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Yoga is emerging as a promising way to manage PCOS symptoms by addressing hormonal imbalances, stress, and mental health challenges. Studies show that regular yoga practice can improve insulin sensitivity, reduce androgen levels, and support menstrual regularity without requiring weight loss. It also helps alleviate anxiety, depression, and body image issues often linked to PCOS.
Key findings include:
- Lower testosterone levels: A 2020 study showed a significant reduction in free testosterone after three months of yoga.
- Improved insulin sensitivity: Yoga reduces fasting glucose, insulin levels, and insulin resistance (HOMA-IR).
- Mental health support: Yoga decreases anxiety by 21% and depression by 55% within three months.
- Better menstrual regularity: Yoga improves hormonal markers like LH and FSH ratios.
Yoga works best as part of a broader PCOS management plan, alongside medical treatments like Metformin or Spironolactone. Simple yoga practices such as restorative poses, breathing exercises, and mindfulness can be done for just 10-15 minutes daily or one hour, three times a week, to see noticeable results.
Research on Yoga and Hormonal Benefits for PCOS
Key Study Results
Recent studies have highlighted yoga as a promising way to manage PCOS symptoms and hormonal imbalances. A meta-analysis of various studies found noticeable improvements in key health markers for women practicing yoga regularly. For instance, menstrual irregularity scores dropped by 0.41 points, clinical hyperandrogenism decreased by 0.70 points, fasting blood glucose levels fell by 0.22 mmol/L, fasting insulin levels dropped by 28.21 pmol/L, and insulin resistance (HOMA-IR) improved by 0.86 points.
Another review of 16 studies showed yoga's benefits extend beyond physical health. Women experienced reduced stress, anxiety, and fatigue, along with better menstrual regularity and improvements in luteinizing hormone (LH), fasting blood glucose, lipid profiles, and testosterone levels. In one specific study involving 80 women, a 12-week yoga program revealed 20 unique metabolites linked to PCOS-related pathways, such as oxidative stress and inflammation. These findings suggest yoga could play a critical role in structured interventions for PCOS.
Study Details and Outcomes
Integrated yoga programs have been studied in detail. In a standout study by Kumari et al., 80 participants (40 with PCOS and 40 without) followed a 12-week yoga program, practicing for one hour daily, five days a week. This program combined physical postures (asanas), controlled breathing (pranayama), and meditation (dhyana). The results showed reduced depression severity, improved quality of life, and significant changes in metabolites associated with oxidative stress, mitochondrial function, and inflammation.
Another study by Shrivastava et al. tracked 51 women with PCOS over 60 days. Of these, 26 followed a combination of yoga and naturopathy alongside standard care, while 25 received only standard care. The yoga group saw significant improvements (p < 0.5) in ovary size, menstrual regularity, hormonal levels, sleep quality, anxiety, and overall well-being.
A case study from October 2025 focused on a 19-year-old woman with PCOS. Over three months of yoga and naturopathy, her weight dropped from 81 kg (178 lb) to 75 kg (165 lb), and her serum sex hormone-binding globulin (SHBG) levels increased from 22.9 nmol/L to 24.5 nmol/L, indicating better hormonal balance.
Yoga vs Other Treatments
Research comparing yoga to other treatments has shown it to be particularly effective. In a study with 90 adolescent girls with PCOS, participants were split into a yoga group and a conventional exercise group. The yoga group practiced Suryanamaskara, pranayama, asanas, and meditation for one hour daily over 12 weeks. Results showed yoga outperformed conventional exercises in improving fasting blood glucose, insulin levels, and insulin resistance (p < 0.5).
Some studies have also looked at combining yoga with complementary treatments. For example, pairing yoga with Ayurvedic medicine resulted in greater reductions in HbA1C, TSH levels, and ovary mass compared to Ayurvedic treatments alone.
What sets yoga apart is its holistic approach to managing PCOS. While aerobic exercises improve body composition, fitness, and insulin resistance, yoga goes a step further by addressing stress, hormonal balance, and mental health - key factors in managing PCOS. In fact, one study comparing yoga (including asanas, pranayama, relaxation techniques, meditation, and counseling) with conventional exercises and counseling found yoga to be more effective overall.
