From today's perspective, the term hormonal yoga includes yoga techniques, asanas or compositions that aim to harmonize hormonal levels in human bodies. Both classical and modern postural yoga styles include a variety of asanas and techniques targeting the endocrine and sexual glands or organs, and the aim of the practical part of this material is to offer a set of asanas, exercises, breathing, relaxing and meditation yoga techniques. Unlike certified Hormone Yoga Therapy, the set does not offer an unchanging, strictly formed set, but yoga poses, exercises and techniques possible to practise in lessons of various yoga styles. The set can also be used to create individual classes of hormonal yoga. With a good and deep knowledge and experience in the field, the exercises of this set can be modified. The profound knowledge of health problems, the anatomy and physiology of the human body and organ systems which hormonal yoga targets is important both for the exercising itself and for the creation of classes and the modification of particular exercises. Instruction requires an individual approach and the knowledge of a client´s history to avoid the worsening of difficulties or causing other health problems.
Since the hormonal control of the organism is a holistical and interconnected system, it is necessary to keep in mind when choosing asanas, exercises and techniques that it is desirable to harmonize the endocrine system as a whole, not to target the exercise on a single gland. Therefore, it is advisable to select asanas so that asanas from all parts of this set are evenly practised during a class. Selected breathing and concentration techniques and "body locks" (bandhas) should also be a part of hormonal yoga practice. Classes should include relaxation that can be performed both during and at the end of lessons.
In terms of methodology, hormonal yoga follows general basic rules governing many other exercise programmes. One of the basic principles is the coordination of movement and breathing. Breathing is superior to movement, since we move as fast as we breathe. Slow and deep breathing allows the ideal performance. The more advanced you are, the faster you can practice. The effectiveness of exercising depends on both the correct performance and the ability to concentrate, endurance and the regularity of exercising. A whole lesson of hormonal yoga should take a maximum of 60 minutes, including the initial warm-up and final relaxation stages. Either selected asanas or a comprehensive, carefully-designed programme of hormonal yoga can be practised daily, with the basic principles of yoga taken into consideration. However, we should always remember that the bigger a health problem or imbalance in the body is, the slower and finer the used technique should be. In addition to active movement, lifestyle changes and alcohol and smoking restrictions, a healthy diet and positive thinking are important general recommendations.