Which Is The Best Yoga For PCOS And Hormonal Imbalance?

Nimisha Gupta

Nimisha Gupta
Jul 2023

2 min read
Yoga For PCOS And Hormonal Imbalance

Table of content

Are you tired of battling the frustrating symptoms of PCOS and hormonal imbalance? The constant mood swings, weight gain, acne breakouts, and irregular periods can affect your physical and mental well-being. But fear not! There is a natural solution that can help restore harmony to your body – yoga! Yes, you heard it right. Yoga for PCOS and hormonal imbalance is effective in naturally healing this common issue in women.

This blog post will explore how yoga can benefit women with these conditions and share 11 powerful poses that can balance your hormones. So roll out your mat, inhale deeply, and learn how to balance PCOS or hormonal issues through yoga!

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What Is PCOS?

PCOS, or Polycystic Ovary Syndrome, is a common hormonal issue that affects women of reproductive age. In this, multiple cysts are present in the ovaries, leading to irregular menstrual cycles and difficulty getting pregnant.

The exact cause of PCOS is still unclear, but it is believed to be linked to insulin resistance and hormonal imbalance. So, women with PCOS often have higher levels of male hormones (androgens) like testosterone, which disrupts the normal functioning of the ovaries.

Furthermore, managing PCOS involves lifestyle changes, like exercising regularly and maintaining a healthy diet. Moreover, adding yoga to your routine can offer numerous benefits for your overall physical and mental well-being. But how yoga can help for curing PCOS and hormonal imbalance? We will understand this in the next section of this blog, so read on!

The Link Between PCOS And Hormonal Imbalance

Hormonal imbalance is closely linked to PCOS because it disrupts the delicate interplay between various hormones in the body. When there is an excess of insulin production, it can lead to increased testosterone levels, which then interferes with ovulation and menstrual cycles.

The connection between PCOS and hormonal imbalance goes beyond just reproductive health. Hormones regulate metabolism, mood, energy levels, and overall well-being. When these hormones are out of balance due to PCOS, it can lead to a range of symptoms such as weight gain, acne, hair loss or excessive hair growth (hirsutism), mood swings, anxiety, and depression.

So, if you want to know how to treat PCOS naturally, addressing hormonal imbalance through yoga can be highly beneficial for managing PCOS symptoms. Also, yoga poses help stimulate the endocrine system – responsible for hormone production – thereby promoting hormonal balance from within. Regular yoga practice also helps reduce stress levels which can further contribute to hormonal imbalances.

Yoga For PCOS And Hormonal Imbalance – Effective Poses

Yoga is a powerful tool for managing PCOS and hormonal imbalances. Specific yoga poses can help regulate hormones, reduce stress, and improve overall well-being. But which yoga is good for hormonal imbalance and PCOS? So, here are 11 effective yoga poses that can positively impact your journey toward hormonal balance:

yoga for PCOS and hormonal imbalance

1. Butterfly Pose (Baddha Konasana)

Butterfly Pose stretches the inner thighs and groins, stimulates the ovaries, and improves flexibility in the hip area, which can benefit PCOS and hormone regulation. It also helps reduce menstrual discomfort and ease hormonal fluctuations symptoms.

Steps To Follow

  • Start by sitting on the floor with your legs extended straight before you.
  • Then, bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.
  • Hold your feet with your hands and gently bring them closer to your pelvis.
  • Also, keep your spine long and engage your core.
  • Press your knees towards the floor, feeling the stretch in your inner thighs.
  • You can also gently flap your knees up and down, imitating the movement of butterfly wings if it feels comfortable.
  • Breathe deeply, hold the pose for a few breaths, and relax into the stretch.

2. Cat-Cow Stretch (Marjaryasana/Bitilasana)

The Cat-Cow Stretch stimulates the reproductive organs, improves blood circulation in the pelvic region, and helps alleviate menstrual discomfort, making it helpful for PCOS and hormonal balance. Additionally, it is one of the best yoga poses for back pain, promoting spinal flexibility, a common symptom in individuals with hormonal imbalances.

Steps To Follow:

  • Firstly, start on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips.
  • Then inhale deeply, arching your back and lifting your tailbone towards the ceiling. This pose is the Cow Pose (Bitilasana).
  • As you exhale, round your back and tuck your chin towards your chest, like a stretching cat. This pose is the Cat Pose (Marjaryasana).
  • Continue flowing between these two positions, inhaling as you move into Cow Pose and exhaling as you transition into Cat Pose.
  • Also, coordinate your breath with the movements, creating a smooth and continuous flow.

