10 Effective Yoga Asanas for PCOD

Introduction

Ever felt like your body just isn’t responding the way you expect it to? You’re eating healthy, walking daily, doing everything “right” but the extra weight doesn’t go away. Your periods are all over the place. Some days your skin glows, and other days it breaks out for no reason. Mood swings hit out of nowhere. You feel tired even after 8 hours of sleep.

If any of this sounds familiar, you’re not alone. These are common hormonal imbalance symptoms in females, often linked to a condition called Polycystic Ovarian Disease (PCOD).

PCOD and PCOS meaning

PCOD (Polycystic Ovarian Disease) is one of the most common hormonal disorders affecting women today. And yet, it’s often misunderstood or dismissed. Many people think PCOD and PCOS meaning are interchangeable, but they’re not exactly the same.

In PCOD, the ovaries release many immature or partially mature eggs, which can develop into cysts over time. This can lead to hormonal imbalances,especially the estrogen hormone, and cause irregular periods, weight gain, and other symptoms. PCOD is more common and generally less severe, and many women with PCOD can still ovulate regularly and conceive with lifestyle management.

If you’ve ever looked up pcos meaning, it is a more serious metabolic disorder. It involves an imbalance of reproductive hormones that can disrupt ovulation altogether, leading to infertility, insulin resistance, and a higher risk of conditions like type 2 diabetes and heart disease. Women with PCOS often have higher levels of androgens (male hormones), which can cause excess facial hair, severe acne, difficulty getting pregnant and other symptoms.

Knowing the PCOD and PCOS meaning helps you understand what your body is going through and how to support it better.

Whichever term applies to you, the impact is real. It’s not just about irregular periods or facial hair. It’s about the everyday struggle with your body, your mood, and your confidence.

Hormonal imbalance symptoms in females

PCOD happens when the ovaries release eggs that don’t fully grow. These eggs turn into small cysts over time in most cases but not everytime. This can upset the hormone balance in the body, reducing the estrogen hormone and increasing male hormones like testosterone.

The most common hormonal imbalance symptoms in females are irregular periods, acne, hair thinning, weight gain, and mood swings. These signs often show up when estrogen hormone is low, and testosterone or insulin levels are high.

What causes PCOD? It is usually a mix of factors. One major reason is insulin resistance, when the body doesn’t use insulin properly. Stress also plays a role by increasing cortisol levels causing hormonal imbalance. Lack of movement  and unhealthy eating make the symptoms of hormonal imbalance symptoms in females even worse.

PCOD doesn’t just affect your body, it impacts how you feel every day. Many women feel constantly tired, emotionally low, and mentally overwhelmed.

How to cure hormonal imbalance in females

Hormonal imbalance symptoms in females can be managed with consistent lifestyle changes. Start by eating clean, focus on whole grains, fruits, healthy fats, and seeds while reducing sugar, caffeine, and processed foods. 

Daily yoga, even for 15–20 minutes, can help regulate stress hormones like cortisol and support estrogen hormone balance. Add simple breathwork to calm your system. 

Prioritise good sleep by sticking to a regular schedule and avoiding screens before bed. Stress is a major trigger, so include calming habits like walking, journaling, or simply doing less. 

Track your symptoms and get tested if needed like thyroid, insulin, and hormone levels should be checked with a doctor’s guidance. With care and consistency, your body will start to reset and heal naturally.

Why Yoga Works for PCOD

Yoga is a way to bring the body and mind into balance. And for women with PCOD, it can be a powerful tool.

Here’s how yoga helps:

• Lowers stress by reducing cortisol levels.
• Increases blood flow to the reproductive organs.
• Helps regulate periods and hormonal cycles.
• Boosts metabolism and improves insulin sensitivity.
• Improves fertility by supporting ovulation and hormone balance.
  

Naturally, you may wonder if something as gentle as yoga can really help? The answer is yes. While medication helps manage the symptoms, adding yoga to your routine can support healing from within. Yoga calms your nervous system, reduces stress hormones, and brings your body into better hormonal balance. Over time, it helps you feel more in control not just of your health, but your life.

One Habuilder, 39, had been living with PCOD for over five years. When she joined in early 2025, she wasn’t sure yoga could help with her hormonal imbalance. But with consistent practice, early dinners, and mindful eating, she began to see real changes especially in her period cycle. Sometimes, all it takes is showing up for your body every day. 

This is why yoga is becoming a preferred option for many women looking for natural ways to cure hormonal imbalance symptoms in females.

Effective Yoga Asanas for PCOD

1. Baddha Konasana (Butterfly Pose)

How to do:

1. Sit upright. 
2. Bring the soles of your feet together.
3. Let your knees fall to the sides. 
4. Flap your knees slowly like butterfly wings.

