10 Effective Yoga Poses for PCOS 2025

PCOS is a hormonal disorder that has multiple little cysts in the ovaries. These small cysts are the follicles filled with liquid. The reason behind this hormonal imbalance is because of  the changes in our menstrual cycle. Yoga is an ancient practice which has a major contribution in treating PCOS than normal exercise or medicines. Yoga poses for PCOS is not just an exercise which calms your mind and body, but is a main part of improving your lifestyle. Yoga is a helpful treatment for this hormonal disorder as it brings balance among your mind, body and soul.

10 specific yoga poses for PCOS to Reverse Hormonal Disorder

There are various yoga poses helping individuals to address various problems. At the stage when an individual is completely healthy, even then it is suggested to be regular with yoga and stretching. When you are suffering with PCOS, follow these yoga poses as suggested by Bollywood actresses. Therefore, here are some suggested yoga poses that promote mindfulness and blood flow. With that in mind, the yoga instructors chose four of their favourite poses to help alleviate symptoms of PCOS.

1. Garland Pose (Malasana)

It helps in strengthening the abdominal core along with the pelvic area of the body. Until your body adjusts to this position, you can support yourself with a block or two beneath your glutes.

• Start with your feet spaced approximately the width of a mat.
• To enter a squat position, bend your knees and bring your buttocks down toward the floor.
• Join your hands in a prayer position. To maintain the chest raised, you might let your thumbs rest against your sternum.
• Maintain a straight spine while pressing your triceps inside your knees.
• Extend the lower back and bring the shoulders together.
• Hold this posture for a maximum of five breaths.
• Stretch your legs straight to get out of it.
• Repeat the exercise after taking rest for few minutes.

As there is a growth in the awareness on well-being, Bollywood actress like Shilpa Shetty also suggests to workout under the professional trainers provided by top yoga classes in Ahmedabad that offer great assistance to the people with different needs and goals.

There is a growing demand of yoga classes in Jodhpur that could offer reliable services as per the needs. There are specialized classes as well.

Yoga classes in Dehradun are continuously increasing in numbers. Individuals must look for reliable yoga services nearby with proper research offline as well as online from the reliable platforms.

2. Bridge Pose (Setu Bandhasana)

Bridge pose contributes to reducing stress and anxiety. This PCOS yoga exercise helps in improving blood circulation and benefits in various other aspects supporting good health. Bollywood actresses like Kareena Kapoor Khan also follows this exercise to maintain good health.

• To start with this yoga pose for PCOS, you must start by laying on a mat on your back side, while bending your knees and maintaining distance between them.
• Keep your arms down below your body.
• Breath in and slowly lift your lower back off the floor and your mid-back, then your upper back.
• Reverse your shoulders on the back side slowly and try bringing it down as much as possible.
• Keep your thighs parallel to each other and to the floor. Press all four corners of your feet properly into the ground.
• Breathe easily and hold this pose for one to two minutes.
• You can repeat this yoga pose for PCOS as much as you want.

3. Cat-Cow Pose (Chakravakasana)

The Cat-Cow pose is another yoga pose for PCOS which acts as a natural treatment. Here is how you can follow:

• Keep your knees under your hips, hands below your shoulders, straight back, ankles, wrists, and elbows lined up below your shoulders, and your toes curled under or on top of your feet.
• Bend your elbows, drop your stomach, lift your chin, and lift the base of your tailbone while breathing and going back along your spinal column in a wave.
• Change your position while breathing out, shrink your back, slowly pull your chin and tailbone, while bringing your chin close to your chest.

4. Butterfly Pose (Supta Baddhakonasana)

Butterfly yoga pose for PCOS helps in improving flexibility of the lower body and the overall relaxation. It must be followed regularly which helps in proper stretching of the pelvic area to support appropriate menstrual cycle.

