. Millets are rich in nutrients, aid in digestion and weight loss, and are a wonderful addition to a healthy diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c54ba73-acf0-4747-a5ae-a5805d421f28) - [Video: Need a quick and healthy breakfast? This puffed rice upma is a famous dish from Northern Karnataka and takes only 15-20 minutes to prepare. It's light, flavorful, and a great start to the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7edbfe04-8800-4b40-8e57-25e8581729a6) - [Video: This Rajma (kidney bean) and sweet corn salad is a perfect high-protein, high-fiber meal. It's quick to assemble and makes for a light yet satisfying dinner bowl.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46be5da2-6cbc-43ea-9a0b-6610529b67fa) - [Video: When I'm craving something sweet, this is my go-to healthy treat. I make these energy bites with dates, walnuts, and dark chocolate. They are sugar-free, delicious, and packed with nutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83438b60-7395-4a9b-a890-3aa2c96e8e83) - [Video: Understanding micronutrients is key for optimal health. This video breaks down five essentials every woman needs: Iron, Zinc, Vitamin D, Magnesium, and Probiotics, along with the foods where you can find them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fac88b93-46bf-4936-ab32-42b0378e2842) - ![I was thrilled to host this "From Cravings to Clarity" nutrition talk with expert nutritionist Sneha Kulkarni. We discussed practical and empowering nutrition strategies for women's health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a542fa4-8a23-43f8-a53a-7372883dd1a2) - ![This infographic explains how yoga supports natural weight loss. It's not just about burning calories, but about boosting metabolism, reducing stress-related eating, and promoting mindful habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06e55d47-34f2-4188-be79-62694bb9f1c5) ### [Client Stories & Success](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/client-stories-success) - ![I'm so happy for Shiva, who found relief from period pain and a normalized cycle after just two months of regular practice in our online sessions. Her story is a powerful testament to consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c4a5de7-356b-43d3-aaad-e93f549363d9) - ![Shruti's feedback warms my heart. She found that our online sessions not only improved her flexibility but also helped regulate her periods, leaving her feeling calm and relaxed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09f1985a-f4a1-4076-8c08-75f253dc6f3f) - ![It's wonderful to hear that my classes are enjoyable for the whole family. Vaidehi from Sydney shares how even her 6-year-old daughter can follow along, making our sessions a positive addiction for her well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db09d5ef-fabd-46a8-9081-61e87659c01a) - ![Prabha from Sydney was initially skeptical about online yoga but found my classes easy to follow, even as a beginner. It's great to know I can change perceptions about virtual practice. This is the same as media 78.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9718e972-463d-4b70-b22d-a3c6fa55b46a) - ![I strive to be a warm, gentle, and calm instructor. I'm grateful for Prabha's kind words vouching for my classes and affirming that her one-hour session every day is "pure bliss." This is the same as media 79.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fad45813-2f6c-4bfc-9a0e-eaa165cac202) - ![Manavi from the Netherlands shares the incredible changes she's noticed in her mood, energy, and thyroid profile since starting my classes. Her high recommendation means the world to me.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bdb53f7-5e37-46a0-a31c-52463f3927eb) - ![Sunaina from Australia highlights the clear instructions and posture feedback in my sessions. I'm so glad she finds the asana variations interesting and leaves each session with a happy mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/391aa47c-45c5-43fc-9f4b-f0463cafd07c) - ![Jewel has practiced with many instructors but found her best experience with me. I'm thrilled that my unique class themes for flexibility and strengthening have improved her productivity and physical fitness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2cb021a7-8965-4215-a00d-35f6316780a6) - ![Rachana's feedback is short and sweet. She enjoys how I rectify mistakes and appreciates that the classes keep her feeling calm, peaceful, and energetic throughout the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70d0a0f9-4640-47e6-befd-b139a7abd83d) - ![Sahana from the UAE points out my dedication and motivating teaching style. I always aim to ensure every muscle gets the needed attention, and I'm glad she's looking forward to more challenging asanas. This is the same as media 73.