Yoga for PCOD (Polycystic Ovarian Disease) occurs due to immature eggs or follicles in women’s ovaries. Symptoms of PCOS  (Polycystic Ovarian Syndrome) are similar to those of PCOD. PCOS is a more complex problem affecting the body’s metabolism differently. These metabolic and complex disorders are not treated with specific medications, but their complexities and symptoms can be managed naturally through exercises and yoga.

Yoga is a method to relieve stress in females suffering from PCOS. The importance of hormonal balance and managing stress in PCOS is very crucial. Regular yoga help in promoting weight loss, which has a major role in enhancing problems associated with PCOS. Eventually, yoga contributes to burning calories to lose weight and stabilize the mind. Health can be improved in women suffering from PCOS with yoga as it can facilitate fertility by improving hormonal balance and providing adequate blood supply. 

Some  yoga asanas to help get relief from PCOS 

  • 1. Marjaryasana
  • 2. Chakki achalasia
  • 3. Badhakonasana also called the butterfly pose
  • 4. Supta Badhakonasana is a different or modified form called reclining butterfly pose
  • 5. Bitilasana  
  • 6. Bharadvajasana is also called the Bharadvaja’s twist
  • 7. Bhuajangasana or the cobra pose
  • 8. Viparita shalabhasana also called the Superman pose
  • 9. Naukasana is the boat pose
  • 10. Dhanurasana or the bow pose
  • 11. Balasana or the child’s pose

Benefits of Yoga in PCOS

 Various benefits of yoga observed in women with PCOS

  • 1. Yoga helps in declining levels of testosterone that are beneficial in women with PCOD
  • 2. Yoga may help in maintaining fitness levels
  • 3. Women of any age can perform yoga
  • 4. Yoga helps with deep breathing and reduces stress
  • 5. Yoga is an effective routine and practice for reducing anxiety
  • 6. Reduction of chronic pain can be due to routine yoga

7 effective yoga asana for PCOD

Some of the effective yoga sanas to help women suffering from PCOS: 

  • 1. Garland Pose also called Malasana
  • 2. Bridge Pose also called Setu Bandhasana
  • 3. Bow Pose also called Dhanurasana
  • 4. Cat-Cow Pose also called Chakravakasana
  • 5. Head-to-Knee Pose also called Janusirsana)
  • 6. Butterfly Pose also called Supta Baddhakonasana
  • 7. Kapalbhati Pranayama

Yoga for Weight Loss in Case of PCOS

Losing weight is foremost way to deal with PCOS in women who are obese. Therefore, various yoga that help in losing weight in PCOS women are : 

Bridge Pose

Setu Bandha Sarvangasana or Bridge Pose is a yoga asana that helps regulate the thyroid gland’s functioning. The pose helps relax and activate the abdominal organs to relieve complications arising from menopause. 

Performing the Bridge Pose

  • 1. Start with lying down on your back and folding your knees to obtain feet at right angles to your hips.
  • 2. Place palms on the floor beside the body
  • 3. Lift the entire back upwards off the floor.
  • 4. Roll up the shoulders back, pulling the chest up until it reaches the chin
  • 5. Take a deep breath while being in the pose and stay for at least 1-2 minutes

Sun Salutation

Surya Namaskar is the sun salutation asana considered the best yoga for women suffering from PCOS. It is highly significant in losing weight and shedding fat from the hips, chest, and waist. It also helps regulate the menstrual cycle when done routinely.

Performing Surya Namaskar

  • 1. Stand calmly and in a straight position with feet together.
  • 2. Relax the shoulders and take a deep breath.
  • 3. Start lifting the arms together while inhaling, and bring both hands together like that of a prayer position in front of the chest while exhaling.
  • 4. Inhale while stretching the entire body
  • 5. Slowly bend the back in the forward direction while breathing out, and try to touch the toes slowly.  
  • 6. Straighten the right leg a little backward and keep looking straight
  • 7. Try to push up the body upwards and stay in the position for a few seconds
  • 8. Get back to the standing position slowly.

Cobra Pose

Bhujangasan is a cobra pose to relieve stress and make the body flexible.

