PCOD (Polycystic Ovarian Disease) affects millions of women worldwide, creating a cascade of symptoms—irregular periods, sudden weight gain, acne, hormonal fluctuations, low energy, and emotional instability. When hormones shift out of balance, even simple daily activities can feel overwhelming. While medication plays an important role for many, lifestyle therapies like yoga have shown incredible results in supporting hormonal balance naturally.
Yoga helps reduce stress, improve metabolism, regulate hormones, and enhance circulation—making it one of the most effective practices for managing PCOD symptoms.
In this guest post, you’ll learn a simple, practical daily yoga routine for PCOD, deeply inspired by the knowledge and teaching approach of Radhika Bargava, founder of Trimuk Yoga and India Excellence Award 2024 winner. Her women’s wellness methodology focuses on calming the body, supporting reproductive health, and restoring hormonal harmony through mindful movement.
Why Yoga Helps in Managing PCOD
PCOD isn’t just a reproductive health issue—it’s a whole-body imbalance. The root causes include stress, inflammation, insulin resistance, sedentary habits, and disrupted sleep cycles. Yoga directly addresses these root triggers.
How Yoga Supports Hormonal Balance in PCOD
- Balances reproductive hormones like estrogen, progesterone, and testosterone
- Regulates insulin levels, reducing insulin resistance
- Lowers cortisol, the stress hormone that worsens PCOD
- Improves blood flow to pelvic organs
- Supports weight management naturally
- Enhances emotional wellness, reducing anxiety and irritability
- Improves sleep cycles, essential for hormonal reset
As Radhika Bargava often teaches her students:
✨ “When the body feels safe and calm, the hormones slowly return to balance.”
Daily Yoga Routine for PCOD (Step-by-Step)
This routine is beginner-friendly, requires no equipment, and takes 15–20 minutes daily. Consistency is more important than intensity.
1. Butterfly Pose (Baddha Konasana)
Duration: 1–2 minutes
This pose opens the hips and increases blood flow to the ovaries and uterus. It also reduces menstrual discomfort and supports healthy cycles.
How to do it:
Sit with your feet together, knees dropping outward. Hold your feet and gently flap your knees like butterfly wings.
Tip: Keep your spine tall and breathe into your hips.
2. Cat–Cow Pose (Marjariasana)
Repetitions: 10–15 rounds
Cat–Cow stimulates reproductive organs, supports thyroid and adrenal glands, and helps release tension.
How to do it:
On hands and knees, inhale lift the chest for Cow, exhale round the spine for Cat.
Tip: Move slowly, syncing breath with movement.
3. Child’s Pose (Balasana)
Duration: 1–3 minutes
Balasana reduces cortisol levels and promotes emotional balance. It’s deeply relaxing for women experiencing stress-related PCOD flare-ups.
How to do it:
Kneel, sit back on your heels, lower your torso, and stretch your arms forward.
Tip: Focus on long, slow breaths to calm the nervous system.
4. Cobra Pose (Bhujangasana)
Duration: 20–30 seconds
A gentle backbend that stimulates the ovaries, improves metabolism, and opens the chest.
How to do it:
Lie on your belly, hands under shoulders, and gently lift your chest.
Tip: Don’t strain your lower back; use your upper spine and breath.
5. Bridge Pose (Setu Bandhasana)
Duration: 30 seconds
Great for thyroid regulation and strengthening pelvic muscles. It supports digestion and hormone production.
How to do it:
Lie on your back, bend knees, lift hips.
Tip: Press down through your feet and engage your thighs.
6. Reclined Twist (Supta Matsyendrasana)
Duration: 30 seconds each side
A gentle twist that releases abdominal tension, improves digestion, and reduces bloating—common in PCOD.
How to do it:
Lie back, bring knees to one side, twist gently.
Tip: Keep shoulders grounded.
7. Anulom Vilom (Alternate Nostril Breathing)
Duration: 3–5 minutes
One of the best pranayamas for hormonal balance. It calms the mind, improves oxygen flow, and resets the endocrine system.
How to do it:
Use the right thumb to close the right nostril, inhale left, switch, exhale right.
Tip: Slow breathing creates deeper balance.
Lifestyle Tips to Support Your PCOD Yoga Routine
Inspired by Radhika Bargava’s women’s wellness philosophy:
- Reduce sugar and processed foods
- Increase fiber, leafy greens, nuts, seeds, and fruits
- Maintain a consistent sleep schedule
- Drink 2–3 liters of water daily
- Practice 10 minutes of mindfulness or meditation
- Include 30 minutes of gentle walking daily
Yoga + lifestyle = long-term PCOD improvement.
Common Questions About PCOD & Yoga
1. How often should I do this yoga routine?
Aim for daily practice or minimum 4–5 times a week.
2. Can beginners follow this routine?
Yes, all poses listed are beginner-friendly.
3. How long before results show?
Most women notice changes within 6–12 weeks of consistent practice.
4. Is yoga alone enough for PCOD?
It’s powerful, but works best alongside healthy eating, stress management, and quality sleep.
About the Instructor: Radhika Bargava, Trimuk Yoga
Radhika Bargava is a certified yoga instructor, Traditional Hatha Flow expert, health & nutrition coach, and winner of the India Excellence Award 2024. She has guided hundreds of women in managing PCOD, thyroid imbalance, and hormonal issues through therapeutic yoga and holistic well-being practices.
Her sessions focus on mindful breathwork, correct alignment, and sustainable routines that support long-term healing—not quick fixes.
Conclusion
PCOD may feel overwhelming, but your body is capable of healing with the right support. A consistent yoga routine helps balance hormones, reduce symptoms, calm the mind, and create harmony within your system. With just 15 minutes daily, you can move one step closer to healthier cycles, better energy, and emotional balance.
👉 Start now at: https://trimukyoga.com
