Restore Hormonal Balance Naturally
PCOS (Polycystic Ovary Syndrome) and PCOD affect roughly 1 in 5 women of reproductive age, disrupting menstrual cycles, hormones, metabolism, and emotional wellbeing. While there is no overnight cure, a consistent yoga practice has been shown to improve insulin sensitivity, lower stress hormones, and support more regular cycles. Our live expert-led sessions combine targeted asanas, pranayama, and relaxation to help you manage symptoms safely — with real-time guidance tailored to your body and your stage of the cycle.
Insulin resistance, in which cells respond poorly to insulin, prompting the body to produce more and driving the ovaries to release excess androgens (male hormones)
Hormonal imbalance — elevated androgens and disrupted LH-to-FSH ratios that interfere with regular ovulation and menstruation
Chronic stress and elevated cortisol, which further disturb the delicate hormonal signalling between the brain and ovaries
Sedentary lifestyle and excess weight, especially around the abdomen, which worsen insulin resistance and inflammation
Genetic predisposition, as PCOS and PCOD frequently run in families across generations
Low-grade chronic inflammation, which is commonly observed in women with PCOS and can stimulate androgen production
Poor sleep and irregular routines that disrupt the body's circadian and endocrine rhythms
Yoga addresses PCOS by strengthening weak muscles, releasing tight fascia, improving posture alignment, and calming the nervous system. Unlike painkillers that mask symptoms, yoga treats the root cause through guided movement and breathwork — under the watchful eye of a live instructor who corrects your form in real time.
These poses are selected by our instructors specifically for PCOS relief. Each one targets the muscles and joints that contribute to your discomfort.
Baddha Konasana
Stimulates the ovaries and pelvic organs, improves blood circulation to the reproductive region, and gently opens the hips to relieve pelvic congestion often associated with PCOS.
Sit tall on the mat and bring the soles of your feet together, letting your knees fall out to the sides.
Clasp your feet with your hands and draw your heels gently toward your pelvis to a comfortable point.
Lengthen your spine on an inhale, then on each exhale allow your knees to soften toward the floor.
Hold for 8–10 slow breaths, optionally adding a gentle flutter of the knees to release the inner thighs.
Supta Baddha Konasana
A deeply restorative posture that activates the parasympathetic nervous system, lowers cortisol, and gently stretches the groin and pelvic region to support ovarian health.
Lie back on the mat, bring the soles of your feet together and let your knees relax open to the sides.
Place a bolster or folded blankets under each knee for support, so the hips can fully release.
Rest your arms alongside your body with palms facing up and close your eyes.
Stay for 5–10 minutes, breathing slowly into the belly and allowing the whole body to soften.
Bhujangasana
Stretches the abdomen and stimulates the ovaries and uterus, helps regulate the reproductive organs, and tones the endocrine glands to support hormonal balance.
Lie face-down with legs together and the tops of your feet pressing into the mat. Place your hands beside your lower ribs.
On an inhale, engage your back muscles to lift your chest, then lightly press into your hands for additional height.
Keep your elbows slightly bent and close to the body, with shoulders rolled back and away from the ears.
Hold for 3–5 breaths, then exhale and lower down slowly. Repeat 2–3 times.
Dhanurasana
Massages and stimulates the abdominal and reproductive organs, improves circulation to the ovaries, and helps regulate the menstrual cycle while toning the pancreas to aid insulin function.
Lie on your belly with your arms alongside your body and your legs hip-width apart.
Bend your knees, reach back, and hold the outsides of your ankles with your hands.
On an inhale, kick your feet into your hands to lift your chest and thighs off the mat, drawing the shoulders back.
Hold for 3–5 breaths, keeping the breath steady, then release slowly. Rest and repeat once or twice.
Malasana
Opens the hips and pelvis, improves circulation to the lower abdomen and reproductive organs, aids digestion and metabolism, and relieves pelvic tension common in PCOS.
Stand with your feet slightly wider than hip-width and turn your toes gently outward.
Bend your knees and lower your hips into a deep squat, keeping your heels down (place a folded blanket under them if needed).
Bring your palms together at your chest and press your elbows against the inner knees to open the hips.
Lengthen your spine and hold for 5–8 breaths, breathing deeply into the lower belly.
Setu Bandhasana
Stimulates the thyroid and abdominal organs, improves blood flow to the pelvic region, reduces stress and mild anxiety, and gently strengthens the core to support metabolic health.
Lie on your back with knees bent, feet flat on the floor hip-width apart, and arms resting by your sides.
Press your feet firmly into the mat and lift your hips toward the ceiling on an inhale.
Roll your shoulders underneath you and optionally interlace your fingers beneath your back.
Hold for 5–8 breaths, then slowly lower your spine to the mat one vertebra at a time.
Important: These poses should be learned under guidance. Doing them incorrectly can worsen your PCOS. Our live instructors watch your form through your camera and correct you in real time — preventing injury and maximizing relief.
Improves insulin sensitivity through active postures and breathwork, helping the body manage blood sugar more effectively
Lowers cortisol and stress levels, which is crucial since chronic stress directly worsens hormonal imbalance in PCOS
Supports more regular menstrual cycles by stimulating and balancing the endocrine and reproductive systems
Aids healthy weight management by boosting metabolism, building lean muscle, and reducing abdominal fat
Enhances blood circulation to the ovaries and pelvic organs, promoting better reproductive function
Reduces symptoms of anxiety and low mood that frequently accompany PCOS by calming the nervous system
Improves sleep quality, which supports hormonal regulation and overall metabolic balance
Builds long-term body awareness and healthy lifestyle habits that complement dietary and medical management of PCOS
Here's what a typical class looks like when you join our live sessions for PCOS.
Begin seated with a few minutes of deep diaphragmatic breathing to lower stress and set an intention. Follow with gentle neck rolls, shoulder circles, and seated side stretches to release surface tension.
Move through Cat-Cow to mobilise the spine, then practise Bound Angle Pose and Garland Pose to open the hips and improve circulation to the pelvic and reproductive organs.
Practise Cobra Pose, Bow Pose, and Bridge Pose to massage the abdominal organs, stimulate the ovaries and endocrine glands, and gently boost metabolism. Move mindfully and rest between poses as needed.
Practise Anulom Vilom (alternate nostril breathing) and Bhramari (humming bee breath) to balance the nervous system, calm the mind, and support endocrine regulation. Kapalbhati may be included if you have no contraindications.
Settle into Reclining Bound Angle Pose with props, then finish in Savasana (Corpse Pose). Deep relaxation lowers cortisol and allows the hormonal and reproductive systems to reset — an essential part of managing PCOS.
Join a live class tomorrow morning. Your instructor will guide you through every pose with personal corrections to keep you safe and pain-free.
₹1,500/month · Cancel anytime · Both morning & evening slots