PCOS & PCOD · PRIVATE 1-ON-1 · LIVE ONLINE
Online PCOS Yoga Classes Built Around Your Body.
You have the diagnosis. Now you need a plan. Twelve private yoga sessions a month, sequenced for your type of PCOS, your medication, and your cycle — by a women’s health specialist who works alongside your gynaecologist.
What the evidence actually says
Can yoga help PCOS?
Yes — as part of lifestyle care, not instead of medical treatment. A 2023 meta-analysis found that structured yoga therapy of 12 weeks or more may improve cycle regularity, insulin resistance, and excess hair growth in women with PCOS, though the evidence is still graded as low. The international PCOS guideline recommends regular physical activity for everyone with the condition.
Key facts
- PCOS affects an estimated 8–13% of women of reproductive age, and up to 70% of cases are undiagnosed (WHO estimate).
- Insulin resistance is present in roughly 75% of lean women with PCOS and up to 95% of women with PCOS and obesity.
- The 2023 International Evidence-based Guideline recommends 150–300 minutes of moderate activity a week, plus muscle-strengthening on two non-consecutive days.
- No single type of exercise has been proven better than another for PCOS; the best plan is the one you can sustain.
- In two randomised trials pooled by AIIMS Rishikesh researchers, yoga therapy reduced fasting insulin and HOMA-IR more than minimal treatment.
- Yoga supports, but does not replace, medication such as metformin or hormonal treatment prescribed by your doctor.
That is why every My Yoga Vibe PCOS programme starts with an assessment of your history, reports and medication — so the sequencing fits your PCOS, not a generic routine. Book your assessment →
Signs of PCOS and PCOD
women bring to us
PCOS is diagnosed when at least two of three features are present: irregular or absent ovulation, signs of higher androgens, and polycystic ovaries on ultrasound or a raised AMH level. Day to day, it usually shows up as some mix of the signs below.
See your doctor first if you have not been diagnosed.
Several conditions, including thyroid disorders and high prolactin, can look like PCOS. If you have no report yet, our 60-second Hormone Balance Test gives you the right questions to take to your appointment. It is not a diagnosis.
Same diagnosis, different bodies
why PCOS yoga can't be one routine
Insulin resistance is common in PCOS whatever your weight, so a lean woman with PCOS still needs metabolic work. But the starting point, the pace and the priorities differ.
| PCOS with Weight Gain | Lean PCOS | |
|---|---|---|
Often Reported |
Weight around the middle, cravings, fatigue, bloating. |
Irregular cycles, acne, anxiety, low energy, normal BMI. |
What we Prioritise |
Building muscle, steady low-impact movement, cortisol-friendly pacing |
Nervous-system regulation, strength without over-training, sleep |
What Sessions Include |
Strength-focused asana and mat Pilates, longer standing sequences, breathwork for appetite and stress |
Slower strength work, restorative sequences, Yoga Nidra, pranayama for anxiety |
What We Avoid |
Starting with high-intensity work that makes you quit in week two |
Treating “normal weight” as “no metabolic work needed” |
The answer is a mix you'll keep doing
Yoga, strength or cardio for PCOS?
The 2023 international PCOS guideline found no single type or intensity of exercise works better than another for PCOS. What matters is reaching enough weekly movement and sustaining it. A 2025 network meta-analysis of 19 randomised trials (808 women) ranked yoga highest for lowering insulin resistance and testosterone, which is why yoga is the backbone of our programme, combined with strength work and walking.
Callout: Is high-intensity exercise bad for PCOS? No. Interval training has reasonable evidence in PCOS. The problem is usually starting too hard, too soon, and stopping. If you enjoy running or HIIT, we build around it rather than replace it.
How our online PCOS programme works
What to expect, and when
Hormonal change is slow biology. Most women notice sleep and energy shifting in weeks three to five, and the changes they came for, such as cycle and cravings, around weeks ten to twelve. That's why we recommend the three-month programme rather than testing it for one.
