Polycystic Ovary Syndrome (PCOS) affects millions of women across the world today. It often shows up with irregular periods, weight gain, hormonal imbalance, and mood swings. While medical treatment and diet changes help manage PCOS, adding a gentle morning yoga routine can naturally support the body’s healing process.
Yoga helps PCOS patients by lowering stress, balancing hormones, improving circulation, and boosting metabolism. Morning practice sets a calm, steady tone for the day ahead — exactly what the body needs when dealing with fluctuating hormones.
Below is a simple, easy-to-follow yoga routine with poses that work well for PCOS. These asanas are gentle on the body yet powerful enough to improve blood flow to the pelvic region, ease bloating, and help manage weight. Always check with your doctor before trying any new exercise plan, especially if you’re dealing with hormonal health concerns.
1. Butterfly Pose (Baddha Konasana)
This is one of the best poses for reproductive health. Sit on your mat with a straight spine. Bring the soles of your feet together and let your knees drop to the sides. Hold your feet with your hands. Gently flap your knees up and down like butterfly wings for 30-60 seconds.
Why it helps: Butterfly Pose improves blood flow to the pelvic area, eases menstrual discomfort, and opens tight hips — all helpful for PCOS symptoms.
Tip: If hips feel stiff, place a cushion under each knee for support.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This simple spine movement warms up the back and helps with abdominal stimulation. Come onto all fours with wrists under shoulders and knees under hips. Inhale, drop your belly, lift your chin (Cow Pose). Exhale, round your back, tuck your chin (Cat Pose). Flow between these two for about one minute.
Why it helps: This stretch massages the reproductive organs, improves digestion, and reduces bloating.
Tip: Move gently with your breath and don’t rush the flow.
3. Cobra Pose (Bhujangasana)
Lie face down, legs extended. Place palms under shoulders and elbows close to your sides. Inhale, press lightly into your hands and lift your chest up.
Why it helps: Cobra Pose strengthens the back, opens the chest, and stimulates the abdominal region, which supports the ovaries and uterus.
Tip: Lift only as high as comfortable — no need to overextend.
4. Bridge Pose (Setu Bandhasana)
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Arms rest by your sides, palms down. Press your feet and arms into the floor and lift your hips upward. Clasp hands under your back if it feels comfortable.
Why it helps: Bridge Pose gently stimulates the thyroid and abdominal organs, helps regulate hormones, and reduces stress.
Tip: Hold for a few breaths, then lower down slowly.
5. Reclining Bound Angle Pose (Supta Baddha Konasana)
Lie on your back, bend your knees, and bring the soles of your feet together. Let your knees fall open to the sides. Place your arms by your sides or rest them on your belly.
Why it helps: This restorative pose opens the hips, relaxes the pelvis, and helps calm the mind — all important for hormone balance.
Tip: Place pillows under your knees for extra comfort.
6. Child’s Pose (Balasana)
Come to your knees, sit back on your heels, and fold your torso forward so your forehead touches the mat. Stretch your arms in front or let them rest alongside your body.
Why it helps: Child’s Pose relaxes the lower back, calms the mind, and gently massages internal organs.
Tip: Stay here for one to two minutes, breathing deeply.
7. Seated Forward Bend (Paschimottanasana)
Sit with legs stretched out straight. Inhale, lift your arms overhead. Exhale, bend forward from the hips and reach for your feet, ankles, or shins.
Why it helps: This pose stretches the lower back and hamstrings and calms the nervous system. It also stimulates the abdominal organs.
Tip: Bend your knees slightly if hamstrings feel tight.
8. Alternate Nostril Breathing (Nadi Shodhana Pranayama)
End your practice with a short breathwork session. Sit in a comfortable position with a straight spine. Close your right nostril with your thumb, inhale through the left nostril. Close your left nostril with your ring finger, release your thumb, and exhale through the right nostril. Inhale through the right, switch, and exhale through the left. Continue for 5 minutes.
Why it helps: This pranayama balances the nervous system, reduces stress hormones like cortisol, and brings mental clarity — all vital for PCOS.
Tip: Keep your breath smooth and even.
Making It A Daily Habit
This gentle PCOS-friendly yoga routine takes about 20-25 minutes. Try it first thing in the morning before breakfast. Pair it with mindful eating and good sleep habits for best results.
PCOS is complex and affects every woman differently, but a calm, regular yoga practice is a natural tool you can count on. It helps not just with physical symptoms but also with emotional balance, which is just as important when tackling hormone issues.
Yoga reminds you that healing takes time, consistency, and care. Don’t aim for perfection — focus on showing up for yourself each morning. With every gentle stretch and breath, you’re giving your body a better chance to balance itself naturally.
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