Yoga guide
Yoga can be part of the exercise that helps polycystic ovary syndrome (PCOS), now called polyendocrine metabolic ovarian syndrome (PMOS). The international guideline recommends being active whatever your weight and finds no type of exercise better than another, so yoga counts if it's what you enjoy.
The yoga evidence is thin: we found three small trials, and most of the results come from one of them, in Indian teenagers. They found changes in insulin resistance, some hormones and anxiety, but yoga isn't a cure, and these small trials don't show it balancing your hormones on its own.
This guide covers what the trials found, how to fit yoga into a week with brisk activity and strength training, poses and breathing to try, fertility and mood, and when to see a GP.
The 2023 international guideline says "Any physical activity consistent with population guidelines will have health benefits" and finds no type of exercise better than another. The NHS says to exercise regularly. Yoga counts.
We found three trials of yoga in PCOS, reported in five papers: 90 Indian girls aged 15 to 18 (three papers), 31 US women and 61 Iranian women having fertility treatment.
In the Indian trial, insulin resistance improved more with yoga than with other exercise. Two network analyses ranked yoga first for insulin resistance, but on a handful of small trials and at low certainty.
Testosterone fell a little in small trials, but reviews found the changes uncertain, and a network of 19 trials found no exercise changed sex hormones or made periods more regular.
The guideline asks for 150 to 300 minutes of moderate activity a week plus muscle strengthening on 2 days. A brisk flow can count towards the minutes; a gentle class counts as strength and relaxation, so add walking or cycling.
The NHS says "There is no cure" but treatment and lifestyle changes help. We found no study that tested claims that particular poses send blood to the ovaries.
The NHS now says "PMOS used to be called polycystic ovary syndrome (PCOS)". The new name came from a 2026 global consensus of 56 organisations, informed by 14,360 survey responses, and drops "cysts", which were inaccurate. It "affects one in eight women". Most people still search for PCOS, so we use both names.
The NHS lists the main symptoms as irregular periods or long gaps between them, excess hair growth or hair loss, weight gain or difficulty losing weight, difficulty getting pregnant, depression or anxiety, oily skin and acne, feeling very tired, and thick, dark patches of skin on the neck or armpits. The cause is unknown, "but it may be to do with hormones such as insulin and testosterone not working properly", and it raises the risk of type 2 diabetes, high blood pressure and heart disease.
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In India, girls did an hour a day of sun salutations, poses, breathing practices and meditation for 12 weeks, against a matching set of physical exercises. In the US, women did an hour of mindful yoga 3 times a week for 3 months, with breathing practices, flowing poses, restorative poses and meditation. In Iran, women did 6 weeks of 90-minute supervised sessions twice a week, with practice at home, against routine care.
Gentle yoga is light activity, like a slow walk; sun salutations and brisk flows reach moderate effort for part of a class (our yoga benefits guide). The NHS counts yoga as muscle-strengthening, but not as aerobic activity, so it adds to your 150 minutes rather than replacing them.
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We found three randomised trials of yoga in PCOS, reported in five papers. A 2026 review that searched six databases up to 21 January 2024 found five reports of randomised trials, three of them from one Indian trial in 90 girls aged 15 to 18; the others were 31 women in the US (22 finished) and 61 women in Iran. The trials were too different to combine, and none reported side effects.
Another 2026 review, searching to January 2025, counted 9 randomised trials, four of them from one research group, and couldn't combine them either. Earlier reviews reached positive conclusions from few, small studies: one pooled only 2 trials and rated the strength of evidence "low".
In the Indian trial, fasting insulin, fasting blood sugar and insulin resistance improved more with yoga than with matching physical exercise, "independent of anthropometric changes" (without weight change). A meta-analysis of 2 trials found lower fasting insulin, with "low" strength of evidence. Two network meta-analyses ranked yoga or mind-body exercise first for insulin resistance (19 and 29 trials), but the yoga results rest on 3 to 5 small trials, mostly reports of the same Indian trial, and the certainty was low or very low.
In the Indian trial, testosterone, anti-Müllerian hormone (AMH, made by the ovaries), luteinising hormone and a hair growth score fell more with yoga than with exercise. Free testosterone fell from 5.96 to 4.24 pg/mL in the 13 US women who finished the yoga group, and hair growth scores and waist size fell after 6 weeks in Iran.
But the 2026 review found the changes in testosterone and AMH statistically unclear, and a network of 19 trials found that exercise of any kind had no effect on sex hormones. Small changes are possible; yoga isn't a treatment for excess hair or acne.
Periods came a little more often with yoga in the Indian trial, and a meta-analysis of 2 trials found less menstrual irregularity, but a network of 19 trials found exercise had no effect on regular periods. Don't rely on yoga to regulate your periods.
Weight and body mass index (BMI) changed no more with yoga than with exercise in the Indian trial, and moderate aerobic exercise lowered BMI more than yoga in a network analysis. Waist and hip measurements fell in the 6-week Iranian trial.
