Living with PCOS or PCOD can feel overwhelming — irregular periods, weight changes, acne, fatigue and mood swings often show up together. Alongside your doctor’s treatment, a gentle and regular yoga practice can be one of the kindest things you do for your body. Yoga does not “cure” PCOS, but it can help you manage stress, move your body regularly and build healthier daily habits — all of which matter for hormonal health.
In this guide, we share 7 gentle yoga poses many women with PCOS find helpful, how to practise them safely, and how to turn them into a simple daily routine.
Why yoga may help with PCOS and PCOD
- Stress management: long-term stress affects hormones. Slow movement and deep breathing help calm the nervous system.
- Regular movement: staying active supports healthy weight management and insulin sensitivity, both important in PCOS.
- Pelvic and abdominal focus: many poses gently open the hips and stretch the abdomen, which can feel relieving during cramps and bloating.
- Better sleep and mood: a calming evening practice can support more restful sleep and a steadier mood.
7 gentle yoga poses for PCOS
1. Butterfly Pose (Baddha Konasana)
Sit tall, bring the soles of your feet together and let your knees fall open. Hold your feet and gently flutter your knees for 30–60 seconds, then rest them still. This pose opens the hips and the pelvic area.
2. Reclined Butterfly (Supta Baddha Konasana)
Lie on your back with the soles of your feet together and knees open, supported by cushions under each thigh. Place one hand on your belly and breathe slowly for 2–3 minutes. This is a deeply relaxing pose for stressful days.
3. Cobra Pose (Bhujangasana)
Lie on your stomach, hands under your shoulders. Inhale and gently lift your chest, keeping your elbows soft and your lower body relaxed. Hold for 3–5 breaths. Cobra stretches the abdomen and strengthens the back.
4. Bridge Pose (Setu Bandhasana)
Lie on your back with knees bent and feet hip-width apart. Press into your feet and lift your hips. Hold for 5 breaths and lower slowly. Bridge strengthens the glutes and gently opens the chest.
5. Garland Pose (Malasana)
Come into a deep squat with feet a little wider than your hips and palms together at the chest. Use a block or cushion under your hips if needed. Hold for 5–8 breaths. This pose opens the hips and supports the pelvic floor.
6. Child’s Pose (Balasana)
Kneel, bring your big toes together and fold forward with your arms extended or resting by your sides. Breathe into your back for 1–2 minutes. Child’s pose is soothing for both body and mind.
7. Alternate Nostril Breathing (Anulom Vilom)
Sit comfortably. Close your right nostril and inhale through the left, then close the left and exhale through the right. Continue alternating for 3–5 minutes, breathing slowly and without strain. This breathing practice is a simple way to calm the mind.
A simple 20-minute PCOS yoga routine
- Warm-up: neck rolls, shoulder rolls and cat–cow (3 minutes)
- Butterfly Pose (2 minutes)
- Cobra Pose – 3 rounds (3 minutes)
- Bridge Pose – 3 rounds (3 minutes)
- Garland Pose (2 minutes)
- Child’s Pose (2 minutes)
- Reclined Butterfly (2 minutes)
- Alternate Nostril Breathing (3 minutes)
Practise 4–5 days a week. Consistency matters far more than intensity — a gentle routine you can stick to will do more for you than an intense one you give up on.
Safety tips
- Move slowly and never push into pain.
- Avoid deep twists and strong core work during heavy period days if they feel uncomfortable.
- Pair yoga with a balanced diet, good sleep and your doctor’s advice.
- If you are pregnant, recovering from surgery or have a medical condition, check with your doctor first.
Practise with guidance
Starting is easier with a teacher who understands women’s health. Our PCOS / PCOD Yoga Program offers live, women-only online classes you can join from home, at a pace that suits you. You can also see our membership plans or message us on WhatsApp with any questions.
Note: This article is for general wellness information and is not medical advice. Yoga is a supportive practice and not a substitute for medical treatment. Please consult your doctor about your PCOS / PCOD care.
