I don't know anything about the hormone aspect or Kundalini (haven't jived with kundalini yet )but I like these
Rodney Yee's AM Yoga for Your week - the forward bends, twists, and hip openers - even before bed. I do them more before bed than in the morning.
I also like Adriene's Bedtime Yoga Sequence on youtube - it's about 40 min but starts off breathing then some stretches -nothing strenuous
YZ has some 20 min - stretching for flexibilty 1st program I like after being warmed up with some cardio but have done it on it's own before bed - she holds the poses a long time including a long downdog but starts wtih seated twists and bends then the knee stuff like lunges front and side. I don't like the 2nd program on that one. Sunrise/Sunset - The first half of Sunrise is kinda relaxing IMO but then you start warming up..Sunset is pretty active IMO but I felt nicely stretched.
Yoga Zone Conditioning and Stress Relief is good but longer- probably 40 min to an hour.
Yoga for Every Body - the beginner under 30 min menu has a practice for menstruation that is nice with seated twists and bends. don't even lie down on back until savasana. I do this one when I feel tight in the hips and want to stretch them out. set isn't too exciting IMO but she holds the poses a long time and gives some tips. there's also int/adv but I always seem to pick this one
Barbara Benaugh has some for stress relief but I haven't done them enough to have them as faves or even remember them too well - they're in my lineup though to try again