Living with PCOS often means dealing with a lot of challenging symptoms. From unpredictable cycles and energy crashes to skin troubles and weight that won’t budge no matter what you try. While there’s no magic solution, trying gentle practices like yoga in your routine can make a real difference in how you feel day-to-day. Regular yoga practice helps balance hormones naturally, reduces stress levels (which often worsen PCOS symptoms), boosts blood flow to reproductive organs, and promotes better quality sleep. Here are some beginner-friendly yoga poses that might help ease your PCOS journey.

Before you start, always check with your doctor or a certified yoga teacher if you’re dealing with intense pain, expecting a baby, or recovering from any surgical procedures.

1. Butterfly pose (Baddha Konasana)

This gentle hip opener encourages circulation to your pelvic area and may provide relief from period cramping and tension in your hips and lower back. It’s wonderfully calming for your reproductive system and helps you unwind during particularly challenging PCOS days.

How to do the Butterfly pose: Sit upright on the floor, press your feet together sole-to-sole, and allow your knees to drop toward the floor. Grasp your feet or ankles and either pulse your knees gently or hold the position while breathing deeply.

2. Child’s pose (Balasana)

This resting position soothes your nervous system and melts away exhaustion and worry. It helps bring down cortisol levels which play a significant role in PCOS-related weight struggles, skin issues, and menstrual irregularities.

How to do child’s pose in yoga: Start in a kneeling position, lower your bottom toward your heels, then fold backward with your arms reaching ahead or resting alongside your body. Let your forehead touch the ground.

3. Cat–Cow Pose (Marjaryasana–Bitilasana)

This gentle flowing sequence provides an internal massage for your belly while boosting circulation throughout your spine and pelvis. The wave-like motion aids digestion, reduces bloating, and energises reproductive organs.

How to do the cat-cow pose: Position yourself on your hands and knees. Breathe in as you lower your belly, lift your gaze, and arch your back (cow pose). Breathe out as you curl your spine upward and bring your chin down (cat pose). Flow between these positions with each breath.

4. Cobra Pose (Bhujangasana)

This chest-opening backbend gently activates your ovaries and adrenal glands while increasing blood flow to your pelvic region. It can help combat tiredness and minor backaches that often accompany PCOS.

How to do the cobra pose in yoga: Lie face down with your hands positioned beneath your shoulders. Breathe in as you press up, lifting your upper body while keeping your elbows slightly bent and shoulders down.

5. Bridge Pose (Setu Bandhasana)

This moderate backbend targets your lower belly and supports thyroid function, which frequently affects PCOS symptoms. It can help rebalance hormones, build strength in your glutes and lower back, and boost your energy.

How to do the bridge pose: Lie flat with bent knees and feet planted hip-width apart. Push through your feet to raise your hips skyward while keeping your neck soft and relaxed.

6. Reclining Bound Angle Pose (Supta Baddha Konasana)

This deeply restorative position is pure relaxation. It softens your abdominal area, releases stored emotional stress, and nurtures both your reproductive and nervous systems, making it ideal for unwinding before sleep.

How to do the Supta Baddha Konasana: Lie on your back, press your feet together, and let your knees open to the sides. Use pillows beneath your knees if you need extra comfort.

7. Seated Forward Bend (Paschimottanasana)

This peaceful stretch lengthens the entire back while quieting mental chatter. It’s excellent for stress relief and may help improve how your body processes insulin, which matters greatly for those living with PCOS.

How to do the seated forward bend: Sit with both legs extended forward. Breathe in to create length through your torso, then breathe out as you hinge forward from your hips, reaching toward your legs wherever feels comfortable.

8. Legs Up the Wall (Viparita Karani)

If you have time for just one pose, make it this one. It’s effortlessly relaxing and comfortable enough to maintain for extended periods. This position enhances circulation, decreases leg puffiness, combats fatigue, and brings deep mental calm.

How to do the Viparita Karani: Position yourself on your back close to a wall and raise your legs to rest against it. Place your arms comfortably at your sides and focus on deepening your breath.

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Related: Why Pilates Is The Best Exercise For PCOS

FAQs

Q1. How long does it take to notice changes in PCOS symptoms with yoga?

Most people notice better energy, mood, and cycle comfort in six to 12 weeks of regular practice, though results vary from person to person.

Q2. Is yoga alone enough to manage PCOS?

No, it works best alongside medical advice, sleep, movement, and nutrition. Think of yoga as support, not a standalone cure.

Q3. Can I do these yoga poses during my period?

Yes, gentle poses are usually fine, but avoid strong inversions if you feel heavy bleeding, dizziness, or pain.

Q4. Do I need a trained instructor for PCOS-focused yoga?

Not always, but if you have severe symptoms, injuries, or are new to yoga, a qualified instructor can help you modify poses safely.

Q5. What time of day is best to practise these yoga poses for PCOS?

Any time you can be consistent works well. Mornings help set the tone for the day, while evenings are great for relaxation and sleep.

Q6. Can I combine yoga with other forms of exercise for PCOS?

Absolutely. Pairing yoga with walking, strength training, or light cardio can support weight management and metabolic health.