In the Indian trial, trait anxiety (how anxious you tend to feel in general) improved more with yoga than with exercise. A network analysis found no clear effect of mind-body exercise on anxiety or depression, from 3 small studies. The guideline asks for everyone with PCOS to be checked for depression, and adults for anxiety.
Adults should aim for 150 to 300 minutes of moderate activity or 75 to 150 minutes of vigorous activity a week, plus muscle-strengthening activities on 2 non-consecutive days, and limit sitting. For modest weight loss, it suggests at least 250 minutes of moderate activity a week; teenagers, at least 60 minutes a day. It finds "a lack of evidence supporting any 1 type and intensity of exercise being better than another". Yoga isn't named in its recommendations. Exercise and Sports Science Australia's position statement says the same.
We found no peer-reviewed trial that tested whether yoga improves the chance of pregnancy in PCOS; the only trial in our search was a preprint. The Iranian trial was in women having fertility treatment, and it measured hair growth and waist size, not pregnancies.
Our editorial starting point, built on the guideline's amounts:
The trials ranged from twice-weekly classes with home practice to an hour a day, for 6 to 12 weeks. Our editorial starting point: 2 or 3 sessions of 30 to 60 minutes a week, and give it about 12 weeks.
Gentle yoga is fine while you're trying. If you could be pregnant, skip hot yoga (the US National Center for Complementary and Integrative Health advises avoiding it in pregnancy because it can cause overheating) and fast, forceful breathing such as breath of fire, which Kundalini teaching itself says not to do in pregnancy. Our exercise when trying to conceive guide says no type of exercise has been shown to help or harm fertility in itself.
The guideline recognises that many women with PCOS experience weight stigma, and it lists body image worries, fear of injury and fear of failure among barriers to talk through. Weight is one measure of health among many. If a class focuses on weight or body shape in a way that leaves you feeling worse, choose another one (our suggestion).
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The US trial included slow breathing, alternate nostril breathing and breath of fire. Fast, forceful breathing such as kapalbhati raised heart rate and blood pressure while healthy adults did it, and we found no study that tested it for PCOS on its own, so slow breathing is the safer choice if you have high blood pressure or palpitations.
We found no study that tested hot yoga in PCOS. If you enjoy it and aren't pregnant or trying to conceive, our hot yoga guide covers keeping safe in the heat.
Sun salutation A for 3 to 5 rounds, building towards 10, sun salutation B for 2 to 5 rounds, and 3 to 5 breaths in each standing pose (our editorial starting points). Step back rather than jumping, and keep the head-down parts brief if you have glaucoma or blood pressure that isn't controlled (the moves' pages).
3D demoSun salutation A (Surya Namaskar A)Intermediate · No equipment
3D demoSun salutation B (Surya Namaskar B)Intermediate · No equipment
3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipment
3D demoWarrior I (Virabhadrasana I)Intermediate · No equipment
3D demoWarrior II (Virabhadrasana II)Intermediate · No equipment
3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipmentChair pose for 3 holds of 20 to 40 seconds, boat and locust for 3 holds of 3 to 5 breaths, and bridges for 10 to 12 slow lifts (our editorial starting points). Sit-to-stands, goblet squats and band rows for 2 to 3 sets of 8 to 12, stopping with 2 to 3 reps to spare (our exercise for PCOS guide's dose).
3D demoChair pose (Utkatasana)Beginner · No equipment
3D demoBoat pose (Navasana)Intermediate · No equipment
3D demoLocust pose (Salabhasana)Beginner · No equipment
3D demoGlute bridgeBeginner · No equipment
3D demoSit to stand from a chairBeginner · A bench or box
3D demoDumbbell goblet squatIntermediate · A dumbbell
3D demoBand rowBeginner · A band + An anchor pointDoses from the moves' pages: slow breathing for at least 5 minutes, alternate nostril breathing for 3 to 5 minutes with no breath holds, reclining bound angle for 2 to 5 minutes with a support under each thigh, and corpse pose for at least 5 minutes, up to 10.
The walk and yoga workout and the vinyasa flow count towards your 150 minutes; the gentle and restorative classes are for strength, calm and recovery. Add the strength and cardio workouts from our exercise for PCOS guide.
A 45-minute session for weight loss and health: a 20-minute brisk walk, which does more for the scales, then a standing yoga flow for strength and balance.
45 minBeginner12 movesCardio machineA 30-minute beginners' vinyasa flow: sun salutations, lunges, standing poses, balances and backbends, moving with the breath at a slow pace, then a rest.
30 minBeginner16 movesNo equipmentA 20-minute flow built on sun salutations A and B, with warrior poses and a short cool-down.
20 minIntermediate8 movesNo equipmentA 20-minute beginner yoga sequence: mountain, chair, warrior II, triangle, tree, down dog, cobra and child's pose.
20 minBeginner11 movesA stepA 25-minute gentle yoga class for complete beginners and over-50s: slow breathing, a warm-up, supported standing poses, floor poses and a closing rest.
25 minBeginner14 movesNo equipmentA 45-minute restorative yoga sequence: five fully supported poses held for 4 to 10 minutes each, with slow breathing and a long final rest.
