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15 Best Yoga Asanas For PCOS and PCOD

Some women can get pregnant the very first time they try. For others, it can be more difficult. Ovarian disorders like PCOS and PCOD are one of the most common reasons for women to be unable to have children. The good news is that yoga for PCOS can help manage these conditions and improve fertility. It proved to be especially effective when dealing with PCOS and PCOD.

Yoga can be practiced by anyone but if you’re not careful, it can trigger a sprain or muscle pull or stress a joint. Hence, it is important to always practice yoga under the guidance of a trained and experienced yoga practitioner. Pregso puts you in contact with fertility yoga instructors who can guide you through the asanas.

What is PCOD and PCOS?

PolyCystic Ovarian Disease (PCOD) and PolyCystic Ovarian Syndrome (PCOS) are often used as interchangeable terms but there is a slight difference between PCOS and PCOD. Both conditions are associated with the ovaries and can cause hormonal fluctuations.

PCOS is a metabolic disorder that is considered more severe than PCOD. It makes the ovaries produce higher than normal amounts of male hormones and can result in the formation of follicular cysts. It may also stop the release of eggs and cause an ovulation. Characteristics symptoms include obesity, hair loss and infertility.


PCOD is more common but PCOS has more serious complications. There is no known cure for either condition but they can be managed with the right diet, lifestyle and yoga at home

Why does yoga work for PCOS and PCOD treatment?

Stress is one of the contributors for PCOD and PCOS. PCOS Yoga exercises help release this stress and thus improve the symptoms of the condition. It calms the mind and opens up the pelvic area. At a very in-depth level, it  de-stresses and detoxifies the entire system. These asanas also help with weight management that can, in turn, reduce the intensity of the symptoms being displayed and regularize menstrual cycles.

Yoga poses to treat PCOD at home

Some of the yoga exercises that can help manage PCOD are:

  • Kapalbhati

This is a breathing  technique that flushes toxins from the body. To practice kapalbhati pranayam, sit cross-legged with your palms on your knees, facing upwards. Take a deep breath and exhale rapidly while pulling your stomach towards your spine. There will be a hissing sound made while exhaling. One round of Kapalbhati yoga is measured as 20 repetitions.

  • Yoni Mudra

The yoni mudra is one of the most popular forms of prenatal yoga. It calms the mind, strengthens the nervous system and relieves mental anxiety. To practice this asana, sit comfortably and press the tips of your thumbs  and index fingers together while pointing downwards. Interlace the other fingers while focusing on your breath. Take a few deep breaths and stay in the position for at least 5 minutes or more.

  • Pawanmukt Asana

Pawanmukt asana is good for the digestive system and helps release gas trapped in the digestive system. Start this asana by lying flat on the ground. Raise your legs vertically while inhaling slowly. Bend both knees and lower your legs so that the thighs rest against the abdomen. Encircle the knees with both arms and bend your head to bring your shin towards your knees.

  • Halasana

When it comes to dealing with the PCOD problem, the Halasana can help. It also reduces backaches and improves sleep quality.  Lie flat on the ground and bend your legs upwards from the hips while inhaling. Try taking your legs as far back as possible such that your toes touch the ground behind your head. Hold the position for a few seconds and get back to the starting position while exhalin

  • Dhanurasana

This asana stimulates the ovaries and strengthens the abdominal muscles. It also relieves stress and menstrual discomfort. Start by lying on your stomach with arms by the side of your body and feet wide apart. Bend your knees and grab your ankles while looking straight ahead. Stay relaxed while breathing deeply.

  • Bhramari

This pregnancy yoga asana reduces blood pressure, calms the mind, offers relief from headaches and helps deal with hypertension. Sit straight with your eyes closed and ears blocked by your index fingers. Take a deep breath and press the cartilage on your ears while breathing out and making a humming sound like a bee. Repeat 3-4 times.

Yoga poses to treat PCOS at home

Some of the most popular yoga asanas for PCOS are:

  • Butterfly Pose

This asana stretches the groin, inner thighs and knees, eases fatigue and offers relief from menstrual and menopausal symptoms. Sit straight with your legs spread out in front of you. Bend your knees and bring your feet towards your pelvis with the soles touching each other. Hold your feet and pull them closer. Breathe in and out while flapping your legs up and down as fast as possible.

