Feel-Good Yoga for Hormone Balance: A 30-Minute Iceland Practice

The camera opens on wildflowers in Iceland, and a voice settles the room before a single pose is taken. "We are here today amidst the blooming wildflowers," the instructor says, introducing a yoga practice for hormonal health that is part of a four-part women's health series. The landscape, she suggests, is rugged and wind-bent, and still it blooms. That image becomes the frame for a half-hour flow that asks the body to do something specific: stimulate the thyroid, wake the adrenal glands, and bring the endocrine system back into a steadier rhythm. This is a close reading of how that sequence is built, what each movement is meant to do according to the teacher, and why the order of the poses matters as much as the poses themselves.

What is this yoga practice for hormonal balance, and where does it come from?

The class comes from the Boho Beautiful Yoga channel and is taught by Juliana Spicoluk, filmed outdoors in Iceland. It is pitched as the second of a sequence in a women's health series, and the description frames the whole thing around the idea of supporting "the natural rhythm of your hormones." The stated goals are modest and physical rather than dramatic: restore balance, feel softer and more energized, and reconnect with what the instructor calls "that inner flow that knows how to heal."

It is worth being precise about what the video itself claims. The instructor explains that the practice is designed to gently stimulate the thyroid gland, which she describes as responsible for many functions in the body, including helping to regulate metabolism. She also says the adrenal glands are activated through the warrior work, and that the twists stimulate the digestive organs. These are the teacher's framing, delivered inside a yoga class. They are not clinical instructions, and the video does not present them as a substitute for medical care. Anyone managing a thyroid or adrenal condition should work with a physician alongside any movement practice.

Why does the practice begin with breath before any movement?

The first several minutes are spent seated on the knees with one hand on the chest and one on the belly. The instructor guides a three-part breath: inhale into the belly, let the breath travel up through the ribs and into the chest, then release in the reverse order, chest, ribs, belly. The cycle repeats at the student's own pace with eyes closed, and the stated purpose is to bring the body into present awareness before any load is placed on it.

This ordering is a central logic of the whole class. Breath is treated as the first instrument. The three-part breath is returned to again at the close, which gives the practice a frame: it begins with the breath moving in and out through the torso, and it ends the same way. In between, the movement is designed to keep that breath connected to the body rather than racing ahead of it.

How do cat-cow and spinal circles prepare the body?

From child's pose the class moves to all fours for a simple cat-cow, arching on the inhale with the gaze lifted and rounding on the exhale with the chin tucked. Then comes the element that gives this warm-up its character: circular motion. The hips and chest travel in slow circles, as large or small as the student wants, with elbows bent where needed. The circle is reversed, then brought back to center.

Circular spinal movement is a simple way to mobilize the whole column before asking it to hold a position. Watch how the instructor repeatedly invites students to make the motion "as big or small as you like." That permission is not a throwaway line. It sets the tone for a practice that refuses to measure success by depth of shape.

What is the thyroid neck sequence actually doing?

The class moves from all fours to downward dog, then walks the feet forward to a rag-doll rock with the elbows clasped and the head and neck left loose. From there the student rolls up to standing, reaches the arms overhead, and then begins the neck work that the instructor ties directly to the thyroid. Interlacing the fingers and placing the knuckles under the chin, the student lifts the elbows on the inhale and presses lightly into the chin while throwing the head back on the exhale, stretching the front of the neck.

The repetition is the point. The teacher calls out the sequence several times, emphasizing that the front of the neck is what is being opened. It is one of the few places in the video where the anatomy is named explicitly, and it shows how the instructor thinks about intent: a specific area of the body, a specific pressure, a specific breath pattern, held steady.

How does the warrior variation target the adrenal glands?

The flow then folds forward, steps back into a low lunge, and opens into a sequence of twists and warriors that carries most of the practice's energy. The instructor describes a gentle twist that stimulates the digestive organs, followed by a warrior two variation on the front knee. The back arm reaches behind the body and rests on top of the kidneys, where the adrenal glands sit. The student then taps the front hand against the back one, which the teacher describes as waking up that energy and helping to release what she calls stagnant prana.

From there, the warrior becomes a more open variation. The front knee extends, the back arm sweeps down toward the floor for a side-body stretch, and the front ankle is grasped and drawn toward the inner thigh. This is where balance enters. The instructor offers a tree-like option where the top arm reaches toward the back of the mat, and she repeatedly allows students to choose the depth of the reach. Warrior work is the most physically demanding part of the early sequence, and the video treats it that way, sustaining the holds and giving clear permission to drop to the elbows or knees if needed.

"This practice be your invitation to soften, to energize, and to reconnect with that inner flow that knows how to heal."

— Juliana Spicoluk, opening remarks in the Boho Beautiful Yoga video

Why does eagle pose appear in a hormone-focused class?

Eagle pose arrives standing, with the legs wrapped and the arms intertwined at the elbows and wrists, palms pressed together. The instructor asks the student to keep that connection while stepping the top leg around the bottom, finding balance through the breath. The description of the full video lists eagle pose by name, and in the transcript it is held and repeated, with additional rounds called out for students to keep the connection. The emphasis is on steadiness rather than on the shape itself.

In a practice built around the endocrine system, eagle pose does a particular job: it asks the body to hold a balance with one side wrapped over the other while the breath keeps moving. That combination of effort and steadiness is the kind of tension the sequence keeps returning to, from the early warriors to the late seated twist.

How does the practice wind down?

After the standing work, the class moves through a seated spinal twist, a lying-down reset, and a set of heart openers before closing. The description promises that the practice ends "with heart openers and a calming three-part breath," and the transcript shows the instructor returning to the three-part pattern as she brings the room back to stillness. The closing is gentle: a few minutes of natural breath, a moment of gratitude for the practice, and a return to the original invitation to feel reconnected.

The winding-down is where the video's structure becomes clear. The class does not end on the peak of the warriors or the effort of the eagle. It descends through twists and openings and returns to the breath it began with. For a viewer who has been counting rounds of neck stretches or holds in warrior, that return is the part that finally lets the practice settle.

Where to go from here

If this video is your first encounter with a women's health series on yoga, start where the instructor starts: the three-part breath, the circular spine, and the neck work, all done slowly. Repeat the sequence on separate days rather than trying to hold every warrior in one session. Notice how the breath changes when you move from the neck stretch into the warrior tap over the back. Pay attention to the phrase the instructor returns to, "as big or small as you like," which is a useful rule for any yoga practice.

For a broader view, look for the other parts of the four-part series the description mentions, and read the video's own description on the Boho Beautiful Yoga channel. If you have a thyroid or adrenal condition, bring this sequence to your clinician before making it a routine. The practice is built to be felt, not forced, and that is the most reliable guide the video offers.