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If not properly handled, PCOS can lead to problems, including irregular menstruation patterns, infertility, stress, and pregnancy-related concerns. It can be inherited, the result of an unhealthy lifestyle, or it might come from a hormonal imbalance. 

How is Yoga helpful for PCOS?

The three main causes of PCOS are obesity, stress, and hormone imbalance. Yoga is a completely natural remedy for these conditions. Through weight reduction and the most all-natural and therapeutic correction of hormone imbalances, practising Yoga for PCOS can improve your health and lower your stress levels.

Research indicates that daily yoga practice for 12 weeks in a row, lasting an hour, can improve insulin, lipid, and glucose sensitivity more effectively than traditional physical exercise. Because of this, Yoga is the finest kind of exercise for PCOS.

 1. Stress relief with Yoga

PCOS may be greatly impacted by stress, which is why it’s important to de-stress, which Yoga helps with. According to studies, it helps you de-stress and lower your body’s levels of stress chemicals.

2. Yoga encourages loss of weight

One of the most prevalent symptoms of PCOS is weight gain, and yoga postures for PCOS are an excellent method to manage weight. Studies indicate that increasing your body’s total metabolism promotes the burning of calories.

3. Yoga boosts ovulation

According to studies, one of the biggest worries for women with PCOS is infertility, and Yoga is a terrific approach to address it. Yoga can improve blood circulation in the pelvic area and help you regain your neuro-hormonal balance if you have PCOS and want to become pregnant. It also lowers testosterone levels, which promotes fertility.

4. Yoga enhances metabolism in the gastrointestinal tract

Additionally, gastrointestinal issues may result from PCOS. Yoga poses improve the functioning and metabolism of the digestive organs by giving them a much-needed massage.

Best Yoga poses for PCOS 

These are the best 18 poses compiled from various proven research that will yield maximum results in treating PCOS and aid in weight loss, leading to better fertility and health. 

1. The butterfly pose, or badhakonasana

A basic and easy yoga position for PCOS is the butterfly pose. Your body will become more relaxed in this stance. It also reduces tension and discomfort associated with menstruation.

How to perform: 

As you sit, make sure your legs are apart, and your spine is straight. Next, bend your knees and bring your feet together, pressing on the heels.

Now, for one minute, begin gently and gracefully fluttering both legs like a butterfly.

2. Butterfly Pose in retraction or Supta Baddha Konasana

One of the finest yoga postures for PCOS is the downward dog, which is also a more calming position than the traditional butterfly. For novices, it may be practised with better support by placing a pillow or cushion under the hip.

How to Perform: 

You can start by lying on the ground or a yoga mat with your feet flat on the floor and your knees bent.

Draw your heels up to your groin, place your hands on the floor next to your hips, and exhale as you tense your abs.

Now, release the air as you draw your knees closer to the floor, allowing your inner thighs and groin to expand.

Put your feet together so that the soles touch the floor, and your outside edges are flat.

This position should be held for 30 to 1 minute, with your shoulders kept relaxed.

3. The Twist of Bharadvaja, or Bharadvajasana

The Bharadvaja’s twist is a calming at-home PCOS yoga posture that helps to normalise menstrual irregularities and works with your spine. It also aids in muscular and spinal relaxation and calming the nervous system.

How to perform:

Recline on the yoga mat. Arms resting on both sides of your body, legs extended in front of you.

To ensure that your weight is supported by your right buttock, bend your knees nearly to your left hip.

Place your left ankle on your right foot’s arch.

Keep your left hand on your right thigh and your right hand on the bottom at the same time.

As much as you can, twist your torso to the right, maintaining your weight on your right buttock.

After one minute, return to the starting position on the opposite side.

4. The Cobra Pose, or Bhujangasana

The cobra posture is an easy yoga asana for PCOS that can help women of all ages. This position helps to maintain healthy ovaries by calming the stomach and facilitating normal digestion. Together with lowering tension, this position also assists with digestion.

(Tip: You might not be able to perform the entire cobra stance at once, so begin with half and work your way up.)

How to perform:

With your legs together and your toes flat on the ground, lie on your stomach.

