6 effective yoga poses to manage PCOD and support hormone balance

Polycystic ovary disease, commonly known as PCOD , affects millions of women worldwide and can cause irregular periods, hormonal imbalance, weight gain, and mood swings. While medication and lifestyle changes are important, yoga offers a natural and gentle way to support hormonal balance, improve metabolism, and reduce stress, which are crucial for managing PCOD.

Yoga does more than improve flexibility. Certain poses stimulate blood flow to the pelvic region, encourage healthy ovarian function, and promote relaxation

A systematic review published in the Journal of Bodywork and Movement Therapies in 2021 analyzed 74 research papers and found that yoga effectively reduces and manages the symptoms of PCOD.

Whether you are newly diagnosed or managing PCOD for years, knowing which yoga poses target the root concerns can make a huge difference. This guide explores six effective yoga poses to help PCOD, explaining their benefits and how they can be incorporated into your daily routine for hormonal health and overall well-being.



Yoga poses to help PCOD

Bhujangasana (Cobra pose)
Bhujangasana stretches the abdominal muscles and stimulates the ovaries, improving blood circulation in the pelvic region. This pose supports menstrual regulation and helps promote hormonal balance naturally. Regular practice can also strengthen the back and relieve tension.



Dhanurasana (Bow pose)
Dhanurasana opens the chest and abdomen, massages internal organs, and supports metabolism. For women with PCOD, this pose can aid in reducing insulin resistance and promoting better ovarian function. Performing it consistently may also improve posture and core strength.



Supta Baddha Konasana (Reclining bound angle pose)
Supta Baddha Konasana relaxes the pelvic region and reduces stress. Since stress can worsen hormonal imbalance in PCOD, this pose encourages calmness while stimulating reproductive organs. It is also beneficial for improving circulation and promoting relaxation after a long day.



Setu Bandhasana (Bridge pose)
Setu Bandhasana strengthens the back and pelvic muscles while stimulating the thyroid gland. It improves blood flow to reproductive organs, relieves menstrual discomfort, and supports hormone regulation. Practicing this pose regularly can also enhance spinal flexibility and core stability.



Paschimottanasana (Seated forward bend)
Paschimottanasana stretches the spine and abdomen, helping to relieve stress and improve digestion. For women with PCOD, it can stimulate ovarian function and improve blood circulation to the pelvic region. This pose also promotes relaxation and mental clarity.



Surya Namaskar (Sun salutation)
Surya Namaskar is a sequence of twelve poses that energizes the body, boosts metabolism, and promotes weight management. Regular practice can improve insulin sensitivity and support overall hormonal balance. It also enhances flexibility and cardiovascular health.



Benefits of yoga for PCOD
Practicing these poses regularly can:

• Improve hormonal balance and menstrual regularity
• Reduce stress and anxiety
• Stimulate ovarian function
• Boost metabolism and support weight management
• Enhance blood circulation to the reproductive organs
• Promote overall physical and mental well-being

Yoga complements lifestyle changes such as a balanced diet, adequate sleep, and stress management, making it a holistic approach to managing PCOD.



Tips for incorporating yoga into your routine

• Start with 15 to 20 minutes daily and gradually increase duration
• Practice on an empty stomach or at least two to three hours after meals
• Focus on slow and mindful breathing to enhance relaxation and benefits
• Be consistent and practice at least four to five times a week
• Consult a certified yoga instructor if you are new to these poses

Yoga provides a natural and holistic approach to managing PCOS and enhancing overall well-being. While it is not a substitute for medical treatment, combining yoga with a healthy lifestyle can significantly reduce symptoms and enhance well-being. Incorporate these six poses into your daily routine and stay consistent to achieve the best results.



Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor or a certified yoga instructor before starting a new exercise routine.