Yoga Postures for PCOS – 9 Natural Ways to Overcome PCOS

“Sudden weight gain and acne were tearing me apart. I did not know what is happening to me. Mood swings were on the rise. I was trying to conceive but I was failing. Subsequently, Negative body image pushed me into compulsive eating disorders. How hard I was trying to get rid of fat but I was not losing even an inch. Every month seeing the negative result on the pregnancy kit was a sort of nightmare for me. As a result, I started blaming myself for whatever happening to me. After diagnosed with PCOS I decided to come terms with it. How long I can be a victim of my situation. from that moment on my journey to fight with PCOS started with the help of Yoga postures”.

Ever since I started practicing yoga regularly, I noticed the physical and spiritual transformation within me. Initially, I focused on yoga postures for PCOS and gradually I got into meditation. The first thing I observed that my acne was clearing off my face and my mood swings were also getting better. The big surprise came a bit later when it came positive on the pregnancy kit

PCOS does not only take a toll on our health but it also weakens the emotional fabric of life. Since PCOS has become a part of my life, I can connect with those who are going through this. This motivated me to write about how can live with PCOS so that it could help those who are suffering. It may help you to confront the disease. Of course, Yoga can not cure PCOS but it can effectively reduce the symptoms. In the long run, yoga and meditation profoundly affects every aspect of life, be it good health, sound mind or just being happy.

So let’s start your journey with yoga and meditation to fight PCOS.

Before moving on to yoga poses for PCOS, let’s take a look at causes and symptoms.

What is Polycystic ovary Syndrome

yoga poses for pcos

Polycystic ovary or PCOS is on the rise in younger women. The hormonal disorder affects young women of childbearing age. To put it simply, Polycystic ovary syndrome is a condition where many cysts develop in ovary due to excess of androgen hormone. The cyst is fluid-filled sacks which hamper the egg production. As per the Indian journal of medical research, the prevalence of PCOS is ranging from 3.7 to 22.5% in India. Approximately one in five Indian women suffer from this endocrinal disorder. Its diagnosis comes at a very later stage and its impact on overall health could be serious. It may cause Infertility, insulin resistance, diabetes. The doctor advises birth control pills to normalize the hormonal cycle. Unhealthy eating habits, lack of exercise, inadequate sleep, and Anxiety can be blamed for this condition. Although It could be genetic also.

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Common symptoms of PCOS

Irregular menstrual cycle

Weight gain

Unwanted hair growth(Hirsutism)


Sleep Disorder

Hair Thinning

Skin Tags and patches on the folds of skin

Uncontrolled Acne

Pelvic Pain 

Mood swings, depression, and anxiety

Benefits of Yoga for PCOS

benefits of yoga for PCOS

Stress, anxiety, and overexertion has become a part of our daily lives. Yoga means union. yoga reconnects our body and mind. Practicing yoga and meditation strengthens our body and mind to cope with these and lift our spirits to our higher selves. Its a combination of emotional, physical, and spiritual transformation.

Yoga is very effective in managing the symptoms of PCOS. yoga not only reduces the physical symptoms, but it works on deep-seated stress and fear. Actually, yogic techniques other than restoring body shape, go hand in hand in detoxifying the body and relax the mind deep within. 

How to cure polycystic through yoga

PCOS is not just a physical problem, the underlying reason is much deeper. In most of the cases, deep-seated stress and depression go hand in hand in distorting hormonal secretion. Ailments are basically an alarm system that gives us the opportunity to tune our lifestyles according to bodily requirements. Yoga helps in destressing and retune our system.

The regular practice of yoga opens up and relaxes the pelvic muscles.YogaAsanas or postures also increases blood circulation. Deep Breathing and relaxation are key in restoring balance in PCOS.

As per the Patanjali Yoga Sutra, Yama, Niyama, Asana, Pranayam, Pratyahara, Dharana, Dhyana, and Samadhi are the parts of ashtanga yoga. Yoga postures(Asanas), Pranayam, and meditation(dhyana) are commonly practiced to uplift the quality of life.

