PCOS / PCOD Yoga Classes in Baner, Pune
A steady practice you can keep — alongside the care you already have.
Guided yoga for people living with PCOS or PCOD, near Balewadi High Street. Gentle strength, mobility, breathing and relaxation, introduced step by step and adapted to your energy. A complement to your doctor’s care, never a replacement for it.
First class free · No experience needed · Keep following your doctor’s advice.
Move · Breathe · Rest
How are you arriving today?
Choose what feels closest. We will show you where to start.
Already know you want to try it? Book a Free PCOS / PCOD Yoga Class
Is this you?
Does any of this feel familiar?
Everyone’s experience of PCOS or PCOD is different. These are some of the reasons people tell us they are looking for a steadier, gentler way to move.
Feels like“I start exercise routines and can’t keep them going.”
Intense plans that last two weeks, then stop.
- In classA fixed batch time, a pace you can sustain and a teacher who notices when you are absent. Plus one short practice to use at home.
- You may noticeA routine realistic enough to keep — which matters more than any single session.
Feels like“I’m tired a lot of the time.”
Some days, even gentle exercise feels like too much.
- In classGentler options for low-energy days, and rest treated as part of the class rather than a failure.
- You may noticeMovement that meets you where you are, instead of draining you further.
Feels like“There’s so much conflicting advice.”
Diets, videos and ‘PCOS hacks’ that contradict each other.
- In classNo miracle claims. A simple, guided practice designed to sit alongside your doctor’s advice, not compete with it.
- You may noticeOne calm, manageable thing you can do consistently.
Feels like“I feel frustrated with my body.”
Exercise that has always been about how you look.
- In classAttention on how movement feels, not how the body looks. No weighing, no comparing, and an option for every posture.
- You may noticeA kinder, more attentive relationship with movement.
Feels like“Stress seems to make everything harder.”
Tension that shows up in sleep, mood and energy.
- In classSlow breathing, a longer exhale and guided relaxation at the end of every class.
- You may noticeA familiar way to wind down that you can repeat at home, including before sleep.
Feels like“I don’t know what kind of exercise is right for me.”
Worried about doing too much, or the wrong thing.
- In classA short conversation before your first class, and a practice adapted to your experience and any advice from your doctor.
- You may noticeConfidence about where to start, and a clear sense of when to check with your doctor.
If one of these sounded like you, a single trial class is a simple way to see whether this practice suits you. Already practise yoga? See how the practices are layered in the practice guide.
Try a PCOS / PCOD class freeSupportive, not a cure
PCOS / PCOD yoga in Baner, built around a routine you can keep
International guidelines on PCOS recommend a healthy lifestyle, including regular physical activity, as part of care for everyone with the condition, and note that no single type of exercise has been shown to be better than others. Our classes offer one accessible way to move regularly: gentle strength and mobility, steady breathing and relaxation, introduced step by step and always alongside your doctor’s advice.
Start With a Free Class
Consistency over intensity
A steady, repeatable practice rather than an exhausting one.
Step-by-step progression
Foundations first; you build strength and stamina when you are ready.
Alongside medical care
A short health conversation first, and your doctor’s advice always comes first.
Something to take home
A short routine you can practise between classes.
The practice
What is PCOS / PCOD yoga?
PCOS / PCOD yoga is a regular, guided practice designed with the needs of people living with polycystic ovary syndrome in mind. It combines gentle strength and mobility, breathing and relaxation, and it works alongside — never instead of — the care of your doctor.
Understanding PCOS and PCOD
Polycystic ovary syndrome (PCOS) is a common, long-term hormonal condition that can affect periods, skin, hair, weight, mood and metabolic health, and it looks different from person to person. In India, many people also say PCOD: sometimes the two terms are used interchangeably, and sometimes PCOD describes a different or milder presentation. Your doctor is the best person to explain what your own diagnosis means.
What actually happens when you practise
You move through simple standing, seated and floor postures that build strength and mobility, learn a few calming breathing practices, and finish with guided relaxation. Every posture has an easier version, and you can rest at any time. No flexibility is required.
What a beginner can expect
- A mix of standing, seated and floor work
- Plain-language instruction; Sanskrit names explained
- An easier option for every posture
- Rest whenever you need it — no pushing through
What the evidence says
International guidelines recommend regular physical activity for people with PCOS. Studies of yoga specifically are still limited and mostly small, so we do not claim that yoga treats PCOS or changes hormone levels. What it can offer is an accessible, sustainable way to move, breathe and rest regularly.
New to yoga? Your first class is freeA look inside a class
Step inside a class at Anahat
No performance, no comparing. Just a steady voice, a group moving at its own pace, and time to rest.
Film coming soonWhat happens in a class
Your class, from arrival to rest
Classes generally follow this gentle arc, so you always know what comes next. The practices change with the group and with your experience.
- 01
Arrive
SettleSettle in with a mat, cushion or chair. First-timers have a quick, private health check-in with the teacher.