45 minBeginner6 movesFirm cushion, A wallA gentle 20-minute beginner home workout with a chair, a wall and a band: sit-to-stands, wall push-ups, band rows, step-ups and dead bugs.
20 minBeginner11 movesA bench or box, A wallA 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.
35 minIntermediate9 movesA band, A dumbbellA 25-minute walk with short faster bouts: notice your heart and breathing speed up, then settle. A gentle way to get used to the feelings of effort.
25 minBeginner5 movesCardio machine, A wallStrength and cardio across the week, with room for one or two yoga sessions.
A weekly workout plan for women: three strength days, cardio and pelvic floor training, with the evidence on periods, pregnancy and menopause.
3 training days45 minBeginner2 days a weekYour first four weeks: two, then three short strength sessions a week at home plus walks, building gently to a full routine.
2 training days20 minBeginnerThese are the same warning signs as our exercise for PCOS guide. A&E means accident and emergency. In the US, call 911 for 999, and use your doctor's urgent line or urgent care for NHS 111.
Stop exercising and call 999 for:
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If you have seriously harmed yourself or feel you may be about to, call 999 or go to A&E. For support now, call Samaritans free on 116 123, call NHS 111, or text SHOUT to 85258. In the US, call or text 988.
The Royal College of Obstetricians and Gynaecologists explains that with "fewer than three periods a year" the womb lining can thicken, and that treatment can protect it, so tell your GP if your periods are very far apart.
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"There is no cure", the NHS says, and Verity, the UK PCOS charity, says "there is no cure for PMOS, nor is there one treatment". Exercise, including yoga, is one part of managing symptoms.
Testosterone and some other hormones fell a little in small trials, but a 2026 review found the changes statistically unclear, and a network of 19 trials found no exercise changed sex hormones. Our exercise for PCOS guide grades this myth the same way.
We found no study that tested this: our search for yoga and blood flow to the ovaries found only a narrative review. Enjoy any pose you like, without the claim.
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The guideline finds no type of exercise better than another. Rankings that put yoga first rest on a few small trials, at low or very low certainty, and moderate aerobic exercise lowered BMI more than yoga in another analysis.
We found no peer-reviewed trial that tested yoga for pregnancy or live births in PCOS. Fertility treatment is something to talk through with your GP or fertility clinic.
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In the Indian trial, insulin resistance improved with yoga without weight change, and the guideline says any physical activity in line with population guidelines brings health benefits. Our exercise for PCOS guide says exercise helps whatever your weight.
The guideline asks for 150 to 300 minutes of moderate activity and strength training on 2 days a week, and gentle yoga is light activity. Yoga is a good part of the week, not all of it.
Yes, as one way to be active: the international guideline recommends exercise for everyone with PCOS (now PMOS) and finds no type better than another. Small trials found yoga improved insulin resistance and some hormone levels, but the evidence comes from a few trials, mostly one in Indian teenagers.
No. There is no cure, but exercise, eating well and treatment can help with symptoms. Yoga is one way to be active, alongside the care your GP can offer.
There's no special PCOS sequence: the trials used general yoga with sun salutations, poses, breathing and relaxation. A brisk flow can count towards your 150 minutes a week, and a gentle class counts as strength and relaxation.
Possibly. In one trial, insulin resistance improved more with yoga than with other exercise, and two network analyses ranked yoga first, but on a handful of small trials and at low certainty. Brisk activity and strength training have the larger evidence base.
Small trials reported small falls in testosterone and in a hair growth score, but a 2026 review found the changes uncertain and another analysis found no exercise changed sex hormones. The trials measured excess hair growth, not hair loss from the scalp. Treatments for excess hair, hair loss and acne start with your GP.
It might help a little, but the evidence is mixed. See a GP if you've missed 3 periods in a row or your periods have become irregular, and tell them if you haven't had a period for more than 4 months, as you may need treatment to protect your womb lining.
We found no peer-reviewed trial that tested yoga for pregnancy in PCOS, so talk to your GP or fertility clinic about treatment. Gentle yoga is fine while you're trying, but skip hot yoga and fast, forceful breathing if you could be pregnant.
On its own, not much: weight changed no more with yoga than with exercise in one trial, and moderate aerobic exercise lowered BMI more than yoga in another analysis. Exercise helps PCOS whatever your weight, and our yoga for weight loss guide covers what helps with weight.
The trials ranged from twice-weekly classes with home practice to an hour a day, for 6 to 12 weeks. A sensible plan is 2 or 3 sessions a week, with brisk walking or cycling to reach 150 minutes and strength training on 2 days.
Neither has been shown to be better, and the guideline finds no type of exercise better than another. Choose the one you enjoy, and make sure your week also includes brisk activity and strength work.
In one trial, anxiety improved more with yoga than with other exercise. Depression and anxiety are more common with PCOS, and the guideline asks for everyone to be checked and suggests talking therapy first, so see a GP if your mood is low.
We found no study that tested it. If you enjoy it and aren't pregnant or trying to conceive, the usual hot yoga advice applies; skip it if you could be pregnant.
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition such as glaucoma, high blood pressure or osteoporosis, or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.