Performing Cobra Pose

  • 1. Start with a straight back on the floor and elbows closer to the body.
  • 2. Inhale and straighten the arms, elevate the chest from the floor and recline backward.
  • 3. Try to touch the navel with the ground.
  • 4. Hold the position before exhaling for at least 15-30 seconds.

Boat Pose

Naukasana is the boat pose to focus on the abdominal region’s organs and muscles. It controls the functioning of the thyroid gland.

Performing Naukasana

  • 1. Lie on the floor and keep your arms straight beside the body.
  • 2. Start elevating the legs and arms while inhaling.
  • 3. Try to hold the boat pose for 15-30 secs before breathing the air.

Breathing Exercise

Kapalbhati Pranayam is a breathing exercise focusing on enhancing blood circulation and reducing harmful oxidative stress. The pranayam is also helpful in reducing weight, making it the most effective exercise for women with PCOD.

Performing Breathing Pranayam

  • 1. Sit in the padmasana position with closed eyes and hands on your knees.
  • 2. Start inhalation from the left nostril while using the thumb to block the right nostril.
  • 3. Gradually remove the thumb from the nostril and exhale slowly.
  • 4. Now, its time to block another nostril using the middle finger
  • 5. Repeat the pranayam or breathing exercise for at least 10- 15 minutes.

Corpse Pose 

Savasana is the corpse position for PCOS that can help de-stress women and calm their minds by keeping the hormone cortisol levels balanced. 

Performing Corpse Pose

  • 1. Start with lying on your back with hands and palms facing upwards
  • 2. Gently close the eyes and stay completely calm and motionless. Start breathing gently and be focused.
  • 3. Concentrate on breathing for 10-15 minutes.

Reclining Butterfly

Supta Baddha Konasana is a butterfly pose modified to keep the mind and body calm.

Performing Butterfly Pose (Reclining pose)

  • 1. Lie on your back  and relax for a while
  • 2. Pull legs and arms in butterfly pose, then pull both legs together.
  • 3. Hold the feet with your hands and pull them closer to the torso.
  • 4. Hold the pose for 4-5 minutes and then repeat after 4-5 minutes.
  • 5. Repeat the pose and then relax.

Child Pose

Balasana is the child pose that is considered an excellent pose or asana for hip strengthening.

 Performing Child Pose

  • 1. Start with a sitting posture with legs and hips placed on the heels.
  • 2. Slowly bend forward while inhaling and lean to the extent that the forehead touches the floor.
  • 3. Get back to the original posture while exhaling
  • 4. Repeat the asana at least 5-6 times.

Morning yoga for PCOD

  • 1. Deep breathing yoga
  • 2. Cat-cow circles
  • 3. Plank
  • 4. Down Dog

These asanas are helpful for women suffering from PCOD, but yoga must be done routinely to positively impact healthier life and hormonal balance.

Frequently Asked Questions

Is yoga good for PCOS weight loss?

Practicing yoga is a good help in losing weight in women with PCOD. The regularly done yoga help ease PCOS symptoms and decrease the hormone testosterone levels. It promotes relaxation and mind clearance to help with women’s physical and emotional health. Yoga is one part of the major treatment plan to help alleviate PCOS symptoms.

Which yoga are best for PCOS weight loss?

Best Yoga for PCOS weight loss:

 Titliasana (Butterfly pose)

  • 1. Baddha Konasana.
  • 2. Naukasana (Boat pose)
  • 3. Prasarita Padottanasana.

Can Surya Namaskar cure PCOS?

Surya Namaskar or Sun salutation can be performed at home. Weight loss, improved lipid profile, reduced waist-to-hip ratio, and menstrual cycle regulation can all be aided by doing the Sun Salutation stance at least five times per day. The asana cannot be considered as the cure of PCOS but a natural way to help with the symptoms of PCOS.

Can PCOS be reversed with weight loss?

To revert PCOS, lifestyle changes in overweight women help deal with the symptoms and long-term PCOS-related health problems. Losing excess weight by at least 5%  significantly improves complications associated with PCOS.

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