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28539976-b134-464c-b0dd-fbe55bdca7a0) - ![I love how Sahana describes my teaching method as pushing her to try poses without too much pressure. It's all about finding that balance to achieve a full-body workout that leaves you feeling strong and flexible. This is the same as media 74.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e44e8a19-8020-40f6-a3a8-9705802c48cc) - ![Aparna, an entrepreneur from Gujarat, enjoys the blend of core strengthening, calming meditation, and face yoga in my sessions. I'm happy to provide a joyful and rejuvenating experience. This is the same as media 100.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9eb0aec8-711b-4d5a-b292-2cbeefab31a3) - ![I'm so glad Aparna found me at the beginning of the year to restart her yoga practice. She highlights my professional approach and how I offer modifications to help students cope with personal constraints. This is the same as media 99.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8dce5ee1-8bf4-43e5-9c83-6bbc4b363c22) - ![This screenshot from Spoorthy's feedback highlights the customized attention and modifications I provide. Ensuring everyone can practice with precision and safety is a cornerstone of my teaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57126dbd-e9af-4750-9fe2-66e77f8cf8a5) - ![I'm so grateful for this heartfelt message from Spoorthy. My dedication to early morning sessions is all about helping my students start their day with discipline, enthusiasm, and purpose.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8548f7b6-3085-438b-b635-1695f9aebbe4) - ![Supritha's feedback emphasizes my role as a mentor for both physical fitness and mental health. It's a reminder that yoga is a journey for both body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cffa2833-03d7-4d4b-b28b-05701b7ec43f) - ![I'm glad Supritha finds my guidance on the necessity of different asanas helpful. Correcting posture and guiding each person individually is key to practicing in the right way, even online.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2da0c458-36ba-4cd1-b75f-50efbac796c8) - ![This is the start of a wonderful testimonial from Manavi, a food technologist in the Netherlands, on why she chose my online sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d084eca-911d-49cc-91d6-60fedad73116) - ![Manavi describes me as a professional, experienced coach with deep knowledge. I always strive to ensure my students perform each asana with the correct posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f68a1ba4-fee0-40fc-b55b-343d4b7c905b) - ![Ashwini, a special educator, appreciates my dedication and the way I plan each session to be meaningful. It's my goal to make every minute spent on the mat count for both body and mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e7420e0-12e9-40bd-8436-a86f4e8c489a) - ![Another lovely piece of feedback from Radhika, who found my instructions clear and the class plan great for practicing from the comfort of home. This is the same as media 86.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76b4b20f-1749-4c5b-93ee-7b04e3b590da) - ![This is the full testimonial from Radhika, who was diagnosed with PCOD and irregular periods. I am overjoyed that she calls yoga a "miracle" after her cycles became regular within a month of practice. This is the same as media 83.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4e4c210-ea9c-4e20-bdfd-c81cbd3605e1) - ![This graphic explains some of the key benefits of practicing yoga online with me, including saving time, accessibility, and the ability to practice without comparison in a private setting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9cdb328c-c49f-4bc4-a135-3e8273968d34) - ![Why choose my sessions? This post summarizes the key reasons: privacy, time-saving, a focus on women's health, and learning from an experienced tutor from anywhere in the world.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89e68883-847a-4c69-bcc8-f6aded9b36c0) - ![A duplicate of Prabha's testimonial about finding my beginner classes easy to follow online.