PCOS (Polycystic Ovary Syndrome) affects many women and can cause irregular periods, weight gain, infertility, acne, and stress. Regular yoga practice helps reduce these symptoms by regulating hormones, improving insulin sensitivity, and lowering stress levels.
1. Baddha Konasana (Butterfly Pose)
Benefits: Stimulates the reproductive organs, improves blood circulation in the pelvic area, and helps regulate menstrual cycles.
How to Practice: Sit with a straight back, bring the soles of your feet together, and gently move the knees up and down like butterfly wings.
2. Bhujangasana (Cobra Pose)
Benefits: Strengthens the abdominal muscles, stimulates ovarian function, and improves digestion.
How to Practice: Lie on your stomach, place your palms beside your chest, and slowly lift your chest while keeping your elbows slightly bent.
3. Dhanurasana (Bow Pose)
Benefits: Massages reproductive organs, boosts metabolism, and relieves menstrual discomfort.
How to Practice: Lie on your stomach, bend your knees, hold your ankles, and lift your chest and legs off the ground like a bow.
4. Supta Baddha Konasana (Reclining Butterfly Pose)
Benefits: Opens the pelvic region, calms the nervous system, and reduces cortisol (stress hormone) levels.
How to Practice: Lie on your back, bring the soles of your feet together, and let your knees fall to the sides, using pillows for support if needed.
5. Setu Bandhasana (Bridge Pose)
Benefits: Stimulates thyroid and pelvic organs, improves digestion, and helps balance hormones.
How to Practice: Lie on your back with knees bent and feet flat, lift your hips while pressing your arms and feet into the mat.
6. Malasana (Garland Pose)
Benefits: Opens hips, stimulates abdominal organs, and improves bowel movement.
How to Practice: Squat down with feet flat, bring your palms together at your chest, and press your elbows gently against the inner thighs.
7. Nadi Shodhana Pranayama (Alternate Nostril Breathing)
Benefits: Reduces anxiety, balances hormones, and calms the mind.
How to Practice: Inhale through the left nostril while closing the right, then exhale through the right while closing the left, and continue alternating.
8. Shavasana (Corpse Pose)
Benefits: Deep relaxation, lowers stress, and helps in hormonal balance.
How to Practice: Lie flat on your back with arms relaxed beside your body, close your eyes, and focus on deep breathing.
✨ Tips for Practicing Yoga with PCOS
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Practice regularly (at least 4–5 times a week)
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Include breathing exercises and meditation
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Avoid overly strenuous workouts; focus on relaxation
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Pair with a balanced diet and healthy lifestyle
