A Simple Evening Ritual to Support Hormonal Balance
As women, our evenings hold a unique power. The way we close our day sets the tone for our sleep, our dreams, and our body’s natural rhythms. During times of hormonal change, such as perimenopause and menopause, the evening becomes a sacred opportunity to nurture balance, softness, and restoration.
In the practice of Kundalini Yoga, the evening is seen as a threshold — a time to release what we’ve carried and invite in the healing energy of night. Creating a gentle ritual not only soothes the nervous system but also helps harmonise the subtle flow of hormones that guide our wellbeing.
Step One: Create Your Sacred Space
Before you begin, prepare a soft corner in your home where you can truly exhale. Light a candle, dim the lights, or place a few drops of lavender oil in a diffuser. These sensory cues tell your body that it is safe to relax. For women, especially during times of hormonal fluctuation, this sense of safety is the key to balance.
Step Two: Gentle Breathwork for Balance
Begin with Long Deep Breathing, a fundamental practice of Kundalini Yoga. Sitting comfortably, place your hands over your belly and heart. Inhale slowly through the nose, filling the belly, ribs, and chest. Exhale with ease. Continue for 3–5 minutes.
This breath calms the mind, signals the nervous system to rest, and encourages the body to shift out of stress mode — a vital step in supporting hormonal harmony.
Step Three: A Feminine Flow Movement
Move gently with Cat-Cow for 2–3 minutes, flowing with the breath. This simple spinal flex lubricates the spine, stimulates the glandular system, and eases any tension held in the back or hips. Allow the movement to feel fluid, almost like a dance, honouring your body’s wisdom.
Step Four: Guided Meditation or Mantra
Sit quietly and bring your palms together at the heart. A beautiful mantra to chant softly is “Sat Nam”, meaning Truth is my identity. Repeat for 3–5 minutes, letting the vibration soothe your mind and anchor you in your essence.
Chanting not only calms the mind but also supports the endocrine system, the delicate orchestra of glands that regulate hormones.
Step Five: Journal & Gratitude
Close your ritual by journaling a few lines of gratitude or reflection. This gentle practice signals the mind that the day is complete and invites a sense of peace. Even writing one sentence of thanks can shift your energy into a more balanced state.
Why This Matters for Hormonal Health
Our hormones respond directly to stress, rest, and rhythm. By embracing an evening ritual rooted in Kundalini Yoga, we send powerful signals to the body: you are safe, you are supported, you are in balance. This not only enhances sleep but also nourishes the hormonal system, guiding us toward greater ease through the transitions of womanhood.
A Final Note An evening ritual need not be long or complicated. Even 10–15 minutes of conscious breath, movement, and intention can create profound shifts. This is a gift we can offer ourselves each night: the gift of balance, beauty, and feminine harmony.
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I am an Actress, Kundalini Teacher, Children’s Yoga Teacher and Mentor. I actively take Yoga into Schools to ensure our next generation know how to self regulate and live in peace.
As the founder of The Full Life Principle, I empower women everywhere to live a beautiful peaceful life based on their uniqueness and spiritual growth.
My passion is ensuring that you are able to practice your self-care and enjoy your spiritual journey. My You Tube Channel provides masses of guidance and classes.
