Meet Nam Harrison, who has been guiding students through yoga for 15 years.

Her versatile career has led her to teach group classes, one-to-one sessions, events and within workplace settings. She specialises in Yoga for strength and mobility, injury rehabilitation and pre- and post-natal Yoga. Nam's teaching style is often described as fun, intuitive, challenging and wholesome; blending thoughtful alignment with a sense of ease and encouragement.

Passionate about inclusive movement, Nam supports students to adapt each practice to suit their own body and needs, celebrating individuality and choice. Following her own experience of hormonal changes over recent years, this work now feels more personal than ever.

To mark International Women's Day, Nam has created an exclusive Yoga guide to help rebalance mood and support hormone regulation, offering gentle self-care for times when rest and reflection are essential.

TRY IT: NAM'S YOGA POSES FOR HORMONAL HEALTH & BALANCE

Did you know there are over 50 different hormones in the human body and each one is essential for managing your metabolism, stress, sleep and many other functions.

However, as we age, small (or big) shifts start to happen that can cause noticeable changes in our health, mood and how we feel about ourselves. Yoga helps to trigger the release of endorphins, the 'feel good' hormones and also helps to reduce stress, one of the biggest disruptors of female hormones.

I'm sharing with you 10 Yoga Postures that you can do at home to help ease those moments of overwhelm or tension. I've also created an online class which you can follow along to at home.

HAPPY BABY POSE

Start by lying down and drawing your knees in towards your chest. Allow the knees to open wide as you soften your lower back down towards the mat and hold onto your feet or the backs of the legs. Sway side to side gently if that feels good.

Extra Tips: Hold or sway for 5-6 breaths. If your head is lifting off the floor, use the cushion under your head for support.

BRIDGE POSE

Lying down, bend your knees and place your feet hip-width apart on the mat. With your hands by your sides, begin to lift your hips and firm your glutes. Allow the chest to open whilst keeping the neck long and relaxed.

Extra tips: Hold for around 4-5 breaths. Avoid your knees sticking out to the sides and keep them in alignment with your hips.

CAT STRETCH

Come onto all fours with your wrists under your shoulders and knees under your hips. Gently round your spine, drawing your belly in and letting your head and neck soften down, like a stretching cat. Keeps your arms straight and push away the floor.

Extra tips: Hold for 3-4 breaths. Round your spine where it feels nourishing, allowing each exhale to soften the body a little more.

COW POSE

Continue on all fours, begin to lift your chin and tilt the pelvis upwards. Draw your shoulders back to open your chest and gently stretch your abdomen.

Extra tips: Hold for 3-4 breaths. You can smoothly move between Cow & Cat Pose with each inhale and exhale, allowing the spine to move fluidly and intuitively.

DOWNWARD FACING DOG

Come into all fours, with your wrists under your shoulders and knees under your hips. Begin to tuck your toes and gently lift your hips. Allow your head to lower down in between your arms and lengthen your spine as you push the floor away.

Extra tips: Hold for up to 5 breaths. Try walking the feet on the spot to release any tension in the back of the legs.

SUNBIRD POSE

Return to all fours with your wrists under your shoulders and knees under your hips. Extend your left leg back and your right arm forward. Keeping the hips level and the spine long as you reach through the fingertips and toes.

Extra tips: Hold for 3 breaths each side. Gently draw the belly and hug your ribs in to help you stay stable and less wobbly.

CHILD'S POSE

Come onto your knees and gently lower your hips back towards your heels, bringing your torso to rest over your thighs. Allow your forehead to soften down towards the mat. Stretch your arms forward or bend your elbows and rest your forehead on your hands.

Extra Tips: Hold for up to 5 breaths. Close your eyes and rest in this pose. As you inhale, expand the back of your body and exhale to relax. 

LIZARD LUNGE (VARIATION)

From all fours, step your right foot forward and place it by the outside of your right hand, bending your right knee. It should feel like a wide, low lunge. Start to reach your right arm upwards, allowing your body to twist and your chest to face your inner thigh. 

Extra tips: Hold for 3-4 breaths on each side. Turn your head to the side or look upwards towards your hand in the air. 

GATE POSE 

Kneeling down, step your right leg out to the side with your knee and foot facing 90 degrees. Bend the right knee and place your right elbow on top of your right thigh. Start to lift your left arm up and over your head, feeling the stretch on the left side of your body. 

Extra tips: Hold for around 4-5 breaths on each side. Bend more or less into the knee to make this pose more or less intense. 

LEGS UP THE WALL POSE

Come to sit sideways next to a wall, then gently lower onto your back as you swing your legs up the wall. Allow your arms to rest comfortably by your sides or on your belly, letting the weight of the body fully settle into the floor. 

Extra tips: Hold for up to 6 breaths. If the feet or legs start to tingle due to them being elevated, try bending your knees and wriggling your toes. 

To check out more of Nam's wonderful yoga practices, you can visit her website (click here) or her instagram (click here).