5 Soothing Yoga Poses To Manage PCOS Naturally

There’s no better time to roll out your mat and stretch it out—body, mind, and soul. Whether you're a seasoned yogi or just curious about what all the fuss is about, yoga has something for everyone. And if you're someone dealing with PCOS or PCOD, it might just be your secret weapon. From calming your stress hormones to improving blood flow and balancing your cycle, yoga works its magic in subtle but powerful ways. So go ahead, breathe deep, move gently, and celebrate your body. Remember, it’s not about perfection; it's about feeling good.

Malasana

Malasana, or yogic squat, is one of those poses that is simple. It’s great for opening up tight hips, strengthening your core and pelvic floor, and boosting blood flow to the pelvic area, super helpful if you’re managing PCOS. To get into the pose, begin with your feet about as wide as your mat. Slowly bend your knees and lower your hips into a deep squat. If needed, place a yoga block or two under your hips for support as your body adjusts. Bring your hands together at your heart, press your elbows gently into your knees, and lift through your chest. Keep your spine tall, breathe deeply, and stay for up to five slow breaths. Come back up, shake it out, and repeat a couple more times if it feels good. 

Chakravakasana

Chakravakasana is also known as cat-cow pose. It is a simple, soothing flow that can do wonders for easing tension, improving flexibility, and getting your blood flowing—especially helpful for those managing PCOS. Start on all fours in a tabletop position, with your hands under your shoulders and knees under your hips. Keep your toes curled under or relaxed, whichever feels better. As you inhale, let your belly drop, lift your chest and tailbone, and look slightly up—this is Cow Pose. On the exhale, round your spine, tuck your chin and tailbone, and draw your belly in—this is Cat Pose. Move slowly and smoothly with your breath, letting each inhale and exhale guide the motion. It’s a gentle way to wake up your spine, relieve bloating, and bring a sense of calm to both body and mind. 

Supta Baddha Konasana

Supta Baddha Konasana, or Reclining Bound Angle Pose, is a gentle, grounding posture that's especially helpful for those with PCOS. Lie down on your back, bring the soles of your feet together, and let your knees fall open to the sides. If it feels too intense, place pillows or blocks under your thighs for support. Let your arms rest by your sides, palms facing up, and take slow, steady breaths. This pose helps open the hips, improves blood flow to the pelvic area, and calms both body and mind. Stay here for a few quiet minutes, just breathing and letting go.

Bhujangasana 

Bhujangasana, or Cobra Pose, is a gentle backbend that helps strengthen the spine and open up the chest and abdomen. You can start by lying on your stomach with your legs extended and the tops of your feet pressing into the mat. Place your hands under your shoulders, elbows close to your sides. As you inhale, gently lift your head, chest, and upper belly off the ground using the strength of your back—keep your elbows slightly bent and shoulders relaxed. Avoid over-straining; the movement should feel spacious and open. This pose stimulates the abdominal organs, improves posture, and can help ease menstrual discomfort, making it a great addition to a PCOS-friendly routine. Breathe deeply and hold for a few seconds, then release with control.

Savasana 

Savasana might look like just lying down, but it’s one of the most important parts of any yoga practice. It gives your body and mind a chance to fully rest and absorb the benefits of the poses you’ve done. Lie flat on your back with your legs extended, feet falling naturally to the sides. Let your arms rest by your sides, palms facing up. Close your eyes and take slow, deep breaths. Allow your body to soften into the mat, releasing any remaining tension. Even just a few minutes here can calm the nervous system, lower stress levels, and leave you feeling refreshed. It’s the perfect way to end a session, especially for those with PCOS who need to support relaxation and hormone balance.

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