When I started with hormone yoga, I couldn't find any information about what it actually looks like. Can someone do this who can't tie their shoelaces without back pain — and keeping their legs straight is pure science fiction?
In this article, I'll answer everything. I'll tell you exactly what the course contains — technique by technique, exercise by exercise.
First things first: you don't need to believe in anything. This isn't "believe and your faith will heal you." You just do it — and it works.
7 Warm-Up Exercises — Preparation for What Matters
Before the main series, we start with a warm-up. The body needs preparation.
Most exercises include active diaphragmatic breathing, which on its own massages the internal organs in the abdomen, strengthens the deep abdominal muscles, and brings energy into the body. Some men use this breath instead of coffee. I recommend it before important meetings or physical performance — it fires up both body and mind.
The warm-up also includes techniques to release tension in the hips and groin, exercises to boost immunity by working on the thymus area, and movements to mobilise the spine.
14 Hormonal Exercises — The Core of the Course
This is where the real work happens. Each exercise targets a specific gland or area of the body.
Active diaphragmatic breathing returns here, combined with a Tibetan technique that directs awareness exactly where each exercise needs it. Together they stimulate the kidneys and adrenal glands — key for testosterone production and stress management.
Almost every exercise is accompanied by another technique — one recommended by urologists — that strengthens the pelvic floor and supports erectile function. It also serves as prevention against prostate conditions.
The series includes techniques for the thyroid gland. It controls metabolism, energy and mood — and most men don't even think about it.
There are also exercises that activate the pituitary gland — the organ beneath the brain that acts as the "control centre," deciding how much of each hormone the body produces.
I can promise you one thing:
"You have never trained anything like this before."
Anyone can do it. You just need to be kind to yourself — no pushing through pain, only into comfortable positions where you feel a stretch, not pain. No performance pressure. I see this with my clients all the time: we men are wired for performance. But here, gentlemen, you can afford the luxury of working at 30% — and you'll see what 30% looks like now versus in 10 days.
3 Closing Techniques — Your Well-Earned Reward
After the active part — when the body is truly pumped — it's time to calm down. The closing harmonisation lets you simply lie down and work with full relaxation using a learned technique.
You get up from the mat feeling something that's hard to describe: calm, yet full of energy.
How Long Does It Take?
While learning, the full practice takes 45–55 minutes. Once you've mastered all the techniques, it takes 22–35 minutes. I recommend practising 3 times a week. You'll start feeling results after 3–4 weeks — better sleep, more energy, a calmer mind, and gradually improved libido and overall vitality.
With the online course you get immediate access to all videos for 12 months, plus downloadable PDF materials.
The entire Hormone Yoga method was developed in collaboration with physiotherapists, doctors, yoga masters — and Dinah Rodrigues (age 99).
Peter Bavlsik
I'm Ready to Start Working on Myself →
FAQ
Do I need to be flexible or have yoga experience?
Not at all. The course is designed for men who have never done yoga. Every exercise is done only to a comfortable range — no pain, no performance pressure. If you can't touch your toes, you're exactly the right student.
How soon will I notice results?
Most men notice the first changes after 3–4 weeks of regular practice — better sleep, more energy, and a calmer mind. Libido and vitality improve gradually over the following weeks.
How long is each session?
While learning, expect 45–55 minutes per session. Once you know all the techniques, it takes just 22–35 minutes. Three sessions per week is the recommended frequency.
