Polycystic ovary syndrome (PCOS) is a chronic hormonal condition that can result in irregular periods and severe pain. Yoga may be able to help manage symptoms.

PCOS is a common female endocrine disorder that causes a hormonal imbalance, resulting in irregular periods, weight gain, and problems with fertility and ovulation.

The condition affects as many as 5 million people in the United States, according to the Centers for Disease Control and Prevention (CDC).

Some research suggests that a regular practice of yoga may be an effective way to manage PCOS symptoms.

Although yoga cannot cure PCOS, it may help with some of the symptoms. Possible benefits of yoga for those with PCOS include the following:

It may decrease testosterone levels

According to a 2023 study, practicing yoga may help decrease testosterone levels and alleviate symptoms of anxiety and depression in people with PCOS.

Researchers also found that exercises such as yoga could increase the quality of life and reduce discomfort from PCOS symptoms.

It’s accessible for various fitness levels

Although positive changes in PCOS symptoms and anxiety levels may occur with any moderate aerobic exercise, yoga is accessible for many fitness levels and a wide range of ages. This is not always the case with other forms of exercise like swimming, cycling, walking, or running.

Monisha Bhanote, MD, FASCP, FCAP, triple board certified physician, and Yoga Medicine instructor, says that adding an integrative approach to people with PCOS can be beneficial as individuals can show an increased prevalence of depression and anxiety.

“These mood disorders may be directly related to biochemical imbalances and exacerbated by stress related to body image and fertility issues, and utilizing a mind-body approach with self-care should be encouraged,” she added.

Yoga has a wide breadth of practice. From a gentle flow to advanced poses reserved for experienced yogis, this ancient practice has something for all levels. That said, some styles may be a better fit for finding relief from PCOS.

“In seeking relief from the pain and other symptoms of PCOS, I recommend the more gentle yoga poses, especially those focusing on stretching and relaxation,” said Lisa Burnett, certified Pranakriya prenatal yoga instructor and owner of My OM Yoga.

As opposed to building core strength and endurance, Burnett says you want to focus on the abdominal area but with tenderness and grace.

Bhanote likes to recommend yoga poses that increase mindfulness and bring blood flow to the pelvic region. With that in mind, here are four of their favorite poses for managing the symptoms of PCOS.

Garland Pose (Malasana)

Certain yoga poses, like Malasana, may help strengthen the pelvic floor and abdominal core while opening the hips. Bhanote says this can benefit individuals with PCOS by increasing circulation and blood flow to the pelvic region.

You can use a block or two under your glutes for support until your body becomes familiar with this position.

  1. Start with feet about a mat’s width apart.
  2. Bend your knees and lower your buttocks toward the floor to come into a squat position.
  3. Bring your hands in prayer position (anjali mudra). You can allow your thumbs to touch your sternum to help keep the chest lifted.
  4. Press your triceps inside of your knees and stay engaged with your spine straight (elbows press into knees to open the hips).
  5. Extend the low back and draw shoulder blades toward one another.
  6. Remain in this position for up to five breaths.
  7. Come out of it by straightening your legs.
  8. Repeat the pose for a total of three times.

It’s OK if your heels don’t remain planted on the ground when you come into the position. You can support the heels with a rolled blanket to help keep you balanced and upright.

Bridge Pose (Setu Bandhasana)

Bridge Pose may help reduce stress and anxiety while relieving tension in the back muscles.

  1. Start by lying on your back with your knees folded and feet hip-distance apart on the floor.
  2. Place your hands, palm down beside your body.
  3. Inhale while slowly lifting your lower back, mid-back, then upper back off the floor (while the pelvis lifts up, lengthen from pelvis to sternum).
  4. Gently roll the shoulders and bring the chest toward the chin.
  5. Keep thighs parallel to each other and the floor with all four corners of the feet pressed firmly into the ground.
  6. Breathe with ease and stay in this pose for one to two minutes.
  7. Repeat up to five times.

Cat-Cow Pose (Chakravakasana)

The Cat-Cow Pose is also high on Burnett’s go-to list for PCOS.

  1. Get in tabletop position with your palms down, wrists and elbows aligned under shoulders, knees under hips, ankles straight back from the knees. You can curl the toes under or tops of the feet down, as the flow moves you.
  2. Inhale, bend the elbows, lower the belly, lift the chin and the tailbone simultaneously, moving each of the vertebrae of the spinal column in a wave.
  3. Reverse the movement on the exhale by tucking the tailbone and chin, and doming the back as you draw the navel toward the spine as the chin tips toward the chest.
  4. Repeat for desired amount of times.

Butterfly or Bound Angle Pose (Supta Baddhakonasana)

Burnett describes this as a restorative pose that supports the spine and back. It also may help release tension from the shoulders and chest.

This pose is appropriate for every level. To modify, use blankets or pillows under the shoulders, under the head at an incline, and under the thighs.

  1. Begin seated on the mat with legs extended in front of you.
  2. Bend your knees and bring your heels toward you to press the soles together. Your knees will drop to the sides.
  3. Lean backward until your back is on the floor. Arms will be supported and open, palms up.
  4. Close your eyes, breathe deeply for three to five minutes, or longer if you are comfortable.
  5. Be sure to come out of the pose mindfully, by rolling to your right side and pausing there for several breaths and then up to seated, or in any way that works best for you.

Yoga can improve both your mental and physical well-being at the same time.

The practice has many potential benefits that are backed up by studies and may help to:

  • decrease pain
  • improve flexibility
  • improve sleep quality
  • increase self-esteem
  • improve management of anxiety and stress

Yoga is not the only form of movement that can help with PCOS. Other forms of moderate exercise can also help you manage PCOS symptoms.

According to the CDC, participating in physical activities can reduce the chances of developing conditions like heart disease and stroke.

Adults typically need 150 minutes of moderately intense exercise a week. This could involve activities such as:

  • cycling
  • jogging
  • walking
  • swimming
  • dancing
  • hiking

Are pilates and yoga good for PCOS?

Pilates and yoga can both be effective ways to manage symptoms of PCOS as they offer gentle ways to strengthen the muscles and reduce stress.

What type of food to avoid with PCOS?

If you have PCOS, it may be helpful to avoid foods high in sugar, processed foods, and red meat.

Living with PCOS can feel frustrating at times. Finding ways to manage the symptoms and boost your overall health can help you feel better.

Practicing yoga regularly may help ease the symptoms of PCOS and decrease testosterone levels. It can also promote relaxation.

Remember, yoga is only one part of an overall treatment plan for PCOS. A balanced diet, cardiovascular exercise, strength training, mindfulness-based meditation, and medication are all treatment options your doctor may recommend.