- 02
Ground
SettleSit comfortably, soften the eyes and let the day’s pace fall away.
- 03
Notice
AwarenessObserve your natural breath and how your body feels today, without changing anything yet.
- 04
Warm up
MovementGentle joint and spine movement to prepare the body.
- 05
Strength & mobility
MovementStanding, seated and floor postures that build strength and mobility, with an easier option for each.
- 06
Deeper practice
OptionalFor those ready, longer holds or a flowing sequence. Alternatives are always offered, and you are never asked to push.
- 07
Relaxation
RestCalming breathwork and guided relaxation to let the practice settle.
- 08
Close
Take-homeA short reflection, one routine to try at home, and questions answered.
Class content
Practices you may learn
Practices are introduced in three stages. No single posture or breathing technique treats PCOS; the value is in a steady, balanced practice your teacher adapts for you.
Tier 1Foundations
Suitable for most beginners
Joint and spine mobility
Gentle movement to warm up and loosen the body.
Standing postures
Steady poses such as Tadasana and a supported tree pose.
Floor postures
Simple, supported work such as cat–cow and bridge.
Natural breath awareness
Observing the breath without changing it.
Extended exhale breathing
A longer out-breath for a calmer finish.
Guided relaxation (Shavasana)
Structured rest at the end of every class.
Tier 2Building
After you are comfortable with the foundations
Surya Namaskar at your pace
Sun salutations, slowed down and adapted.
Strength-building holds
Poses such as the warriors and chair pose, held a little longer.
Alternate-nostril breathing (Nadi Shodhana)
Gentle, without breath retention.
Humming bee breath (Bhramari)
A soft hum on the exhale.
Yoga Nidra
A longer guided relaxation, lying down.
Tier 3Guided & assessed
Only with your teacher’s go-ahead
Kapalabhati (skull-shining breath)
A forceful exhale technique, traditionally a cleansing kriya.
Bhastrika (bellows breath)
Vigorous, energising breathing.
Breath retention and bandhas
Holding the breath with locks.
Vigorous or inverted postures
Introduced only once foundations are steady.
These are powerful practices. They are not suitable for everyone, including during pregnancy and for some heart, blood-pressure, respiratory or other conditions. We teach them only after a conversation about your health and once your foundations are steady. None of them is needed to benefit from a regular practice.
PCOS / PCOD yoga pairs naturally with Pranayama · Meditation
Not sure where to start? Ask on WhatsAppBenefits
What regular practice can bring
Everyone’s experience is different, and evidence on yoga specifically for PCOS is still limited. These are what a regular practice is designed to support — not medical outcomes.
- From stop-start to steady
- From pushing to pacing
- From tense to settled
Consistency matters more than intensity — a short practice, done regularly, adds up.
A movement habit you can keep
Regular activity is part of the lifestyle care recommended for PCOS; yoga is one accessible way to do it.
Strength and mobility
Standing and floor postures that build strength and ease of movement over time.
A calmer wind-down
Breathing and relaxation you can use as part of a stress-management routine.
Better body awareness
Noticing tension, energy and fatigue sooner, and responding to them.
A kinder relationship with movement
Exercise built around how you feel, not how you look.
Support for your wider care
A practice that fits alongside the lifestyle advice your doctor gives.
PCOS / PCOD yoga is a complementary wellness practice. It does not cure PCOS or PCOD, and it does not replace medication, treatment or your doctor’s advice. Please do not change any medication or treatment without your doctor’s guidance.
Try a free classWho it’s for
Who our PCOS / PCOD yoga classes are for
There is no ‘right’ body for yoga. If you can follow a voice and move at your own pace, you can begin.
This class welcomes you if…
- You have a PCOS or PCOD diagnosis and want a regular, gentle form of movement
- You are new to yoga, or haven’t exercised for a while
- You want structure without an intense workout
- You want breathing and relaxation to be part of your routine
- You have tried apps or videos but want a real teacher
- You prefer a chair or extra support (options available)
Please speak with us (and your doctor) first if you…
- Are pregnant — our Prenatal Yoga class may suit you better
- Are taking medication or following a treatment plan — please keep following it, and let us know
- Have diabetes, or blood-pressure or heart concerns
- Have significant pelvic pain, bleeding that concerns you, or have recently had surgery
- Have joint, back or other injuries
- Have a history of fainting or dizziness
This does not necessarily mean you cannot join. It means we will adapt the practice for you, and in some cases ask you to check with your doctor first. In every class: if you feel dizzy, unwell or in pain, stop and rest.
