Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, often leading to hormonal imbalances, weight gain, irregular cycles, and fertility challenges. While medications and lifestyle changes play a role in managing PCOS, incorporating yoga for PCOS can be a powerful and holistic way to support the body’s healing processes. Through this article we shall explore specific yoga practices for PCOS and how they help with stress relief, ovarian function, endocrine balance, and weight management.
Why Yoga for PCOS Works
Yoga is more than just physical exercise—it combines breathwork, mindful movement and mental calm to improve overall health. Studies show that regular yoga practice can significantly improve insulin sensitivity, lower stress hormones (like cortisol), and enhance reproductive health in women with PCOS.
1.Yoga for Stress Management in PCOS
Chronic stress exacerbates PCOS symptoms by increasing cortisol levels, which can disrupt ovulation and worsen insulin resistance. Yoga reduces stress by calming the nervous system and balancing the hypothalamic-pituitary-adrenal (HPA) axis.
Recommended Yoga Poses:
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Child’s Pose (Balasana) – Calms the mind and relieves fatigue
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Legs Up the Wall (Viparita Karani) – Eases stress and improves circulation
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Alternate Nostril Breathing (Nadi Shodhana) – Balances the nervous system and reduces anxiety
2.Yoga for Ovarian Health
Supporting ovarian health through gentle stimulation and improved pelvic circulation can help regulate ovulation in women with PCOS.
Recommended Poses:
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Butterfly Pose (Baddha Konasana) – Opens the pelvic region and boosts blood flow
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Bridge Pose (Setu Bandhasana) – Stimulates the reproductive organs
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Cat-Cow Stretch (Marjariasana-Bitilasana) – Enhances circulation and hormone flow
3.Yoga for Endocrine Health
PCOS disrupts the endocrine system, affecting insulin, testosterone, and other hormones. Yoga can help reset hormonal pathways and regulate endocrine gland functions through breath control and targeted asanas.
Recommended Practices:
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Camel Pose (Ustrasana) – Stimulates thyroid and adrenal glands
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Shoulder Stand (Sarvangasana) – Influences endocrine glands, especially the thyroid
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Ujjayi Pranayama – Enhances oxygenation and hormonal regulation
4.Yoga for Weight Management in PCOS
Weight loss can drastically improve insulin sensitivity and reduce androgen levels in PCOS. Yoga aids in weight management by promoting mindful eating, reducing cortisol-driven fat storage, and increasing metabolic rate.
Recommended Flows:
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Sun Salutations (Surya Namaskar) – Full-body workout that boosts metabolism
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Twisting Poses (Ardha Matsyendrasana) – Aids digestion and detoxification
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Plank Pose (Phalakasana) – Builds core strength and burns calories
Things to consider when starting Yoga for PCOS
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Start slow: Especially if you are new to yoga, begin with gentle sequences.You can start with 10 mins and gradually practice for longer durations.
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Stay consistent: Practice at least 3–4 times a week for visible results.
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Work with a guide: A trained yoga instructor or therapist can help tailor sequences to your symptoms.
Yoga -A holistic solution for PCOS
Yes, I say solution because Yoga for PCOS isn’t just about physical fitness—it’s a gentle, integrative approach that supports every system affected by this condition. Whether you’re looking to manage stress, balance hormones, enhance fertility, or lose weight, yoga offers a time-tested tool that fits naturally into your holistic PCOS treatment plan.
I am participating in #BlogchatterA2Z where every letter tells a story.Find the whole series here – A to Z about PCOS
This blog post is part of ‘Blogaberry Dazzle’hosted by Cindy D’Silva and Noor Anand Chawla in collaboration with Ratna Prabha.
Do you believe in the power of Yoga? Let me know in the comments below.
Share this post with someone who is struggling with PCOS and help them create a positive change in their life.
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