🐍 Cobra Pose

A gentle backbend that opens the chest and counters slouching. Restorative yoga can help calm the nervous system, which supports hormone balance in PCOS.

Yoga
Beginner
Hold 15–30 sec ×3
3–4× a week
Mat

How to do it

Lie face down, legs together, tops of your feet on the floor.
Place your palms under your shoulders, elbows tucked in.
Press gently into your hands and lift your chest, keeping your hips down.
Rise only as far as feels comfortable, shoulders relaxed away from your ears.
Hold, breathe, then lower slowly. Repeat 3 times.

Posture & form

Keep your hips and pelvis grounded.
Use your back muscles, not just your arms, to lift.
Draw your shoulders down and back, chest open.
Keep the back of your neck long — don’t crank your head back.

Timing & how often

Hold 15–30 seconds, rest, and repeat 3 times. 3–4× a week or whenever you feel stiff from sitting.

Stay safe

Keep the lift small and pain-free. Ease off with any lower-back pinching, and skip if pregnant.

Track it automatically

PCOS Ai times the session, estimates calories burned from your weight, and logs it to your day — so movement shows up next to your symptoms and cycle.

More on PCOS

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Get PCOS Ai

General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.