Benefits: 

Increases blood flow to the pelvic region and supports healthy menstruation.

2. Paschimottanasana (Seated Forward Bend)

How to do:

1. Stretch your legs forward. 
2. Inhale and raise your arms. 
3. Exhale and fold forward, reaching for your toes.

Benefits: 

Relieves stress and improves digestion and insulin balance.

3. Malasana (Garland Pose)

How to do:

1. Squat down with your feet flat. 
2. Keep your spine tall.
3. Bring your palms together at your chest.

Benefits: 

Stimulates abdominal organs and boosts metabolism.

4. Ardha Matsyendrasana (Half Spinal Twist)

How to do:

1. Sit with one leg folded. 
2. Cross the other leg over it.
3. Twist your torso toward the bent knee.
4. Place the opposite elbow outside the knee for support.

Benefits: 

Aids digestion, supports liver function, and regulates hormones.

5. Chakki Chalanasana (Grinding Pose)

How to do:

1. Sit with your legs stretched wide apart.
2. Interlock your fingers and stretch your arms forward.
3. Begin making large circular motions over your legs, as if you’re rotating a grinding stone.
4. Do 5-10 rounds clockwise and then anticlockwise.

Benefits:

Stimulates ovaries, improves digestion and Increases blood flow to the pelvic area.

6. Supta Baddha Konasana (Reclining Butterfly Pose)

How to do:

1. Lie down on your back. 
2. Bring your feet together 
3. And let your knees fall open.

Benefits: 

Deeply relaxing. Helps balance reproductive and adrenal hormones.

7. Dhanurasana (Bow Pose)

How to do:

1. Lie on your stomach. 
2. Bend your knees
3. Hold your ankles and lift your chest off the floor.

Benefits: 

Stimulates ovaries and strengthens back muscles. Improves circulation.

8. Viparita Karani (Legs-Up-the-Wall Pose)

How to do:

1. Lie on your back and rest your legs against a wall. 
2. Arms should be relaxed at your sides.

Benefits: 

Calms the nervous system and promotes better hormone function.

9. Setu Bandhasana (Bridge Pose)

How to do:

1. Lie on your back.
2. Bend your knees and keep your feet flat on the floor.
3. Lift your hips upward while keeping shoulders grounded.

Benefit:

Stimulates thyroid and pelvic organs. Relieves menstrual discomfort.

10. Navasana (Boat Pose)

How to do:

1. Sit on the floor with knees bent.
2. Lift your feet off the ground and balance on your hip bones.
3. Straighten your legs and stretch your arms forward.

Benefits:

Strengthens core, supports weight loss, and boosts insulin function.

Pranayama for Hormonal Balance

Breathwork is a powerful way to support hormonal balance. It 

activates the parasympathetic nervous system, reducing stress and emotional reactivity.

If you’re exploring how to cure hormonal imbalance in females, starting with simple daily breathwork can be a gentle yet effective first step.

1. Anulom Vilom (Alternate Nostril Breathing): 

Helps in calming the mind and balancing the left and right hemispheres of the brain.

2. Bhramari (Bee Breath): 

Relieves tension and supports emotional healing.

3. Nadi Shodhana (Energy Channel Cleansing): 

Clears internal energy blocks and improves concentration.

Practice each of these for 5 to 10 minutes daily. They are best done on an empty stomach, either in the morning or before bed.

Supportive Lifestyle Tips

Yoga works best when supported by healthy habits:

• Eat fresh, home-cooked meals. Include good fats, protein and fibre.
• Hydrate throughout the day with 10-12 glasses of water.
• Sleep early and aim for 7 to 8 hours every night
• Move your body daily.
• Try to limit screen time before bed.

Hormonal imbalance symptoms in females can improve significantly when these habits are practiced consistently.

How to Begin Your Yoga Practice

Starting yoga does not require fancy equipment or special gear.

Start with 15 to 20 minutes a day. Slowly increase the time as your body feels more comfortable. What matters is showing up regularly.

If you need help, join a beginner-friendly program. Habuild offers a free yoga plan to get you started!

Conclusion

Your body is capable of beautiful things. PCOD may slow you down sometimes, but with the right care,  it can get better. With a little movement, a little breath, and a lot of self-care, you can support your body to heal.

Yoga is one of the most natural, gentle, and effective ways to do that. It helps regulate your cycle, ease hormonal imbalances, and bring back that inner balance 

You don’t need to be perfect. You just need to show up. Because when you show up with care and consistency, your body shows up for you.