• Take your place on the mat in a comfortable position and stretch your legs.
• Fold your knees and drag your heels and hold your feet together while dropping your knees to the sides.
• Lie down, close your eyes, breathe deeply and relax.

5. Prasarita Asana

This yoga asana for PCOS helps in improving the flexibility in the overall body, especially in the reproductive area to regulate menstrual cycle properly. It also helps in improving blood circulation and proper digestion. Here is how to perform:

• Sit in the tadasana position and then spread the legs parallel.
• Now exhale and bring your upper body down to the ground, and put your palms straight down to shoulders.
• Ensure that your body is straight and you feel weight on the upper body that is towards your arms.
• If you are a beginner with this pose, feel free to bend your knees a little.
• Hold this pose for a few seconds and then come back slowly to the starting position.

6. Bhujangasana

Kareena Kapoor Khan suggests to follow such yoga exercises for PCOS which not only helps in any hormonal imbalance or disease. Many Bollywood actresses like her along with Alia Bhatt supports the viewpoint to be regular with yoga and PCOS like issues will never arise. Also, it is great for relieving stress, is good for digestion and stretches your back nicely. Here are the steps you must follow while following this exercise:

• Lie down on your stomach with your arms along your sides.
• Bring your hands parallel to your shoulders.
• After this, start breathing and then start lifting your hands while keeping your stomach area on the mat.
• Ensure that your arms are straight and stretch your shoulders and pull slowly backwards.
• Be in the same position and stretch yourself for a few seconds and then slowly come back.

As suggested by Bollywood celebrities like individuals must look for trainers throughout the workout to ensure the correct following of the steps which ultimately helps us grow. Individuals must look for yoga classes in Raipur offering experienced trainers helping throught the workout sessions to get great results and overall guidance. There are various yoga classes specialized in different areas such as yoga for PCOS, yoga for pregnant women and many more.

Yoga classes in Noida must be explored properly. It is suggested that you must look for ratings, feedbacks of previous clients and the results observed by their clients. Best yoga classes in Mumbai also offers great services as there is a growth in awareness and self-care.

7. Kapalbhati Pranayama

Kapalbhati pranayama is the historical practice which is considered the best breathing exercise helping in weight management. It is a very helpful yoga practice which helps in keeping mind and body calm and gets rid of every toxic air in your body. Bollywood actresses like Shilpa Shetty suggests this yoga exercises for PCOS and for other individuals who are healthy. Other actresses including Anushka Sharma also suggests the same.

• Sit up tall and steady and place palms on your knees.
• Breathe in and out forcefully by pulling your navel in and towards your spine.
• While breathing out, you will feel the air flowing into your lungs and stomach.
• Repeat it continuously while keeping your eyes close and feel into your body.

8. Chakki Chalanasana

This rotating motion helps the function of the endocrine gland with optimal hormone release, it massages your liver, kidneys, uterus and reproductive organs.

• To perform this yoga pose for PCOS, sit cross-legged on your mat, legs apart and spine erect.
• You want your arms in the air about shoulder height and palms touching.
• Take a deep breath and as you are breathing in you will move your floating ribs around in a circular motion clockwise. The best illustration is to imagine you are moving that part of your body in a super big circle. You will inhale moving forward and exhale moving backward.
• Do this for 5-10 rounds moving clockwise and then anti clockwise.
• It will not take long until you start to feel your arms, groin and even abdomen stretch.

9. Naukasana or Boat Pose

Many women with PCOS experience irregular periods and ultimately infertility. By performing the boat yoga pose for PCOS a few times a week, you can reverse various symptoms. The boat pose helps in minimizing body fat and also improves blood circulation to the reproductive parts of the body. This is one of the most effective yoga poses for PCOS for positively influencing function of the ovaries. Celebrities like Karishma kapoor and Deepika Padukone suggests to follow yoga exercises including boat pose.

