Research
How Yoga Reduces Stress in PCOS
Explore how yoga can lower stress and balance hormones in women with PCOS, improving mental and physical health through gentle practices.
June 9, 2025
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Explore how yoga can lower stress and balance hormones in women with PCOS, improving mental and physical health through gentle practices.
Yoga is an effective way to manage stress and improve symptoms of PCOS (Polycystic Ovary Syndrome). Stress can worsen PCOS by increasing cortisol, which disrupts hormones, insulin levels, and inflammation. Yoga helps break this cycle by lowering cortisol, balancing hormones, and improving mental health.
Yoga offers a simple, low-impact way to manage PCOS symptoms and improve overall well-being. Pair it with a balanced diet, good sleep, and moderate exercise for the best results.
Yoga has long been recognized for its stress-relieving effects, but recent studies reveal its broader impact on hormonal balance, metabolism, and mental health - especially for women with PCOS. Research highlights how yoga can positively influence hormone levels, improve metabolic health, and support mental well-being.
Yoga has been shown to regulate hormones in women with PCOS. For instance, a study found that practicing yoga for one hour, three times a week over three months, reduced testosterone levels by 29% and improved other hormonal markers. Additionally, 12 weeks of yoga led to increased follicle-stimulating hormone (FSH) levels while decreasing luteinizing hormone (LH), the LH/FSH ratio, and anti-mullerian hormone (AMH) levels. Yoga has also been linked to normalized thyroid-stimulating hormone, as well as balanced FSH, LH, and cholesterol levels.
When compared to traditional physical exercise, yoga proved more effective in reducing luteinizing hormone, AMH, and testosterone levels. It also showed better results in improving hirsutism scores over a 12-week period.
Clinical research underscores yoga's ability to enhance insulin function and aid in weight control. In one 12-week study, participants experienced a weight reduction from approximately 143 lbs (64.9 kg) to 136 lbs (61.5 kg), alongside a drop in BMI from 25.66 to 24.33. Improvements were also noted in fasting blood sugar, insulin levels, and HOMA-IR scores.
These benefits stem from yoga's capacity to regulate blood sugar and insulin levels while lowering cortisol, a stress hormone that can interfere with insulin function. Unlike high-intensity workouts that may spike cortisol, yoga's gentle, low-impact movements are particularly advantageous for women with PCOS. The mindfulness component of yoga also fosters discipline and encourages healthier lifestyle choices, leading to sustainable weight loss and better fitness over time. These physical gains complement yoga's mental health benefits, creating a well-rounded approach to managing PCOS.
Yoga's impact on mental health is equally compelling. A three-month study revealed that mindful yoga reduced depression by 55% and anxiety by 21% in women with PCOS.
Dr. Diana Speelman, Associate Professor of Biochemistry at Lake Erie College of Osteopathic Medicine, commented:
"Mindful yoga appears to be a promising option for treating PCOS in a way that can improve several aspects of the disorder".
Dive into yoga poses and breathing techniques that can help ease stress and promote a sense of well-being. These methods focus on gentle movements, mindful breathing, and positions that encourage relaxation while improving blood flow to the pelvic area.
Child's Pose (Balasana)
This calming pose gently stretches the hips and encourages relaxation. Start on your knees, sit back onto your heels, and fold forward. Stretch your arms out in front of you or let them rest alongside your body.
Reclining Bound Angle Pose (Supta Baddha Konasana)
A deeply relaxing pose, this helps loosen the pelvic floor and ease stress. Sit with your legs extended, bend your knees, and bring the soles of your feet together. Slowly lean back until your back rests on the floor, allowing your arms to relax open. Stay here for 3–5 minutes, breathing deeply.
Garland Pose (Malasana)
This squat position enhances blood flow to the pelvic area, strengthens the pelvic floor, and supports digestion. Stand with your feet slightly wider than hip-width, bend your knees, and lower into a squat. Press your elbows against the inner knees with hands in a prayer position. Keep your back straight and hold for up to five breaths.
Bridge Pose (Setu Bandhasana)
Bridge Pose is excellent for strengthening the back, relieving stress, and calming the mind. Lie on your back with knees bent and feet hip-width apart. Rest your arms by your sides, and as you inhale, lift your hips off the floor. Hold the pose for 1–2 minutes.
To further ease tension and support balance, include spinal twists and backbends in your routine.
Cat-Cow Pose (Chakravakasana)
This flowing movement helps release tension along the spine. Begin in a tabletop position with wrists under shoulders and knees under hips. Inhale as you arch your back, lifting your head and tailbone. Exhale as you round your spine, tucking your chin and tailbone.
Seated Spinal Twist (Bharadvajasana)
This twist may help support hormone balance and improve reproductive organ function. Sit with your knees bent and feet flat on the floor. Shift your weight to one side, lower the opposite leg, and twist your upper body toward the supporting side. Rest one hand on the floor behind you and the other on your knee. Hold for 30 seconds, then switch sides.
