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Enjoy 5 breaths here, then gently step back into a lunge pose, unwrap the arms, and repeat on the other side. Take a few breaths here to find your balance. Breathe in and out a few times before lifting yourself back up. I recommend holding this pose for a minute while breathing deeply, releasing, and repeating a few more times for maximum benefit. Stress management: Engage in activities such as walking, deep breathing exercises, and mindfulness practices to reduce stress. And it broadens the sacrum, where tension and stress is often stored, and softens the groins, which allows a free flow of energy in the lower body. This pose stretches and broadens the area between the shoulder blades, releasing upper-back tension and opening the back of the heart. It also stretches your shoulders, ankles, hips, and wrists. Clasp the hands into a fist below your pelvis and extend through the arms to help you stay on the tops of your shoulders, rolling your shoulder blades together underneath you.

Slowly extend your legs up together, as you press your forearms and wrists into the floor, lift your shoulders, and draw your mid-thoracic spine in and up. Pressing your inner feet and heels actively into the floor, exhale and push your tailbone up toward the pubis, lifting your hips. From a reclined position on your back, arms alongside your body, bend your knees and set your feet on the floor, hip-width apart, toes slightly pointing inward. 3. Raise your hips to the sky, pressing into your feet and arms. Bring your feet in towards your pelvis. Keep your thighs and inner feet parallel. 3. Bend your left knee so your shin is perpendicular to the ground (resist letting it travel beyond your ankle) and keep your torso neutral with your arms strong. Extend the arms as you relax your head down and press your hips up. Hold this for a few seconds before coming back down. Take a few deep breaths to bring yourself to the present moment, offering gratitude for your body and this sacred time you’ve created to practice yoga today.

Take five breaths here, then bring your chin back toward your chest and your hands to your hips. Lift your chin slightly away from the sternum while lifting the top of the sternum toward the chin. On another inhalation, lift your sternum and draw your elbows toward each other, allowing your rib cage to expand. Keep your sternum lifting, your core engaged, and your lower back open. While it’s normal for blood sugar to fluctuate throughout the day, the goal is to keep these fluctuations within a steady range consistently. Elevated cortisol may also disrupt the normal balance of estrogen, leading to a variety of reproductive health concerns, but more quality data is needed to confirm this link. Regular exercise: Low-impact exercises like walking, swimming, and yoga can improve circulation and support reproductive health. By focusing on balancing the Shukra Dhatu through diet, lifestyle modifications, and Ayurvedic remedies, it is possible to enhance ovarian health and potentially improve AMH levels. Join your knees and separate your shins as much as possible. Start with the right leg crossed over the left, stacking the knees as described above.

Shift the balance to your right foot as you lift your left leg and cross it over your right thigh. Repeat the pose with the left knee on top, twisting first to the left, then to the right. Twisting in this pose rinses the digestive organs; organizes and calms the mind; and reduces stress, anxiety, and fatigue. Hold on to the left foot (or ankle) with your left hand, twisting as you reach the right arm up, focusing your gaze on the right fingertips. On an exhalation, bring your feet up, keeping your knees bent near your chest. Internally rotate your thighs, squeezing them toward each other, keeping your glutes relaxed. For an added benefit to calibrate and stimulate the thyroid, wrap your arms in eagle arms. Next, wrap your arms in the eagle arm variation described above. Wrap your left foot around the back of your right calf. Cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip. The left forearm will be bent and pressed down to the earth around your left knee. Move your hands behind your back and slowly go on down to your elbows.

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