  • Bharadvajasana (Bharadvaja’s Twist)

This asana stretches the spine, hips and shoulders, massages the abdominal organs and improves metabolism. It also reduces stress and strengthens the lower back. Start by sitting with your legs stretched out in front of you and arms beside your hips. Fold the left leg with the foot towards your left buttock. Fold the right knee and place the foot over your left thigh. Extend your right arm behind your back to grab the right foot. Inhale while twisting your upper body and placing your left hand under the right knee. Hold the pose for a minute before exhaling and untwisting the body.

  • Chakki Chalanasana (Moving the Grinding Wheel)

This asana tones the uterine muscles and opens up the groin and chest. Sit with your legs extended outwards and apart. Interlace both hands and stretch the arms out in front of you at shoulder height. Take a deep breath and move your upper body to the right and front to form an imaginary circle. As you go backwards, exhale. Repeat this movement 5-10 times in each direction.

  • Savasana (Corpse Pose)               

When it comes to relaxation, this is the ultimate asana. Lie flat on your back with both palms facing upwards and eyes closed. Relax all your muscles and focus your attention on your entire body going slowly from the head to the toes.

  • Padma Sadhana             

This is a deep, gentle meditative technique that relieves mental and physical stress.  It is a combination of different yoga asanas, breathing techniques and meditation. The asanas involves include the half lotus position, makar asana, ardha sulbhasana, purna salabhasana ,bhujan asana, viprit salabhasana, dhanur asana, nauka asana, ardh pawan mukt asana, purna pawan mukt asana, shalbha asana and natarajasana.

Ardha Pawan Mukt Asana
Ardha Pawan Mukt Asana
Ardha Pawan Mukt Asana
Ardh Salabhasana
Purna Salabhasana
Ardha Pawan Mukt Asana
Shalabha Asana
  • Naukasana, or Boat Pose

This asana increases flexibility, strengthens the spine, stimulates the abdominal organs and relieves stress. Lie flat on your stomach with your legs stretched out and hands on the floor below the shoulders. Press your thighs and feet firmly into the ground and lift your chest while straightening the arms and inhaling. Push your ribs outwards and hold the pose for up to 30 seconds. Release while exhaling.

  • Bhujangasana, or Cobra Pose

This asana strengthens the abdominal muscles, regulates blood sugar level and eases stress. Lie on your back with arms by your side and feet together. Stretch your fingers towards your toes. Exhale while lifting your chest and feet off the ground. Keep lifting the upper and lower part of your body until your weight rests mainly on the buttocks. Keep your eyes, fingers and toes in a straight line and hold your breath. Keep the position for a few seconds and exhale slowly while getting back into the original position. Repeat it 3-4 times.

  • Setu Bandha Sarvangasana, or Bridge Pose

This asana eases menstrual difficulties and stimulates the abdominal organs while also reducing stress, anxiety and depression. Lie flat on your back and begin by bending your knees with both feet on the ground as close to your buttocks as possible. Exhale and raise your tailbone off the floor. Clasp your hands below the pelvis while the arms are stretched out. Lift your buttocks with the knees directly over your heels and shoulder blades pressed firmly against your back. Maintain the pose for up to 1 minute and release while exhaling. 

  • Malasan, or Garland Pose (also known as Yoga Squat)

Malasana helps deal with irregular periods and indigestion. Squat with your feet together and heels on the floor. Separate the thighs as wide as possible and lean forward while exhaling. Press the elbows towards the inner side of the knees and bring the palms together in a salutation mudra.

Precautions to take while doing yoga for PCOS and PCOD

The most basic precaution to take while practicing yoga is to listen to your body. Do not overexert or do anything that is painful. Always practice yoga in a quiet, clean place. Practice the asanas on the ground or on a mat; never on the bed or a mattress. The early mornings are ideal for this. Always try to practice yoga on an empty stomach and in the presence of an experienced teacher.

The Bottom Line

Yoga can be very beneficial in the treatment of PCOD and PCOS as long as it is practiced under an experienced teacher. Your teacher should be able to guide you on the proper way to practice a pose and help you understand your limits. You can join a class for this or get personal classes from a yoga teacher. If the latter is something you’re interested in, Pregso can help. No matter where you are, Pregso can help you answer the search for “a teacher for prenatal yoga near me”. Depending on your needs, Pregso can help you find a trained yoga practitioner to teach you in the comfort of your home.