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/714da5af-8953-432f-9fd2-a96bace8ebb4) - ![A duplicate of Prabha's testimonial about my calm nature and the "pure bliss" of the daily sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73a23454-c9c8-4d55-b6a9-6c6ee6155497) - ![A duplicate of Sahana's testimonial about my dedication and motivating teaching style.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7d477eb-3f3e-4040-a7bc-37163292315a) - ![A duplicate of Sahana's testimonial about my balanced approach to teaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1484dff7-bc24-4549-a463-8ef09f9ca5cf) - ![A duplicate of Aparna's testimonial about my professional approach and modifications.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae0459a2-aff6-423e-9dcf-fab2fe5a41fa) - ![A duplicate of Aparna's testimonial about the joyful blend of exercises in my sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7377957-1e1c-4472-99d2-0be9eccb98ab) - ![A duplicate of Radhika's feedback on my clear instructions for home practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9af92514-ea83-431d-855e-c1587a5a0068) ### [Additional Work & Inspiration](https://mytribe.in/yogahamsia/yoga-for-hormonal-balance-women-s-health/additional-work-inspiration) - ![Every time I return to the mat, I reclaim a part of myself. This infographic shares the journey of self-reconnection, stress release, and healing that happens with each practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2233577b-6954-4bfd-8af0-5ec1a51b1821) - ![Sometimes the answer is simple! This fun meme is a lighthearted reminder that many of our modern-day symptoms can be eased by simply starting a yoga practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68b95cab-74f5-44b4-9323-809e2e1d73ab) - ![This is part of a series on mindfulness exercises. The first step is always mindful breathing: focusing on, counting, and being aware of your breath. This is the same as media 53.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46e83173-a7d6-4d80-895c-9e6d8a8234d2) - ![The second mindfulness exercise is a gratitude practice. Taking a few moments to think of something you are grateful for can powerfully shift your mindset. This is the same as media 58.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26dddc5d-861e-42d3-b94b-74ca74e41e96) - ![The third mindfulness exercise is using positive affirmations. Repeating phrases like "I am strong and capable" helps to reprogram your thoughts and build self-belief. This is the same as media 57.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/267d1093-0251-4c10-a52c-ce54f247de3c) - ![An introduction to my series on three simple mindfulness exercises you can do anywhere. This is the same as media 56.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f26e1b97-bc91-43b7-a2d9-f23840343402) - [Video: This yogic practice sequence is designed to help you stay physically and mentally young. It includes a combination of asanas, pranayama, and meditation to promote longevity and vitality.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07f30a31-2565-4c62-9a9d-59cc294fd052) - [Video: This Valentine's Day post is about self-love. I demonstrate a heart-opening pose to encourage you to embrace your inner goodness and let your heart shine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb8cac3d-5e2d-4206-aefa-95dee184f9e2) - ![A beautiful quote from B.K.S. Iyengar, "Yoga is a mirror to look at ourselves from within," featured with a photo of one of my students in Ustrasana (Camel Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/629d4347-621e-4435-a659-4497746d14ca) - ![This Yogasutra quote emphasizes the importance of long, uninterrupted, and positive practice. It's a great reminder for all of us on the yoga journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd70bd2a-f2e1-460f-9738-21174c2250d4) - ![A collage of one of my students moving through a gentle sequence, paired with an inspiring quote about yoga being a mantra for a healthy, happy, and peaceful life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18b12e65-2aaa-4b87-a746-9c822bac9170) - ![Another collage of a student's practice, reminding us that yoga is the science of well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14edffee-37c7-434f-9ef8-2e1e5e33969f) - !["Inhale the future, exhale the past." A simple yet profound quote paired with a student in Trikonasana (Triangle Pose).