Benefits of Yoga for PCOS with Kendra Tolbert, MS, RDN, RYT | Hormonal Harmony Summit Presentation
How Yoga Supports Hormonal Balance
Yoga's ability to influence the body at a physiological level makes it a valuable tool for managing PCOS symptoms by aiding hormone regulation and production.
Effects on the Nervous System
Yoga helps regulate the endocrine system, which plays a key role in balancing hormone levels. Studies suggest that chronic mild stress can increase norepinephrine levels, potentially leading to PCOS-like symptoms. Yoga counters this by stabilizing the autonomic nervous system, improving breathing patterns, and calming emotional responses. Restorative poses such as Child’s Pose (Balasana) and Savasana (Corpse Pose) encourage deep relaxation, while breathing techniques like Nadi Shodhana (Alternate Nostril Breathing) and Bhramari (Humming Bee Breath) directly impact the endocrine system.
"Yoga helps regulate the endocrine system, which governs hormonal production and release, making it an effective way to naturally balance hormones. Unlike medication, which may focus on symptom management, yoga promotes long-term hormonal harmony by reducing stress, improving circulation, and stimulating the reproductive system." – Himalayan Siddhaa Akshar, Yoga guru, founder, Akshar Yoga Kendraa
This nervous system regulation not only reduces stress but also supports better metabolism and lowers inflammation.
Lower Stress and Inflammation
Yoga plays a role in reducing oxidative stress, enhancing DNA repair mechanisms, and increasing parasympathetic activity. This is particularly important, given that many individuals with PCOS in the U.S. experience mood disorders. A 2023 study revealed that yoga could help reduce testosterone levels while alleviating symptoms of anxiety and depression in those with PCOS.
"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." – Monisha Bhanote, MD, FASCP, FCAP, triple board-certified physician, and Yoga Medicine instructor
Yoga also helps lower cortisol levels, which can improve PCOS symptoms. Its adaptability to various fitness levels makes it a practical and inclusive approach, benefiting mental health, physical well-being, and self-esteem. Additionally, it aids in managing stress, improving sleep quality, and enhancing flexibility.
By reducing stress, yoga not only lowers inflammation but also supports a healthier metabolic response.
Better Insulin Sensitivity and Metabolism
Improving insulin sensitivity is another area where yoga shines, especially since insulin resistance is present in up to 70% of PCOS cases. Research has shown that yoga can help reduce fasting blood glucose, fasting insulin, and HOMA-IR levels.
One study led by Nidhi et al. involved adolescent girls with PCOS practicing a comprehensive yoga routine - including Suryanamaskara (Sun Salutations), Pranayama, Asanas, and meditation - for one hour daily over 12 weeks. This group saw greater metabolic improvements compared to those engaging in conventional exercises (p < 0.5).
"Yoga therapy addresses stress management, it works on sympathetic and parasympathetic nervous system and it calms the body and mind. Yoga also improves the quality of life that's why yoga is very beneficial and effective for management of polycystic ovarian syndrome." – Patil et al.
These metabolic and hormonal benefits also enhance reproductive health by regulating the endocrine system and balancing neuronal hormones. For women seeking a well-rounded approach to PCOS care, combining consistent yoga practice with scientifically-backed medical treatments - like those offered by Oana Health - can address both immediate symptoms and long-term hormonal balance. Together, they provide a more comprehensive way to manage PCOS effectively.
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Mental Health Benefits of Yoga for PCOS
Yoga isn't just about physical flexibility or hormonal balance - it also plays a vital role in improving mental well-being for women dealing with PCOS. Beyond the physical symptoms, PCOS often impacts mental health, leading to challenges like anxiety, depression, and body image struggles. Research shows that yoga offers a meaningful way to address these issues, helping women feel more balanced and in control.
Reducing Anxiety and Depression
Women with PCOS are more likely to experience anxiety and depression compared to those without the condition. A study revealed that practicing mindful yoga for just one hour, three times a week over three months, resulted in a 55% reduction in depression and a 21% decrease in anxiety levels. This highlights yoga's potential as a complementary tool for managing mood disorders. Diana Speelman, PhD, Associate Professor of Biochemistry at Lake Erie College of Osteopathic Medicine, emphasized:
"Mindful yoga appears to be a promising option for treating PCOS in a way that can improve several aspects of the disorder."
