Yoga for PCOS: Benefits & Specific Poses that Can Help


Studies have found that almost all women suffer from PCOS Or PCOD, leading to multiple troubles such as weight gain.

What is PCOS?

PCOS or polycystic ovaries syndrome leads to the enlargement of the ovaries and creates cysts. There has been no definitive or well-established cause, but it can be a result of a genetic disorder.

What diseases does PCOS cause?

It makes them quite vulnerable and prone to other fatal and chronic diseases like diabetes and blood pressure. Apart from that, various other troubles such as weight gain, thinning of hair, skin troubles, etc., arise.

What is the main cause of PCOS?

There has been no definitive or well-established reason why PCOS occurs in women. Still, it can be inferred that it could be a result of a genetic disorder or an outcome of various environmental factors.

Can PCOS be cured by Yoga?

Yoga has played a significant role in keeping some of the issues caused by PCOS at bay and has been a great help in shedding off extra pounds that PCOS makes you gain. Here are some Yoga poses for PCOS and PCOD that you can do if you are struggling with the same.

Therefore, physicians advise Doing Yoga for PCOS as it has been proven to be quite effective for weight loss.

These have been a proven Yoga for PCOS cure if done regularly and with dedication

1. Bridge pose or Sethu Bandhasana

Setu Bandhasana or Bridge Pose step 3 - Yoga for PCOS
  • Lie on your back and bring your knees to a right angle with your feet on the floor.
  • Keep your hands beside your body, and your palms touch the floor.
  • Lift your whole back slowly and steadily, going from the lower to the upper.
  • Pump up your chest or pull your chin to be pushed against the chest.
  • Stay in this pose for a 1-2 mins.

2. Sun salutation or Surya Namaskar

All the steps of Surya Namaskar - yoga for PCOS and PCOD
  • It is a ten-step process.
  • Stand straight with your hands folded.
  • Inhale and stretch your whole body, from beginning to end, with your lower half pushing forward and the upper half going.
  • Keeping your spine straight, exhale and bend forwards to touch your toes. Keep your feet closed together.
  • Keeping your left leg where it is, push the right one and look upwards.
  • Bring both the leg back into a push-up position and hold.
  • Then get into the Cobra position for this next step.
  • Keep repeating these poses and keep inhaling and exhaling as you do so.

3. Cobra pose or Bhujangasana

All three steps of Bhujangasana or Cobra Pose - yoga for PCOS cure
  • Lay straight on your belly and keep your hands on your sides.
  • Put your palms down on the floor, lift your chest and try to pull it back as much as you can.
  • Keep your navel in touch with the ground.
  • Stay in this position for almost as much as 15-20 seconds, and exhale as you lose the position.

4. Boat pose or Naukasana

All three steps of Navasana or Boat Pose - benefits of yoga
  • Lie down straight on your back with palms touching the ground.
  • Inhale and start lifting your upper body and legs to form a downwards triangle, with your hips touching the floor. Keep your hands parallel to the floor.
  • Stay in this position for 15-30 seconds and release with an exhale.

5. Breathing exercise or Kapalbhati pranayam

Kapalbhati Pranayama yoga mudra - yoga for Menopause
  • Sit in a crossed leg position or Padmasana with your back straight and hands resting on the knees.
  • Put your fingers on your left nostril, blocking it, and inhale through the right nostril.
  • Then block the right nostril with your middle finger and exhale through the left nostril.
  • Focusing on your breathing, repeat this exercise for almost 15-20 minutes.

6. Corpse pose or Savasana

Savasana - Yoga for PCOS
  • Lie down straight on your back with your hands and body relaxed. Keep your hands beside your body with palms facing upward.
  • Stay in this position with your eyes closed and keep breathing as you do.
  • Stay in this position for about 15-20 minutes with a clear head and relaxed pose. Just keep concentrating on your breathing.

7. Child pose or Balasana

Shishuasana or Child Pose - yoga for PCOS and PCOD
  • Sit down with your legs folded to your back such that the knees, calves, and feet touch the ground, and your heels touch your hips.
  • Inhale and bend your upper body forwards and try to touch the floor with your forehead. Keep your hands parallel to the ground and in contact with the ground, with the palms and elbows facing downward.
  • Return to the initial position with an exhale and repeat about five to ten times.

There are numerous benefits of Yoga as it can not only work as a cure for PCOS or PCOD but also keep various feminine troubles at bay. Yoga for Menopause is also quite popular, commonly advised by physicians, and one of the most effective methods.


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