Yoga for Treating PCOS: Most Effective Yoga Poses

ByHarshita Gupta
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What is PCOS?

Polycystic Ovarian Syndrome, commonly known as PCOS, is a common health problem that some women face in their reproductive period. It results from an unhealthy lifestyle, hormonal imbalance, or hereditary, and if not managed wisely, it can cause issues like abnormal menstrual patterns, infertility, stress, and pregnancy-related complications.

How Does Yoga Help With PCOS?

Yoga is an entirely natural health prescription for PCOS, which are obesity, stress and hormonal imbalance. Doing yoga for PCOS can boost your health and reduce your stress levels by weight loss and correcting hormonal imbalances in the most natural and healing ways.

Studies conducted prove that practicing yoga daily for one hour for 12 consecutive weeks can be more effective than conventional physical exercise in improving glucose, lipid, and insulin sensitivity. This makes yoga the best exercise for PCOS out there!

Benefits of Yoga for PCOS

Practising yoga improves general well being and, at the same time, eases symptoms associated with certain diseases like PCOS.

The following are some benefits of PCOS exercise yoga:

1. Yoga Relieves Stress

Stress can significantly impact PCOS, which is why it is crucial to relax your mind, and that is what yoga does. Studies show that It allows you to relieve stress and reduce stress hormones in the body.

2. Yoga Promotes Weight Loss

Weight gain is one of the common symptoms of PCOS, and Yoga poses for PCOS is a great way to keep weight under control. Research shows that by boosting the overall metabolism, it encourages calorie burning in your body.

3. Yoga Enhances Fertility

Infertility is one of the main concerns of women with PCOS, and yoga is a great way to deal with it, as research suggests. Yoga for PCOS to get pregnant can help restore your neuro-hormonal balance and increase blood circulation in your pelvic region. Additionally, it reduces testosterone levels which encourages fertility.

4. Yoga Improves Gastrointestinal Metabolism

Additionally, PCOS can cause gastrointestinal complaints. Yoga postures provide much-needed massage to the digestive organs, improving their functioning and metabolism.

Best Yoga Poses for PCOS

If you are suffering from PCOS or are at risk of getting PCOS, it is best to indulge in regular Yoga. This will not cure your disease, but certainly, it helps you in easing the symptoms of PCOS.

We have compiled a list of 18 yoga poses for PCOS that can help you relieve symptoms at home:

1. Badhakonasana (Butterfly Pose)

Butterfly pose is an easy and simple PCOS yoga pose. This pose helps promote relaxation in your body. Furthermore, it relieves menstrual discomfort and stress.

How to do it –

  • Make sure your spine is straight and your legs are spread apart as you sit
  • Now bend your knees and bring your feet close together while pressing the heels
  • Now, start flapping both legs slowly and smoothly like the wings of a butterfly for one minute

 

2. Supta Baddha Konasana (Reclining Butterfly Pose)

Reclining is one of the best yoga poses for PCOS, and it’s also more relaxing than the classic Butterfly pose. It can be practised by placing a pillow or cushion under the hip to improve support for beginners.

How to do it –

  • To begin, you can lie on the ground or yoga mat with your knees turned and your feet lying on the ground
  • Bring heels close to your groin, press your palms on the floor beside your hips, and contract your abs while breathing out
  • Now, exhale as you bring your knees in toward the ground, causing your inner thighs and groin to stretch
  • Place soles of your feet together so that the outer edges of your feet are flat on the floor
  • Keep your shoulders relaxed as you stay in this position for 30 seconds to 1 minute

Side Tip: If you are a newbie, you might not be able to do the butterfly asana correctly. Do not put extra pressure on your thighs; it can cause cramps later.

 

3. Bharadvajasana (Bharadvaja’s Twist)

The bharadvaja’s twist yoga pose is a relaxing seated PCOS yoga at home that works with your spine and helps to normalise menstruation problems. It also helps to soothe the nervous system and relax the spine and muscles.

