Garland Pose (Malasana)

Malasana can strengthen the pelvic floor and abdominal core while opening the hips. Bhanote says this can benefit individuals with PCOS by increasing circulation and blood flow to the pelvic region, improving metabolism, and aiding digestion.

You can use a block or two under your glutes for support until your body becomes familiar with this position.

Start with feet about a mat’s width apart. Bend your knees and lower your buttocks toward the floor to come into a squat position. Bring your hands in prayer position (anjali mudra). You can allow your thumbs to touch your sternum to help keep the chest lifted. Press your upper arms/triceps inside of your knees and stay engaged with spine straight (elbows press into knees to open the hips). Extend the low back and draw shoulder blades toward one another. Remain in this position for up to 5 breaths. Come out of it by straightening your legs. Repeat the pose for a total of three times.