Yoga Asanas for Polycystic Ovary Syndrome| PCOS Yoga Poses

Jul 10, 2020

Polycystic ovary syndrome or PCOS is a common hormonal disorder in women and is characterized by ovarian cysts. Though all data says that it affects 5 to 10% of girls today, from what we see and listen around us, it feels more like one in every three women has PCOS, especially within the younger age bracket. To resolve the matter of PCOS it's important to know the root cause behind this hormonal disorder and also about the symptoms so that it can be dealt with in time.

What is PCOS?

It is an acronym for Polycystic Ovarian Syndrome. In this condition, the amount of androgens, which is a male hormone, in a woman’s body goes up. As a result, body morphology and functioning of internal organs changes. A lady tormented by PCOS will show most of the subsequent symptoms:

  • Cysts (fluid-filled sacs) on the ovaries, which may be seen during a sonograph.

  • Irregularity in menstruation – caused by either delayed or no ovulation.

  • Excess hair growth on the body, and acne.

  • Difficulty in reducing weight

  • Difficulty in conceiving.

Benefits of yoga for PCOS treatment

Yoga that has been adopted worldwide by people to cure different ailments, from Alzheimer’s disease to cancer, and lots more. Most frequently it's practiced alongside dhyan or meditation. Using yoga to manage PCOS has a lot of benefits:

  • It is inexpensive, unlike the various medicines and other treatments that ladies need to undertake to manage not just PCOS, but also all allied problems like excessive hair problem, etc.

  • It is non-intrusive because it doesn't involve using any device or medication.

  • Yoga has no side effects - except only the good ones like, feeling positive, healthy, and refreshed.

Best yoga poses for curing PCOS

The yoga poses for PCOS recommended below will give you abdominal compression and also massage the inner organs. These poses will help you to tone the inner organs functioning and improve blood circulation. The yoga asana for curing PCOS suggested below also helps to massage the digestive organs and improves gastrointestinal balance and their functioning. Yoga for PCOS weight loss is good to keep the metabolism under control. 

This pose is also known by other names like bound angle, and cobbler’s pose. This bound angel pose strengthens and stretches your hips and groin. This asana also helps to energies our body and it's a good pose to perform for seated meditation. Practice the butterfly pose as a resting posture, or begin the practice with it as a grounding pose - whichever way you utilize, it works well. This is one of the best PCOS yoga poses.


                                       Yoga Pose


How to do it:

  • Start the pose by sitting on the ground. 

  • Legs, back straight, and hands should be on the bottom.

  • Now, with an exhalation, bend your knees and bring the heels near to the pelvic region.

  • Then drop the knees, and touch your soles of the feet together.

  • Now clasp the hands around the ankles, toes, or shins.

  • Flap the knees up and down like a butterfly for around 3-5 minutes.


  • Improves the menstrual cycle.

  • Improves blood circulation.

  • This reduces stress.

  • Also strengthens the pelvic floor muscles.

  • Beneficial for the healthy functioning of the inner organs.

Safety and precautions 

Do not put much pressure on your knees during the practice of this pose. If you're affected by groin or knee injury, ensure you keep a blanket under the outer thighs for support. Don't perform this pose without blanket support.

Bhujangasana is an element of the sequence of yoga postures in Padma Sadhana and Suryanamaskar or Sun Salutation. This pose is also known as the Cobra Pose.



How to do it:

  • First, lie on your stomach with your toes flat on the bottom and forehead resting on the ground.

  • Keep your legs close, along with your feet and heels lightly touching one another.

  • Now place your palms down under your shoulders, keeping your elbows parallel and close to your torso. 

  • After taking a deep breath, slowly lift your head, abdomen, and chest while keeping your navel on the ground.

  • Now keep breathing with awareness, if possible, straighten your arms by arching your back as much as possible; tilt your head back and lookup.

  • Make sure that your feet are still close together.

  • Don’t overdo the stretch or overstrain yourself. 

  • Breathing out, gently bring your abdomen, chest, and head back to the ground.


  • Strengthens the spine.

  • Stretches the chest and lungs, and the abdomen.

  • Stimulates abdominal organs.

  • Helps relieve stress and fatigue.

  • Opens the heart and lungs.

  • Therapeutic for asthma.

Safety and precautions 

Avoid practicing this pose if you're pregnant, or have fractured ribs or wrists. If you have recently undergone abdominal surgeries, like for hernia then do not perform this pose. Also, avoid doing this pose if you are suffering from Carpal Tunnel Syndrome. People with spine disorders should not practice this asana.

  • Setu Bandhasana sarvangasana

In the setu bandha sarvangasana pose all of your limbs are working to make a bridge together with your body. This pose is a bridge in other ways also, because it connects your practice to other poses—namely Urdhva Dhanurasana also known as upward now pose, and Salamba Sarvangasana ( supported shoulder stand).


