A Simple 15-Minute Yoga Routine for PCOS & PCOD

Managing PCOS or PCOD can feel overwhelming with irregular periods, bloating, weight fluctuations, and stress. The good news? Just 15 minutes of yoga a day can help support hormonal balance, improve digestion, and restore calm to your body and mind.

This beginner-friendly yoga routine is easy to fit into a morning or evening ritual, and works for both PCOS and PCOD

Why a Short Yoga Routine Helps with PCOS & PCOD

Daily short yoga practice can:

• Reduce stress and lower cortisol levels

• Improve circulation in the pelvic area

• Support hormonal balance and insulin sensitivity

• Aid digestion and reduce bloating

• Promote regularity in menstrual cycles

Even 10–15 minutes a day can create noticeable improvements over time.

15-Minute PCOS & PCOD Yoga Routine

Follow these simple yoga flow.

1. Deep Belly Breathing

Sit or lie comfortably, inhale deeply into your belly, exhale slowly.

Benefit: Activates the parasympathetic nervous system, lowers stress, and prepares the body for movement.

2. Cat–Cow Pose (Marjariasana–Bitilasana)

Flow gently between arching and rounding your spine.

Benefit: Stimulates adrenal glands, supports hormonal regulation, and improves spinal flexibility.

3. Butterfly Pose (Baddha Konasana)

Sit with the soles of your feet together and gently flap your knees.

Benefit: Increases pelvic circulation and supports ovarian and reproductive health.

4. Malasana (Yogic Squat)

Squat with feet hip-width apart, spine long, hands in prayer position.

Benefit: Opens hips, tones the pelvic floor, aids digestion, and eases bloating.

5. Seated Forward Fold (Paschimottanasana)

Fold forward over extended legs and breathe deeply.

Benefit: Calms the nervous system and supports endocrine function.

6. Supta Baddha Konasana

Lie back, bring the soles of the feet together, and relax the knees open.

Benefit: Restorative pose that reduces stress and promotes hormonal balance.

7. Bhramari Pranayama (Bee Breath)

End your practice with slow, humming exhalations.

Benefit: Reduces anxiety, improves sleep, and balances hormones.

How to Practice Daily for Best Results

• Consistency matters: Daily short sessions are more effective than occasional long sessions.

• Pick a calm time: Early morning or evening is ideal.

• Support with lifestyle: Sleep, hydration, and a balanced diet enhance results.

• Listen to your body: Modify poses as needed; avoid strain.

Tips for Women with PCOS & PCOD

• Combine yoga with breathwork and meditation for maximum hormonal balance.

• Keep track of your cycle, energy, and symptoms to notice progress.

• Pair yoga with light physical activity for weight and metabolism support.

For a deeper understanding of PCOS vs PCOD and other yoga poses that support hormonal health, check out my full guide: Yoga for PCOS / PCOD: Best Yoga Poses to Balance Hormones Naturally

Note

Yoga supports hormonal balance and overall well-being but is not a replacement for medical care. Always consult your healthcare professional before starting any new practice, especially if you are managing PCOS, PCOD, or other health conditions.

Until Then,

Avanti in Namah-State ❤️