Hormones en Harmonie

Ours is such a fascinating time to be a woman, with so much empowerment emerging from the new generation of women artists and activists everywhere. And yet, women all around me are struggling with period pain, thyroid imbalances, fertility issues, postnatal exhaustion, menopause symptoms, endometriosis, low libido… I had to find out WHY this is, and HOW to help myself and my students! So I studied with Birthlight, I read countless books, I tried things, I gave workshops and received feedback, and I asked many wise women…

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The result is Hormones en Harmonie in which I share everything I have learnt in the past ten years since I started teaching yoga all over Europe, mostly in big cities, but also in quiet villages, to women of all ages. It is very practical and contains tips that are easy to integrate into your daily life. With precise and pretty illustrations, it aims to help you feel comfortable in your body – from 16 to 86 years of age.

Table of contents

Welcome

How to use this guide

The 5 elements of women’s wellbeing

- Movement
- Rest
- Digestion
- Disconnection
- Connection
Strength and fragility of the female body

« It all starts from the head » – The axes of the body

The three axes (HPA, HPT, HPO)
S.O.S : Deep breathing for digestion and calm
Unsung heroes 1 : the fascia
Homeopathy, acupuncture and Ayurveda : listening to the body
How acupuncture can support you, by Jani White
Homeopathy and women’s hormones, by Sarah Davison
Regaining health and vitality with Ayurveda, by Stéfanie Lolivret
Yoga sequence focusing on the axes
Meditation : Relaxing in the light

« The second brain » : digestion, absorption, elimination

Unsung heroes 2 : the vagus nerve
S.O.S. : Exhaustion : the magnesium salts footbath
Keeping your belly warm for overall wellbeing, by Tiffany Bown
A massage for a healthy belly
Yoga sequence for digestion
Meditation : Mindful food tasting

« Femininity » : uterus, ovaries, vagina and breasts

Unsung heroes 3 : the psoas
S.O.S. : hot flash
S.O.S. : tired eyes
S.O.S : painful periods
Yoga sequence for ovaries and uterus
Meditation : Heart-to-Womb-mudra
The womb blessing, by Nadège Lanvin
Breast massage with oil

« Intimacy » - pelvic floor, vulva and clitoris

Pelvic floor breathing technique for elasticity
Unsung heroes 4 : the clitoris
Yoga sequence for the pelvic floor
Meditation : Blossoming flower Mudra

Women’s circles

Origin and usefulness
How do they work ?
How to use this guide for your circle
Being Yin in a Yang world, by Mirjam Wagner
This book’s circle
Jani White
Sarah Davison
Stéfanie Lolivret
Tiffany Bown
Nadège Lanvin
Mirjam Wagner

Conclusion

Gratitude

Commented bibliography

Online ressources

Glossary

Notes on scientific sources

Videos to the book

Yoga sequence focusing on the axes

Yoga sequence focusing on the axes

The neck

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Yoga sequence focusing on the axes

Downward facing dog

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Yoga sequence focusing on the axes

The Lion

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Yoga sequence focusing on the axes

Half shoulderstand

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Yoga sequence focusing on the axes

supported fish

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Yoga sequence focusing on the axes

the neck

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Yoga sequence focusing on the axes

shavasana

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Yoga sequence for digestion

Yoga sequence for digestion

Abdominal lock

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Yoga sequence for digestion

squat

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Yoga sequence for digestion

all 4s and tiger

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Child

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Yoga sequence for digestion

twist

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Yoga sequence for digestion

supported constructive rest

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Yoga sequence for ovaries and uterus

Yoga sequence for ovaries and uterus

dynamic squat

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Yoga sequence for ovaries and uterus

Hips

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Yoga sequence for ovaries and uterus

Downward facing dog

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Yoga sequence for ovaries and uterus

Sphinx

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Child

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Yoga sequence for ovaries and uterus

knee circles

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Yoga sequence for ovaries and uterus

half butterfly

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Yoga sequence for ovaries and uterus

happy baby

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Yoga sequence for ovaries and uterus

constructive rest with chair

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Yoga sequence for the pelvic floor

Yoga sequence for the pelvic floor

Mountain

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Yoga sequence for the pelvic floor

shake it out

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Yoga sequence for the pelvic floor

Constructive rest with lock

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Yoga sequence for the pelvic floor

active bridge

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Yoga sequence for the pelvic floor

knees to chest

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Yoga sequence for the pelvic floor

Supported resting butterfly

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Massage

massage

Belly massage

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massage

Breast massage

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Ear massage

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