5 Yoga Poses to Help Manage PCOD and Support Hormonal Balance
Annanya Gupta | Oct 03, 2025, 18:56 IST
Yoga for pcod/pcos
( Image credit : Freepik )
Millions of women struggle with PCOD and its symptoms , irregular periods, hormonal imbalance, weight gain, and mood swings. While medical care is important, yoga provides a gentle, holistic approach to support hormone balance and ease symptoms. This guide highlights five effective yoga poses , from Cobra (Bhujangasana) to Sun Salutation (Surya Namaskar) , that stimulate ovarian health, improve metabolism, and reduce stress. Practiced consistently, these asanas can complement your PCOD management journey with natural support and well-being.
Your period tracker app shows another missed cycle. The scale creeps up despite your best efforts. Mood swings hit out of nowhere leaving you tired and angry. PCOD affects millions of women creating hormone imbalance, irregular periods, weight gain and constant stress.
These 5 yoga poses help women managing PCOD alongside their regular healthcare.
Cobra Pose stretches your spine gently while opening your chest and getting blood flowing to your belly and pelvic organs. Regular practice helps regulate hormone balance and eases period pain. The pose also lifts your mood by cutting stress levels.
Bridge Pose works on both your thyroid and baby-making areas at once. The gentle pressure on your neck may wake up thyroid function while the lift targets your lower body. This double action helps manage hormone imbalance in PCOD.
In this pose you fold forward over your legs while sitting. The movement presses and massages your belly organs helping blood flow and gland health. It calms your nervous system which is key for hormone harmony.
This calming pose opens your hips and groin gently while getting blood flowing to your pelvic area and supporting ovary function. It's deeply soothing and helps with stress control which is huge for managing PCOD.
Easy setup:
Sun Salutation flows through a series of poses combining forward bends, back bends and breath work. It boosts overall metabolism, warms your body and naturally kicks your hormone systems into gear. As a full body flow it's perfect for women wanting a complete PCOD care approach.
Benefits of the sequence:
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These 5 yoga poses help women managing PCOD alongside their regular healthcare.
1. Bhujangasana
Bhujangasana (Cobra Pose) ease period pain
( Image credit : Unsplash )
Cobra Pose stretches your spine gently while opening your chest and getting blood flowing to your belly and pelvic organs. Regular practice helps regulate hormone balance and eases period pain. The pose also lifts your mood by cutting stress levels.
How to do it:
- Lie face down with palms flat under your shoulders
- Press into your hands and lift your chest off the floor
- Keep your elbows slightly bent and shoulders relaxed
- Hold for 15-30 seconds breathing deeply
- Lower down slowly and rest
2. Setu Bandhasana
Setu Bandhasana (Bridge Pose) health and pelvic strength.
( Image credit : Pixabay )
Bridge Pose works on both your thyroid and baby-making areas at once. The gentle pressure on your neck may wake up thyroid function while the lift targets your lower body. This double action helps manage hormone imbalance in PCOD.
Steps to practice:
- Place arms alongside your body with palms down
- Press feet down and lift hips toward ceiling
- Keep thighs and feet parallel to each other
- Hold for 30 seconds breathing normally
- Lower hips slowly back to floor
3. Paschimottanasana
Paschimottanasana (Forward Bend)supports hormone balance in PCOD.
( Image credit : Pexels )
In this pose you fold forward over your legs while sitting. The movement presses and massages your belly organs helping blood flow and gland health. It calms your nervous system which is key for hormone harmony.
How to practice safely:
- Sit with legs stretched straight in front
- Inhale and lengthen your spine upward
- Exhale and fold forward from your hips
- Reach toward your feet without forcing it
- Hold where you feel a gentle stretch for 30-60 seconds
- Come up slowly on an inhale
4. Supta Baddha Konasana
Supta Baddha Konasana (Reclined Butterfly) good for ovaries
( Image credit : Freepik )
This calming pose opens your hips and groin gently while getting blood flowing to your pelvic area and supporting ovary function. It's deeply soothing and helps with stress control which is huge for managing PCOD.
Easy setup:
- Place hands on belly or stretch arms overhead
- Stay here for 3-5 minutes breathing deeply
- Use pillows under knees if the stretch feels too intense
5. Surya Namaskar
Surya Namaskar for good hormone health.
( Image credit : Unsplash )
Sun Salutation flows through a series of poses combining forward bends, back bends and breath work. It boosts overall metabolism, warms your body and naturally kicks your hormone systems into gear. As a full body flow it's perfect for women wanting a complete PCOD care approach.
Benefits of the sequence:
- Works every major muscle group
- Gets your heart rate up without intense cardio
- Can be done fast or slow based on energy levels
- Takes only 10-15 minutes for several rounds
- Builds strength and flexibility together
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