Cobra Pose (Bhujangasana)
Cobra Pose strengthens the spine, opens the chest, and improves circulation while easing stress. Lie face down, place your hands under your shoulders, and lift your chest as you straighten your arms slightly. This pose also engages the abdominal area and promotes good posture.
Bow Pose (Dhanurasana)
This pose relieves menstrual discomfort and boosts pelvic circulation by releasing abdominal tension. Lie on your stomach, bend your knees, and reach back to grab your ankles. Lift your chest and thighs off the ground, pulling your shoulders back. Hold for 20–30 seconds.
Alternate Nostril Breathing (Nadi Shodhana)
This practice balances the nervous system and clears the mind. Sit comfortably, close your right nostril with your thumb, and inhale through the left nostril. Close the left nostril with your ring finger and exhale through the right. Alternate for 5–10 minutes.
Deep Belly Breathing
This technique activates the body's relaxation response and soothes the pelvic floor, aiding in PCOS stress management. Place one hand on your chest and the other on your belly. Breathe deeply through your nose, letting your belly rise more than your chest.
Box Breathing
Box Breathing creates a steady rhythm to help calm the mind and manage stress. Inhale for four counts, hold your breath for four counts, exhale for four counts, and pause for another four counts before repeating.
Pursed Lip Breathing
This method improves oxygen flow and encourages relaxation. Inhale through your nose for two counts, then exhale through pursed lips for four counts.
Kapalabhati Pranayama
This energizing breathing exercise strengthens abdominal muscles and supports autonomic function. Perform short, sharp exhales through your nose, allowing natural inhales. Start with 1–2 minutes and gradually increase.
These breathing exercises work hand-in-hand with yoga poses to deepen relaxation, improve oxygen flow, and lower cortisol levels. Focus on consistent, mindful practice rather than challenging positions to help ease PCOS symptoms.
For more evidence-based tips and lifestyle strategies for managing PCOS, visit PCOSHelp (https://pcoshelp.com).
Establishing a yoga routine for managing PCOS doesn't mean you need to spend hours on the mat or master every pose. What matters most is creating habits that fit your life and address the challenges of PCOS. A steady practice can help balance hormones, manage stress, and improve your overall well-being.
Start with short, manageable sessions - just 10 to 15 minutes of gentle yoga three times a week. Research suggests that practicing yoga for an hour three times weekly can lead to measurable benefits, like a 29% reduction in testosterone levels after three months. But there's no need to dive in all at once - ease into it at your own pace.
Focus on gentle poses that promote stretching and relaxation rather than intense sequences. Hold each pose for 5–10 breaths to calm your mind and body. This slower pace not only helps reduce stress but also builds mindfulness, allowing you to fully experience each movement.
"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." - Lisa Burnett, certified Pranakriya prenatal yoga instructor
Keep track of your sessions with a calendar or journal. Marking each practice and noting how you feel afterward can be a powerful motivator and a way to see your progress over time. Plan your yoga sessions around your energy levels and symptoms - some find morning sessions help with stress throughout the day, while others prefer evening practices to improve sleep. Gradually increase your practice time by 5-minute increments every two weeks as your body adjusts.
Once yoga becomes a regular part of your routine, pairing it with other healthy habits can amplify its benefits. Lifestyle adjustments, like changes in diet, sleep, exercise, and stress management, are key to improving PCOS symptoms. Think of yoga as one piece of the puzzle, working alongside other strategies for better health.
Combine yoga with a balanced diet that limits refined carbs and includes whole grains, fiber, and lean proteins . This approach helps stabilize blood sugar, a crucial step since up to 80% of women with PCOS experience insulin resistance. Yoga's stress-relieving effects can also help regulate cortisol, which is closely tied to insulin sensitivity.
"It's really important to eat a healthy balanced diet if you have PCOS as eating sugary and refined carbohydrate foods can cause your blood sugar to spike creating elevated peaks of insulin. With your blood sugar you should be aiming for molehills rather than significant peaks and troughs." - Angelique Panagos, Nutritional Therapist and Author
Prioritize sleep by aiming for at least 7 hours a night. Yoga techniques, especially breathing exercises, can improve sleep quality and help you relax before bed. Gentle poses or deep breathing at night can signal your body that it's time to wind down.
Complement yoga with other forms of exercise, such as moderate cardio or strength training, but avoid overdoing it, as excessive exercise can raise cortisol levels and worsen insulin resistance. Yoga serves as an excellent recovery activity between more intense workouts while still offering meaningful benefits for managing PCOS.
Yoga fosters a sense of empowerment and control over PCOS symptoms, which can naturally encourage you to stick with it. Unlike restrictive diets or grueling fitness routines, yoga promotes self-compassion and body awareness. Over time, you may notice subtle but important improvements in mood, energy, and physical comfort.