For PCOS, Yoga Asana and Pranayam are the first steps in managing the symptoms.

Restorative Yoga postures for PCOS

There are a number of asanas out there to try. But 5 poses mentioned here are easy to begin with and very effective. These asanas give gentle compressions to the abdominal area as well as massages the internal organs. This leads to good circulation around the organs and helps in toning them. Asana increases the Agni in the digestive system, thus improving the gastrointestinal functions. The mentioned yoga postures for PCOS also keep the weight in check. These asanas also take care of Metabolic disorders

Baddha Konasana or Butterfly Pose 

butterfly pose for PCOS
Woman in Stretched Butterfly pose

This pose is very good for reproductive organs and for emotional healing This pose strengthens and tones the pelvic floor muscles and also stretches and relaxes the groin and hip area. It enhances the release of feel-good hormones. Practicing this yoga regularly activates the sacral chakra which opens the door for spiritual upliftments.

Suptbandhkonasana or Reverse Butterfly Pose

reverse butterfly pose
Woman in Reverse Butterfly Pose

It is a restorative pose that stimulates the ovaries, kidney, and bladder area. It gives a good stretch to the groin and hip muscles and helps in settling emotions.

Bhujangsana or Cobra Pose

benefits of yoga for pcos
Women in Cobra Pose

Cobra pose is very good for treating menstrual irregularities. It improves the blood flow around the abdominal and pelvic meridian. this pose strengthens the spine and hip muscles. It helps in relieving stress and fatigue.

Dhanurasana or Bow pose

benefits of yoga for PCOS
Woman in yoga bow pose

It stimulates reproductive organs. It strengthens the abdominal organs and groin. Therefore this pose is very effective in menstrual disorders. It is good for managing stress and effective in losing weight.

Setu Bandhasana or Bridge pose

bridge pose
Bridge Pose

This pose is good for relaxing the whole body and acts as a stress reliever. It also helps in curing metabolic disorders. As you may know, Metabolic disorders like thyroid aggravate the symptoms of PCOS. This pose also stimulates the abdominal organs.

Pranayam for PCOS

Pranayama means an extension of breath or controlling the breath. Pranayam helps in inducing a meditative state and thus helps in calming the mind. It restores the hormonal balance and reduces stress and tension. While doing Pranayama oxygenated blood reaches the brain, as a result, Improves the function of the brain.

pranayam for pcos
Woman doing Anulom Vilom Pranayam

Anulom Vilom

Alternate nostril breathing or Anulom Vilom do wonders in managing PCOS symptoms. This clears the toxins and strengthens immunity hence restores the hormonal balance. It has calming and rejuvenating effects on the mind.


Kapalbhati helps in reducing belly fat, aids in digestion, and improves the oxygen level in the body. It gives shine to face that’s why called kapalbhati.It detoxifies the body. The regular practice of this pranayama gives immense physical and mental benefits. It opens the path for achieving higher possibilities.


Bhramari known as humming bee breath is very good for managing PCOS symptoms as it releases cerebral tension. This pranayama soothes nerves, induces sound sleep, and stimulates the pineal and pituitary glands. It helps to connect to our inner selves.

Despite having multiple benefits of doing yoga asanas, You should be careful if you are doing it for the first time. It is advisable to do it under professional guidance if you are a novice.


PCOS wreak havocs on overall health. It affects multiple organs of the body thus making the matter worse. Yoga is a complete package that brings harmony between body and mind. Yoga not only restores the imbalance but it also awakens our body and mind for attaining the highest potential of our being.

To sum up, a holistic way of living brings positive changes in the outlook of life Which helps in self-acceptance. Take a step for a healthy life and start practicing these yoga postures to overcome PCOS.

Let me know your experiences about PCOS in the comments section below.

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