3. Bridge Pose (Setu Bandhasana)

Bridge Pose activates the pelvic region and thyroid gland, potentially aiding hormonal balance. It also strengthens the back and opens the chest, promoting better posture and alleviating stress.

Steps To Follow

  • Firstly, lie on your back with your knees bent and feet hip-width apart, close to your buttocks.
  • Then position your arms alongside your body, palms facing downward.
  • Inhale, press your feet and arms into the floor and lift your hips towards the ceiling.
  • Roll your shoulders underneath you, interlacing your fingers for support.
  • Lastly, keep your thighs and feet parallel and hold the pose briefly.

4. Garland Pose (Malasana)

Garland Pose is a fantastic yoga pose for opening the hips and stretching the groin area. Doing so can improve blood flow to the pelvic region, potentially aiding hormonal balance. Additionally, Malasana helps strengthen the lower back and abdominal muscles, which can benefit individuals with PCOS or hormonal imbalances. Metformin is a medication often prescribed by doctors to women who suffer from PCOS for weight loss. So, if you want to know more about this, read our blog on Metformin for weight loss in PCOS.

Steps To Follow

  • Begin by standing with your feet slightly wider than hip-width apart.
  • Then lower your body into a squat position, bending your knees deeply.
  • Bring your palms together at your heart center in a prayer position.
  • Press your elbows against the inner thighs to gently open your hips.
  • Also, keep your spine long and your chest lifted, finding a balance between the weight on your heels and the balls of your feet.
  • If it’s comfortable, you can widen your knees slightly to allow your torso to fit between them.
  • Then breathe deeply and hold the pose for a few breaths, feeling the stretch in your hips and lower back.

5. Head To Knee Pose (Janu Sirsasana)

Head to Knee Pose stretches the extended leg’s hamstring and calf muscles and opens up the hips. Janu Sirsasana is particularly useful for women with PCOS as it gently massages the abdominal and reproductive organs, which may help improve blood circulation in the pelvic area. This pose can also relieve menstrual discomfort and regulate irregular menstrual cycles.

Steps To Follow

  • Begin by sitting on the floor with your legs stretched straight before you.
  • Then gently bend your right knee and place the sole of your right foot against your left inner thigh.
  • Keep your left leg straight and firmly grounded on the floor.
  • Then inhale deeply and lengthen your spine.
  • Exhale as you hinge at your hips and fold forward over your left leg.
  • Reach your hands towards your left foot or ankle, or hold onto your shin, depending on your flexibility.
  • Also, keep your spine long as you fold, reaching your forehead toward your left knee.
  • Breathe deeply and relax into the stretch, holding the pose for several breaths.

6. Sun Salutations (Surya Namaskar)

Sun Salutation, also recognized as Surya Namaskar is a sequence of interconnected yoga postures gracefully flowing from one to another. It’s often performed as a dynamic warm-up or as a complete practice on its own. Linking breath with movement calms the mind and reduces stress, positively impacting hormonal balance. Regular practice of Surya Namaskar benefits us by increasing energy levels and enhancing the body’s awareness, fostering a sense of well-being.

Steps To Follow

  • Firstly, stand tall with your feet together; shoulders relaxed, and palms together at your heart center.
  • Then inhale, lift your arms overhead, and arch your back slightly, gazing towards your hands.
  • On the exhale, bend at your hips and gently fold forward, placing your hands on the floor beside your feet.
  • Inhale, lift your upper body, lengthen your spine, and look forward.
  • Exhale, step, or jump back to a high plank position with your body in a straight line from head to heels.
  • Lower down halfway, bending your elbows to your sides, keeping your body parallel to the ground.
  • Inhale, straighten your arms, lift your chest, and roll over the tops of your feet, arching your back.
  • Exhale, tuck your toes, and lift your hips up and back, forming an inverted V shape with your body. Press your palms into the mat and keep your heels grounded.
  • Inhale, step, or hop your feet between your hands, lift your upper body and look forward.
  • Exhale, fold forward, bringing your hands to the floor beside your feet.
  • Inhale, sweep your arms out to the sides, and lift them overhead, arching your back slightly.
  • Exhale, return to the standing position with palms together at your heart center.

