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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Dealing with PCOS? These calming yoga asanas help balance your hormones, reduce stress, and support fertility naturally, start healing from within.
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Yoga is more than stretching. For women with PCOS, it eases insulin resistance, reduces cortisol (stress hormone), supports ovulation, and regulates periods; no side effects, just steady healing.
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This restorative pose helps open up the hips and pelvis. It calms the nervous system and promotes hormonal balance, ideal for irregular cycles and PCOS-induced anxiety. Try to hold the pose for 3–5 minutes with deep breathing.
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Bhujangasana stimulates the abdominal organs and improves blood flow to the ovaries. It also strengthens the lower back and reduces menstrual discomfort. Doing this early in the morning on an empty stomach will give maximum results.
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This energizing backbend boosts reproductive function and digestion. Dhanurasana stretches the entire front of your body and helps manage PCOS-related weight gain. Try to hold for 20–30 seconds and avoid during periods.
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Perfect for calming the mind and regulating thyroid function. Bridge pose supports metabolism and helps balance estrogen and progesterone levels. This helps in reducing lower back pain.
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Malasana is excellent for stimulating the pelvic region, opening hips, and aiding digestion. It helps improve hormonal flow and relieves bloating and cramps. Try to do it after meals or in your daily morning routine.
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Healing requires rest. Shavasana is not just lying down—it teaches the body to enter parasympathetic mode, which is crucial for reducing inflammation, cortisol, and PCOS flares. Stay here for 5–10 minutes post-yoga.
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Thousands of Indian women report reduced PCOS symptoms with just 20 minutes of daily yoga: lighter periods, better moods, improved skin—and fewer medications. Consistency beats intensity.
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Pair these poses with: A balanced, high-fiber diet Limiting sugar & processed food Regular sleep cycle Supplements like Ashwagandha (if advised)
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PCOS doesn't define you. With yoga, you're not just managing symptoms. You're reclaiming your health. Roll out your mat. Breathe. And believe in your healing.
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