Yoga continues to evolve as a powerful wellness trend in 2025, with a growing focus on women’s health—especially for young girls and women managing menstrual discomfort and Polycystic Ovary Syndrome (PCOS).
Gentle, restorative yoga is now widely recommended by health experts to ease cramps, balance hormones, and support emotional well-being. Here are five trending yoga poses that are both accessible and effective for menstrual health and PCOS.
1. Butterfly Pose (Baddha Konasana)
Why it helps: This classic seated pose is a favorite for women dealing with irregular periods and PCOS. It opens the hips, stimulates blood flow to the pelvic region, and helps relieve menstrual cramps and lower back pain.
How to do it: Sit with your feet together and knees bent outward. Hold your feet and gently flap your knees like butterfly wings. Breathe deeply and hold for 1–2 minutes.
2. Cobra Pose (Bhujangasana)
Why it helps: Cobra pose stretches the abdomen, stimulates the ovaries, and improves circulation in the reproductive organs. It’s also effective for relieving tension in the lower back and promoting hormonal balance.
How to do it: Lie on your stomach, place your palms under your shoulders, and gently lift your chest while keeping your elbows close to your body. Hold for 30 seconds, breathing steadily.
3. Bridge Pose (Setu Bandhasana)
Why it helps: This gentle backbend strengthens the lower body, supports thyroid function, and calms the nervous system. It’s known to relieve lower back pain and menstrual discomfort, making it ideal for women with PCOS.
How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, keeping your shoulders grounded. Hold for 30 seconds, then slowly lower down.
4. Child’s Pose (Balasana)
Why it helps: Child’s pose is a restorative posture that relaxes the lower back and abdomen, reduces anxiety, and eases cramps. It’s perfect for days when you feel fatigued or need emotional comfort.
How to do it: Kneel on the mat, sit back on your heels, and stretch your arms forward with your forehead resting on the floor. Stay in this pose for 1–2 minutes, focusing on your breath.
5. Cat-Cow Stretch (Marjariasana-Bitilasana)
Why it helps: This gentle flow massages the abdominal organs, reduces bloating, and improves spinal flexibility. Regular practice encourages hormonal balance and relieves tension in the pelvic area.
How to do it: Start on all fours. Alternate between arching your back (cat) and dipping your belly while lifting your head and tailbone (cow). Move slowly with your breath for 1–2 minutes.
Yoga is not a cure for PCOS or menstrual issues, but these poses can be a gentle, empowering addition to your self-care routine, supporting both physical and emotional balance.
Post-surgery, Arjun experienced a significant improvement in his physical health /Lepra
Firoza and Rupali