7. Cobra Pose (Bhujangasana)

Cobra Pose stimulates the abdominal organs, including the ovaries and uterus, potentially aiding in hormonal balance. For individuals with PCOS, Cobra Pose can be particularly beneficial in relieving menstrual discomfort and enhancing blood circulation in the pelvic region.

Steps To Follow

  • Start by lying flat on your belly with your legs extended and the tops of your feet pressing into the mat.
  • Place your palms on the mat, directly under your shoulders, with your elbows tucked close to your sides.
  • Inhale, press your palms firmly into the mat and gently lift your head, chest, and upper abdomen off the floor.
  • Keep your pubic bone grounded, supporting your legs and lower back muscles.
  • Roll your shoulders back and open your chest, lifting through your sternum while keeping your neck neutral.
  • Look straight ahead or upwards, stretching your throat and neck gently.
  • Breathe deeply and hold the pose for a few breaths, lengthening your spine with each inhale and relaxing deeper into the backbend with each exhale.
  • To release, exhale as you lower your upper body to the mat.

8. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend gently stretches the lower back and hamstrings, stimulating the abdominal organs, including the ovaries and uterus. This pose can aid in hormone regulation and improve reproductive health. The pose also calms the mind and reduces stress and anxiety, which can particularly benefit individuals with hormonal imbalances.

Steps To Follow

  • Begin by sitting on the floor with your legs extended straight before you.
  • Inhale, elongate your spine, and engage your core.
  • As you exhale, hinge at your hips and bend forward from the hip joints, reaching your hands towards your feet.
  • If you can’t reach your feet comfortably, you can hold your shins or use a yoga strap around your feet.
  • Keep your spine long and avoid rounding your back; focus on lengthening the front of your torso.
  • Relax your neck and shoulders, allowing your head to hang naturally.
  • Breathe deeply and hold the pose for several breaths, feeling the stretch in your back and the backs of your legs.
  • To release, inhale and lift your torso back to a seated position.

9. Legs Up The Wall Pose (Viparita Karani)

Legs Up the Wall Pose is a gentle inversion that helps improve blood circulation and lymphatic drainage in the lower body. This pose can benefit individuals with PCOS as it reduces congestion in the pelvic area, potentially aiding in hormone regulation. The pose also helps to relieve swollen or tired legs and feet, which is common in hormonal imbalances.

Steps To Follow

  • Begin by sitting sideways close to a wall, with your legs extended before you.
  • Then, lie on your back and gently bring your legs up the wall, positioning your buttocks as close to the border as comfortable.
  • Rest your arms alongside your body, with your palms facing up or down, whichever is more comfortable.
  • Relax your shoulders and neck, allowing your head to rest comfortably on the floor.
  • Soften your facial muscles and close your eyes, breathing deeply and naturally.
  • Stay in this position for a few minutes or as long as it feels comfortable, allowing your body to relax fully.

10. Locust Pose (Salabhasana)

By compressing the abdominal region, Salabhasana stimulates the abdominal organs, including the uterus and ovaries, which can benefit hormonal balance. The pose also enhances blood circulation in the pelvic area, potentially supporting reproductive health. Also, please read our blog on Seed Cycling for PCOS, which is a natural way of keeping women’s reproductive system as one of the top trending wellness practices. 

Steps To Follow

  • Start by lying flat on your belly with your arms alongside your body and palms facing down.
  • Engage your core and legs, pressing your pelvis into the mat.
  • Inhale, lift your head, chest, arms, and legs off the floor simultaneously.
  • Also, keep your gaze down to maintain a neutral neck position.
  • Lengthen through your spine, reaching your fingertips and toes towards the back of the room.
  • As you lift higher, engage your glutes and lower back muscles to support the pose.
  • Hold the pose for a few breaths, breathing deeply and maintaining stability.
  • Exhale as you gently release the pose, lowering your head, chest, arms, and legs to the mat.

11. Camel Pose (Ustrasana)

Camel Pose stretches the entire front of the body, including the abdomen, chest, and hip flexors. It stimulates the organs in the abdominal region, potentially aiding in hormonal balance by supporting better blood flow to the pelvic area.

