Is Yoga Good For PCOS & Why?

Yoga is one of the most popular forms of restorative exercise that may also play an important role in the management of PCOS (Polycystic Ovary Syndrome). But how exactly can this traditional mind-body practice affect your health and improve PCOS symptoms? And how can you gain the most benefits?

That’s what you’ll find out in this evidence-based article where I explain all you need to know about yoga for PCOS. Based on my own experience I’ll also give you some practical tips on how to incorporate more yoga into your lifestyle.

If you’d like to learn more about other types of exercise and their effects on PCOS, make sure to check out my previous article ‘What Is The Best Exercise For PCOS & Why?’.

What is yoga?

While yoga is an umbrella term for a wide range of self-disciplinary practices (physical, mental, spiritual) most people are familiar with yoga asanas (the ‘physical’ yoga). This practice is not only a form of exercise but it’s a combination of physical postures, breathing techniques and mindfulness or meditation.

Yoga has a long history and it’s been used for centuries in holistic medicine to unite the mind, body and spirit. However, more research now suggests that yoga may be also beneficial for improving the symptoms of PCOS and overall health.

Benefits of yoga for PCOS:

Reduced stress
Improved insulin resistance
Hormonal balance
Weight management
Improved sleep

✓ Reduced stress

One of the major benefits of yoga for PCOS is its ability to affect the nervous system and reduce stress. By combining proper breathing techniques with specific body postures and focusing on the mind-body connection, yoga can have strong meditative and relaxing effects.

In fact, many studies support the stress-reliving effects of yoga as it’s been shown to stimulate the parasympathetic system (the ‘rest & digest’ mode). Therefore, yoga can be a great tool to make you immediately more relaxed but also train your body to better cope with stress in the long run.

Since chronic stress is one of the main drivers of PCOS and hormone imbalances, effective stress management techniques are particularly important for women with this condition. Additionally, yoga has been shown to improve mental health by reducing anxiety and depressive symptoms which are extremely common among women with PCOS.

Interestingly, one study involving adolescent girls with PCOS has found yoga to be more effective in reducing anxiety symptoms than any other type of exercise. I personally practice yoga primarily for its relaxing effects as it has a huge impact on my mental health.

✓ Improved insulin resistance

If you suffer from PCOS you may already know that insulin resistance is considered to be one of the root causes of this complex endocrine condition. It’s been shown that up to 80% of women with PCOS are insulin resistant and that high levels of insulin can trigger the overproduction of androgens (the ‘male’ hormones) in the ovaries.

You can find more information about the role of insulin resistance in the management of PCOS here: ‘PCOS Insulin Resistance Explained & How To Reduce It’

The good news is that exercise is one of the most effective strategies for reducing insulin resistance and yoga is no exception. According to studies, yoga practice may help improve insulin sensitivity (by increasing the sensitivity of β-cells to glucose) and improve glucose uptake (by increasing blood flow to the muscle).

For this reason, yoga is oftentimes recommended for managing type 2 diabetes, controlling blood sugars and reducing metabolic syndrome. More importantly, several studies have shown that yoga indeed improved multiple metabolic markers (such as glucose, lipids and insulin resistance) in women with PCOS.

✓ Hormonal balance

The reason why you may experience a wide range of PCOS symptoms (eg. acne, hair loss, hirsutism, irregular periods) is because of severe disruptions in your hormones (especially sex hormones). The great thing about yoga is that it can also positively affect your whole endocrine system and help you restore hormonal balance.

Besides its huge impact on insulin, yoga has been shown to improve other important hormones responsible for most PCOS symptoms. In one study, young women with PCOS who practiced 1-hour of yoga 3x/week were able to significantly reduce their testosterone levels (by up to 29%).

In another study, women with PCOS practicing holistic yoga (1h/day) have shown greater improvements in their testosterone, LH and AMH levels than those practicing conventional exercise. Additionally, yoga appeared to be more effective in regulating menstrual cycle and increasing period frequency.

Many yoga experts suggest that certain yoga poses (combined with specific breathing techniques) can target endocrine glands and therefore improve hormone regulation. There are even some yoga styles (such as HYT – Hormonal Yoga Therapy) specifically designed to restore hormonal balance and support the endocrine system.

If you’d like to know what other lifestyle factors can affect your hormonal health and PCOS, make sure to check out my previous article ‘How To Treat PCOS Naturally (Science-Based Guidelines)’.

✓ Weight management

Maintaining a healthy weight is one of the key elements of an effective PCOS management strategy. That’s because excess body fat (especially visceral fat in the abdomen area) can drastically worsen insulin resistance, increase inflammation and elevate stress levels in the body.

Unsurprisingly, exercise is a great way to lose weight and change your body composition but yoga is perhaps not the first activity you would think of. While it is true that there are many other types of exercise that may be more effective in burning calories and building muscles, yoga can still help you manage weight in several different ways.

Firstly, yoga can easily become an intense workout in which you will actually burn a lot of calories (it’s harder than you think). However, practicing yoga is particularly excellent for improving your flexibility, mobility and balance as well as building strength.

Improvements in all those areas can then significantly benefit your performance in everyday activities but also in other forms of exercise (such as running, strength training, Pilates, dancing, weightlifting, HIIT). Since working out will become much easier and more enjoyable to do, you’ll be more likely to stay consistent and successfully reach your weight goals.

Additionally, yoga can be a great way to increase your metabolic rate as it helps improve circulation, digestion and lean muscle mass. With an increased metabolic rate you’ll be able to burn more calories and maintain a healthy weight.

