9 Asanas for PCOS: Yoga for PCOS Treatment at Home

Dr. Dhanashri Chaudhari

Medically reviewed by

Dr. Dhanashri Chaudhari

Gynaecologist and Obstetrician

10 min read

Key Takeaways

  • PCOS is an endocrine disorder characterised by excess androgen in women
  • Yoga for PCOS aims to stimulate abdominal organs and increase circulation
  • Effective PCOS yoga exercises include dhanurasana and bhujangasana

PCOS is short for Polycystic Ovary Syndrome. In the simplest terms, PCOS is an endocrine disorder that affects a women’s hormone levels. Women who are in their reproductive years may suffer from this condition. It is marked by an increase or excess of male hormone (androgen) in the body. Here is a list of yoga for PCOS. 

PCOS results in a number of problems. Women suffering from PCOS may experience the following. 

  • Excessive hair growth on the face and body
  • Suffering from irregular menstrual cycles
  • Undergoing balding and severe acne
  • Having difficulties in getting pregnant.

Women with PCOS typically have many small follicles (resembling sacs) in their ovaries, each containing an immature egg. These eggs don’t mature sufficiently. As a result, they don’t trigger ovulation. When you bring PCOS under control, you can prevent complications such as type-2 diabetes and heart diseases.

Effective and Easy Yoga for PCOS

Now you know that when it comes to PCOS vs PCOD exercise, yoga for pcos is an excellent choice. But it’s important to pick the right asanas. Poses that increase blood flow to your pelvic region and gently stimulate your abdominal area go hand-in-hand with yoga and PCOS. Take a look at a few such yoga asanas for PCOS that you can perform.

1. Supta Baddha Konasana

This is one of the yoga poses for PCOS that stimulates your ovaries and also encourage circulation. 

Supta Baddha Konasana Yoga for PCOS

Step to do Supta Baddha Konasana:

  • First, lay down on your mat. Bend your knees and place your arms by your side. Make sure that your palms are facing upwards.   
  • Next, position your feet in a way that the soles of your feet are touching each other 
  • They must touch each other from toe to heel
  • Once you do this your knees will fall towards either side 
  • Push them further outwards, if possible
  • When you do this correctly, the lower half of your body will form a diamond shape  
  • While lying down in this position, breathe deeply for as long as you can
Additional Read: PCOS Diet Chart

2. Dhanurasana 

When you search for the ‘best yoga for PCOS’, this pose will definitely show up. It stimulates your reproductive organs and provides relief from menstrual cramps. Also, it gives your body a good stretch! 

Dhanurasana Yoga for PCOS

Step to do Dhanurasana:

  • Lie down on your stomach. Keep your hands by your side and feet apart
  • Bend your legs at your knees and lift them upwards
  • Reach backwards with your arms and hold each ankle from the outside 
  • Lift your head, neck and chest as far as possible
  • Relax your neck and shoulders, and look forward 
  • Hold the position for as long as possible, breathing deeply throughout 

3. Chakravakasana 

When it comes to yoga for PCOS, asanas such as Chakravakasana is perfect for beginners. 

Chakravakasana Asanas for pcos

Step to do Chakravakasana:

  • Go down on all fours on your yoga mat
  • Distribute your weight evenly between your palms and knees. Make sure that your knees are directly under your hips and your wrists are under your shoulders.
  • Keep your back as flat as possible
  • Next, push your stomach downwards, towards the floor
  • At the same time, pull your shoulders back and lift your head upwards. Ensure that you don’t move your arms and buttocks.
  • Next, push your stomach and ribcage upwards, towards the ceiling, to create an arch
  • Drop your head as if you were trying to touch your chin to your chest

4. Bhujangasana 

Bhujangasana is one of the most effective PCOS yoga exercises. It stretches all abdominal organs and encourages your ovaries to function optimally. 

Bhujangasana  Asanas for pcos

Step to do Bhujangasana:

  • Lie down on your stomach. Ensure that the tops of your feet make contact with your mat. 
  • Place your palms directly under your shoulders
  • Rest your feet, legs and pelvic region on the mat and straighten your arms, lifting your head and torso. Push your palms into the mat and arch your back as you do so.
  • Look forward and ensure that you don’t tighten or scrunch your shoulders
  • Hold the position for as long as possible, breathing deeply throughout

5. Setu Bandha Sarvangasana

When it comes to yoga for PCOS you should practice a lot of poses that help regulate the function of your thyroid. Your thyroid is significantly connected to PCOS. One of these effective PCOS yoga poses is the Setu Bandha Sarvangasana.

Setu Bandha Sarvangasana Asanas for pcos

Steps to do Setu Bandha Sarvangasana:

  • To start with this posture, lie on your back and fold your knees
  • Then use your folded legs to create a 90-degree angle between your hips and feet
  • Now, place your palms on the floor by your body, facing downwards
  • Next, slowly lift your lower back, mid-back, and upper back off the floor
  • Do not thrust the middle part of the body at once; lift your body gradually and remain steady to maintain balance
  • Try lifting your shoulders next and pull your chest up to the chin
  • Maintain normal breathing and keep your pace balanced to hold the position for 1-2 minutes

6. Naukasana

Another good exercise for PCOS is naukasana. This is better known as the boat pose and helps maintain strength in the middle part of the body. Naukasana is a very good pose of yoga for PCOS that helps strengthen the abdominal muscles and heals your organs from within.


