PCOS and Yoga Myths Debunked: What Women Should Truly Know This World Health Day

PCOS: four letters that bring frustration, confusion, and countless myths. With millions of women worldwide facing irregular cycles, hormonal imbalances, and weight struggles, the search for solutions never stops. Yoga is often celebrated as a game-changer, but does it really work? Or are misconceptions stopping women from experiencing its real benefits?

This World Health Day, we tap an expert to clear the air, bust the myths, and know how yoga can genuinely help in managing PCOS the right way.

Myth 1: Only Certain Yoga Poses Help with PCOS

The Truth: The biggest myth is that only a few specific poses can help! While some asanas may be more beneficial than others, yoga instructor Saurabh Bothra says the real magic lies in consistent, whole-body movement. “A well-rounded yoga practice, including stretches, strength-building, and breathwork together helps regulate hormones, improve circulation, and reduce stress. Instead of searching for the "perfect" pose, focus on moving your body daily through yoga. Just 15-20 minutes a day can create lasting change,” he explains.

The Truth: Many believe that only high-intensity workouts like cardio and strength training help with PCOS. But guess what? According to Bothra, excessive intensity can spike cortisol (the stress hormone), which worsens the symptoms. Yoga, instead, can help with its gentle yet effective approach; it can help lower cortisol levels, balance hormones, and improve overall well-being without straining the body.

The Truth: PCOS is a complex hormonal condition that requires a holistic approach—from diet and lifestyle to movement and medical guidance. While yoga can be a powerful tool in managing stress, improving insulin sensitivity, and regulating hormones, Bothra says, it is not a magical cure. Instead, think of it as a long-term support system that complements other lifestyle changes.

The Truth: You don’t need an intense 90-minute session to see results. Just 20-30 minutes daily of the right yoga asanas combined with deep breathing can make a noticeable difference. The key is consistency, not duration.

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