Polycystic Ovarian Syndrome (PCOS) has become a common diagnosis among millions of women across the world. One of the approaches that has proven to be effective in addressing the symptoms of PCOS is yoga therapy. Apart from this, someone who does yoga also experiences other conducive benefits like balanced hormones, reduced stress, and improved fitness levels. Here we discuss the step-by-step instructions on 11 yoga poses for PCOS that are useful for the symptoms of PCOS encouraging a healthy way of life.
What is PCOS?
Polycystic Ovarian Syndrome (PCOS) is a condition characterized by hormonal imbalances and is widespread among women who are of childbearing age. This condition is influenced by the occurrence of many small-sized cysts in the ovaries, infrequent or irregular periods, and high androgen levels. These symptoms may manifest in the form of obesity, hirsutism, acne lesions, and inability to conceive. In most cases, PCOS is managed by making lifestyle changes, taking medications, and going for check-ups from time to time.
Cause of PCOS
The exact cause of PCOS is still not understood, but several factors are believed to contribute to its development:
- Genetics: PCOS has a familial correlation which indicates that there is some underlying genetic factor responsible for it. The risk of developing PCOS can be increased if a mother or a sister already suffers from the same condition.
- Hormonal Imbalances: Increased levels of male sex hormones, known as androgens, along with abnormal levels of other hormones such as luteinizing hormone (LH) and follicle-stimulating hormone (FSH) can interfere with the normal functioning of the menstrual cycle and can cause the symptoms associated with polycystic ovary syndrome.
- Lifestyle Factors: Unhealthy eating habits, physical sedentariness, and psychological stressors remain key exacerbating factors of PCOS and its symptoms.
Benefits of Yoga for PCOS
Yoga for PCOS offers a holistic approach to managing PCOS, addressing both physical and mental health. Some of the key benefits of yoga for PCOS include:
- Stress Reduction: By encouraging relaxation and awareness, yoga for PCOS alleviates stress. Excessive stress can aggravate the symptoms of PCOS by elevating levels of cortisol and insulin.
- Weight Management: Regular practice of yoga can contribute towards losing weight and keeping it off, which is important in the case of managing PCOS. This is because carrying excess weight can contribute to insulin resistance and hormonal control.
- Enhanced Circulation and Detoxification: When practised correctly, certain yoga postures that are characterised by a spine twist and backward bending help promote blood circulation and activate the lymphatic system to enhance the elimination of toxins and improve health.
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11 yoga poses for PCOS
In this section, we will explore 11 yoga for PCOS poses that can be beneficial for those dealing with Polycystic Ovary Syndrome (PCOS).
1. Bharadvajasana (Seated Spinal Twist)
How to Do It: To start off with this yoga for PCOS, bend your legs at the knees and keep your feet flat on the ground. Now, transfer the weight on your right glute and lower your left leg to the ground. Next, rotate the upper body to the right and place the palm of the right hand down on the floor behind while resting the left hand on the right knee. Maintain the posture for thirty seconds and repeat the process on the left side.
Benefits: It works in enhancing the reproductive organ activities as well as helps in balancing the hormones.
2. Chakki Chalanasana (Moving the Grinding Wheel)
How to Do It: To perform this yoga for PCOS, take a seating position with your feet straight out and set apart. clasp your hands and bring them forward in line with your shoulder. Rest backwards a little and move your hands together in circular motions. Imagine there is a huge millstone which you are rotating. Make 10 circles in each direction.
Benefits: This yoga for PCOS aids in the improvement of digestive issues and the alleviation of dysmenorrhea.
3. Bhujangasana (Cobra Pose)
How to Do It: Bhujangasana (Cobra Pose) Resting the body weight on the hands, raising the chest while keeping the elbows at an angle. Push the chest upwards and backwards while inverting the shoulder blades. Maintain this for thirty seconds.
Benefits: The Cobra Pose helps to tone the spine and encourages correct posture while also massaging the abdominal organs.
4. Dhanurasana (Bow Pose)
How to Do It: Dhanurasana (Bow Pose) Kneel and stretch your arms behind in order to catch hold of your ankles. Rise your chest and thighs from the ground, pull your shoulders back and lift your head. Maintain this position for 20-30 seconds.
Benefits: This yoga for PCOS stretches the entire front of the body, stimulates the reproductive organs and strengthens the muscles at the back. It also helps in alleviating postural imbalances and relieving dysmenorrhea.
5. Paschimottanasana (Seated Forward Bend)
How to Do It: Paschimottanasana (Seated Forward Bend) Begin by sitting on the floor with your legs extended in front of you. Breathe in and lift your arms overhead. As you breathe out, bend at the waist and reach forward trying to get your hands towards your feet. Stay in this position for 1-2 minutes.
Benefits: This position calms the mind, cuts down nervousness, and provides flexibility to the spinal cord and the back of the thighs. It stimulates the liver, kidneys, ovaries, and womb, facilitating the balance of hormones as well.