Steps To Follow

  • Start by kneeling on the yoga mat with your knees hip-width apart.
  • Engage the pressure of your shins and the tops of your feet firmly against the mat.
  • Place your hands on your lower back, fingers pointing downward, with your elbows pointing back.
  • Then inhale and lift your chest, arching your upper back gently.
  • Slowly begin to lean back, keeping your hips aligned over your knees.
  • After this, reach one hand at a time to grasp your heels or ankles.
  • Continue lifting your chest and heart towards the ceiling, creating a deep arch in your back.
  • Tilt your head slightly, gazing at the point behind you or dropping your head back if it feels comfortable for your neck.
  • Then hold the pose for a few breaths, maintaining stability and deep breathing.
  • To leave the pose, release your hands from your heels or ankles and slowly return to an upright kneeling position.

So here are the 11 poses of yoga for PCOS and hormonal imbalances. Apart from them, you can do pranayama, which includes several breathing exercises to help you with the issue. While yoga can be a valuable PCOS exercise at home in managing hormonal imbalances, it is not a replacement for medical advice or treatment. Consultation with your healthcare provider before starting a new exercise routine, especially if you have any pre-existing health conditions or concerns, will help you. Enjoy your yoga practice and the benefits it brings to your overall well-being!

Benefits Of Doing Yoga For PCOS And Hormonal Imbalance

Yoga offers a multitude of benefits for individuals with PCOS and hormonal imbalances. Here are some of the key advantages:

1. Stress Reduction: Yoga incorporates breathwork, relaxation techniques, and mindfulness that help reduce stress and anxiety. Lower stress levels can positively impact hormonal balance, as chronic stress can disrupt hormone production.

2. Hormonal Balance: Certain yoga poses, such as backbends and inversions, stimulate the endocrine system, which is responsible for hormone regulation. These poses can potentially support hormonal balance and improve reproductive health.

3. Improved Blood Circulation: Yoga poses that involve stretching and opening the pelvic area can enhance blood flow to the reproductive organs, which may aid in regulating hormones and improving fertility.

4. Weight Management: Yoga with a PCOS diet chart for weight loss can help with weight management, which is crucial for individuals with PCOS, as excess weight can exacerbate hormonal imbalances. Regular practice can promote healthy metabolism and support weight loss efforts.

5. Enhanced Digestion: Certain yoga poses, like twists and forward bends, massage and stimulate the abdominal organs, supporting healthy digestion and elimination. Proper digestion is essential for hormonal balance.

6. Better Sleep Quality: Yoga can lead to better sleep quality and duration, which is essential for hormonal regulation and overall well-being.

7. Increased Mind-Body Awareness: Yoga encourages self-awareness and self-care, helping individuals tune into their body needs and make lifestyle choices supporting hormonal health.

8. Reduced Menstrual Discomfort: Gentle yoga poses can alleviate menstrual discomfort and reduce symptoms like cramps and bloating.

9. Pelvic Floor Strengthening: Specific yoga practices, such as pelvic floor exercises (Kegels), can strengthen the pelvic floor muscles and benefit pelvic health and hormonal balance.

10. Emotional Well-being: Yoga promotes emotional balance, reducing mood swings and symptoms of depression or anxiety that may be associated with hormonal imbalances.

Point To Note: Yoga For PCOS And Hormonal Imbalance

While yoga can benefit individuals with PCOS and hormonal imbalances, it should not be considered a standalone treatment. It complements medical care and lifestyle adjustments prescribed by healthcare professionals. If you have health concerns or medical conditions, seek guidance from a yoga instructor or your health specialist before starting a new yoga practice. Enjoy the holistic benefits of yoga and its positive impact on your overall well-being!

Tips To Incorporate Yoga For PCOS In Daily Routine

Including yoga asanas in your daily routine can be powerful in managing PCOS and hormonal imbalances. Here are some practical tips to help you make yoga a regular part of your life.

  • Start With Small Steps: Begin by committing just a few minutes each day to practice yoga. Gradually increase the duration as you become more comfortable and confident.
  • Create A Dedicated Space: Designate an area in your home where you can practice yoga without distractions. Make it inviting and peaceful, with soft lighting, calming scents, or any other elements that help create a serene atmosphere.
  • Find The Right Time: Choose the best time of day for you. Some people prefer practicing yoga first thing in the morning to set a positive tone for the rest of the day, while others find it beneficial as part of their nighttime wind-down routine.
  • Set Realistic Goals: Set achievable goals that align with your schedule and abilities. Be calm with yourself, and remember that progress takes time. Also, please read our blog on how to lose weight with PCOS to achieve your fitness goals.
  • Try Different Styles: Explore various styles of yoga until you find one that resonates with you and addresses your specific needs related to PCOS and hormonal imbalance.
  • Seek Professional Guidance: Consider taking classes led by certified instructors with experience working with individuals dealing with PCOS or hormonal imbalances. They can guide you through poses tailored specifically for these conditions.
  • Pair It With Meditation or Mindfulness Practices: Combine your yoga sessions with meditation or mindfulness exercises to enhance physical and mental health benefits.

