Yoga for Health and Wellness: 📘 30-Day Yoga Programme for PCOD Relief

A Holistic Approach to Balance Hormones and Restore Well-being

🌸 Introduction

Polycystic Ovarian Disease (PCOD) is a common condition in women, often linked to hormonal imbalance, irregular periods, weight gain, acne, and emotional stress. This 30-day yoga programme is crafted to naturally support the reproductive system, reduce stress, and promote a balanced lifestyle.

⚠️ Precautions Before You Begin

Practise on an empty stomach or after light food.
Use a yoga mat in a clean, well-ventilated space.
Avoid strenuous poses during menstruation.
Stay hydrated and maintain a calm, focused mind.

🧘 Weekly Themes

Week 1 – Hormonal Balancing & Stress Reduction
Week 2 – Stimulating Reproductive Health
Week 3 – Digestion, Detox, and Weight Management
Week 4 – Deep Relaxation & Cycle Support

🗓️ 30-Day Yoga Practice Plan

📅 Week 1: Hormonal Balance & Stress Relief

Day	Yoga Poses	Breathing	Relaxation
1	Butterfly Pose, Child’s Pose, Cat-Cow	Nadi Shodhana	Shavasana
2	Cobra Pose, Bridge Pose, Seated Forward Bend	Deep Breathing	Legs Up Wall
3	Garland Pose, Reclining Twist, Child’s Pose	Sheetali	Yoga Nidra
4	Supta Baddha Konasana, Cobra Pose, Butterfly Pose	Bhramari	Meditation
5	Cat-Cow, Seated Forward Bend, Bridge Pose	Nadi Shodhana	Shavasana
6	Camel Pose, Child’s Pose, Reclining Bound Angle	Deep Breathing	Legs Up Wall
7	Flow of Week’s Best (4 Poses)	Nadi Shodhana	Meditation

📅 Week 2: Reproductive Organ Stimulation

Day	Yoga Poses	Breathing	Relaxation
8	Bow Pose, Bridge Pose, Cobra Pose	Anulom-Vilom	Shavasana
9	Camel Pose, Supine Twist, Cat-Cow	Deep Breathing	Yoga Nidra
10	Seated Forward Bend, Garland Pose, Cobra Pose	Bhramari	Legs Up Wall
11	Butterfly, Bridge, Camel Pose	Sheetali	Meditation
12	Bow Pose, Supta Baddha Konasana, Reclining Twist	Nadi Shodhana	Yoga Nidra
13	Supported Shoulderstand, Cat-Cow, Legs Up Wall	Deep Breathing	Shavasana
14	Flow of Week’s Best (5 Poses)	Nadi Shodhana	Meditation

📅 Week 3: Digestion, Detox & Weight Management

Day	Yoga Poses	Breathing	Relaxation
15	Sun Salutation (5 Rounds), Cobra Pose, Child’s Pose	Kapalabhati	Shavasana
16	Bow Pose, Seated Twist, Bridge Pose	Deep Breathing	Legs Up Wall
17	Garland Pose, Plank, Butterfly Pose	Sheetkari	Yoga Nidra
18	Cat-Cow, Reclining Twist, Supine Pawanmuktasana	Bhastrika	Shavasana
19	Bridge Pose, Dhanurasana, Seated Forward Bend	Anulom-Vilom	Meditation
20	Chair Pose, Cobra Pose, Legs Up Wall	Nadi Shodhana	Yoga Nidra
21	Flow of Week’s Best (6 Poses)	Deep Breathing	Guided Meditation

📅 Week 4: Relaxation & Cycle Support

Day	Yoga Poses	Breathing	Relaxation
22	Reclining Bound Angle, Child’s Pose, Seated Forward Bend	Nadi Shodhana	Yoga Nidra
23	Supine Twist, Cobra Pose, Legs Up Wall	Deep Breathing	Shavasana
24	Cat-Cow, Seated Twist, Supported Bridge	Bhramari	Guided Relaxation
25	Bow Pose, Butterfly Pose, Supta Baddha Konasana	Sheetali	Meditation
26	Camel Pose, Garland Pose, Legs Up Wall	Deep Breathing	Yoga Nidra
27	Reclining Twist, Cobra Pose, Seated Forward Bend	Anulom-Vilom	Shavasana
28	Flow of Week’s Best (6 Poses)	Nadi Shodhana	Guided Meditation
29	All Restorative Poses	Deep Breathing	Yoga Nidra
30	Free Flow (Choose your favourites)	Bhramari	Self-reflection Meditation

🧾 Pose Descriptions (Selected Examples)

Butterfly Pose (Baddha Konasana): Sit with feet together and knees apart. Flap knees gently. Stimulates ovaries.
Cat-Cow (Marjariasana-Bitilasana): On all fours, alternate between arching and rounding the spine. Regulates cycle.
Cobra Pose (Bhujangasana): Lie on belly, raise chest. Strengthens abdominal organs and promotes hormonal health.
Bridge Pose (Setu Bandhasana): Lie on back, lift hips. Stimulates thyroid and balances stress hormones.
Legs Up Wall (Viparita Karani): Legs up against wall. Boosts pelvic circulation and calms mind.

🥗 Supporting Diet & Lifestyle Tips

Choose whole foods, fresh fruits, and leafy greens.
Avoid refined carbs, sugary foods, and excess dairy.
Include herbal teas: spearmint, tulsi, cinnamon.
Sleep 7–8 hours daily and stay hydrated.
Manage stress through journaling, music, or walking.

📊 Printable Practice Tracker

Day	Date	Practised? (✓)	Notes
1
2
...
30

✨ Final Thoughts

Practising yoga consistently for 30 days can have a deep impact on your physical, mental, and hormonal health. While PCOD cannot be cured overnight, yoga provides a path to manage and reduce its symptoms naturally, with lasting benefits for your reproductive and emotional well-being.