Yoga for PCOS: Ease Symptoms, Balance Hormones

Living fast-paced lives can take a toll on our hormones. Hectic schedules, time-sensitive deadlines, poor lifestyle choices, and diet patterns often disrupt the body's natural balance and mental health. Amidst this chaotic life, self-care usually takes a backseat, eventually leading to one of the most common outcomes — polycystic ovarian syndrome (PCOS).

PCOS is an endocrine/hormonal disorder that affects 1 in 10 women worldwide, triggered by a combination of stress, poor lifestyle habits, and dietary patterns. Incorporating an activity that blends movement with stress relief is crucial in managing PCOS, and that's where yoga comes in. Deeply rooted in ancient wisdom, spiritual discipline, and physical mobility, yoga provides a holistic approach to helping rebalance hormones, alleviate PCOS symptoms, and enhance overall well-being.

In this blog, we’ll explore how yoga supports hormonal health. We will also discuss some of the most effective PCOS yoga exercises and the many benefits of integrating yoga into your daily routine.

How does yoga help in managing PCOS?

Before we move forward, it is important to understand that yoga cannot cure PCOS, but it can significantly help in managing and easing many of its symptoms, such as elevated cortisol levels, hormonal imbalances, and even weight gain. 

Here are some of the key benefits of yoga for women with PCOS:

• Reduces testosterone levels: Studies have shown that practising yoga can decrease elevated levels of testosterone (a common hormonal imbalance in PCOS) and can help manage remorseful feelings of anxiety, mood swings, and depression. Along with these benefits, it may also provide relief from pelvic pain and discomfort. A study showed that a 12-week yoga programme significantly lowered testosterone levels in women with PCOS. 

• Easily accessible and adaptable: While PCOS can be managed with various forms of moderate exercise, yoga stands out for its accessibility and adaptability. It accommodates different fitness levels and age groups, making it easier for more women to be consistent. Since women with PCOS often experience heightened emotional stress and biochemical imbalances, yoga's calming and restorative components make it an ideal physical and mental health tool. 

• Regulated periods: Irregular or missed periods are hallmark symptoms of menstrual disturbances. PCOS yoga exercises help reduce stress, support hormonal balance, and cultivate a calm mindset, all of which contribute to more regular menstrual cycles over time. A case study showed that an integrated yoga and naturopathy approach helped restore regular menstrual cycles and normal ovarian function in women with PCOS within a few months.

Top 10 yoga poses for PCOS relief

Yoga has a wide breadth of practice. From gentle, relaxing flows to the advanced, powerful asanas practised by the yogis in ancient times. But when it comes to PCOS, focusing more on stretching, relaxing, and bringing more flow to the pelvic region is vital. With that being in mind, here are the 10 best yoga exercises for PCOS: 

• Garland pose (Malasana): Strengthens the pelvic floor and abdominal muscles while opening the hips. It also promotes better blood flow and circulation to the pelvic region, supporting reproductive health.

• Baddha-Konasana (Bound Angle Pose): Opens the pelvic area and promotes relaxation, helping to relieve abdominal pain and discomfort often experienced during menstruation.

• Setu-Bandhasana (Bridge Pose): Supports reproductive health, improves lung capacity, and helps ease menstrual discomfort. It also calms the mind and relaxes the back muscles.

• Dhanurasana (Bow Pose): Stimulates the reproductive organs and helps regulate the menstrual cycle. It also relieves pelvic tension and strengthens the chest, neck, and shoulder muscles.

• Chakki Chalasana (Churning the Mill Pose): Stimulates the endocrine glands, helping regulate hormonal secretion. It’s also one of the best yoga exercises for PCOS and reducing abdominal fat.

• Kapalbhati: Boosts the basal metabolic rate, prevents fat accumulation, and aids in weight loss. It also improves digestion and detoxifies the body.

• Bhujangasana (Cobra Pose): Stimulates ovarian function, aids digestion, reduces bloating and gas, and helps manage stress levels.

• Savasana (Corpse Pose): A deep relaxation pose that calms the mind, reduces anxiety, and helps relieve physical and emotional stress.

• Marjariasana (Cat-Cow Pose): Alleviates menstrual cramps and discomfort while strengthening and massaging abdominal organs. It also improves spinal flexibility.

• Janu-Sirasana (Head-to-Knee Forward Bend): Calms the nervous system, relieves mild depression and anxiety, and supports mental clarity and relaxation.

Yoga and meditation can enhance mental well-being, lower stress hormone levels, and improve insulin sensitivity, all of which may support weight management and help alleviate PCOS symptoms.

Beginner-friendly 15-minute yoga exercises for PCOS (at home)

If you're new to yoga or short on time, a simple 15-minute PCOS-friendly flow can still help you with healing. Focus on gentle poses that target the pelvic area, reduce stress, and support hormonal balance. You can start with a sequence like:

• Baddha Konasana (Bound Angle Pose) – 2 minutes

• Marjariasana (Cat-Cow Pose) – 2 minutes

• Malasana (Garland Pose) – 2 minutes

• Bhujangasana (Cobra Pose) – 2 minutes

• Setu Bandhasana (Bridge Pose) – 2 minutes

• Kapalbhati Pranayama – 3 minutes

• Savasana (Corpse Pose) – 2 minutes

This quick routine can be done in the morning or evening to relieve tension, stimulate reproductive organs, and promote relaxation.

How often should you do yoga for PCOS?

Aim to practise PCOS yoga exercises four to five times a week. Even a quick workout session of 15-30 minutes can help regulate hormones, reduce stress, improve insulin sensitivity, and support menstrual health. Consistency matters more than intensity, so focus on building a sustainable routine that includes both gentle poses and breathing exercises.

Rebalance hormones holistically

Amid chaotic routines and unhealthy habits, our health often has to bear the brunt of it, and conditions like PCOS are a direct reflection of that imbalance. PCOS yoga exercises offer a sense of calm, restorative balance, and mindful awareness, something we often lack in our fast-paced lives. By making small, consistent changes and embracing practices like yoga, we can begin to restore peace in both body and mind. So be consistent and cultivate a positive, calm mindset to leave a peaceful, healthier life. 

Frequently Asked Questions

1. Can yoga cure PCOS?

No, yoga cannot cure PCOS, but it can significantly help manage its symptoms. Regular practice reduces stress, improves hormonal balance, supports weight management, and helps regulate menstrual cycles. 

2. How often should I practise yoga for PCOS?

Aim for at least 4-5 times a week, even if it’s just for 15-30 minutes per session. Consistency is key to seeing long-term benefits in PCOS management. 

3. Can beginners do yoga for PCOS?

Yes. Many PCOS-friendly yoga poses are gentle and beginner-friendly. You don’t need to be flexible or experienced; just start slow, listen to your body, and focus on regular practice.