Best Yoga Poses for PCOS Relief and Hormonal Balance

Table of Content 1. How Does Yoga Help with PCOS? 2. Yoga Poses for PCOS Relief and Hormonal Balance 3. Seated Spinal Twist (Bharadvajasana) – Your Natural Period Regulator 4. Chakki Chalanasana (Grinding Wheel Pose) – Belly Fat Buster 5. Cobra Pose (Bhujangasana) – Fertility Enhancer 6. Surya Namaskar (Sun Salutation) – Complete Hormone Reset 7. Boat Pose (Naukasana) – Ovarian Health Booster 8. Cat-Cow Pose – Stress & Bloating Relief 9. Butterfly Pose (Badhakonasana) – Period Regulator 10. Warrior Series – Confidence & Energy Builder 11. Shavasana (Corpse Pose) – Essential Relaxation 12. Bridge Pose (Setu Bandhasana) – Thyroid Stimulator 13. Conclusion

Living with PCOS can feel overwhelming, but yoga offers a gentle yet powerful way to take control of your symptoms. These carefully selected yoga poses for PCOS work wonders for hormone regulation, stress reduction, and menstrual cycle normalization. These PCOS yoga exercises are designed for all levels and can be done comfortably at home.

In this comprehensive guide, we’ll discuss the best yoga for PCOS, including effective yoga asanas that specifically target weight management, insulin sensitivity, and hormonal harmony.

How Does Yoga Help with PCOS?

Yoga goes beyond physical exercise – it’s a holistic practice that addresses PCOS at its root. When practiced consistently, yoga for PCOS creates positive changes throughout your body:

• Stress Reduction: Lowers cortisol levels that contribute to insulin resistance
• Hormone Regulation: Stimulates the endocrine system to balance estrogen and progesterone
• Improved Metabolism: Enhances insulin sensitivity for better blood sugar control
• Reproductive Health: Increases circulation to ovaries and uterus
• Weight Management: Helps reduce stubborn abdominal fat

Yoga Poses for PCOS Relief and Hormonal Balance

Scientific research shows that practicing PCOS yoga exercises just three times weekly for three months can decrease testosterone levels by nearly 30%. Combining physical postures, controlled breathing, and meditation makes yoga uniquely effective for PCOS management. 

1. Seated Spinal Twist (Bharadvajasana) – Your Natural Period Regulator

This gentle yet powerful twist is one of the most effective yoga poses for PCOS related to menstrual irregularities. The seated spinal twist provides a soothing massage to your reproductive organs while releasing tension in the spine. Here is the guide for this yoga pose and its benefits:

Step-by-Step Guide:

1. Sit with legs extended straight
2. Bend your knees 
3. Shift them to the left side
4. Place your right hand behind you for support
5. Twist your torso to the right, placing your left hand on the right knee
6. Hold for 30-60 seconds while breathing deeply
7. Repeat on the opposite side

Key Benefits for PCOS:

• Stimulates ovarian function
• Helps in menstrual cramps 
• Better digestion 
• Reduces lower back pain common with PCOS
• Calms the nervous system to lower stress hormones

For best results, practice this PCOS yoga pose daily, especially during your menstrual cycle.

2. Chakki Chalanasana (Grinding Wheel Pose) – Belly Fat Buster

This dynamic movement is among the most effective yoga asanas for PCOS, targeting abdominal weight. The grinding motion engages your core while stimulating your digestive and reproductive systems.

How to Perform Correctly:

1. Sit with legs wide apart (about 90 degrees)
2. Clasp hands together with fingers interlocked
3. Lean forward and begin making large circular motions
4. Imagine grinding wheat in an old-fashioned mill
5. Complete 10-15 rotations clockwise
6. Repeat counterclockwise

Why It Helps PCOS:

• Burns visceral fat around organs
• Massages abdominal organs, including ovaries
• Regulates irregular menstrual cycles
• Strengthens pelvic floor muscles
• Improves digestion 

Practice this best yoga for PCOS in the morning on an empty stomach.

3. Cobra Pose (Bhujangasana) – Fertility Enhancer

This gentle backbend is a cornerstone of PCOS yoga routines, particularly for women struggling with fertility issues. 

Instructions:

1. Lie on your stomach, keep your palms under your shoulders
2. Inhale as you bring your chest off the floor
3. Keep hips grounded and shoulders relaxed
4. Hold for 15-30 seconds with steady breathing
5. Exhale as you lower back down

PCOS-Specific Benefits:

• Increases blood flow to reproductive organs
• Helps regulate testosterone levels
• Improves egg quality over time
• Reduces insulin resistance
• Relieves lower back tension from PCOS

Include this in your PCOS yoga at home routine 3-4 times weekly for hormonal balance.

4. Surya Namaskar (Sun Salutation) – Complete Hormone Reset

This flowing sequence is considered the best yoga for PCOS because it addresses multiple systems simultaneously. The 12-step series combines movement with breath for full-body benefits.

