25-Minute Yoga to Balance Hormones for PCOS

Hormonal imbalances caused by conditions like PCOS (Polycystic Ovary Syndrome) or PCOD (Polycystic Ovarian Disease) can significantly impact women’s health and well-being. These conditions often come with a host of challenges, including irregular periods, hirsutism, weight issues, and insulin resistance. If you’re someone navigating this path, you’ve likely heard about the importance of lifestyle changes. But, where do you start?

One of the most effective, low-impact ways to support your hormonal health is through yoga. A specific 25-minute yoga sequence designed for women with PCOS can help you address these imbalances while calming your body and mind. Below, we break down the essence of this practice, why it works, and how you can incorporate it into your life.

Why Yoga is Beneficial for PCOS

PCOS is not just about unbalanced hormones - it’s also deeply connected to stress, inflammation, and lifestyle choices. Yoga provides a holistic approach to tackling these issues.

Reduces Stress: Stress increases cortisol levels, which can worsen hormonal imbalances. Yoga’s emphasis on breathwork and relaxation helps calm the nervous system, reducing stress.
Improves Circulation: Slow, deliberate movements improve blood flow to the reproductive organs, supporting their function.
Enhances Insulin Sensitivity: Studies have shown that yoga can improve insulin efficiency, a crucial factor for women with PCOS.
Strengthens Mind-Body Connection: Yoga encourages mindfulness, teaching you to listen to your body and understand its needs better.

The 25-Minute PCOS Yoga Sequence

This yoga routine, tailored for women with PCOS, is a combination of movement, targeted poses, and breathwork. While the video walks participants through the practice, here’s a breakdown to guide you in understanding its structure and benefits.

1. Warm-Up Movements

The sequence begins with simple movements to prepare the body for deeper poses. These warm-ups are essential for increasing blood flow, lubricating joints, and easing tension.

Why It’s Important: A proper warm-up ensures your muscles are ready for deeper stretches and reduces the risk of injury.

2. Sun Salutations (Surya Namaskar)

Sun salutations, a series of flowing postures, form the foundation of this routine. Each phase of the sun salutation is tied to breathwork, emphasizing rhythmic movement:

Forward bends stretch the hamstrings and relax the spine.
High lunges improve balance, strength, and hip flexibility.
Downward-Facing Dog (Adho Mukha Svanasana) stretches the back and stimulates blood flow to the upper body.

Why It’s Important: This cycle increases overall circulation, gently activates the core, and prepares the body for deeper poses.

3. Hip-Opening and Core-Strengthening Poses

The video highlights poses like Malasana (Garland Pose), Butterfly Pose (Baddha Konasana), and variations of lunges. These poses focus on opening the hips - a key area for women with PCOS.

Malasana encourages pelvic alignment while gently strengthening the core.
Baddha Konasana stretches the inner thighs and improves flexibility in the pelvic region.
Core-focused poses are layered in to help stabilize the body and build strength.

Why It’s Important: Hip-opening poses increase blood flow to the reproductive organs, while core-strengthening poses support better posture and overall balance.

4. Backbends and Spinal Twists

The routine introduces poses like Bridge Pose and Reclined Twist, which serve as gentle backbends and spinal releases.

Bridge Pose (Setu Bandhasana) engages the glutes, stretches the spine, and opens the chest.
Reclined Twist realigns the spine and encourages detoxification through gentle compression.

Why It’s Important: These poses stimulate the adrenal glands, which play a role in hormone production, while also easing tension in the spine.

5. Warrior Poses (Virabhadrasana)

The final standing sequence incorporates Warrior II Pose, a powerful stance that strengthens the lower body and engages the core.

Why It’s Important: Warrior poses build strength and stability while improving focus and grounding energy - key qualities for managing PCOS symptoms.

6. Relaxation and Breathwork

The session ends with deep breathing exercises and mindfulness, inviting participants to sit quietly, focus on their breath, and let go of tension.

Deep Breathing: Expanding the stomach with each inhale and exhaling slowly activates the parasympathetic nervous system, enabling relaxation.
Mindfulness: A moment of gratitude and awareness concludes the session, fostering mental clarity.

Why It’s Important: Relaxation is an often-overlooked but vital component of hormonal regulation.

The Lifestyle Connection

While yoga is a powerful tool for managing PCOS, the video emphasizes that it’s only one part of the equation. Managing PCOS symptoms effectively requires a shift in your overall lifestyle:

Nutrition Matters: Prioritize whole, nutrient-dense foods. Keep blood sugar levels stable by eating balanced meals with protein, fiber, and healthy fats.
Restful Sleep: Quality sleep supports hormonal balance and helps reduce inflammation. Aim for 7-8 hours of uninterrupted rest.
Consistency is Key: Yoga and other lifestyle changes are only effective when practiced regularly. Make this 25-minute routine a non-negotiable part of your schedule.

Key Takeaways

Yoga Helps Hormonal Balance: Yoga can reduce stress, improve circulation, and enhance insulin sensitivity - key for managing PCOS.
Start with Basics: Begin with gentle movements and progress into poses like Sun Salutations, hip openers, and spinal twists.
Focus on the Core and Pelvis: Strengthening the core and improving blood flow to the pelvic region are essential benefits of this sequence.
Consistency is Crucial: Regular practice, combined with better sleep and nutrition, will yield the best results.
Breathe and Relax: Incorporating mindfulness and breathing exercises into your routine helps calm the mind and body.

Final Thoughts

Managing PCOS requires a holistic approach, and yoga offers a gentle yet effective way to support your body. This 25-minute sequence is more than just a workout - it’s a tool for reconnecting with your body, calming your mind, and taking actionable steps toward better hormonal health.

By practicing regularly, prioritizing sleep, and maintaining a nutrient-rich diet, you can empower yourself to manage PCOS with balance and grace. Take it one step at a time, and remember that self-care is not a luxury - it’s a necessity.

Source: "25-Minute Yoga for PCOS and PCOD | Exercise to Balance Hormones | Saurabh Bothra Yoga" - Saurabh Bothra, YouTube, Aug 13, 2025 - https://www.youtube.com/watch?v=9K8SZpdMkOQ

Use: Embedded for reference. Brief quotes used for commentary/review.