2 Ways to work with us
Private 1-on-1 or Group Session is the right answer for a named diagnosis. Many women start there, then move to a group once their practice is established.
Private 1-1 Sessions
Your body. Your goals. Your timeline.- 12 private sessions
- Custom plan, reviewed monthly
- WhatsApp support & practice notes
- Cancel or pause any month
Group Membership
Online Group Session with Personalized Approach.- Upto 10 members group size
- 12 sessions per month
- Accessibility to groups at different time
Real Women Real Results
Watch how My Yoga Vibe is changing lives — from PCOS recovery to postpartum healing to renewed energy after menopause. These are not models. These are our members.
About Our Founder
Founded by Shweta, Women Wellness Coach, RYT-1000 and Doctorate in Yoga Philosophy, with extensive experience working with women through different stages of life.
Shweta has spent ten years teaching therapeutic yoga to women with hormonal conditions, and PCOS is one of the most common reasons women come to her. She holds RYT-200, 300, 500 and 1000 certifications, is a certified pre- and postnatal yoga coach with advanced study in female anatomy and physiology, and was awarded a Doctorate in Yoga Philosophy. She has guided more than 500 women personally, in English and Hindi, across India, the Gulf, Europe and Türkiye.
“Most women with PCOS have been told to lose weight and come back. I’d rather start with what your body can do this week, and build from there.” — Shweta
PCOS yoga: questions women ask us
Read FAQs
Is PCOS the same as PCOD?
In everyday Indian usage, yes. “PCOD” is the older, more common term in India; “PCOS” (polycystic ovary syndrome) is the medical name used internationally. Both describe the same condition: irregular ovulation, signs of higher androgens, and polycystic-looking ovaries. Your programme is the same whichever name your report uses.
How long does yoga take to help PCOS?
Most women notice better sleep and energy in three to five weeks; changes in cycles and cravings tend to appear around ten to twelve weeks. The research trials that showed benefits ran for at least twelve weeks, which is why we recommend a three-month programme.
Which type of yoga is best for PCOS?
There is no single best style. Hatha, slow-flow and restorative yoga, combined with pranayama and strength work, suit most women. What matters more is matching intensity and sequencing to your presentation of PCOS, your energy and any other conditions, which is what the assessment is for.
Is yoga or the gym better for PCOS?
Neither is proven better; the international guideline finds no type of exercise superior for PCOS. Aim for 150–300 minutes of moderate activity a week plus two strength sessions. Our programme combines yoga, strength and walking, and works around gym training if you already enjoy it.
Can I do Surya Namaskar with PCOS?
Yes, for most women. We adjust the pace: slower rounds for anxiety or fatigue, more rounds with holds for strength. If you have back, knee or wrist pain, or are early postpartum, we modify it at the assessment.
Can I practise yoga while taking metformin, inositol or the pill?
Yes. Stay on everything your doctor has prescribed and tell us what you take. Yoga does not replace medication. If any medication leaves you feeling unwell during practice, tell your instructor and your doctor, and we adjust timing and intensity.
Can yoga help me get pregnant with PCOS?
Yoga can support cycle regularity and stress, but it is not a fertility treatment. If you are trying to conceive, your gynaecologist or fertility specialist leads your care. We adapt sequences around ovulation tracking and treatment cycles on their advice.
Will yoga help me lose weight with PCOS?
It can help, alongside food and sleep changes. In trials, yoga produced modest drops in BMI and waist-to-hip ratio. We track cycles, energy, cravings and strength too, because weight is slow to move and is not the only sign that things are improving.
Do online PCOS yoga classes work as well as in-person ones?
For private sessions, yes. With one instructor watching only you on video, you are corrected more often than at the back of a studio class. You also avoid commutes, which is the most common reason women stop.
I live outside India. Can I join?
Yes. We work with Indian women in the UAE, Singapore, the UK, the US and Canada. Our 6 AM IST slot is 8:30 PM on the US East Coast; our 7:30 PM IST slot is 6 PM in Dubai. Pricing is in your currency.
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