Скачать или смотреть 15 Minute PCOS/PCOD Yoga Routine 🧘‍♀️

🌸 To every woman navigating PCOD or PCOS — this gentle 15-minute yoga flow is for you.

Therapeutic Pelvic Yoga for Women’s Hormonal Health

Designed with love and care, this therapeutic yoga routine supports your pelvic health, improves blood circulation, and helps ease symptoms like irregular periods, bloating, stress, and hormonal imbalance.

No fancy poses, no pressure — just supportive, beginner-friendly movements using yoga blocks, straps, or even a cushion to meet your body where it is today.

You'll explore:
✔️ Pelvis-opening poses like Malasana & Baddhakonasana
✔️ Forward bends with gentle support
✔️ Restorative poses to calm the nervous system
✔️ Pranayama to soothe and reset your breath

Whether you’re newly diagnosed or have been managing PCOD/PCOS for a while, this flow offers a moment of connection and healing.

🧘‍♀️ Props Suggested: Yoga block, cushion, yoga strap or dupatta
🕉️ Level: Beginner-friendly, therapeutic

Let’s begin the healing — one breath, one pose at a time.

✨Chapters below:
00:00 - Intro & Centering in Sukhasana
00:35 - Baddhakonasana (Butterfly Pose + Forward Fold)
01:40 - Malasana (Yogic Squat) + Malasana Walk
03:04 - Devi Asana Pulses
03:35 - Ek Pada Janu Shirshasana (with Block)
04:46 - Paschimottanasana (with Strap/Cushion)
05:32 - Supta Baddhakonasana (with Blocks)
06:32 - Ananda Balasana (Happy Baby Pose)
07:16 - Setu Bandhasana (Bridge Pose Repetitions)
08:00 - Bhujangasana to Shashankasana Flow
09:08 - Vakrasana Forward Fold
10:00 - Cat-Cow + Hip Circles
10:42 - Dynamic Tiger Pose
11:18 - Viparita Karani (with Support)
11:48 - Shavasana (Relaxation)
12:33 - Anulom Vilom Pranayama
13:54 - Benefits Recap & Closing

Music by LiteSaturation from Pixabay