Place your elbows toward your torso and your hands beneath your shoulders.

Raise your head and torso off the floor as you take a deep breath.

Maintain as much arch in your back as you can while using both hands to support your body.

Raise your head and take in as much of your surroundings as you can.

Breathe regularly while keeping your shoulders down and away from your ears.

After 30 seconds, pause, and then take a step back to the beginning.

5. Fifth Position: Boat Pose

One of the finest yoga poses for PCOS is the boat posture. Also, it enhances the ovaries’ ability to operate, lowers body fat, and increases blood supply to the reproductive organs.

How to perform: 

With your feet together, lie on your back.

Lay your arms down by your sides.

With your hands extended toward your feet, inhale deeply and raise your head, torso, and feet off the ground.

Breathe out deeply while keeping your fingers and toes straight.

Notice how tense your abdominal and navel muscles are.

After 30 seconds of holding this posture, return to the beginning position.

6. Bow position, or Dhanurasana 

Another yoga practice that might help people with PCOS reduce symptoms is the bow pose. It also normalises menstrual cycles, eases discomfort associated with the menstrual process, and stimulates the reproductive organs.

 (Tip –  practice the position with one leg at a time or use a yoga strap if you are unable to grasp both ankles at first)

How to perform: 

Initially, you can lie on your stomach with your arms at your sides and your feet hip-width apart.

Grasping your ankles, bend your knees and approach your hips.

Elevate your legs to form an arched bow with your body as you elevate your chest off the foundation.

Breathe deeply a few times, then hold this position for thirty seconds.

After releasing the ankles, slowly rise back to your upright posture.

7. The Cat and Cow Pose, or Marjaryasana and Bitilasana

Cat and cow postures are two yoga poses that assist in releasing tension in the neck and shoulders by causing the spine to move a lot. Additionally, they strengthen and massage the muscles surrounding the reproductive organs and the neurological system.

How to perform: 

You ought to begin on all fours, after then, wait five seconds while lowering your head and arching your spine upward to resemble a cat.

Return to your starting location after that.

Sway the spine in the other direction toward the ground and continue this opposite arch with the spine as much as you desire.

Now, you may repeat these opposing arches as often as you like.

8. Prasarita Padottanasana, also known as the Wide-legged Forward Bend

By extending the spinal column, strengthening the muscles, and enhancing energy circulation, the yoga practice Prasarita Padottanasana lowers and strengthens the back. The activity also strengthens the back and leg muscles.

How to perform: 

Starting in Mountain Pose, also known as Tadasana, exhale and bring your body forward until your palms are in contact with the floor just beneath your shoulders.

To further extend your spine, press your hips toward the ceiling.

To further force the head down, extend your legs.

If your hands are off the ground for thirty seconds, you can lay yoga blocks below them.

After completing the activity, go back to where you were before.

9. Lotus Pose, or Padmasana

The yoga positions for PCOS In order to alleviate PCOS symptoms, it is essential to regulate hormone imbalances and stretch the internal organs using padmasana. It eases the discomfort of menstruation, controls blood pressure, and soothes the psyche.

How to perform: 

Stretching your spine while sitting on a yoga mat.

Next, with your right foot facing upward, lay your right knee on your left thigh.

Make sure your feet are in close proximity to your stomach.

Bend your left knee and, just as you cross your right leg over your left, cross your left foot over your right thigh.

Put your hands on your knees and take a deep inhale for a minute while maintaining a straight head.

10. Unmoving Observations, or Nispanda Bhava

Because Nispanda Bhava requires passive listening, which promotes mental calm and relaxation, it’s an excellent method for stress relief. Reducing tension and stress is crucial for treating PCOS since these factors might exacerbate the symptoms of PCOS. It offers the same health benefits of relaxation, much like conscious relaxation.

How to perform: 

With your legs extended and your back on the wall, take a comfortable seat on the floor.

To avoid feeling stiff, create room between your knees and let your head and shoulders to slack.

With your palms facing up, place your hands on your thighs at this point.

Next, focus on the background noise, which gradually decreases without focusing on any one sound.

Shut your eyes and unwind in this posture for five to ten minutes.

