Yoga for PCOS / PCOD: Best Yoga Poses to Balance Hormones Naturally

PCOD (Polycystic Ovarian Disease) and PCOS (Polycystic Ovary Syndrome) affect millions of women today. While the names sound similar, the conditions have key differences — and yoga can be a powerful tool in managing both.

This guide will help you understand PCOD vs. PCOS and show you the most effective yoga poses to support hormonal balance, digestion, stress relief, and a regular menstrual cycle.

What is PCOD? What is PCOS?

PCOD – Polycystic Ovarian Disease

PCOD occurs when the ovaries produce many immature or partially mature eggs due to lifestyle, stress, or hormonal imbalance. Women with PCOD may experience:

• Irregular periods

• Acne or oily skin

• Hair fall

• Weight gain

• Bloating

PCOD is more common and usually less severe, and it often responds well to lifestyle changes like yoga, pranayama, mindful eating, and stress reduction.

PCOS – Polycystic Ovary Syndrome

PCOS is a hormonal and metabolic disorder that affects the entire body — not just the ovaries. It may impact:

• Insulin levels

• Metabolism

• Ovulation

• Skin and hair health

• Mood and energy levels

PCOS is considered more serious because it influences long-term metabolic health. It requires consistent management through movement, breathwork, sleep regulation, and supportive nutrition.

Both conditions can improve with practices that calm the nervous system, reduce stress, and enhance circulation — making yoga a powerful, long-term support tool.

How Yoga Helps with PCOS / PCOD

Practicing yoga consistently can help:

• Regulate menstrual cycles

• Reduce insulin resistance

• Improve ovulation

• Lower cortisol (stress hormone)

• Reduce bloating and inflammation

• Support weight management

• Improve digestion

• Enhance emotional balance and mood

Unlike high-intensity exercise, yoga is gentle, grounding, and soothing on the endocrine system — ideal for PCOS/PCOD healing.

Best Yoga Poses for PCOS / PCOD

Below are safe, effective, and hormone-supportive poses you can include in your daily routine.

1. Butterfly Pose (Baddha Konasana)

This pose improves blood circulation in the pelvic area, eases stiffness, and reduces menstrual discomfort.

PCOS Benefit: Supports reproductive organs and promotes hormonal balance.

2. Cat–Cow Pose (Marjariasana–Bitilasana)

A gentle spinal flow that stimulates the adrenal glands and boosts energy.

PCOS Benefit: Helps regulate hormones by calming the nervous system.

3. Malasana (Yogic Squat)

A deep hip-opening pose that strengthens the pelvic floor and aids digestion.

PCOS Benefit: Reduces bloating and supports metabolic health.

4. Reclined Bound Angle Pose (Supta Baddha Konasana)

A restorative pose that deeply relaxes the lower abdomen and hips.

PCOS Benefit: Lowers stress levels — essential for managing PCOS symptoms.

5. Seated Forward Fold (Paschimottanasana)

A calming stretch that lengthens the spine and reduces fatigue.

PCOS Benefit: Balances the endocrine system and helps in soothing an overactive mind.

Best Pranayama for PCOS / PCOD

Breathwork is one of the most powerful tools for hormonal healing. These techniques reduce cortisol, balance the mind, and support metabolic health.

Bhramari Pranayama (Bee Breath)

Calms anxiety, improves sleep, and reduces stress.

Nadi Shodhana (Alternate Nostril Breathing)

Balances both hemispheres of the brain, stabilizing hormonal fluctuations.

Belly Breathing

Supports insulin regulation and reduces abdominal tightness.

PCOS and PCOD require gentle, consistent care. Yoga helps your body move out of the stress response, regulate hormones, improve digestion, and reconnect with a calmer, more compassionate version of yourself.

With mindful movement and breathwork, healing becomes a journey — not a struggle.

Important Reminder:

Yoga can support hormonal balance, but it is not a substitute for medical diagnosis or treatment. Always speak to your healthcare professional before beginning a new practice, especially if you are managing PCOS/PCOD or other health conditions.

Learn more about yoga routine for PCOS/PCOD here A Simple 15-Minute Yoga Routine for PCOS & PCOD

Until Then,

Avanti in Namah-State ❤️