• Lie down on your back and join your feet.
• Keep your arms beside your body and relax.
• Breathe deeply and keep your hands toward your feet, and raise your head, chest, and feet above the floor.
• Keep your fingers and toes straight, and breathe out deeply while you feel your navel and abdominal muscles engage properly.
• Maintain the pose for a few seconds then return to the relaxing position.

10. Surya Namaskar or Sun Salutation

Surya Namaskar is an ancient yoga practice which shows respect to the sun by stretching and other parts. It is one of the best yoga poses for PCOS which helps in reversing hormonal imbalance.

• Standing in a prayer position, face the early sun.
• Fold your hands in a prayer position  and take a deep breath.
• Breathe out as you bend at the waist and reach forward with your hands, bending your knees, with hands resting on your feet.
• Bend your right knee and stretch your right leg back, bringing your left leg up to the athletic stance. Look up.
• Breathe out, make an inverted V with your body, raising your hip and tailbone into the air.
• Inhale deep and get ready for the cobra position with hands placed just in front of your shoulders, preceding your buttocks. 
• Bring your chest up, and lean backwards to start the cobra position.

In cities like Indore, people look for various forms of workouts with different goals such as increasing flexibility, weight loss or just being healthy. Top yoga classes in Indore offers specialized yoga sessions helping individuals to achieve their goal effectively. Along with the city like Indore, Individuals also look for other places offering top services in the same domain such as yoga classes in Lucknow.

As yoga is an ancient practice in India followed by people including popular celebrities all around us. Best yoga classes in Hyderabad offers experienced professionals who can help individuals achieve their goal by being safe and secure. The growth of yoga and overall workout is not only in Hyderabad, but is also observed in other places. Yoga classes in Coimbatore has been searched widely.

What are the Benefits of Yoga Poses for PCOS?

Relieves stress levels: PCOS is frequently associated with high levels of stress and anxiety. Yoga's focus on mindful movement, breathing exercises (Pranayama) and relaxation techniques such as Savasana (Corpse Pose) calms the nervous system, reduces cortisol levels (the stress hormone) and encourages the sense of well-being.

Balances hormones: Some postures in yoga for PCOS are thought to encourage the endocrine glands, including ovaries and thyroid. Poses like Bhujangasana (Cobra Pose), Setu Bandhasana (Bridge Pose) and Sarvangasana (Shoulder Stand) could stimulate these glands and aid in hormonal regulation.

As there are numeruous benefits of yoga exercises in every aspect or stage of life. People from Chattisgarh usually look for best yoga classes in Durg or yoga classes nearby for best results. There is a growth in people looking for professional trainers in yoga classes in Dehradun and in other top cities. 

There are various individuals who search and explore yoga classes nearby for best services based on different factors. Additionally, there are various Bollywood celebrities living in Pune, they also prefer the top yoga classes in Pune.

Places like Ludhiana also offer great yoga services to individuals with different objectives. Yoga classes to regulate menstrual cycle, yoga in pregnancy, increase strength and flexibility, or just for maintaining wellness. Yoga classes in Ludhiana offers all of these.

Increases insulin sensitivity: Insulin resistance is a really common occurrence in PCOS and increases the chances of developing type 2 diabetes down the line. Regular practicing of yoga for PCOS can improve insulin sensitivity because it helps increase glucose uptake by the cells and improve metabolic function.

Supports weight management: Weight gain is often a concern and often impacts many people living with PCOS. Yoga poses for PCOS can help in burning calories and also poses such as chakki chalanasana (moving the grinding wheel) and surya namaskar boost metabolism and reduce fat deposition in the abdominal area.

Regulates menstrual cycles: Yoga can help to regulate the menstrual cycle by regulating hormones and decreasing stress levels. Yoga for PCOD that targets the pelvic area can improve blood circulation in the pelvic area and help stimulate the ovaries.

Improves circulation: Some types of yoga asanas for PCOS specifically increase blood circulation to the pelvic region and reproductive organs to better their functionality.