A regular yoga practice that connects movement with breath helps all your systems start to work together so your body can overcome various imbalances. The yoga sequence demonstrated above is particularly effective at relieving symptoms of pre-menstrual syndrome as well as hypothyroidism because it helps stimulate the thyroid and other glands to support hormonal balance. The poses in the sequence also boost circulation and provide relief from common effects of PMS such as bloating, back ache, and water weight gain in the belly and legs. Follow along as Jessica Walden, an Ashtanga yoga teacher based in Encinitas, California, walks you through this gentle series of postures for optimal well-being.

Related: A Yoga Sequence for Core Strength