Yoga for PCOS: 6 Asanas to Treat PCOS

6 min read 

Polycystic ovary syndrome (PCOS) is a common hormonal problem that affects 1 out of 10 women globally. However, did you know that yoga is a great way to treat PCOS and facilitate holistic healing of individuals? 

It has been observed that yoga for PCOS can help open up the pelvic area and also release deeply stored stress and promote relaxation of the mind and body. By practising these asanas regularly, women can de-stress and facilitate detoxification of their body.

Let’s take a detailed look at the most effective asanas below:

Anulom vilom pranayama

It is a controlled breathing exercise that can help in deep relaxation and eliminate certain harmful toxins from your body. It enables your mind, de-stress your body and ensures improved functioning of your heart.    

anulom vilom
Image via Alamy Stock Photos
  • Sit down in padmasana, with your eyes closed, and let your hands rest on your knees. 
  • Block your right nose with your right thumb, and then slowly inhale through the left nostril.
  • Gradually remove your thumb from your right nostril and then exhale. While exhaling, block your left nostril with your middle finger and then inhale with your right nostril
  • Repeat this process for 15 minutes for maximum benefit. Keep your mind focused on your breathing.

Also read: Health Benefits of Anulom Vilom Pranayama


This is the reclining butterfly pose that has proven beneficial as yoga for PCOS. It opens up the pelvic area and promotes relaxation of your system. 

Image via Urban Wellness Mag
  • Lie down on your back and try to relax.
  • Pull your legs close together in a butterfly position. 
  • Hold your feet in place together with your hands, and try to pull it as close to your body. 
  • You can add a cushion under your hip to help support your posture during the asana. Lie in this position for 5 minutes, take a break, and then repeat.


The corpse pose, or Shavasana, can help in relaxing the mind and keeping your cortisol levels in check. Since stress is one of the leading causes of PCOS, yoga for PCOS can help you in de-stressing. 

shavasana yoga for pcos
Image via Femina
  • Lie down flat on your back. Place both your hands on either side of your body with palms facing up.
  • Close your eyes and lie still. Breathe slowly and as deeply as possible through your nostrils.
  • Empty your mind and focus on your breathing. Try to lie in that position for at least 10 minutes.


Also known as the cobra pose, this asana helps you promote flexibility in your body and de-stress your system.

Image via Parenting First Cry
  • Lie down on your chest with your elbows close to your body, palms facing down.
  • On an inhalation, slowly straighten your arms to lift your chest off the floor and keep reclining back. Your navel should be touching the floor.
  • Hold the posture for 15-30 seconds and then gradually exhale and come back down.

Padma sadhana  

More popularly known as the lotus meditation, this asana promotes deep relaxation, making it perfect for yoga for PCOS. The entire yoga sequence consists of a set of asanas:

padma sadhana sequence
Steps to do Padma Sadhana


For the first 10 minutes, do the following asanas:

1. For body rotation, sit in a half-lotus posture and rotate your body clockwise and anticlockwise, four times in each direction.
2. Lie down on the floor on your stomach to transition to Makarasana known as the crocodile pose where your head is raised, and your feet are perpendicular to the ground. This asana is for relaxation.
3. Gradually transition to the Ardha salabhasana by lifting your feet off the floor, one by one.
4. Move on to the Purna salabhasana by placing your palms under the pelvis and lifting both your limbs off the floor.
5. It is time now for the Bhujangasana where you keep both your hands near the shoulders and slowly bend back backwards. The Navel should remain on the floor, and your head should look up.
6. Transition to the Viprit Salabhasana keeping your stomach on the ground and lifting both your hands and legs off the floor. 
7. Now hold both your feet with your hands making a bow shape with your body to perform the Dhanurasana.

These asanas are to be followed by 5 minutes of anulom vilom and then 20 minutes of meditation. Finally, finish it off with 5 minutes of pranayama.

Surya Namaskar

Known for improving the functioning of your system, this is one of the oldest asanas in the book.


surya namaskar
Image via Health n Wellness Mantra
  • Face the morning sun while standing in a prayer pose.  
  • Slowly stretch your folded hands backwards in a reclining posture and inhale.
  • Now exhale and bring your hands forward, bend your knees and place your hands on your feet.
  • Bend your right knee and stretch the right leg behind while placing your left leg forward in an athlete position. Look up.
  • Exhale and raise your hip and tailbone in the air to make an inverted V with your body. 
  • Breathe in and get in position to launch into cobra pose by placing your hands near your shoulders and raising your buttock 
  • Launch into the cobra pose by lifting your chest and bending backwards.
  • Slowly now rewind your steps and come back to the position you started in
  • Repeat 5 times.

These are few of the most effective asanas to help you fight PCOS. 


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