How to do it–

  • Sit on the yoga mat. With legs stretched ahead of you and your arms resting on both sides of your body
  • Bend your knees close to the left hip so that your weight rests on the right buttock
  • Rest the left ankle on the arch of your right foot
  • At the same time, keep your right hand on the bottom and your left hand on your right thigh
  • Twist your body as much as possible to the right, keeping your weight on your right buttock
  • Hold this pose for 1 minute and replace it with the original position on the other side

4. Bhujangasana (Cobra Pose)

Women of all ages can benefit from the cobra pose, a simple and easy yoga asana for PCOS. This pose encourages healthy ovaries by soothing the stomach and allowing it to function properly. This pose also helps improve digestion, as well as reduce stress.

How to do it –

  • Lie on your stomach with your toes flat on the ground and your legs together
  • Put your hands under your shoulders and elbows close to your torso
  • As you inhale deeply, lift your head and torso off the ground
  • Keep your back arched as much as you can while supporting your torso with both hands
  • Tilt your head upward and look around you as much as possible
  • Keep your shoulders down and away from your ears while breathing normally
  • Wait for 30 seconds, and return to the starting position

Side Tip: You may not be able to do the full cobra pose at once; start with half and then gradually increase.

Interested to strengthen your immune system by practicing yoga? Join our online yoga course to learn yoga and meditation.

5. Naukasana (Boat Pose)

The boat pose is one of the best yoga asanas for PCOS. Also, it helps to reduce body fat, improves blood flow to the reproductive organs, and enriches the function of the ovaries.

How to do it –

  • Lie on your back, with your feet joined together
  • Place your arms resting beside your body
  • Take a deep breath to lift your head, chest and feet off the floor with your hands stretched towards your feet
  • Keeping your fingers and toes straight, exhale deeply.
  • Feel the tension in your navel and abdominal muscles
  • Maintain this pose for 30 seconds, then bear to starting position

 

6. Dhanurasana (Bow pose)

The Bow pose is another yoga exercise that can help those with PCOS alleviate symptoms. It also stimulates the reproductive organs, relieves menstrual discomfort, and normalises menstrual cycles.

How to do it –

  • You can start by lying on your stomach with your feet positioned hip-width separated and your arms at your sides
  • Fold your knees and come close to your hips while holding onto your ankles
  • As you raise your chest off the base, raise your legs so that your body takes the form of an arched bow
  • Take a few in-depth breaths and remain in this pose for 30 seconds
  • Slowly return to the standing position by releasing the ankles

Side tip: If you cannot hold both ankles initially, then do the pose with one leg at a time or use a yoga strap.

 

10. Marjaryasana and Bitilasana (Cat and Cow Pose)

Yoga poses like cat and cow pose cause a lot of movement in the spine and help to relax tight shoulders and necks. They also stimulate and massage the abdominal muscles the reproductive organs and boost the functions of the nervous system.

How to do it –

  • You should start on all fours
  • Then, decline your head lowered and arch your spine upwards to form an arch that looks like a cat; wait for five seconds
  • After that, return to your original position
  • Continue this opposite arch with the spine as often as you like while swaying the spine in the opposing tack towards the ground
  • Now repeat these opposite arches as many times as you want

11. Prasarita Padottanasana (Wide-legged Forward Bend)

The yoga pose Prasarita Padottanasana strengthens and lowers the back by flexing the muscles, improving energy circulation, and increasing spinal column length. In addition, the exercise increases leg and back muscles.

How to do it –

  • To begin, should start with Mountain Pose or Tadasana, exhale and lower your body forward until the palms touch the floor right underneath the shoulders
  • Press your hips up to the ceiling, allowing your spine to stretch further
  • Lengthen your legs to press the head down further
  • You can place yoga blocks under your hands if your hands do not touch the ground for 30 seconds
  • Once you’ve completed the exercise, return to the starting position

 

12. Padmasana (Lotus Pose)

The PCOS Yoga poses Padmasana to stretch the internal organs and balance hormonal imbalances that are crucial to easing PCOS symptoms. It helps reduce menstrual discomfort, regulate blood pressure, and calm the mind.

How to do it –

  • Sit on your yoga mat with a stretched spine
  • Then, place your right knee on the left thigh, with your right foot pointing upward
  • Make sure that your feet rest close to your abdomen
  • Bend the left knee and cross the left foot over the right thigh in the same way as you crossed the right leg over the left
  • Place your hands on your knees and keep your head straight for one minute while you breathe deeply

At our center, our regular students who come for yoga classes tell us that they have not only lost weight but also feel healthier with more energy personalised online yoga program come regularly for yoga practice and also control your diet and food.

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