Yoga Planner for PCOS

Practice this sequence 3-4 times a week. Always listen to your body and modify poses as needed. Incorporate mindfulness and meditation to help reduce stress, which can be beneficial for managing PCOS.

Warm-Up (5-10 minutes)

Cat-Cow Pose (Marjaryasana-Bitilasana)

1-2 minutes, synchronizing breath with movement.

Child's Pose (Balasana)

1-2 minutes, deep breathing.

Main Sequence (30-40 minutes)

Butterfly Pose (Baddha Konasana)

1-2 minutes, gently pressing knees towards the ground.

Garland Pose (Malasana)

1 minute, holding with deep breaths.

Cobra Pose (Bhujangasana)

Hold for 15-30 seconds, repeat 2-3 times.

Bridge Pose (Setu Bandhasana)

Hold for 30 seconds to 1 minute, repeat 2-3 times.

Legs Up the Wall (Viparita Karani)

5-10 minutes, focusing on relaxation.

Seated Forward Bend (Paschimottanasana)

1-2 minutes, reaching for your toes and breathing deeply.

Reclining Bound Angle Pose (Supta Baddha Konasana)

3-5 minutes, allowing your knees to fall open to the sides.

Pigeon Pose (Eka Pada Rajakapotasana)

1-2 minutes each side, focusing on deep breaths.

Spinal Twist (Ardha Matsyendrasana)

1 minute each side, twisting gently and breathing deeply.

Warrior II (Virabhadrasana II)

Hold for 30 seconds to 1 minute each side, focusing on strength and stability.

Triangle Pose (Trikonasana)

Hold for 30 seconds to 1 minute each side, stretching and breathing deeply.

Boat Pose (Navasana)

Hold for 15-30 seconds, repeat 2-3 times.

Camel Pose (Ustrasana)

Hold for 15-30 seconds, repeat 2-3 times.

Cool Down (5-10 minutes)

Happy Baby Pose (Ananda Balasana)

1-2 minutes, gently rocking side to side.

Corpse Pose (Savasana)

5-10 minutes, lying still and focusing on deep, restorative breathing.