Yoga for PCOS/PCOD and Hormonal Balance: Gentle Poses for Women

If you have PCOS, you have probably seen a flood of advice online: reverse it in weeks, balance your hormones with five poses, fix your cycle naturally. It is hard to know what is realistic, and it can feel as if every post makes a bigger promise than the last.

This guide takes a calmer, more honest approach to yoga for PCOS. It explains what the research does and does not show, shares nine gentle poses with simple steps, offers a short routine you can do at home, and explains when to see a doctor. It is general information, not medical advice.

What Is PCOS?

Polycystic ovary syndrome (PCOS) is a common hormonal condition that affects how the ovaries work. According to the NHS overview of PCOS, common symptoms include irregular or absent periods, difficulty getting pregnant, excess hair growth, weight gain, thinning hair and oily skin or acne. Not everyone has all of the symptoms, and they vary from mild to severe.

There is no cure for PCOS, but the symptoms can be managed. Health services generally describe lifestyle measures, such as healthy eating and regular physical activity, as an important part of managing it, alongside medical treatment where needed. If you think you may have PCOS, speak to a doctor for a proper assessment.

Can Yoga Help With PCOS and Hormonal Balance?

Researchers are still exploring whether yoga for PCOS makes a measurable difference. A 2023 systematic review of yoga therapy for women with PCOS included 11 studies with 515 participants in total, but only two randomised controlled trials could be combined in its meta-analysis. In other words, there are encouraging signs, but the evidence is still limited and the studies are small.

Some newer analyses of small trials report improvements in markers such as insulin resistance and testosterone with yoga. Even so, it is too early to say that yoga balances hormones, and results vary from person to person.

What yoga can reasonably offer is support for habits that matter in PCOS:

• Regular, gentle movement that is easy to keep up
• Stress relief through slow breathing and relaxation
• Better rest by building a calming evening routine
• Body awareness and a kinder relationship with your body

Watch: Gentle Yoga for PCOS From Our Founder

Our founder has shared a short video on this topic on her Instagram page. The first five poses below are the ones she demonstrates. You can watch the video here, or open it directly on Instagram.

Open the reel on Instagram if the video does not load.

How to Practise Yoga for PCOS Gently

• Keep it gentle: slow, comfortable movement is a good starting point. You do not need intense or hot yoga.
• Be consistent: short sessions several times a week usually work better than one long, tiring one.
• Breathe slowly: let each out-breath be a little longer than the in-breath.
• Use props: cushions, blankets and blocks make poses more comfortable.
• Listen to your body: stop if you feel pain, dizziness or discomfort, and rest.

If you are new to yoga, our guide to easy yoga poses and meditation tips for stress relief is a gentle place to start.

5 Gentle Yoga for PCOS Poses From the Video

1. Butterfly Pose (Baddha Konasana)

Sit with the soles of your feet together and your knees falling open, sitting on a folded blanket if your hips are tight. Hold your feet or ankles gently and lengthen your spine. You can fold slightly forward if it feels comfortable, but do not force your knees down. Stay for one to two minutes, breathing slowly. This pose gently opens the hips and pelvic area.

2. Reclining Butterfly Pose (Supta Baddha Konasana)

Lie on your back, bring the soles of your feet together and let your knees fall open. Support each knee with a pillow or folded blanket if the stretch feels strong. Rest your hands on your belly or by your sides and stay for two to three minutes. It is a supported, restful pose that suits many people, and it is a good one to practise before bed.

3. Bridge Pose (Setu Bandha Sarvangasana)

Lie on your back with your knees bent and your feet hip-width apart, close to your hips. Press into your feet and lift your hips a little, keeping your neck relaxed and your knees pointing forward. Hold for a few breaths, then lower slowly. A block under your sacrum makes it a restful, supported version. Bridge Pose is also commonly written as Setu Bandhasana.

4. Legs-Up-the-Wall Pose (Viparita Karani)

Sit sideways next to a wall, then swing your legs up as you lie back, so your hips are close to the wall. Rest your arms by your sides and stay for two to five minutes. Come out slowly by bending your knees and rolling to the side. Some teachers suggest skipping inversions during your period, and you should avoid the pose, or ask your doctor first, if you have eye, heart or blood pressure conditions, or if you feel unwell.

5. Corpse Pose (Shavasana)

Lie flat on your back, arms resting a little away from your body, palms up. Close your eyes, soften your jaw and let your breath settle. Stay for three to five minutes, or longer if you like. A small pillow under your head or knees can help. It pairs well with the evening routine in our guide to yoga for sleep.