                   C:\Users\Pritam\Desktop\mama\pictures\setu bandhasana.jpg     

How to do it:

  • First, lie down on your back together with your knees bent and feet on the bottom. 

  • Your legs should be hip-width apart from one another.

  • Then your arms should be resting at the sides of your body with the palms facing downwards.

  • Now press the feet into the ground, take a deep breath, and gently lift your hips, rolling the spine off the ground.

  • Press your arms and shoulders on the bottom to lift your chest. Attempt to engage your legs, buttocks to lift your hips higher. 

  • Lastly, hold this position for 4-8 breaths, then return to the normal position.


  • It opens the chest, heart, and shoulders. 

  • It stretches the spine, the back of the neck, the thighs, and the hip flexors (front hip joints). 

  • Relief from stress, insomnia (guided meditation for insomnia), stress, fatigue, anxiety, headaches, and mild depression.

Safety and precautions 

Do not perform this pose if you've got a neck or shoulder injury. Always work within your range of limits and skills. If you've got any medical concerns, talk together with your doctor before practicing yoga.

  • Locust pose

This is another yoga asana that's known to benefit women suffering from ovary disorders as well as uterine disorders. As we all know PCOS affects the ovaries, then this is a good pose for PCOS. Diabetes is aPCOS complication of PCOS, and therefore the locust pose is additionally known to control diabetes (if performed every day). This is the best yoga for to get pregnant (Prenatal Yoga).



How to do it:

  • First, lie on your belly along with your legs straight. Now place your arms at your sides with palms up, your chin gently resting on the ground.

  • Then without lifting your legs or head, begin reaching forward through the top of your head and back through your toes. 

  • Now as your body lengthens, you’ll activate your major back muscles, including your erector spinal muscles- creating a stable base of support.

  • To continue reaching forward with the top of your head and backward together with your toes, slowly lifting your head, shoulders, and legs off the bottom.

  • Now pull your legs together. Lift until you start to feel a natural resistance. You should feel activated from head to toe and without strain. Your breath should be flowing easily.

  • Keep your hands rooted to the ground with a mild, downward pushing action as you extend your arms. 

  • Lastly, hold for about 5 breaths. To exit the pose, maintain elongation as you simultaneously lower your head, shoulders, and legs to the ground.


  • Strengthens your lower back muscles.

  • Tones abdominal muscles while stimulating organs.

  • Improves posture.

Safety and precautions 

Don't bend your knees, which will compromise the action of your legs and will add more pressure to your lower back. Don't raise your shoulders toward your ears, which may strain your neck muscles. Do not perform if you have got any kind of neck pain.

Paschimottanasana helps to tackle one of the most important side-effects of PCOS – Obesity and Overweight. Many girls who have PCOS find it difficult to reduce weight – Paschimottanasana is the answer to this.



How to do it:

  • First, sit down comfortably on the mat together with your legs extended out in front of you and your hands resting by your side.

  • Then stretch your hands overhead such that the tips are pointing towards the ceiling.

  • Now take a deep breath and draw your spine up long.

  • When you exhale, bend forward to touch your toes together with your hands.

  • Now your belly should be resting on your thighs and your nose should be between your knees.

  • Lastly, stay in this position for a couple of seconds then return to where you started. 


  • Helps to open up your hips. 

  • This stretch is great for runners who tend to possess tight hamstrings. 

  • It's also considered to be a relaxing pose. 

  • It's said that this pose can help relieve stress and even improve your mood.

Safety and precautions  

Avoid this pose if you've got an injury to your arms, hips, ankles, or shoulders. Don't force yourself during this pose. If you're too tight to get many bends, just do what you'll without pain.

The changing lifestyle, stress, and food habits have led to several health issues and polycystic ovarian disease or polycystic ovarian syndrome is a major concern today, especially for ladies of reproductive age. This lifestyle disease is one of the main causes of infertility among women lately. 

In India, there's an increasing trend of PCOS, mainly among the 15 to 30-year-olds. In this lifestyle disease, the ovary becomes enlarged and tiny cysts are formed in them. The disease is caused by a hormonal imbalance and you must consult your doctor to understand the reason behind the hormonal imbalance and its treatment. Other causes of the condition are depression, anxiety, unhealthy, lifestyle, and stress. 

The symptoms of PCOS include acne, thinning of scalp, facial hair, irregular periods, infertility, and pregnancy-related difficulties. Women affected by this condition usually have a higher level of male hormones and lower progesterone levels. If not treated, it could lead to serious health problems like heart condition and diabetes. In older women, PCOS could also cause uterus cancer. However, with proper diet and workout, you'll be able to manage the PCOS symptoms. Yoga is one of the simplest ways to deal with PCOS. Above mentioned yoga exercises for PCOS are some of the best yoga poses for PCOS treatment. It is also important to remember that we should not stress too much about anything, including PCOS. Stress is a key contributor to several lifestyle diseases. It is also responsible for worsening the conditions further. Hence, the goal should always be to maintain a healthy and stress-free life.

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