Home Health & Fitness 10 Yoga for PCOS: Steps to Follow and Yoga Tips for PCOD

10 Yoga for PCOS: Steps to Follow and Yoga Tips for PCOD

10 Yoga for PCOS: Steps to Follow and Yoga Tips for PCOD

Introduction to PCOS and its Impact on Fertility

Polycystic Ovary Syndrome (PCOS) is a common chronic condition that affects individuals assigned to females at birth. The impact of PCOS on fertility is one of the most significant challenges faced by a person suffering from PCOS, for those who are facing complications of PCOS embracing holistic approaches becomes crucial. Among all these approaches, yoga is a powerful ally in managing symptoms and enhancing overall well-being. 

Benefits of Yoga for PCOS

Yoga can cure hormonal imbalances, stress, and other problems caused by PCOS. The holistic practice of yoga not only helps in physical fitness but also has a positive effect on the mind, body, and soul. Yoga helps people suffering from PCOS in maintaining hormonal balance, stress reduction, and improvement in reproductive health. Yoga helps in the alignment of breath, thoughts, and all senses. Thus, it becomes very impactful for people who are suffering from PCOS. 

Infertility Specialist in Chandigarh

Chandigarh has a vibrant healthcare ecosystem, it consists of some of the best-renowned clinics and specialists dedicated to infertility treatment. These infertility specialists in Chandigarh offer a wide range of services, including diagnostic procedures such as fertility testing and imaging studies. Other than fertility testing and imaging studies there are many IVF specialists in Chandigarh. 

Success Rates and Patient Testimonials

While selecting the best infertility doctor in Chandigarh, evaluation of the success rate and suggestions from previous patients must be considered.  Many clinics in Chandigarh proudly showcase their success stories, highlighting the expertise and dedication of their team. 

Top 10 Yoga Poses for PCOS

Cobra Pose or Bhujangasana

Cobra pose gives some relief to your stomach as well as improves the strength of your abdominal muscles which helps to improve symptoms like cramping & spotting caused by PCOS. Cobra pose or Bhujangasana also helps in improving digestion and reducing stress. 

Surya Namaskar Pose

Surya Namaskar pose includes a sequence of 12 poses which invigorates the body and promotes flexibility. Executing this pose every day for 8 to 10 minutes, one can lose weight soon and can manage the accumulation of external fat. It also helps in improving metabolism and regulating menstrual cycle. Surya Namaskar pose stimulates the endocrine system, addressing hormonal imbalances associated with PCOS. 

Seated Spinal Twist or, Bharadvajasana

Seated Spinal Twist or, Bharadvajasana helps in promoting flexibility in the spine, hips, and shoulders. Alongside this, Bharadvajasana also helps in toning the abdominal muscles and improving digestion. Bharadvajasana includes a gentle twist of the spine which helps stimulate the nervous system which results in mental clarity and calmness. 

Chakki Chalanasana

Chakki Chalanasana mainly helps promote strength and flexibility of the spine. Multiple muscle groups get engaged while performing Chakki Chalanasana. It is particularly effective in toning the abdominal muscles, enhancing digestion, and improving posture. The benefits of Chakki Chalanasana go beyond physical fitness, this pose encourages a connection between the body and mind. Practicing Chakki Chalanasana regularly helps in reducing stress levels and increasing focus. 

Corpse Pose

Practicing corpse pose regularly brings about a deep sense of physical relaxation. Muscles unwind, and circulation improves, fostering a rejuvenating experience. Mental clarity, focus, and emotional stability are enhanced with the help of the corpse pose, making it a valuable tool for overall well-being. All of these benefits make the corpse a powerful stress remover. 

Naukasana or Boat Pose

Naukasana, derived from the Sanskrit words “Nauka” (boat) and “Asana” (pose), symbolizes the shape of a boat. The abdominal muscle is primarily engaged while performing Naukasana. Practicing Naukasana on a daily basis helps strengthen abdominal muscles as well as stimulating digestive organs, aiding in better digestion and metabolism. Alongside improving physical fitness, the Boat Pose also helps in reducing stress and anxiety. Regular practice of the Boat pose enhances focus and concentration, promoting mental clarity.

Legs Up the Wall Pose

The inverted nature of this pose allows gravity to facilitate blood flow from the lower body back to the heart, improving circulation and reducing strain on the cardiovascular system. People who are dealing with lower back pain can get relief by performing Legs Up the Wall Pose

As it gently stretches and releases tension in the lower back. Also, the elevation of the legs helps drain excess fluid, offering relief to individuals dealing with swelling in the lower extremities.

Legs Up the Wall Pose also has several mental health benefits. The restorative nature of the pose triggers the relaxation response, helping to alleviate stress and promote a sense of calm. Incorporating Legs Up the Wall Pose into your bedtime routine can contribute to better sleep quality by calming the mind and relaxing the body.

Bow pose or Dhanurasana

Bow pose is one of the best yoga poses for PCOS, performing bow pose helps normalize the menstrual cycle and relieve PCOS symptoms. The regular practice of Bow Pose brings forth a plethora of physical advantages. It strengthens the entire back, tones the leg muscles, and enhances spinal flexibility. Bow pose also contributes to mental well-being, the deep backbend opens the heart center, promoting emotional release and reducing stress.

Marjaryasana or Cat and Cow pose

Marjaryasana is a very effective yoga pose when practiced in the morning by PCOS patients to release tension in the neck muscles and relax the shoulders. Marjaryasana or Cat and Cow pose with its emphasis on holistic well-being, emerges as a promising avenue for women suffering from PCOS. Stress reduction, hormone regulation, and improved circulation are among the benefits that make Marjaryasana a very effective therapy for PCOS management.

Butterfly Pose or Badhakonasana 

Butterfly pose involves sitting with your spine straight and bringing the soles of your feet together. Individuals suffering from PCOS must practice this pose daily for 10 to 15 minutes to get better results. Blood circulation gets enhanced in the pelvic area while performing badhakonasana, this promotes overall reproductive health.  Practicing Butterfly Pose aids in stress reduction, which is vital for managing hormonal imbalances associated with PCOS.

Tips for Practicing Yoga with PCOD

Considering the unique challenges of PCOD, it’s essential to approach yoga with a few key considerations. Begin gradually, listen to your body, and modify poses as needed. Consistency is key, and it’s crucial to find a routine that works for your individual needs.

Overcoming Challenges in Performing Yoga

Individuals with PCOS may face challenges in their yoga journey, such as body image concerns or self-doubt. Embracing a supportive community, seeking professional guidance, and celebrating small victories can help overcome these hurdles. 

Creating a Personalized Yoga Routine

Every individual is unique, and so is their experience with PCOS. Creating a personalized yoga routine involves exploring various poses and practices to find what resonates best with your body and mind.

Incorporating Yoga in Daily Life

Beyond structured sessions, integrating yoga into daily life amplifies its benefits. Simple practices like mindful breathing or quick stretches during breaks contribute to ongoing wellness.


Yoga emerges as a powerful ally in the journey of managing PCOS and PCOD. Its holistic approach addresses not just the physical symptoms but also the emotional well-being of individuals. By incorporating yoga into daily life, individuals can empower themselves in the face of PCOS challenges.