This pose stimulates the reproductive organs and stretches the belly.

Yoga and PCOS: Polycystic ovary syndrome (PCOS) can be tough. Irregular periods, weight gain, acne, and mood swings are common, and it’s not just about your cycle. PCOS affects hormones, skin, and mental health, too. The good news: yoga can be a helpful add-on to your routine.

What is PCOS?

PCOS is a common hormone condition affecting women during their reproductive years. It often involves higher-than-usual androgens and irregular ovulation, which can disrupt your menstrual cycle. On ultrasound, the ovaries may show many small follicles (a “polycystic” appearance).

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Common PCOS symptoms:

Irregular or missed periods
Excess facial/body hair
Acne or oily skin
Weight gain or difficulty losing weight
Mood changes or anxiety
Infertility in some cases

How can yoga help?

Some yoga poses gently engage the endocrine system, which helps regulate hormones. With regular practice, this may support better hormonal balance. Because stress can raise cortisol and aggravate PCOS, yoga’s calming effect on the parasympathetic (rest-and-digest) nervous system can ease stress and anxiety. In addition to improving insulin sensitivity, yoga-based movement and breathwork can help your body manage blood sugar more steadily, which is frequently associated with fewer PCOS flare-ups.

Best yoga poses for PCOS

Supta Baddha Konasana

This pose opens the hips and improves pelvic circulation. Lie on your back, bring the soles of your feet together, and let your knees fall out to the sides. Place pillows under the knees for support. Close your eyes and breathe slowly for 3–5 minutes.

This is a gentle backbend pose that stimulates the abdominal organs and boosts your energy.

Cobra Pose

This is a gentle backbend pose that stimulates the abdominal organs and boosts your energy. Lie on your stomach with your palms placed under your shoulders, then press your hands into the ground to lift your chest off the floor. Just keep your elbows slightly bent and shoulders relaxed. Hold for 15 to 30 seconds and then slowly lower down.

Bow pose

This pose stimulates the reproductive organs and stretches the belly. Lie on your stomach, bend your knees and grab your ankles with your hands. Inhale and lift your chest and legs off the ground, pulling on your ankles.

Garland pose

This hip-opening squat also supports digestion and pelvic health. Stand with your feet slightly wider than hip-width, lower into a deep squat, and bring your hands to prayer at your chest. If your heels lift, place a block or pillow under them.

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PCOS can feel overwhelming, but yoga offers a gentle, empowering way to reconnect with your body, ease stress, and support hormonal balance. You don’t need to be flexible or experienced; roll out your mat, take a deep breath, and start with one simple pose. Over time, you may find yoga helps not just your PCOS but your overall mood and well-being.