Yoga for Health and Wellness: WomensHealth

Tuesday, 29 July 2025

📘 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.

🧘‍♀️ Yoga Poses for PCOS: A Natural Way to Balance Hormones

PCOS (Polycystic Ovary Syndrome) affects many women and can cause irregular periods, weight gain, infertility, acne, and stress. Regular yoga practice helps reduce these symptoms by regulating hormones, improving insulin sensitivity, and lowering stress levels.

1. Baddha Konasana (Butterfly Pose)

Benefits: Stimulates the reproductive organs, improves blood circulation in the pelvic area, and helps regulate menstrual cycles.

How to Practice: Sit with a straight back, bring the soles of your feet together, and gently move the knees up and down like butterfly wings.

2. Bhujangasana (Cobra Pose)

Benefits: Strengthens the abdominal muscles, stimulates ovarian function, and improves digestion.

How to Practice: Lie on your stomach, place your palms beside your chest, and slowly lift your chest while keeping your elbows slightly bent.

3. Dhanurasana (Bow Pose)

Benefits: Massages reproductive organs, boosts metabolism, and relieves menstrual discomfort.

How to Practice: Lie on your stomach, bend your knees, hold your ankles, and lift your chest and legs off the ground like a bow.

4. Supta Baddha Konasana (Reclining Butterfly Pose)

Benefits: Opens the pelvic region, calms the nervous system, and reduces cortisol (stress hormone) levels.

How to Practice: Lie on your back, bring the soles of your feet together, and let your knees fall to the sides, using pillows for support if needed.

5. Setu Bandhasana (Bridge Pose)

Benefits: Stimulates thyroid and pelvic organs, improves digestion, and helps balance hormones.

How to Practice: Lie on your back with knees bent and feet flat, lift your hips while pressing your arms and feet into the mat.

6. Malasana (Garland Pose)

Benefits: Opens hips, stimulates abdominal organs, and improves bowel movement.

How to Practice: Squat down with feet flat, bring your palms together at your chest, and press your elbows gently against the inner thighs.

7. Nadi Shodhana Pranayama (Alternate Nostril Breathing)

Benefits: Reduces anxiety, balances hormones, and calms the mind.

How to Practice: Inhale through the left nostril while closing the right, then exhale through the right while closing the left, and continue alternating.