What Are the Best Yoga Poses for PCOS or Hormonal Imbalance?

7 Natural Ways to Maintain Hormonal Balance for PCOD and PCOS: Explore Yoga for Hormonal Imbalance and Other Natural Ways for Hormonal Imbalance :

Polycystic Ovary Syndrome (PCOS) and PCOD affect one in ten women globally, and the numbers are steadily rising due to sedentary lifestyles, irregular sleep patterns, poor diets, and unmanaged stress. But the good news is — your body is incredibly responsive to change. A holistic lifestyle that includes yoga, breathwork, mindful eating, and stress reduction can go a long way in reversing the symptoms of PCOS and restoring hormonal balance.

If you’re searching for natural, non-invasive methods to support your body, this blog is for you.

1. Practice Yoga Daily 🧘‍♀️

Yoga is more than just a workout — it’s a powerful healing practice that supports the endocrine system, balances hormones, and boosts reproductive health. Poses like:

• Marjariasana (Cat-Cow Stretch) – improves pelvic circulation
• Pawanmuktasana (Wind-Relieving Pose) – releases toxins and improves digestion
• Surya Namaskar (Sun Salutations) – energizes the body and burns calories

These asanas help open up the pelvic area, stimulate the ovaries, and reduce cortisol levels — the hormone responsible for stress-induced imbalances.

Explore more yoga for PCOS with our personalized sessions: Yoga Services Offered

And remember, consistency is key. Even 20 minutes of yoga every morning can make a difference.

📸 Want a glimpse of how our community practices? Take a look at our Gallery View

2. Meditate Regularly 🧠

Stress is often an invisible trigger for PCOS and hormonal imbalances. The hormone cortisol, released during stress, can disrupt ovulation and lead to insulin resistance.

Meditation helps regulate your nervous system, calms the mind, and improves emotional resilience. Just 10 minutes of daily meditation can:

• Lower stress levels
• Improve mood and focus
• Encourage better sleep and hormone production

We offer guided meditation techniques as part of our classes. Learn more on our About Us page.

3. Practice Sudarshan Kriya for Deep Relaxation 🌬️

Sudarshan Kriya, a rhythmic breathing technique developed by Sri Sri Ravi Shankar, helps flush out emotional and physical toxins. It’s a game-changer for women with PCOS, aiding in:

• Deep detoxification
• Improved sleep quality
• Calming the overactive nervous system

After Sudarshan Kriya, practicing Yoga Nidra can offer relaxation deeper than sleep.

Want to know more about how breathwork supports hormonal health? Explore our educational Blogs About Yoga

4. Do Nadi Shodhan Pranayama (Alternate Nostril Breathing) 🌿

Hormonal balance begins with mental and emotional equilibrium. Nadi Shodhan Pranayama is excellent for:

• Purifying the energy channels (nadis)
• Calming the mind
• Enhancing hormonal function

When practiced daily, it helps detoxify your system, bringing a deep sense of inner balance.

Join our breath-focused sessions tailored for women’s health: Contact Us to book your trial class today.

5. Eat Healthy (Sattvic) Food — And Include Ghee 🥦

Your food choices matter deeply when managing PCOS. A Sattvic diet, according to Ayurveda, includes:

• Fresh seasonal fruits and vegetables
• Legumes and whole grains
• Nuts, seeds, and herbs
• Ghee (clarified butter) — rich in essential fatty acids and vitamins

Eating small, balanced meals every 2–3 hours helps stabilize blood sugar levels and reduces insulin resistance. Include cow’s ghee in moderation — it nourishes the reproductive organs and supports digestion.

We include sattvic meal plans and lifestyle advice in our programs. Explore our offerings: Yoga with Sandy

6. Reduce Your Intake of Processed Carbs 🍞

Carbohydrates are not the enemy — refined and processed carbs are. These spike your blood sugar levels and worsen insulin resistance, a core issue in PCOS.

Swap white rice, sugar, and refined flour for:

• Millets
• Quinoa
• Amaranth
• Leafy greens
• Calcium and protein-rich options like paneer, tofu, or lentils

The goal is to improve insulin sensitivity, not eliminate carbs entirely.

For personalized nutrition guidance and yoga therapy, check out Our Services

7. Skip Sugar and Sugary Drinks 🍭

Sugar is often hidden in packaged snacks, sodas, and even so-called “health drinks.” Overconsumption leads to:

• Sudden glucose spikes
• Weight gain
• Fatigue
• Hormonal crashes

Switch to natural sweeteners like dates, jaggery (in moderation), or stevia. One cheat day per week is okay — but try to build awareness of your cravings.

Need a little motivation? Follow our community journey on Instagram

Final Thoughts: A Lifestyle of Balance Brings Healing 💛

There is no single cure for PCOS, but these natural, holistic lifestyle changes can significantly reduce your symptoms and help you feel in control of your health.

✨ Incorporate yoga, meditation, clean eating, and mindful living into your routine, and you’ll begin to feel more energized, balanced, and in tune with your body.

Ready to begin your healing journey? Visit Yoga With Sandy and start your wellness transformation today!