Yoga helps regulate emotions by calming the nervous system, reducing cortisol levels, and easing overall stress. A meta-analysis of mind-body practices backed these findings, showing significant reductions in depression and emotional disturbances after 12 weeks of yoga. Unlike medication, which often targets symptoms, yoga seems to encourage long-term emotional balance by addressing the root causes of stress.
Better Body Image and Self-Esteem
PCOS symptoms like weight gain, acne, and excess hair can take a toll on body image and self-confidence. Studies suggest that around 27% of women with PCOS experience social phobia, often tied to poor body image and anxiety in social settings. In one study involving 60 women, a 12-week program of Surya Namaskar (Sun Salutations) led to noticeable improvements in body satisfaction and a significant drop in social physique anxiety. These results show how yoga can help women feel more comfortable in their own skin, fostering a healthier relationship with their bodies and boosting overall self-esteem.
Mindfulness and Mood Regulation
Mindfulness is a key element of yoga, and it plays a major role in emotional well-being. By encouraging awareness of the body, breath, and emotions, mindfulness equips women with better tools to cope with hormonal fluctuations. For instance, a 9-week meditation program was found to improve quality of life, reduce pain, and enhance calmness in women with PCOS. Similarly, an 8-week mindfulness-based stress management program led to fewer symptoms of depression and anxiety, along with lower cortisol levels.
The mindfulness aspect of yoga also contributes to hormonal balance, creating a positive feedback loop where better mood supports better physical health. As Diana Speelman pointed out:
"Yoga has so many benefits. One of its best qualities is that it is accessible to such a wide array of ages and fitness levels."
When paired with medical treatments, mindfulness practices like yoga offer a holistic way to manage PCOS. For example, combining yoga with evidence-based care - such as programs offered by Oana Health - can help women address both the physical and emotional challenges of PCOS, promoting resilience and long-term hormonal balance.
Adding Yoga to PCOS Management
Yoga has long been celebrated for its positive impact on both hormonal health and mental well-being. If you're managing PCOS, incorporating yoga into your routine can be a practical way to support hormonal balance and complement your medical treatments.
Best Yoga Practices for PCOS
When it comes to PCOS, gentle and restorative yoga styles work best. Lisa Burnett, a certified Pranakriya prenatal yoga instructor and owner of My OM Yoga, shares:
"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."
Hatha yoga and mindfulness-based practices are particularly beneficial. These approaches focus on slow, deliberate movements, deep breathing, and relaxation rather than intense physical activity. By calming the nervous system, these practices encourage relaxation and hormonal balance. To maximize the benefits, hold poses for 5 to 10 breaths and move slowly between positions. This activates the parasympathetic nervous system, which plays a key role in regulating hormones.
How Often to Practice Yoga
Consistency is the key to seeing results. Studies suggest that practicing yoga for one hour, three times a week - or even just 10 to 15 minutes daily - can significantly improve PCOS symptoms . You can adapt your yoga schedule to your menstrual cycle. For instance, focus on gentle, restorative poses during your period and shift to more energizing sequences as your cycle progresses.
To align with your body’s natural rhythms, try an energizing flow in the morning and a calming routine in the evening. Regular practice not only supports your body's needs but also makes it easier to integrate yoga with medical care.
Combining Yoga with Medical Treatment
Yoga works best as part of a broader PCOS management plan that includes medical care. In fact, lifestyle changes, including yoga, are often recommended as a first step in managing PCOS.
Dr. Monisha Bhanote, MD, FASCP, FCAP, a triple board-certified physician and Yoga Medicine instructor, explains:
"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."
For those combining yoga with medical treatments, platforms like Oana Health offer tailored, science-backed solutions for managing PCOS symptoms such as insulin resistance, weight gain, and unwanted hair. Their telehealth services provide easy access to prescription treatments like Metformin for $22/month (to improve insulin sensitivity) or Spironolactone for $14/month (to address unwanted hair).
