Best Yoga Poses for Women With PCOS

Polycystic Ovarian Syndrome (PCOS) is a hormonal condition that affects up to 10 million women in the world, yoga is a strong healing force. Other signs and symptoms of PCOS include excess testosterone, mood instability, hair growth in unwanted places, acne, excess insulin, weight gain, and irregular menstrual cycles.

7 Poses for Healing PCOS

Bhadrasana (Butterfly pose):

This is an effective yoga asana for those who are experiencing PCOD. It beats stress and relieve menstrual discomfort. Sit on the floor with legs stretched out. Fold both the legs and bring them close to each other. The souls of the feet must touch each other. Use the hands to hold the toes of the feet. Pull the legs towards the perineum. The legs should rest on the ground, touching the floor. This will require a good amount of flexibility in the beginning. Keep the spine straight and relax the trunk especially the shoulders. Maintain this final pose for as long as comfortable. The breathing can be slow and rhythmic. For physical benefits, practice the final pose with awareness of breath at the nose tip. For spiritual benefit one may also practice awareness of the Mooladhara chakra.

Sun Salutation (Surya Namaskar):

The twelve Yoga poses in the Sun Salutation is good to enhance flexibility in the body as well as effective in controlling hormonal imbalance. Surya Namaskar is also helpful in controlling of weight. Sun Salutation helps to de-toxify and de-stress the entire system.

Bhujangasana (Cobra pose):

Cobra pose in yoga exerts pressure on the stomach and helps to stimulate ovarian function. It has many advantages like improves digestion, bust stress, good for chest, lungs, and shoulder.

Naukasana (Boat pose):

Naukasana is good in case of PCOS as the boat pose put excess pressure on the abdominal region.

Dhanurasana (Bow pose):

Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place your arms on the side of your body. Slowly, fold your knees up and hold your ankles with your hands. Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs. Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones. Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side. Repeat for a few sets.

Warrior pose (Superman pose):

From High Lunge pose with the right knee bent, engage the legs to ground down through the feet, and inhale the hands up to the bent knee. Use the arms to draw the torso back slightly. Make sure the right knee is directly over the right ankle.  Bring the hands to the hips and square the hips and the shoulders to the front wall. Relax the shoulders down and draw the shoulder blades towards the spine to open the chest.

Inhale the arms over the head in a H position with the palms facing each other, or bring the palms together crossing the thumbs, or interlace the fingers together and point the index finger up. Keep the shoulders relaxed and the chest lifted. To go deeper, bring the palms together and carefully arch back and look up towards the ceiling. Inhale deeply into the belly and chest, exhale press into the feet, fingers and crown, feeling your body expanding out in 5 directions. Keep breathing and hold for 3-6 breaths. To release, exhale and lower the hands down to the floor.

Shavasana (Corpse pose):

This is good yoga asana for women suffering from PCOS. Begin lying down on the floor. Straighten your legs long down the mat and bring your feet out wide. Let your toes fall outward. Bring your arms down alongside your body with your palms face up. Close your eyes and take a few deep breaths. Then, find a natural breath and allow your mind and body to relax. Hold this pose for 3-5 minutes.

With regular practice you will start seeing results.


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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