Akash Sharma
·
Advanced Yoga Teacher · The Yoga Institute Mumbai
·
May 2026 · 8 min read
As a yoga practitioner trained for 900 hours in Yogic Sciences at The Yoga Institute, Mumbai — I believe that guided breathing and a structured yogic lifestyle solves the majority of modern-day health problems faced by women across the globe. Physiology and psychology should be in sync. In most women with PCOS and PCOD, they are not. And that is where yoga science comes in.
PCOD — Polycystic Ovarian Disease — is a condition where the ovaries develop multiple fluid-filled cysts. Out of every ten eggs, nine may fail to mature and instead fill with fluid, disrupting the hormonal flow that regulates your cycle. PCOD can be managed and in many cases reversed with lifestyle intervention.
PCOS — Polycystic Ovarian Syndrome — involves a deeper hormonal imbalance, often including insulin resistance which can progress to diabetes if unaddressed. Both conditions affect the thyroid, create a tendency toward weight gain, and can trigger a cascade of symptoms that affect every area of a woman's life.
During my advanced teacher training at The Yoga Institute, one truth came up again and again in the context of women's health: chronic stress is the number one aggravating factor for both PCOS and PCOD. When cortisol remains elevated for weeks and months — from deadlines, from emotional pressure, from a nervous system that never gets to rest — your body diverts resources away from reproductive and hormonal function. Estrogen production drops. Testosterone rises. The cycle becomes irregular. Symptoms become louder. The body is not failing. It is surviving. Yoga gives it permission to do something else.
"The goal isn't to fight your body. The goal is to convince it that it's safe."— The principle behind every yoga intervention for hormonal health
At The Yoga Institute Mumbai, every health condition is approached through a four-pillar framework called AVAV — Ahar, Vihar, Achar, and Vichar. It is not a quick fix. It is a complete lifestyle reset rooted in thousands of years of yogic wisdom and validated by modern physiology. Here is what each pillar means for women with PCOS and PCOD:
These are not generic yoga poses. These are specifically selected from the Yoga Institute's PCOS protocol for their effect on the endocrine system, uterine health, and hormonal regulation. Practise them in the morning, on an empty stomach, with slow mindful breathing:
This is the part most wellness articles skip. In 900 hours of studying this, here is what I observed consistently does not help — and often makes symptoms worse:
| Approach | Reality |
|---|---|
| High intensity workouts (HIIT) | Spikes cortisol further. Worsens hormonal imbalance in the short term. Switch to low intensity first. |
| No oil/ghee completely | Healthy fats are needed for hormone production. Eliminate processed oils — not all fats. |
| Hormonal pills as first response | Mask symptoms without addressing the root cause. Lifestyle intervention should come first. |
| Skipping meals for weight loss | Triggers cortisol response, worsens insulin resistance. Regular low-glycemic meals are better. |
| Barley | Noted specifically in Yoga Institute protocol as not recommended for PCOS management. |
| Consistent low-intensity movement | Walking, swimming, gentle yoga — these work. Sustainable beats intense every time. |
| Phytoestrogen foods daily | Flaxseeds, tofu, sesame — small amounts consistently over weeks make a real difference. |
PCOS is not a life sentence. PCOD even less so. What both conditions need — above any single asana or superfood — is a nervous system that feels safe. A body that is no longer in chronic survival mode. A mind that has learned to let go of the relentless pressure it has been living under.
That is not something a pill provides. It is something a practice builds — slowly, consistently, over weeks and months. The women I have worked with who saw the most significant changes were not the ones who did the most. They were the ones who did the right things, calmly, every single day.
Physiology and psychology must sync. When they do — the body remembers how to heal itself. It has always known how. It just needed permission.
"Established in stillness, take action."— Bhagavad Gita · The foundation of every yogic healing approach
I offer private online yoga sessions specifically designed for women with PCOS and PCOD — combining the AVAV framework, tailored asana practice, pranayam, and mindset guidance. Available across India. First session at a special introductory rate. Leave your details and I will reach out within 24 hours.
Thank you! Akash will personally reach out within 24 hours to schedule your first session.
Scan to save Akash's contact