Have a health question? Talk to us before bookingPractical details
Class details at a glance
- Duration
- Shared when you enquire
- Level
- Beginner to intermediate — foundations first
- Class size
- Teacher-led — ask us about group size
- Batches
- Ask us for current timings See full schedule
- Frequency
- Regular practice matters more than long sessions — we will suggest a rhythm
- Location
- Anahat Yoga, Colours Preschool, Sr 135, Plot 128 Ram Indu Park, Near Balewadi High Street, Baner, Pune 411045
- Online
- Ask us about live online options
- Also convenient for
- Balewadi · Wakad · Pashan · Aundh
- What to bring
- Water bottle and a small towel
- What to wear
- Comfortable clothing you can move and stretch in
- Before class
- Avoid a heavy meal for about 2 hours
- Experience
- None required
- Fees
- First class free · plan options shared when you enquire
Your teacher
Learn with Dr. Vishvanath Pise
Dr. Vishvanath Pise is the founder and director of Anahat Yoga, near Balewadi High Street in Baner. He designs and guides every program at the studio and leads a team of teachers who follow the same careful, step-by-step approach. In PCOS / PCOD classes, that means realistic pacing, clear options and respect for the medical care you already have.
Steady, not strenuous. A practice you can keep is worth more than one you cannot.
- Founder & director, Anahat Yoga
- Teacher-led classes
- Studio near Balewadi High Street
In our students’ words
We publish only real reflections, shared with permission, and never health outcomes or recovery stories. While we gather them, you can read what students say about Anahat Yoga on Google.
Questions
PCOS / PCOD yoga — frequently asked questions
Can yoga cure PCOS or PCOD?
No. There is no cure for PCOS, and yoga is not a treatment for it. International guidelines recommend a healthy lifestyle, including regular physical activity, as part of care for PCOS. Yoga can be one accessible way to move, breathe and rest regularly, alongside the care of your doctor.
Do I need previous yoga experience?
No. Our PCOS / PCOD yoga classes in Baner start with simple foundations and build up gradually. Every posture has an easier option, and your teacher explains each practice in plain language.
Can yoga support a healthy lifestyle with PCOS?
It can be part of one. Guidelines recommend regular physical activity for people with PCOS and note that no single type of exercise has been shown to be better than others. Research on yoga specifically is still limited, so we present it as a supportive practice, not a medical intervention.
What happens during a class?
After a short check-in, the class moves from breath awareness and a gentle warm-up to standing, seated and floor postures, and ends with calming breathwork and guided relaxation. You can rest at any time.
Can I join if I’m not flexible or haven’t exercised in a while?
Yes. Flexibility is not a requirement, and the foundations are designed for people who are new to exercise or returning after a break. Props and chair options are available.
How often should I practise?
Regular, manageable practice matters more than long or intense sessions. Your teacher can suggest a class rhythm and a short home routine, and your doctor can advise how much activity suits you.
Is yoga enough to manage PCOS on its own?
No. PCOS care is individual and may include medical treatment, lifestyle advice and regular check-ups. Yoga can complement that care, but it should not replace anything your doctor has recommended.
Can I practise while taking medication?
In most cases, yes, but please follow your doctor’s guidance. Do not stop or change any medication because you have started yoga, and let your teacher know about anything that might affect your practice.
What if I have another medical condition?
Please speak with your doctor and with us before your first class. In many cases we can adapt the practice, and some stronger techniques will be avoided for you.
Are PCOS and PCOD the same thing?
The terms are often used interchangeably in India, though some doctors use PCOD for a different or milder presentation. Your doctor is the best person to explain what your own diagnosis means. Our classes welcome you either way.
Do you offer online PCOS / PCOD yoga classes?
Please ask us. We run live online batches for several classes and can tell you the current options for this class when you get in touch.
Is the first class really free? What happens after?
Yes, your first trial class is free, with no obligation. If you would like to continue, we will share the batch and plan options with you.
Still have a question?
We usually reply on WhatsApp within the day.
Free trial class
Your first PCOS / PCOD yoga class is on us
Give yourself one unhurried class. Move at your own pace, learn a few simple breathing practices with a teacher beside you, and leave with a short routine to use at home. If it feels right, we will help you choose a batch.
Before you book — take one slow breath with us.
- WhatsApp +91 98814 75758
- Call +91 98814 75758
- Studio hours: Mon–Sat, 6:00 AM – 8:30 PM
No payment needed. We will call or WhatsApp you to confirm your slot.
Continue your practice
Pranayama
Guided, step-by-step yogic breathing.
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Meditation
Simple, guided techniques for a quieter, clearer mind.
Explore
Prenatal Yoga
Gentle, adapted practice for each trimester.
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Postnatal Yoga
Rebuild core, pelvic floor and energy after childbirth.
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Diabetes Yoga
Gentle, guided practice alongside diabetes care.
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Hypertension Yoga
A slow, calming practice for blood-pressure concerns.
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Personal Yoga Training
One-to-one sessions at the studio, at home or online.
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Corporate Yoga
On-site and online sessions for teams.
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Teacher Training
Study yoga in depth and learn how to guide others.
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Yoga is a complementary wellness practice and is not a substitute for medical advice, diagnosis or treatment. Please consult a qualified health professional about PCOS, PCOD or any medical condition.