Living with PCOD (Polycystic Ovarian Disease) can be challenging, as it often brings symptoms like irregular periods, weight gain, hormonal imbalance, and stress. While medical treatment plays an important role, incorporating yoga into your daily routine can offer powerful natural support. Yoga not only helps balance hormones and manage weight but also reduces stress — one of the major triggers of PCOD symptoms. In this blog, we’ll explore the best yoga poses for PCOD that can help you restore balance, improve reproductive health, and enhance overall well-being.

What Are the Benefits of Yoga for PCOD?

Yoga offers numerous benefits for women dealing with PCOD (Polycystic Ovarian Disease) by addressing both the physical and emotional aspects of the condition. Regular yoga practice helps improve hormonal balance, promote better blood circulation to the pelvic region, and regulate the menstrual cycle. It also supports weight management by boosting metabolism and reducing insulin resistance — two key factors in managing PCOD. Beyond the physical benefits, yoga is a natural stress reliever. It calms the nervous system, lowers cortisol levels, and enhances mood, which in turn helps control hormonal fluctuations. Overall, yoga provides a holistic way to manage PCOD symptoms, bringing the body and mind into harmony.

Read More: Yoga for Gynecological Health: Strengthen, Balance, and Heal Naturally

Here are 5 Yoga Poses for PCOD

Cat-Cow Stretch (Marjaryasana-Bitilasana)

This gentle flow between two poses helps relieve tension in the lower back and hips, which are common areas of discomfort during pregnancy. It improves spinal flexibility and encourages proper posture. The rhythmic movement paired with breath also calms the nervous system. 

How to do it:

1. Start on your hands and knees in a tabletop position.
2. Inhale, arch your back, lift your head and tailbone (Cow Pose).
3. Exhale, round your spine, tuck your chin and pelvis (Cat Pose).
4. Repeat slowly, syncing with your breath.
5. Continue for 1–2 minutes.

Bound Angle Pose (Baddha Konasana)

Butterfly Pose, this seated posture opens the hips and inner thighs, promoting flexibility and blood circulation in the pelvic area. It helps prepare the body for labor and can reduce discomfort in the lower back. Sitting upright also supports better digestion and posture. It’s easy to modify with cushions for added comfort.

How to do it:

1. Sit tall on a mat or cushion.
2. Bring the soles of your feet together.
3. Let your knees drop gently to the sides.
4. Hold your feet or ankles.
5. Breathe deeply for 1–3 minutes.

Read More: How Prenatal Yoga Helps Relieve Constipation During Pregnancy?

Goddess Pose (Utkata Konasana)

Goddess Pose strengthens the legs, glutes, and pelvic floor, helping build stamina for labor. It encourages a sense of grounding and stability, both physically and emotionally. This pose also opens the hips and stretches the chest and shoulders.

How to do it:

1. Stand with feet wide apart, toes pointing out.
2. Bend your knees into a gentle squat.
3. Raise your arms, elbows bent, palms forward.
4. Engage your core and keep your back straight.
5. Hold for 5 breaths, then slowly rise.

Legs-Up-The-Wall Pose (Viparita Karani)

This restorative pose helps reduce swelling in the feet and ankles, a common issue during pregnancy. It promotes relaxation, eases lower back tension, and improves circulation. The gentle inversion also helps calm the mind and relieve fatigue. 

How to do it:

1. Sit sideways next to a wall.
2. Lie back and lift your legs up the wall.
3. Rest your arms beside you.
4. Close your eyes and breathe deeply.
5. Stay for 5–10 minutes, then gently roll to your side.

Side-Lying Corpse Pose (Savasana – Left Side Variation)

This is a deeply relaxing posture ideal for rest. Lying on the left side improves blood flow to the baby and reduces pressure on major veins. It provides emotional grounding and enhances the mother-baby connection. Using pillows ensures safety and full-body comfort.

How to do it:

1. Lie on your left side.
2. Place a pillow between your knees and under your head.
3. Rest your top arm on your belly.
4. Close your eyes and breathe deeply.
5. Stay for 5–10 minutes to fully relax.

Embrace Yoga for a Healthier PCOD Journey

Managing PCOD requires a balanced approach that nurtures both body and mind, and yoga offers just that. By practicing regularly, you can naturally support hormonal balance, reduce stress, and enhance your overall well-being. Along with a healthy diet and lifestyle, yoga helps restore inner harmony and strengthens your connection with your body. Consistency is key even a few minutes of mindful movement and deep breathing each day can make a meaningful difference in managing PCOD and improving your quality of life.

Join us at Body and Mind Yoga Center, where our specialized prenatal yoga classes in Dubai provide a nurturing environment for mothers-to-be to connect with their bodies and their growing babies.