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c1edf10-b471-4c32-a9c2-c0ee0a88dba3) - ![The Sanskrit phrase "Sthiram Sukham Asanam" means that a yoga posture should be steady and comfortable. This is a core principle of my teaching.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f555610-3aec-4383-8096-2222aa3bab9f) - ![A duplicate image explaining the practice of mindful breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3b01206-9faf-49d5-badb-95fb3c12e4f7) - ![A duplicate introductory image for the mindfulness exercises series.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30350941-ea25-4679-86b9-6abaaaa44610) - ![A duplicate image explaining the practice of positive affirmations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b16c2418-90bd-4f5d-bacf-d9205a5ef2c8) - ![A duplicate image explaining the practice of gratitude.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4fe77e07-bd35-4ff9-ba5e-0a167c72c483) ## Meet your expert [Hamsikha](https://mytribe.in/yogahamsia) ### My story Hi, I'm Hamsikha, but these days, mostly just 'mama' to my 6-month-old. Used to think yoga was all about perfect poses, but now? It’s finding a few minutes of peace in the baby chaos, sneaking in Vishnu Sahasranama chants (my anchor during pregnancy), and letting my kid crawl on my mat while I stretch. Postpartum isn’t a quick fix, it’s messy and slow and full of surprises. I show up as I am, and I hope you will too. ### My work - **Yoga & Nutrition Coaching**: I offer pre and postnatal yoga classes, face yoga for mothers, hormone therapy, and nutrition advice. - **Mind-Body Connection**: Classes mix breathwork, mindfulness, and meditation - not just exercise, but real healing. - **Safe & Relatable Space**: I share my own journey - nothing is off limits, and every session fits your stage and needs. - **Ancient Wisdom for Modern Moms**: We use Ayurveda for new moms and Garbhansanskara to support strength and digestion after birth. - **For All Women**: Expecting, new mom, or just juggling life - you’re welcome, no yoga experience needed. ## More services from Hamsikha - [Postnatal Fitness & Recovery](https://mytribe.in/yogahamsia/postnatal-fitness-recovery) · ₹350-1,200 per session (estimate) - [Prenatal Yoga & Wellness Program](https://mytribe.in/yogahamsia/prenatal-yoga-wellness-program) · ₹2,000-7,000 per month (estimate) - [Maternal & Women's Nutrition Coaching](https://mytribe.in/yogahamsia/maternal-women-s-nutrition-coaching) · ₹800-2,500 per session (estimate) ## Experts similar to Hamsikha on mytribe - [Holistic Women's Health & Fertility by Chaitanya Wellness](https://mytribe.in/chaitanya.wellness/holistic-women-s-health-fertility) · ₹7-20K per 4-week program (estimate) · Chaitanya Wellness - Best Yoga Centre in Bangalore | Leading Yoga Academy for Yoga Classes - [Women's Health Yoga by Aarthi Padmanabhan](https://mytribe.in/padmayogaacademy/women-s-health-yoga) · ₹400-1,000 per session (estimate) · Padma Yoga Academy - [Therapeutic Yoga for Health Concerns by Rohit N](https://mytribe.in/kushiyogalaya/therapeutic-yoga-for-health-concerns) · ₹500-1,500 per session (estimate) · Nandini Layout - [Hormonal Health & PCOD Management Coaching by Parvathy Ranjive](https://mytribe.in/boldandstrongbyp/hormonal-health-pcod-management-coaching) · ₹6-15K per month (estimate) · Whitefield - [Online Yoga Classes by Preeti Kalia](https://mytribe.in/yogbela/online-yoga-classes) · ₹1,200-3,000 per month (estimate) - [Group Yoga Classes (Online & In-Person) by Parul Jain](https://mytribe.in/yogawithparuljain/group-yoga-classes-online-in-person) · ₹200-700 per session per person (estimate) · Svatma by Parul - [Therapeutic Yoga for Health Management by Sanatan Yoga Studio](https://mytribe.in/sanatanyogastudio/therapeutic-yoga-for-health-management) · ₹350-800 per session (estimate) · Sanatan Yoga Studio Bangalore - [Yoga Instruction by Pavna](https://mytribe.in/artsymanifestor/yoga-instruction) · ₹200-1,000 per session (estimate) · Bengaluru - [Hormonal Balance Coaching by Krishnaveni Kasturi](https://mytribe.in/nutritionist_krishnaveni/hormonal-balance-coaching) · ₹2,000-8,000 per month (estimate) - [Online Yoga Classes by Curly Yoga Girl](https://mytribe.in/curlyogagirl/online-yoga-classes) · ₹200-400 per class (estimate) - [Yoga Therapy by Suhani Singh](https://mytribe.in/yogwithsuhani/yoga-therapy) · ₹800-2,500 per session (estimate) · National Capital Region ## Book To book Hamsikha, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Yoga%20for%20Hormonal%20Balance%20%26%20Women's%20Health%20by%20Hamsikha.)