Steps to do Naukasana:

  • To start with this exercise for PCOS, lie on your yoga mat
  • Keep your arms straight and besides your body, with your palms facing the floor
  • Now, inhale slowly and elevate your legs and arms
  • Lift your arms parallel to the floor and your legs in an upward angle too
  • Your end pose will look like a boat and the upside-down letter ‘A’
  • Continue breathing normally and maintain this pose for 1-2 minutes

7. Savasana

This asana of yoga for PCOS is an excellent pose that helps you relieve stress and keep your body at peace to maintain its internal calm. This exercise for PCOS helps maintain the body’s equilibrium and balance and is also known as the resting posture.


Steps to do Savasana:

  • To perform this pose, lay on your back; your back should be flat against the mat
  • Now, place both your hands on the floor next to your body and keep the palms facing up
  • It is important to feel at ease and completely relaxed when performing this PCOS yoga pose. Keep your eyes closed and remain immobile to maintain this posture
  • When in savasana, take deep and slow breaths through your nose and exhale softly
  • You can maintain in this position for 10 minutes before you bring your body back to the original pose

8. Balasana

When choosing the right exercise for PCOS, you can pick Balasana as it is one of the best asanas for improving your hip strength. Even though it is not compulsory to perform yoga poses on an empty stomach, this PCOS yoga pose does require you to not have a full stomach.


Steps to do Balasana:

  • To start with, sit on your knees and keep them close together
  • When sitting in this position, your hips should touch your heels
  • Now, slowly begin inhaling and from this position bend forward to lean your forehead on the ground
  • Try to touch your forehead on the floor and maintain this pose for some time
  • Alternatively, you can repeat this position 5-6 times; each time you exhale, come up and then repeat the pose

9. Shalabhasana

This exercise for PCOS boosts your ovary functions and also helps maintain your body’s insulin resistance and sugar levels within the normal range.


Steps to do Shalabhasana:

  • To practice this pose of yoga for PCOS, just lay down on your yoga mat facing down
  • Your body should rest on your stomach
  • Now that you are in a comfortable position, try to keep your hands beside your body
  • While maintaining your hands at a position where they face thighs, try to lift your body from the floor by lifting your feet off the floor without losing balance or lifting your pelvis
  • Maintain normal breathing and hold this position for 15-20 seconds
  • You can relax and repeat this exercise for PCOS for 5-6 times

Yoga Asanas to Treat PCOS at Home

yoga poses to cure pcos

Benefit of Yoga for PCOS

Doctors don’t know the exact cause for PCOS, but a common indicator is weight gain. So, they do recommend a healthy diet and exercise for weight loss. Studies suggest that by losing around 5–10% of weight, you can improve PCOS symptoms.

While you can do any form of exercise, there are many benefits of yoga for irregular periods and PCOS. Firstly, studies prove that yoga lowers testosterone levels. Moreover, it suits all fitness levels. Whether you have never exercised before or are an athlete, there is something for everyone. Asanas for PCOS are also low-impact. This means that even those who can’t bear too much pressure on their joints can practise it.

Also, when practising yoga for PCOS, weight loss isn’t the only benefit. Yoga also offers relaxation and improves one’s mood. As PCOS patients run the risk of suffering from anxiety and depression, this outcome is extremely beneficial.

Additional Read: Importance of Yoga in Modern Life

PCOS is short for Polycystic Ovary Syndrome. In the simplest terms, PCOS is an endocrine disorder that affects a women’s hormone levels. Women who are in their reproductive years may suffer from this condition. It is marked by an increase or excess of male hormone (androgen) in the body. Apart from these exercises, you can also try kapalbhati, surya namaskar for PCOS and ayurvedic treatment for PCOS.


While this form of exercise helps manage PCOS, don’t turn to yoga to cure PCOS. This is because exercising is one part of a larger treatment plan. Consult a doctor to know about all the things you should do. He/she will also be able to give you pointed information about yoga for PCOS treatment or yoga for PCOD problem as well as address the condition’s other problems, such as PCOS hair loss.

To find the best doctor for PCOS, use the Bajaj Finserv Health. You can view a list of endocrinologists or PCOS specialists in your city. Thereon, book an online consultation or in-person appointment as per your convenience. In doing so, you get access to exciting discounts and deals from empanelled healthcare partners. These benefits and others like it are just a one step away.

Published on 30 Jun 2021Last updated on 15 Dec 2022
  1. https://www.healthline.com/health/yoga-for-pcos,
  2. https://www.healthline.com/health/polycystic-ovary-disease
  3. https://www.webmd.com/women/what-is-pcos
  4. https://www.mayoclinic.org/diseases-conditions/pcos/symptoms-causes/syc-20353439
  5. https://www.artofliving.org/in-en/yoga/yoga-for-women/yoga-for-pcos
  6. https://www.yogajournal.com/poses/reclining-bound-angle-pose/
  7. https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/10-effective-yoga-poses-for-pcos-and-hormonal-imbalance/photostory/77952332.cms
  8. https://bebodywise.com/blog/best-yoga-poses-for-pcos/#cobra-pose-bhujangasana-for-pcos

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Dhanashri Chaudhari

Medically reviewed by

Dr. Dhanashri Chaudhari

, MBBS 1 , Diploma in Obstetrics and Gynaecology 2


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