11. Alternate nostril breathing, or Nadi Shodhana

The nostril breathing technique used in Yoga helps to regulate hormones, quiet the mind, and relieve indigestion.

How to perform: 

Assuming a comfortable seated position.

Holding your finger on your right nose, release the air.

Take a few deep breaths, pause, and then let go.

Perform this yoga pose once for each nostril.

For optimal benefits, perform this pose for three minutes.

12. “The Bridge Pose,” or Setu Bandha Sarvangasana

Postures in Yoga For easing menopausal symptoms, the best yoga posture is Setu Bandha Sarvangasana.

And it is energising the abdominal region. It aids in thyroid function regulation, which is crucial in avoiding PCOS.

How to perform: 

Since the Bridge Pose might be difficult, start with a mild back fold.

Using your hands, bring your knees up to your chest. Then, elevate your pelvis and back off the ground.

Verify that your toes are planted firmly on the ground.

Now, use this posture to develop your pelvic and core muscles.

It should be done for a minimum of eight breaths.

13. Bending forward when seated, Paschimottanasana

For women who battle obesity and weight gain, a yoga pose for PCOS that stretches the entire body and strengthens the hamstrings is Paschimottanasana.

How to perform: 

Beginning with a forward bend when sitting.

Stretch your legs forward while maintaining an upright posture and slightly bent knees.

Then, take a breath and raise your arms.

Lastly, release the breath and lift your torso, thrusting your upper body forward on your lower body.

Hold your big toes for ten to thirty seconds at a time to repeat this posture up to three times.

14. The Corpse Pose, or Shavasana

Last but not least, the corpse posture is crucial to Yoga. It is impossible to call a yoga practice over without this last pose. People with polycystic ovarian syndrome might benefit from practising this position as it helps reduce stress and tension and calm the body and mind.

How to perform: 

When the yoga practice is over, lie on your back and close your eyes without using any blankets or pillows.

Be careful to spread your legs slightly apart. You must have total relaxation in your feet and knees.

Now, with your hands facing up and open, gently and fully relax your entire body.

With your hands facing up, place your arms at your flanks, slightly apart from your body.

After ten minutes or until you are completely at ease, carefully rise from the floor.

15. The Malasana

The pelvic floor is strengthened, and PCOS symptoms are lessened with the aid of the Malasana position.

How to Perform: 

Your feet are positioned farther apart than your hips in this yoga pose, creating a 45-degree angle.

When you release the breath, bow your knees.

Raise your arms now and press your thighs in.

As your hips descend, simultaneously raise them inward and compress your shoulders down your back.

Do this three times.

16. Surya Namaskar, or the Sun Salutation

One of the finest workouts for PCOS that you may do at home is Surya Namaskar.

At least five Sun Salutation poses per day can help decrease waist to hip ratios, boost lipid profiles, control the menstrual cycle, and aid in weight loss. For irregular periods, PCOS, and PCOD, you should incorporate Surya Namaskar into your daily yoga practice.

Advice: Don’t rush things; you don’t need to be quick. It might be helpful to take two second breaks during each posture.

17. PCOS Anulom Vilom

Since PCOS is a psychosomatic illness, it needs both medical and psychological care. A fantastic method to reduce stress and treat any health issue is to do Anulom Vilom for PCOS for at least ten to fifteen minutes every day.

In order to encourage relaxation of the mind, body, and soul, it will cleanse the energy pathways (Nadis) and allow vital energy (Prana) to flow without obstruction.

As an aside, this yoga stance has two further stages: Chandrabhedi and Suryabhedi Pranayam. These are excellent for managing issues connected to blood pressure.

18. Breathing Exercise (Kapalbhati Pranayam)

This asana is an excellent breathing practice that balances glandular production, improves blood circulation to all organs, and combats oxidative stress. It influences the pancreas positively, which aids in weight loss.

As an aside, for optimal effects, try this on an empty stomach. Do not engage in this activity when expecting.

Yoga poses for PCOS can help control menstrual and ovulation cycles, as well as lower testosterone levels in PCOS-affected women. Yoga also helps PCOS patients manage stress and anxiety, elevate their mood, and feel more balanced because of hormonal abnormalities.