Complete Breakdown:

1. Begin in mountain pose (Tadasana)
2. Flow through forward fold, plank, and cobra
3. Move into downward facing dog
4. Return to standing through a series of transitions
5. Repeat sequence 5-10 times

Hormonal Benefits:

• Stimulates thyroid function
• Balances cortisol and insulin levels
• Promotes healthy weight management
• Enhances circulation to endocrine glands
• Reduces PCOS-related anxiety

Aim for five rounds daily as part of your PCOS yoga exercises for optimal results.

5. Boat Pose (Naukasana) – Ovarian Health Booster

This challenging but rewarding pose is one of the most effective yoga asanas for PCOS targeting reproductive health. It strengthens core muscles while stimulating ovarian function.

Proper Form Tips:

1. Sit with knees bent, feet flat
2. Lean back slightly
3. Lift your feet off the floor
4. Extend legs to 45-degree angle
5. Reach arms forward parallel to the floor
6. Hold for 15-30 seconds, breathing steadily

For PCOS Management:

• Reduces ovarian cyst formation
• Tones abdominal muscles
• Improves digestion and elimination
• Increases blood flow to the pelvis
• Builds mental focus and determination

Start with shorter holds and gradually increase the duration as part of your yoga for PCOS practice.

6. Cat-Cow Pose – Stress & Bloating Relief

This gentle spinal movement is perfect for PCOS yoga beginners. The alternating arches massage internal organs while calming the nervous system.

How to Flow:

1. Begin on hands and knees (tabletop position)
2. Inhale as you drop belly (Cow)
3. Exhale as you round your spine (Cat)
4. Move slowly with your breath
5. Repeat for 1-2 minutes

PCOS Benefits:

• Reduces cortisol production
• Massages reproductive organs
• Eases digestive discomfort
• Improves spinal flexibility
• Calms anxiety and mood swings

Practice this daily as part of your PCOS yoga at home routine, especially when stressed.

7. Butterfly Pose (Badhakonasana) – Period Regulator

This hip-opening pose is essential in any PCOS yoga practice. The gentle compression stimulates reproductive organs while releasing pelvic tension.

Alignment Tips:

1. Sit with the soles of your feet together
2. Hold feet with hands
3. Gently flip your knees up and down
4. Or fold forward for a deeper stretch
5. Hold for 1-2 minutes

For Hormonal Balance:

• Regulates menstrual cycles
• Reduces PCOS-related acne
• Improves fertility over time
• Relieves menstrual cramps
• Opens energy channels in the pelvis

Include this in your yoga for PCOS routine several times weekly.

8. Warrior Series – Confidence & Energy Builder

These powerful standing poses form the foundation of many PCOS yoga exercises. They build physical and mental strength while balancing hormones.

Three Variations:

1. Warrior I – Lunge with arms raised
2. Warrior II – Side lunge with arms extended
3. Warrior III – Balancing on one leg

PCOS Advantages:

• Strengthens entire body
• Reduces stress and anxiety
• Improves circulation
• Boosts self-confidence
• Enhances stamina and vitality

Practice 2-3 rounds of each variation in your best yoga for PCOS sessions.

9. Shavasana (Corpse Pose) – Essential Relaxation

This final relaxation pose completes your PCOS yoga practice by allowing full integration of benefits. It’s crucial for nervous system recovery.

How to Fully Relax:

1. Lie flat on your back
2. Arms at sides, palms up
3. Close your eyes and breathe naturally
4. Release all muscle tension
5. Rest for 5-10 minutes

For PCOS Management:

• Lowers stress hormones
• Improves sleep quality
• Allows hormonal rebalancing
• Reduces inflammation
• Restores energy levels

Never skip this pose in your yoga for PCOS routine.

10. Bridge Pose (Setu Bandhasana) – Thyroid Stimulator

This is especially good for women with PCOS and thyroid issues. It activates the throat chakra, opening the chest and pelvis. Let’s know about this yoga pose and its benefits:

How to Practice:

1. Lie on your back with knees bent
2. Lift hips toward the ceiling
3. Clasp hands under the back
4. Hold for 30 seconds to 1 minute
5. Release slowly vertebra by vertebra

PCOS Benefits:

• Supports thyroid function
• Reduces fatigue and depression
• Improves circulation to the pelvis
• Strengthens back muscles
• Calms the nervous system

Add this to your best yoga for PCOS routine 3-4 times weekly.

Also Read: Yoga for Beginners: Essential Poses, Benefits & Tips for Getting Started

Conclusion

Incorporating these 10-powerful yoga poses for PCOS into your routine can profoundly change your hormonal health and overall well-being. For personalized guidance tailored to your unique PCOS symptoms, contact a Weljii-trained health and wellness coach for yoga for PCOS.

Over weeks and months of regular PCOS yoga practice, you’ll likely notice your symptoms becoming more manageable, your cycles more regular, and your overall health improving. Whether you’re just starting or have been practicing for years, these yoga asanas for PCOS can be adapted to your current ability level.