4 More Gentle Poses to Support Hormonal Balance

These four poses are not in the video, but they fit well alongside it and make a more complete routine.

6. Cat-Cow (Marjaryasana-Bitilasana)

Come onto hands and knees. As you breathe in, let your belly drop and your chest lift gently; as you breathe out, round your back and tuck your chin. Move slowly for about eight to ten rounds. It warms the spine and links movement with breath. If your wrists are sensitive, try it on your forearms.

7. Child's Pose (Balasana)

Kneel, bring your big toes together and sit back toward your heels. Fold forward and rest your forehead on the floor or a cushion, with your arms long or by your sides. Stay for several slow breaths. Place a cushion between your hips and heels if your knees feel tight.

8. Cobra Pose (Bhujangasana)

Lie on your belly with your hands beneath your shoulders. Breathe in and lift your chest gently, keeping your elbows bent and your lower back relaxed. Keep the lift small and stay for a few breaths. Skip it, or lift less, if you are pregnant or if your back feels uncomfortable.

9. Supine Twist (Supta Matsyendrasana)

Lie on your back, hug your knees to your chest and let them fall to one side while your arms rest open. Hold for one to two minutes on each side, breathing slowly. Keep the twist soft and place a pillow under your knees if they do not reach the floor.

Quick Reference: The 9 Poses at a Glance

A Simple 20-Minute Gentle Routine

• Cat-Cow for two minutes to warm up
• Child's Pose for two minutes
• Butterfly Pose for two minutes
• Cobra Pose for about one minute, in a few short rounds
• Bridge Pose for about two minutes, in a few short rounds
• Reclining Butterfly for two to three minutes
• Supine Twist for one minute on each side
• Legs-Up-the-Wall for three to five minutes
• Corpse Pose for the rest of your time

For more flowing movement, our guides to Surya Namaskar (Sun Salutation) and Chandra Namaskar (Moon Salutation) offer gentle sequences you can slow down to suit you.

Breath, Rest and Stress

Stress and poor sleep can make PCOS symptoms feel harder to manage, so rest matters as much as movement. Try slow breathing for a few minutes each day, and see our guides on yoga for mental health and sound healing for sleep and insomnia for gentle ways to unwind.

If you experience period discomfort, our guide on yoga poses for easing period cramps may also help.

Yoga for PCOS Works Best With Healthy Habits

Yoga for PCOS is one piece of the picture. Many doctors and health services recommend a combination of approaches for PCOS.

• Regular physical activity you enjoy, including walking, strength work and yoga
• Balanced eating, ideally guided by your doctor or a dietitian
• Regular sleep and ways to manage stress
• Taking medication or treatment as your doctor advises
• Regular check-ups

For building overall fitness, see our guide on how to be fit with yoga.

Who Should Take Extra Care

Check with a doctor or qualified teacher before starting, or adjust the practice, if you:

• are pregnant, trying to conceive or recently gave birth
• have pelvic, abdominal or back pain, or an injury
• feel dizzy, faint or unwell, or have a heart or blood pressure condition
• are managing another health condition
• have heavy or painful periods that are getting worse

Move within comfortable limits, avoid forcing any stretch, and stop if anything hurts.

Common Mistakes to Avoid

Watch out for these frequent errors:

• Expecting yoga alone to cure PCOS or reset your hormones
• Stopping medication or ignoring medical advice
• Choosing intense or hot yoga when gentle practice would feel better
• Pushing into deep stretches or twists
• Practising irregularly, then giving up
• Comparing your progress with other people's
• Believing online claims that promise to reverse PCOS quickly

When to See a Doctor

Speak to a doctor if you have irregular or absent periods, difficulty getting pregnant, excess hair growth, acne, hair thinning or other symptoms that worry you. The NHS PCOS page explains symptoms, diagnosis and treatment options. A proper diagnosis matters, because other conditions can cause similar symptoms.

For Yoga Teachers: Teaching Women's Health Classes Responsibly

If you teach classes for women with hormonal concerns, keep the language honest: describe the practice as gentle support, avoid promising cures, encourage students to follow their doctor's advice and offer plenty of modifications. You can learn how to sequence classes, adapt poses and teach safely in our 200-hour yoga teacher training in Rishikesh.

Frequently Asked Questions

This article is general information, not medical advice. PCOS is a medical condition, and yoga is not a cure or a substitute for diagnosis or treatment. If you have symptoms, health concerns, or are pregnant or trying to conceive, please speak to a qualified healthcare professional before starting a new practice.