Set realistic goals to keep stress at bay. Instead of aiming for hour-long daily sessions, celebrate completing three 20-minute practices each week. Focus on how yoga makes you feel rather than striving for perfect poses. Many women report reduced anxiety, improved mood, and better menstrual regularity within a few months of consistent practice.
Create a dedicated space for your yoga sessions, even if it's just a corner of your bedroom with a mat. Having a set area for practice can make it easier to maintain your routine and signals to your mind that this time is important. Keep props like blocks or bolsters nearby to make poses more accessible and comfortable.
Treat your yoga practice as essential self-care, not just optional exercise. This mindset helps you prioritize your practice, giving it the same importance as a doctor's appointment or work commitment. By making yoga a cornerstone of your self-care routine, you'll reinforce both the physical and emotional benefits it offers.
Finally, consider connecting with others who practice yoga for PCOS management. Whether through online groups or local classes, sharing experiences and tips can help you stay motivated, especially during tough times or symptom flare-ups.
Yoga offers a practical way to tackle the multifaceted challenges of PCOS by addressing both physical and emotional factors. By helping to lower cortisol levels, yoga breaks the cycle of stress and hormonal imbalance that often accompanies this condition.
Consistent yoga practice has been shown to bring measurable improvements in hormonal and metabolic health for women with PCOS. One of yoga's standout benefits is its ability to interrupt the stress-symptom loop. Stress can disrupt hormonal balance, and PCOS symptoms often add to emotional strain. Through mindful movement, controlled breathing, and meditation, yoga activates the body’s relaxation response, easing this cycle.
Dr. Bhanote highlights that mood disorders linked to PCOS may stem from biochemical imbalances and stress, making a mind-body approach that includes self-care particularly important.
Research also shows that yoga can reduce depression and anxiety symptoms. This improvement in emotional well-being can have a ripple effect, making it easier to maintain other healthy habits, like eating a balanced diet and getting enough sleep.
Yoga not only relieves stress but also fosters discipline, self-compassion, and body awareness. These aspects can help you build a healthier relationship with your body and its needs, supporting sustainable PCOS management.
Starting yoga doesn’t require perfect form or costly gear. Begin with gentle poses that focus on stretching and relaxation. Certified instructors who specialize in PCOS recommend practicing for 30–45 minutes, four to five days a week.
You might explore beginner-friendly classes at local studios or online platforms that offer sequences tailored to women with hormonal imbalances. These classes often include poses designed to improve pelvic blood flow and reduce stress.
Before beginning, consult a healthcare provider or certified yoga therapist, especially if you experience severe PCOS symptoms or have other health concerns. This ensures your yoga routine complements your existing treatment plan.
For more guidance on managing PCOS through lifestyle changes, check out PCOSHelp (https://pcoshelp.com). This platform provides clinically backed resources on symptom management, treatment options, and self-care strategies that pair well with a yoga practice.
Yoga offers a natural way to help women with PCOS manage testosterone levels by addressing stress and promoting hormonal balance. Stress hormones like cortisol can disrupt endocrine function, but regular yoga - especially styles focused on mindfulness and relaxation - has been shown to lower cortisol levels, benefiting overall hormone health.
Research indicates that practicing yoga three times a week for three months might reduce testosterone levels by up to 29%. It can also improve other androgen levels and boost psychological well-being. On top of that, yoga has been linked to better insulin sensitivity, which plays a key role in hormonal regulation for women with PCOS.
Adding yoga to your routine can be a calming and effective way to ease stress and support your body’s natural equilibrium.
Yoga can be a powerful tool for managing stress and easing symptoms of PCOS. If you're just starting out, try poses like the Butterfly Pose (Baddha Konasana) to boost circulation, the Bridge Pose (Setu Bandhasana) to release tension, and the Cobra Pose (Bhujangasana) to help with hormonal balance. For deeper relaxation and anxiety relief, the Reclining Butterfly Pose (Supta Baddha Konasana) is a great choice.
Adding breathing exercises to your routine can make a big difference too. Deep Breathing, where you inhale slowly through your nose and exhale through your mouth, encourages calmness and mindfulness. Another technique, Skull Shining Breath (Kapalabhati), is known for energizing the mind and reducing stress. Regular practice of these poses and breathing methods can support both your physical health and emotional well-being when dealing with PCOS.
Yes, yoga works well alongside other exercises and lifestyle adjustments to better manage PCOS. Mixing yoga with activities like aerobic workouts, strength training, or high-intensity interval training (HIIT) can help boost insulin sensitivity, aid in weight management, and ease common PCOS symptoms.
Pairing yoga with a balanced diet and healthy routines can also support hormone regulation, increase energy, and improve mental health. This well-rounded approach not only tackles physical symptoms but also encourages relaxation and reduces stress, making it a practical way to manage PCOS effectively.
