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New Delhi. Polycystic Ovary Syndrome (PCOS) has become a complex challenge related to women’s health today. This not only causes hormonal imbalance, but also affects energy, mood, digestion and menstrual regularity. Although yoga is not a complete cure for PCOS, experts believe that regular and gentle yoga practice can play a revolutionary role in reducing cortisol (stress hormone) levels and increasing blood circulation in the pelvic area. In this busy lifestyle of 2026, these asanas provide a calm and supportive environment to the body to regulate hormones.
10 special yoga asanas and their benefits in PCOS
Stability and rest are most important in the management of PCOS. The asanas given below are based on this principle:
Pranayama (Deep Breathing): Breathing slowly through the nose for a few minutes every day calms the nervous system. It reduces anxiety and lays the foundation for hormonal balance.
Supported Butterfly Pose: This asana gently opens the hips and pelvic area, thereby improving blood flow to the reproductive organs without any strain.
Cat-Cow Pose: This spinal movement massages the internal organs and improves digestion, which is often disrupted in PCOS.
Balasana (Child’s Pose): This is a calming pose that reduces mental fatigue and provides a feeling of stability by applying gentle pressure on the abdomen.
Supine Figure Four Pose: This exercise, done while lying on the back, reduces the tension in the hips without putting pressure on the waist.
Supta Baddha Konasana (Reclined Butterfly): It is considered best for hormonal health. It is ideal for evening relaxation and stress relief.
Viparita Karani (Legs Up The Wall): It removes fatigue and diverts blood circulation towards the upper part of the body, thereby removing heaviness in the legs.
Light Paschimottanasana: Bending the knees and bending forward calms the nervous system and relaxes the back muscles.
Comfortable Low Lunge: It restores pelvic mobility by removing stiffness in the hip muscles caused by sitting for long periods of time.
Supported Bridge Pose (Setu Bandhasana): This is a gentle backbend that opens the chest and hips, improving energy circulation in the body.
Important instructions for practice
Importance of regularity: in a week 4-6 daysOnly 15-30 minutes Practice. Remember, it is better to do a little exercise every day rather than a lot of exercise in a day.
Respiratory Techniques: For hormonal support, keep the time of exhalation slightly longer than that of inhalation. This puts the body in ‘relaxation mode’.
Caution: Avoid extreme heat, very vigorous breathing exercises or very tiring workouts. In PCOS, the goal should be to ‘reset’ the body rather than exhausting it.
