Polycystic Ovary Syndrome (PCOS) is one of the most widespread hormonal conditions among women today. From adolescent girls to adult women, it affects nearly 1 in 5 females globally. Symptoms like irregular periods, unwanted weight gain, acne, and fertility struggles can severely disrupt everyday life. While medical treatments may help, they often focus on symptom control rather than long-term healing. That’s where the power of yoga for PCOS comes in.
Yoga is more than a form of physical activity—it’s a holistic approach to healing the body from within. When practiced regularly, yoga asanas for PCOS can improve hormonal function, enhance metabolic health, and reduce the chronic stress that worsens PCOS symptoms. Additionally, yoga’s gentle, mindful movement makes it an ideal alternative to high-intensity workouts that may further increase cortisol levels in PCOS sufferers.
In this blog, we’ll explore the connection between PCOS and yoga, followed by a list of 7 best PCOS yoga poses that are effective for hormonal balance and natural weight loss. Whether you’re a beginner or someone looking to create a sustainable lifestyle, this guide will help you take control of your PCOS naturally.
How Yoga Helps Manage PCOS Naturally
PCOS is not just a reproductive disorder—it affects metabolic, endocrine, and mental health too. Yoga offers a multidimensional approach that addresses all these factors at once.
Key Benefits of Yoga for PCOS:
- Reduces high cortisol and balances hormone levels
- Enhances insulin sensitivity and stabilizes blood sugar
- Regulates menstrual cycles
- Aids digestion and promotes fat burning
- Improves mood, sleep, and emotional health
- Supports weight loss in a low-impact, sustainable way
Regular practice of the best yoga for PCOS can significantly reduce symptoms and improve your overall health, without the side effects of medication.
7 Best Yoga Asanas for PCOS and Weight Loss
The following PCOS yoga poses have been chosen for their ability to stimulate the endocrine system, regulate reproductive organs, and support fat metabolism. These asanas also relieve stress and improve the body’s natural healing mechanisms.
1. Bhujangasana (Cobra Pose)
Benefits: This pose stimulates the abdominal organs and the reproductive system, helping regulate ovarian function. It opens up the chest, improves blood flow, and relieves tension in the back and abdomen.
How to Do:
- Lie flat on your stomach.
- Place your hands under your shoulders and elbows close to your sides.
- Inhale and slowly lift your chest while keeping the lower body grounded.
- Hold for 20–30 seconds, release, and repeat 3 times.
Bhujangasana is one of the most effective yoga asanas for PCOS due to its direct impact on hormonal organs.
2. Dhanurasana (Bow Pose)
Benefits: A powerful pose for stimulating digestion and reproductive glands. It tones the abdomen, improves metabolism, and increases blood circulation to the pelvic area.
How to Do:
- Lie on your stomach, bend your knees, and grab your ankles.
- Inhale as you lift your chest and thighs off the ground to form a bow shape.
- Hold for 15–20 seconds, then relax. Repeat twice.
This is a must-try if you’re focusing on PCOS weight loss yoga.
3. Setu Bandhasana (Bridge Pose)
Benefits: Setu Bandhasana regulates the thyroid gland and strengthens the lower back and pelvic muscles. It calms the nervous system and supports better reproductive health.
How to Do:
- Lie on your back, bend your knees, and keep your feet flat and hipidth apart.
- Inhale and lift your hips up, clasping your hands beneath your back.
- Hold for 30 seconds, release gently. Repeat 2–3 times.
Among the best yoga for PCOS, this asana helps stimulate endocrine glands and supports fertility.
4. Baddha Konasana (Butterfly Pose)
Benefits: This classic hip opener increases blood circulation in the pelvic area and improves ovarian function. It is also known to help relieve menstrual discomfort.
How to Do:
- Sit on the floor, bring the soles of your feet together.
- Hold your feet and gently flap your knees up and down.
- Practice for 1–2 minutes daily.
An ideal pose for beginners, and one of the most calming PCOS yoga poses.
5. Malasana (Garland Pose)
Benefits: Malasana strengthens the lower back and pelvic muscles while aiding digestion and detoxification. It grounds the body and stimulates the reproductive organs.
How to Do:
- Squat down with your feet flat on the floor and knees wide apart.
- Bring palms together in prayer position at your chest.
- Hold the pose for 30–60 seconds, breathe deeply.
This pose enhances circulation to the pelvic floor, making it a great yoga for hormonal imbalance.
6. Supta Baddha Konasana (Reclined Butterfly Pose)
Benefits: This restorative posture calms the nervous system and promotes hormonal healing. It reduces emotional stress, encourages relaxation, and supports reproductive organ function.
How to Do:
- Lie on your back, bring the soles of your feet together.
- Let your knees fall open, and place cushions underneath for support.
- Rest in this pose for 3–5 minutes, breathing slowly.
Perfect for end-of-day relaxation and emotional balance, especially for those struggling with mood swings due to PCOS.
7. Surya Namaskar (Sun Salutation)
Benefits: A dynamic sequence that combines 12 poses, Surya Namaskar boosts metabolism, improves flexibility, and stimulates hormone-producing glands.
How to Do:
- Perform 5–12 rounds in the morning on an empty stomach.
- Focus on breath coordination and smooth transitions between poses.
This is a complete PCOS weight loss yoga practice in itself, especially when done daily.
How to Practice Yoga for PCOS Effectively
- Start with 20–30 minutes daily, focusing on breath and form
- Practice in the morning or evening, preferably on an empty stomach
- Add 5–10 minutes of pranayama (Anulom Vilom, Bhramari)
- Maintain a clean, whole-food diet low in sugar and refined carbs
- Stay hydrated and prioritize 7–8 hours of quality sleep
Consistency is key. These yoga asanas for PCOS work best when practiced regularly and paired with mindful living.
FAQs – Yoga for PCOS and Hormonal Balance
Which is the best yoga for PCOS?
Surya Namaskar, Bridge Pose, and Butterfly Pose are among the best yoga for PCOS, supporting weight loss and hormonal function.
Can yoga cure PCOS completely?
Yoga may not cure PCOS permanently, but it can manage symptoms, regulate periods, and significantly improve hormonal health over time.
How long before I see results from PCOS yoga poses? With consistent daily practice, many women notice improvements in 6 to 12 weeks including regular cycles, better mood, and weight loss.
Is yoga better than gym for PCOS? Yes. Unlike intense gym workouts, yoga helps lower cortisol (stress hormone), which is crucial for managing hormonal imbalance in PCOS.
Can beginners do yoga for PCOS? Absolutely. Most PCOS yoga poses are beginner-friendly and can be adapted to your flexibility and fitness level.
Conclusion
PCOS can feel overwhelming, but it doesn’t have to define your life. Through mindful movement, breath, and awareness, yoga offers a natural, sustainable solution for managing hormonal imbalance, boosting metabolism, and improving your quality of life.
These 7 best yoga asanas for PCOS are gentle, effective, and beginner-friendly. With regular practice and supportive habits, you can reduce PCOS symptoms, regain balance, and feel empowered in your body again.
Looking for personalized yoga sessions to manage PCOS?
Omyogshala offers expert-designed, at-home yoga classes tailored to women with PCOS. Our certified trainers specialize in hormonal balance and PCOS weight loss yoga—bringing wellness directly to your space.
Whether you’re in Delhi, Noida, Gurgaon, or NCR, let us guide you toward a healthier, hormone-balanced life.
Visit Omyogshala.in to start your yoga journey for PCOS today.
