Yoga for PCOS: 10 Poses for Hormonal Balance & Fertility Support

Stimulates ovaries · improves pelvic circulation · supports menstrual health

1. 1.Sit with your spine tall and legs extended forward.
2. 2.Bring the soles of your feet together, allowing knees to drop out to the sides.
3. 3.Hold your feet and bring them closer toward the pelvis.
4. 4.Lengthen the spine and, if comfortable, fold forward from the hips with a flat back.
5. 5.Hold for 1–3 minutes, then gently release.

Energizes endocrine glands · supports digestion & adrenal health

1. 1.Lie on your belly with arms alongside your body.
2. 2.Bend your knees and reach your hands back to grasp your ankles.
3. 3.On an inhale, lift your chest and legs off the ground, drawing shoulder blades together.
4. 4.Gaze forward, keeping your breath steady.
5. 5.Hold for 15–30 seconds, repeating 2–3 times.

Stimulates pelvic organs · grounds the nervous system · improves digestion

1. 1.Stand with feet wider than hip-width apart, toes turned slightly out.
2. 2.Bend your knees and lower into a deep squat.
3. 3.Bring palms together at the heart center and press elbows into knees to open the hips.
4. 4.Hold for 1–2 minutes, keeping the breath steady.

Boosts circulation to ovaries & uterus · calms nervous system · reduces inflammation

1. 1.Sit sideways next to a wall, with one hip touching it.
2. 2.Gently swing your legs up the wall as you lie back onto the mat.
3. 3.Adjust so your buttocks are close to or slightly away from the wall.
4. 4.Rest arms by your sides, palms facing up.
5. 5.Hold for 3–5 minutes, focusing on long, slow belly breaths.

Opens hips · improves pelvic circulation · soothes the nervous system

1. 1.Lie on your back with knees bent, feet hip-width apart and close to your hips.
2. 2.Lift your hips and slide a block, bolster, or cushion under your sacrum.
3. 3.Rest your weight completely onto the support and relax.
4. 4.Inhale slowly into the chest or belly; release tension on every exhale.
5. 5.Hold for 2–3 minutes, then gently release.

Strengthens pelvic floor · stimulates thyroid & adrenal glands · enhances metabolism

1. 1.Lie flat on your stomach, legs extended, arms alongside your body with palms facing up.
2. 2.On an inhale, lift your chest, arms, and legs off the ground simultaneously.
3. 3.Keep the neck neutral, gaze slightly forward and down.
4. 4.Squeeze shoulder blades together and engage glutes and inner thighs.
5. 5.Hold for 20–30 seconds breathing deeply, then exhale to release. Repeat 3 times.

Activates rest-and-digest mode · lowers cortisol · restores adrenal balance

1. 1.Kneel on the floor with big toes touching and knees wide apart.
2. 2.Sit back on your heels and fold your torso forward, extending arms in front or by your sides.
3. 3.Rest your forehead on the mat, a block, or a cushion.
4. 4.Breathe into the lower belly and back ribs, releasing tension on every exhale.
5. 5.Hold for 1–2 minutes, then gently release.

Supports digestion · massages abdominal organs · relieves anxiety

1. 1.Sit with legs extended in front of you.
2. 2.Inhale to lengthen the spine, exhale to fold forward from the hips.
3. 3.Reach for your feet, ankles, or shins — whichever is accessible.
4. 4.Hold for 1–2 minutes, then release.

Improves spinal mobility · stimulates digestion · releases lower back tension

1. 1.Begin in a tabletop position — hands under shoulders, knees under hips.
2. 2.On an inhale, drop the belly, lift the tailbone and chest (Cow Pose).
3. 3.On an exhale, round the spine, tuck the chin, and draw the belly in (Cat Pose).
4. 4.Continue for 8–10 rounds, moving with your breath.

Activates adrenal glands · supports thyroid & reproductive function · regulates metabolism

1. 1.Lie flat on your stomach with legs extended, tops of feet resting on the mat.
2. 2.Place palms under your shoulders, elbows tucked in.
3. 3.On an inhale, press lightly into palms and lift your chest off the mat.
4. 4.Keep elbows slightly bent and shoulders relaxed, away from ears.
5. 5.Hold for 30–60 seconds, then gently release.