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| Photo: iStock |
I still remember the day I was told I have PCOS. It felt like a wave of confusion hit me irregular periods, weird mood swings, stubborn weight, and a body that just didn’t feel like mine anymore. I wasn’t sure where to start. The internet felt overwhelming, full of extreme diets and intense workouts. I needed something gentle, real, and doable.
That’s when I slowly turned to yoga. Not to fix everything
overnight, but to reconnect with my body, one stretch and one
breath at a time. These 9 yoga poses became a soft, healing routine helping me
calm my mind, support my hormones, and ease that heaviness I carried inside.
1. Supta Baddha Konasana (Reclining Butterfly Pose)
This is hands down my favourite way to end a long day. You lie on your back,
bring the soles of your feet together, and let your knees drop to the sides
like butterfly wings. I usually place a cushion under each knee for extra
comfort. Then I just close my eyes and breathe.
It feels so relaxing in the pelvic area especially if you’ve had cramps or that
bloated “PCOS belly” feeling. This pose opens the hips, encourages blood flow
to your ovaries, and helps your nervous system unwind.
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| Photo: iStock |
2. Malasana (Yogic Squat or Garland Pose)
This one may look a little awkward at first, but it’s truly powerful. You
simply squat down low, keeping your feet flat and your chest lifted. I usually
place my hands in a prayer position at my heart and gently press my elbows
against my knees.
This pose feels grounding and very connected to your lower body. It opens the
hips and stimulates your digestive and reproductive organs. On days when I feel
heavy or sluggish, this helps me feel more “open” and light in the lower belly.
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| Photo: iStock |
3. Bhujangasana (Cobra Pose)
Cobra pose is a gentle backbend that always leaves me feeling awake and
energized. You lie on your belly, place your palms under your shoulders, and
slowly lift your chest while keeping your elbows bent and close to your body.
It’s not about going too high just enough to feel your belly stretch a little.
This pose increases blood flow in the abdominal area, gently stimulates your
ovaries, and can help regulate hormones. I also love that it helps with
posture, especially if I’ve been sitting all day.
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| Photo: iStock |
4. Setu Bandhasana (Bridge Pose)
Bridge pose is both calming and energizing. I lie on my back, bend my knees,
and plant my feet flat on the ground. Then I lift my hips up gently while
keeping my shoulders and arms grounded.
It always feels like I’m creating space inside in my belly, chest, and even my
throat. This pose is said to support the thyroid and reproductive system, and
for me, it’s a great reset after a stressful day. I hold it for a few slow
breaths, and it makes my mind feel lighter.
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| Photo: iStock |
5. Viparita Karani (Legs Up the Wall Pose)
This is a magical pose I do almost every night before bed. I lie down on the
floor (or on my bed), scoot my hips close to a wall, and simply rest my legs up
the wall. That’s it. Sometimes I put a folded blanket under my hips for
support.
It feels so good after a long day especially if I’ve been standing or walking a
lot. It reduces bloating, eases swollen legs, and boosts blood flow to the
lower belly. It also helps calm anxiety and balance stress hormones, which is a
big deal with PCOS.
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| Photo: Planate Ayurveda |
6. Marjariasana–Bitilasana (Cat–Cow Stretch)
This is a gentle flow that helps me wake up in the morning or relax at
night. I come onto all fours, and as I inhale, I lift my chest and tailbone
(cow). As I exhale, I round my spine and tuck my chin (cat). I repeat this
slowly a few times.
This movement warms up the spine and gently massages the belly area including
the ovaries and adrenal glands. It also helps with digestion and eases back
pain, especially during PMS or period days.
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| Photo: Yoga Positions |
7. Balasana (Child’s Pose)
This pose is pure peace. I kneel down, sit back on my heels, and fold
forward, stretching my arms out in front or keeping them beside my body. I rest
my forehead on the mat or on a pillow.
On days when I feel overwhelmed, this is my go-to. It slows my breath, quiets
my thoughts, and gives my lower back and belly a rest. It’s also helpful during
cramps or after a long, stressful day.
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| Photo: iStock |
8. Naukasana (Boat Pose)
Okay, this one is a little more active but I do it gently. I sit on the
floor, lean back a little, lift my legs, and reach my arms forward, forming a
“V” shape with my body. I don’t go too high or too long.
This pose helps with core strength and insulin sensitivity, which is often a
concern with PCOS. It also tones the abdominal area and improves digestion. I
usually do just 2–3 rounds and focus on steady breathing.
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| Photo: iStock |
9. Shavasana (Corpse Pose)
Don’t skip this one it’s the most important. I lie flat on my back, close my
eyes, and let my arms and legs rest comfortably. I breathe slowly and let go of
everything.
Even if I do nothing else, just lying in shavasana for 5–10 minutes helps reset
my nervous system. It reduces cortisol, lowers anxiety, and helps me sleep
better all of which are deeply connected to hormone health.
Photo: iStock
💫 Thoughts from My Heart to Yours
If you’re dealing with PCOS, I just want you to know you’re not alone, and
you don’t have to do everything perfectly. Yoga didn’t “fix” everything for me
overnight, but it gave me a way to be gentle with my body
while still taking action. Some days I just do one or two poses. Some days I
skip it. That’s okay.
This practice is about kindness not control. Breathe. Move slowly.
Listen to your body. That’s where healing begins.
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