Consistency is essential to reap the positive effect of yoga on PCOS and hormonal imbalances. Explore different poses, and listen to your body’s needs during every practice session.

Takeaway: Yoga For PCOS And Hormonal Imbalance

Practicing yoga poses to cure PCOS and hormonal imbalance helps improve physical health and positively impacts mental well-being. By practicing the 11 effective yoga poses mentioned in this article, you can target specific areas of your body affected by PCOS and promote balance within your hormonal system. Whether it’s reducing stress levels, regulating menstrual cycles, or improving fertility, these poses can significantly support overall wellness.

It is essential to start slowly and listen to your body. Yoga is a journey that requires patience and consistency. As with any exercise or lifestyle change, consult your health specialist before starting any new fitness regimen. You can also connect with our Fitelo experts, who can guide you with necessary workouts or yoga asanas for PCOS and customized dietary recommendations.

So why wait? Roll out your mat, take some deep breaths, and embark on this transformative journey toward healing through yoga. Embrace the power within you as you find harmony between mind, body, and soul.

Megha’s Weight Loss With PCOS – Lost 10 Kgs in 55 Days!

Delhi-based Megha Hooda was facing weight gain issues due to her PCOS. She sought help from a PCOS weight loss specialist at Fitelo, who designed a personalized home-based diet plan, taking into account her preferences. With her dedication and following the diet plan diligently, Megha lost an impressive 10 kilograms in just 55 days! Read about Megha’s inspiring transformation below:

Fun Fact

Plastic can cause PCOS!

Plastic found in everyday bottles, food containers, or cosmetics contains the most common environmental toxin BPA (Bisphenol A), potentially contributing to hormonal imbalances associated with PCOS. It is found that women with PCOS have 30% – 40% more BPA in their blood compared to women without PCOS. It also increases the amount of androgen in blood, leads to inflammation & overloads the liver. So, let’s embrace a plastic-reducing lifestyle and keep our hormones happy!

5 Reasons Why You Should Have Carbs With PCOS – Dietitian Mac Singh

If you suffer from PCOS and leaving out carbs from your diet seems like the only choice, think again. You can include sources of complex carbs and low glycemic index foods in your diet and still reverse PCOD. In this video, Dietician Mac Singh highlights five reasons for consuming carbs if you have PCOS. Want to know? Watch the complete video below:

Frequently Asked Questions

How Yoga Can Help For Curing PCOS And Hormonal Imbalance?

Yoga can be beneficial in managing PCOS and hormonal imbalances through various mechanisms. Regular yoga practice reduces stress and anxiety, which helps regulate hormone levels. Specific yoga poses stimulate the reproductive organs, supporting hormonal balance. Additionally, yoga promotes better blood circulation to the pelvic region, aiding in reproductive health.

Which Yoga Is Good For Hormonal Imbalance And PCOS?

Yoga poses that focus on stimulating the reproductive organs and improving blood circulation in the pelvic region benefit hormonal imbalance and PCOS. Poses like Butterfly Pose, Seated Forward Bend, Head to Knee Pose, and Legs Up the Wall Pose can be beneficial. These poses encourage hormonal balance, reduce stress, and promote relaxation, aiding in managing PCOS and hormonal issues. Regular practice of yoga, combined with a healthy lifestyle, can contribute to improved hormonal health.

Can Yoga Asana Help To Manage Hormonal Imbalance?

Yes, yoga asanas can help manage hormonal imbalances. Specific yoga poses stimulate the endocrine system, which is crucial in hormone regulation. Poses that focus on stretching and opening the pelvic area can improve blood circulation to the reproductive organs, potentially supporting hormonal balance. Additionally, yoga reduces stress and promotes relaxation, positively impacting hormone levels.

Can Yoga Cure Irregular Periods?

Yoga can help manage and improve menstrual health. Regular yoga reduces stress, positively influencing hormonal balance and menstrual regularity. Certain yoga poses, like forward bends and twists, massage the abdominal region, potentially benefiting reproductive health.

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Contact our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.

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