A well-rounded yoga program for PCOS should include a mix of postures, breathing exercises (pranayama), guided relaxation, meditation, and even dietary guidance. Research highlights that 30.2% of participants reported significant symptom relief, while 72.1% rated their quality of life as “good” or “excellent” after incorporating yoga into their routine.
Conclusion: Yoga's Role in PCOS Care
Recent studies highlight yoga as an effective, science-backed approach for addressing both the hormonal imbalances and mental health challenges associated with PCOS. For many women, yoga offers a blend of benefits that can significantly enhance overall well-being.
Main Benefits of Yoga for PCOS
The data on yoga's impact is hard to ignore. Research shows that practicing mindful yoga can reduce testosterone levels by 29%, decrease depression symptoms by 55%, and lower anxiety by 21% within just three months. These results emphasize yoga's dual role in improving hormonal health and emotional resilience.
What sets yoga apart is its ability to address multiple PCOS symptoms at once. From helping regulate menstrual cycles and supporting weight management to improving sleep and reducing inflammation, yoga offers a comprehensive approach. Studies also link yoga to measurable improvements in overall quality of life.
One of yoga's key strengths lies in its impact on the nervous system. By balancing the sympathetic and parasympathetic systems, yoga helps lower cortisol levels and enhances the body’s ability to manage stress. This, in turn, creates a ripple effect - reducing inflammation and promoting better hormonal balance.
Supporting Women with PCOS
These findings underline yoga's multifaceted role in managing PCOS. It's not just another treatment option; it’s a practical, affordable practice that women can incorporate into their daily routines without the risk of side effects. Research also highlights yoga as a vital part of lifestyle changes that support long-term health.
The beauty of yoga lies in its ability to complement medical treatments. It seamlessly integrates into evidence-based care, enhancing its effectiveness. For women combining yoga with medical interventions, platforms like Oana Health provide easy access to prescription treatments for PCOS, making it simpler to pair holistic practices with traditional care.
"Mindful yoga appears to be a promising option for treating PCOS in a way that can improve several aspects of the disorder."
Whether you’re dealing with irregular periods, excess hair growth, weight issues, or emotional stress, yoga offers a proactive way to care for both your body and mind. Research shows that even dedicating one hour, three times a week, can lead to meaningful improvements in symptoms and overall quality of life.
FAQs
How does yoga help improve insulin resistance in women with PCOS?
Yoga can help women with PCOS manage insulin resistance by improving the body’s ability to regulate blood sugar levels. It works by boosting insulin sensitivity, supporting weight control, and lowering inflammation - three critical factors in addressing PCOS symptoms. On top of that, yoga encourages better blood flow to muscles, which aids in more effective glucose absorption and usage.
Adding yoga to your daily routine can also help reduce stress, which plays a big role in balancing hormones and improving overall metabolic health.
What are the best types of yoga for managing PCOS symptoms?
Certain yoga poses can play a helpful role in managing PCOS symptoms by encouraging hormonal balance, easing stress, and improving overall well-being. Poses like Malasana (Garland Pose), Baddha Konasana (Bound Angle Pose), Setu Bandhasana (Bridge Pose), Dhanurasana (Bow Pose), and Chakki Chalasana (Mill Churning Pose) are often suggested. These poses work to strengthen the pelvic floor, boost blood flow, and promote relaxation.
Adding yoga to your daily routine might also help with issues such as irregular periods, stress, and insulin resistance. Consistent practice can lead to improved hormonal health and a more balanced lifestyle.
Can yoga be combined with medications like Metformin or Spironolactone to help manage PCOS symptoms?
Research indicates that pairing yoga with medications like Metformin or Spironolactone can help manage PCOS symptoms more effectively. This combination has been shown to support hormonal regulation, reduce insulin resistance, and address issues like acne, excessive hair growth, and irregular menstrual cycles.
Yoga’s ability to reduce stress and support hormonal balance makes it a great complement to medical treatments, providing a more well-rounded approach to managing PCOS. That said, it’s crucial to talk to your healthcare provider before adjusting your treatment plan to ensure it aligns with your individual needs.