✓ Improved sleep

Sleep is one of the most important factors that can drastically affect your hormones and PCOS. That’s because so many vital processes happen when you’re asleep, including hormone regulation, detoxification, restoration and tissue repair.

It’s been shown that even small sleep disturbances can seriously disrupt your hormone levels (especially insulin and cortisol) and therefore lead to impaired metabolism, increased stress and aggravated PCOS symptoms. For this reason, getting sufficient high-quality sleep on a regular basis should remain your priority.

However, a high percentage of women with PCOS actually suffer from sleep disturbances and insomnia which can create a vicious cycle too difficult to break. The good news is that exercise has been repeatedly shown to be an effective strategy for improving sleep quality (better falling and staying asleep, feeling more rested, lower risks of sleep disorders).

There is also strong evidence showing that yoga can significantly improve the quality of sleep in various populations, especially in adult women. Practicing yoga (in combination with deep breathing techniques and mindfulness) appears to relax the nervous system, de-stress your body and increase melatonin levels (the ‘sleep hormone’).

As a result, you’re likely to fall asleep faster, experience fewer episodes of sleep problems and feel more energized in the morning. I personally love practicing yoga in the evening as it helps me wind down before bed and de-stress after a long day. I highly recommend creating an evening routine with some gentle yoga poses to improve your sleep quality.

Things to consider:

If you’re new to yoga it may seem a bit scary at first but the truth is that yoga is extremely adaptable and suitable for all fitness levels and age groups. The most important thing is to learn proper techniques (especially breathing) which is why I find attending yoga studios with professional guidance extremely valuable.

Yoga teachers are generally very knowledgeable and they’re always very keen to help you. I personally found the interaction with them very helpful at the beginning of my yoga journey. However, if you prefer practicing at home there are now many high-quality online yoga classes available to fit your needs.

I also recommend trying different yoga styles (there are so many of them) to find what works for you best. They are usually focused on different areas (strength, flexibility, mindfulness, relaxation, skills) so you can choose accordingly.

Best types of yoga for PCOS:

Hatha yoga
Vinyasa yoga
Yin yoga
Power yoga
Hot yoga
Hormonal yoga
Kundalini yoga

Best yoga poses (asanas) for PCOS:

Adho Mukha Svanasana (Downward dog pose)
Bhujangasana (Cobra pose)
Dhanurasana (Bow pose)
Balasana (Child pose)
Naukasana (Boat pose)
Setu Bandha Sarvangasana (Bridge pose)
Padmasana (Lotus pose)
Supta Baddha Konasana (Reclining butterfly pose)
Surya Namaskar (Sun salutation)
Padma sadhana (Lotus meditation)

Is yoga good for PCOS?

In general, yoga can be considered good for PCOS as it’s associated with multiple health benefits important for the management of this condition. According to research, practicing yoga may help reduce stress, improve insulin resistance, balance hormones, manage weight and improve sleep.

Can PCOS be cured by yoga?

PCOS cannot be completely cured by yoga alone as it’s a long-life condition. However, yoga in combination with other lifestyle modifications (diet, sleep, stress management) can significantly reduce most PCOS symptoms and allow women with this condition to live a healthy life.

What is the best time to do yoga for PCOS?

As a general rule, the best time to do yoga for PCOS appears to be early in the morning or late in the evening. Morning yoga practice may help increase energy and focus for the day while evening yoga may help reduce stress and induce sleep. However, consistency is the most important factor overall.

Can Surya namaskar reduce PCOS?

In general, Surya namaskar (Sun salutation), can help reduce PCOS symptoms when practiced regularly. This traditional yoga asana sequence may help decrease blood sugars, increase blood flow and reduce stress which can improve hormonal balance and metabolic health in women with PCOS.

Pro tips:

Find a local Yoga studio (to help you get started and learn proper techniques)
Get a cute outfit (to increase motivation and enjoyment)
Use Yoga equipment (blocks, mat, straps, wheel)
– I love the brand GAIAM for my yoga equipment (high-quality materials)
Find some good Yoga videos (there’s plenty on youtube and they all have different styles)
Book early morning Yoga classes (to keep you committed and help you start the day)
Include other types of workouts (to gain other health benefits)
Use Yoga techniques in other activities (exercise, daily tasks, sports)
Use candles and essential oils (to create a relaxing atmosphere)
– I love the brand CLIGANIC for my essential oils (organic/high quality)

Resources:

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Moghetti, P., & Tosi, F. (2021). Insulin resistance and PCOS: chicken or egg?. Journal of endocrinological investigation, 44(2), 233–244. https://doi.org/10.1007/s40618-020-01351-0
Naik, D., & Thomas, N. (2015). Yoga- a potential solution for diabetes & metabolic syndrome. The Indian journal of medical research, 141(6), 753–756. https://doi.org/10.4103/0971-5916.160689
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Nidhi, R., Padmalatha, V., Nagarathna, R., & Ram, A. (2012). Effect of a yoga program on glucose metabolism and blood lipid levels in adolescent girls with polycystic ovary syndrome. International journal of gynaecology and obstetrics: the official organ of the International Federation of Gynaecology and Obstetrics, 118(1), 37–41. https://doi.org/10.1016/j.ijgo.2012.01.027
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Patel, V., Menezes, H., Menezes, C., Bouwer, S., Bostick-Smith, C. A., & Speelman, D. L. (2020). Regular Mindful Yoga Practice as a Method to Improve Androgen Levels in Women With Polycystic Ovary Syndrome: A Randomized, Controlled Trial. The Journal of the American Osteopathic Association, 10.7556/jaoa.2020.050. Advance online publication. https://doi.org/10.7556/jaoa.2020.050
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