Exercise program for beginners, 3- prong approach to PCOS
Updated: Mar 10

We have received several emails in response to our previous post requesting more details and guidance in this path. I will try my best to share suggestions based on Ayurvedic principles and my clinical experience.
In the previous post, we have discussed the importance of choosing the right kind of workout for PCOS. We have also talked about finding the right balance for the exercise program which should be a combination of
Building strength and flexibility
Preventing injury
More consistency than intensity
Rest, recovery and relaxation
To achieve this, the following plan can help you to a great extent.
Warm-up and dynamic stretches- 5 minutes
Movements- 5 minutes
Asanas/ Walking- 15 minutes
Slow-sustained/Static stretches- 5 minutes
Pranayama- 5 minutes
Shavasana/Cool down- 5 minutes
The timings given for each activity in the above sequence is keeping in mind the beginners who are embarking on this fitness journey. It is good to follow these time spans for about 15 days, before increasing them. Though the timings can be increased as and when you feel more confident about your stamina and endurance, following the sequence will be still beneficial.