6. Vrikshasana (Tree Pose)
How to Do It: Vrikshasana (Tree Pose) Position yourself with your feet close together. Place your left foot flat on the ground and transfer your weight onto it. Lift the right leg, bending the knee and placing the bottom of the right foot against the inner thigh or calf of the left leg. Place the arms either in front of the body at heart level or above the head. Enjoy the posture for 30 seconds, and then repeat on the opposite side.
Benefits: It helps alleviate tension and bring about calmness.
7. Trikonasana (Triangle Pose)
How to Do It: Trikonasana (Triangle Pose) You just have to keep your feet apart. Turn the right leg out and the left leg slightly inward. Open the arms and parallel them to the ground. Bend at the waist reaching the right arm down towards the right ankle and raise the left arm up towards the sky. Maintain the position for 30 seconds and change to the other side.
Benefits: This yoga for PCOS also benefits the digestive system and helps in regulating hormones.
8. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
How to Do It: Ardha Matsyendrasana (Half Lord of the Fishes Pose) Begin in a sitting position with your legs straight out in front of you. Flex your right knee and bring the right foot to the outer side of the left thigh on the floor. Bring the left knee to the side and place the left foot towards the right hip. Rotate the torso to the right placing the right hand on the ground behind and the left hand on the right knee. Maintain for 30 seconds for each side.
Benefits: it is useful in balancing the levels of hormones in the body and dealing with stress.
9. Supta Baddha Konasana (Reclining Bound Angle Pose)
How to Do It: Lie on your back with your knees bent and the soles of your feet together. Let your knees drop to the side making a diamond shape with your legs. Put your hands by your sides, palms up. Remain in this position for 1-2 minutes.
Benefits: This yoga for PCOS pose activates the reproductive organs and helps with stress levels as well as anxiety.
10. Shavasana (Corpse Pose)
How to Do It: Lying on your back, keep your arms by your sides, with your palms facing upward. Draw your eyelids downwards, and relax the body from all tension, paying attention to the process of breathing. Maintain the position for about five to ten minutes.
Benefits: It also helps to ease body tension, facilitating a clearer and sharper mind.
11. Nadi Shodhana (Alternate Nostril Breathing)
How to Do It: Nadi Shodhana (Alternate Nostril Breathing) Find a pleasant seating position, keeping a straight spine. You should pinch your right nostril with the thumb of your right hand and inhale deeply through the left one deeply. Then using the ring finger of your right hand the left nostril is closed and you breathe out through the right nostril. Do this pattern for 5-10 minutes.
Benefits: This breathing technique brings harmony to the autonomous nervous system, diminishes tension and worries, as well as assists in better thinking processes. Moreover, it helps in controlling the breath and improving the breath power.
Conclusion
When it comes to the health of a person who suffers from PCOS, both physical and psychological strategies help and yoga is one of them. You can practice these 11 yoga for PCOS poses for your physical health, manage stress and increase your general wellbeing. Make sure to keep practicing as much as you can and pay attention to your body so that you may be able to make the necessary changes that fit you. People suffering from PCOS must think that Yoga is something that can cure them and make their lives better.
Yoga for PCOS FAQs
What are the best yoga poses for PCOS?
Some of the most effective yoga poses for PCOS include:
- Butterfly Pose (Baddha Konasana)
- Cobra Pose (Bhujangasana)
- Bridge Pose (Setu Bandhasana)
- Bow Pose (Dhanurasana)
Child’s Pose (Balasana) These help stimulate the abdominal organs, regulate hormone function, and calm the nervous system.
How often should I practice yoga for PCOS?
Aim for at least 30–45 minutes of yoga, 4 to 5 days a week. Consistency is key. Pairing it with deep breathing and meditation can improve hormonal health and stress response even further.
Is yoga better than other forms of exercise for PCOS?
Not necessarily better, but yoga is gentler and more sustainable for long-term hormone balance. It also addresses stress and emotional wellbeing, which are often overlooked but crucial for PCOS management.
Can beginners do yoga for PCOS, or do I need prior experience?
Absolutely! Most yoga for PCOS programs are beginner-friendly. You can start with simple poses and breathing exercises, and progress as your flexibility and comfort improve.
Does yoga help with PCOS-related weight gain?
Yes, yoga helps with weight management by improving metabolism, reducing cravings through stress control, and encouraging mindful eating. While it may not burn calories like cardio, it supports weight loss holistically.
Can yoga help improve fertility in PCOS?
Yes, yoga can enhance reproductive health by improving blood flow to the pelvic region, balancing hormones, and reducing cortisol levels, which positively impacts ovulation and fertility.
Are there any yoga poses I should avoid with PCOS?
Generally, it’s best to avoid intense backbends, inversions, or overly strenuous poses unless guided by a certified yoga therapist. Always listen to your body and focus on poses that support your hormonal and emotional balance.
How long before I see results with yoga for PCOS?
You may start noticing improvements in energy, mood, and menstrual regularity within 4–6 weeks of consistent practice. Long-term results like weight loss and hormone balance typically take 2–3 months.
Is online yoga for PCOS effective and safe?
Yes, online yoga classes for PCOS can be just as effective if guided by a qualified instructor. Choose a program tailored for hormonal health and ensure there's a focus on breathing, relaxation, and gradual progression.
