5 Easy and Effective yoga asanas for PCOD/PCOS

Nowadays, in this run-of-the-mill life, women neither eat nor sleep on time, nor are they able to take care of their health. In today’s time, the condition of women is more important because they have to maintain a balance between the two sides of the house and outside.

live class

In such a situation, the stress level remains high in women and eventually, they have to compromise on their health. Many times, especially women ignoring the body, causes various problems one of which is PCOD / PCOS disease. Women suffering from this problem are prone to many diseases. This disease has become common in women and girls nowadays.

Till a few years ago, this problem was found more in women of 30-35 age, but now this problem has become common in school going girls too. The main reason for this is the problem of polycystic ovarian disease (PCOD) in the same girls who have to see the problem of periods. If this problem is detected at an early age, then this problem can be controlled.

Also Read: Bakasana

What is PCOD/PCOS?

PCOD/PCOS means Poly Cystic Ovary Disorder or Poly Cystic Ovary Syndrome. In this, the level of male hormone androgen increases in the uterus of the woman, as a result, cysts start forming in the ovary. This is still a matter of research, but doctors believe that this problem arises due to hormonal imbalance, obesity, or stress in women.

This problem also happens genetically. Due to excess body fat, the amount of estrogen hormone starts increasing due to which cysts are formed in the ovary. At present, if we see, one out of every ten women of childbearing age is falling victim to it. In this way, experts also say that women who lead a stressful life are more likely to develop the polycystic ovarian syndrome.

The polycystic ovarian syndrome can be recognized by these main symptoms-

1. Absence of menstruation on time

2. Sudden weight gain

3. Hirsutism

4. Stress

5. Infertility

Weight Loss

How does yoga help in PCOD?

All women with polycystic ovary syndrome are encouraged to do regular workouts as it helps to balance important as well. Yoga is not just physical exercise but also lowers cortisol levels.

Yoga helps to relieve anxiety, balance hormones, improve the menstrual cycle and improve your body’s metabolism. Your regular yoga practice helps in combating stress, anxiety, and depression which helps in managing and controlling the adrenal and cortisol levels of the body.

Yoga is also beneficial for people with PCOS as it helps in increasing the heart rate by providing a cardiovascular workout. Regular practice of yoga helps in building muscles. These muscles combat insulin resistance, which is very important for the management of PCOS.

Certain yoga asanas help in digestive disorders (which are predominant due to hormonal imbalance) by improving the functions of the digestive organs.

Let’s discuss about some yoga practices for PCOD-


Yoga poses for PCOD-

  1. Balasana
  2. Setubandhasana
  3. Titliasana
  4. Mandukasana
  5. Ustrasana

Balasana (Child’s Pose)

Balasana or Child’s Pose is a special yoga asana. The word Baal is a Sanskrit word that means child. These words collectively mean child-like sitting posture. In Balasana, your body comes in a position like that of the mother’s womb. This is a relaxation pose.

In this way, your internal organs are massaged by the practice of Balasana. Constipation and stomach problems are removed by regular practice of Balasana. Balasana has a direct effect on any part of the body, it is the best asana to strengthen the muscles of the hips.

This asana is the best and easiest of the yoga poses for PCOS because it is a good counter asana. It strengthens the abdominal organs and controls the hormonal imbalance, which removes the problem of PCOD.

How to do it?

  1. To do Balasana posture, you sit on a yoga mat in Vajrasana.
  2. Now while inhaling, take both the hands directly above the head.
  3. Do not join your palms.
  4. Now while exhaling, bend forward.
  5. Now keep in mind that you have to bend from the hip joint and not the wrist joint.
  6. Now keep bending forward like this until your palms rest on the ground.
  7. You are now in Balasana posture.


  • If you are suffering from back pain and knee injury or operation then the person should not do Balasana
  • You should avoid Balasana in case of high blood pressure and Diarrhea

Setubandhasana (Bridge Pose)

This asana, also known as the bridge pose, provides a great stretch to the heart, chest, shoulders as well as the neck, lower abdomen, and thighs. When you raise your torso in this posture, your heart is above your mind. Setubandhasana gives you many benefits. This asana gives you relief from anxiety, tension, and headache.

It improves your psychological health while helping your depression. In this way, Bridge Pose gives stability to your mind, due to which your hormones are regular. It also controls the secretion of your endocrine glands. Thus this asana is very effective in PCOD.

Setubandhasana massages all the internal organs of the abdominal region which are mainly part of the digestive system like the stomach, small intestine, and large intestine, etc. Thus these organs get the benefit of this practice which leads to their better functionality.

How to do it?

  1. Lie down on your back on a yoga mat. Keep your breathing rate normal.
  2. After this, keep the hands by the side.
  3. Now slowly bend your legs from the knees and bring them near the hips.
  4. Raise your hips as high as you can from the floor. Your hands will remain on the ground.
  5. Hold your breath for a while.
  6. After this, you come back to the ground while exhaling. You straighten your legs and relax.
  7. After you rest for 10-15 seconds, start again. 

Tips for beginners:- While practicing Setu- Bandhaasana makes sure that you do not spread the tops of your shoulders out or away from your ears as this can cause pain in your neck. Apart from this, make sure that your buttocks are firm when you are in the bridge pose.

Yogaholism Youtube live


  • You should practice this asana on an empty stomach for your efficient results.
  • Do not turn your head to the right or left when you are doing the asana.
  • If you are suffering from knee pain then you should practice this asana carefully.
  • If you are doing asana for the first time then practice this asana under guidance.
  • People who have severe migraines should avoid this pose.

Titliasana (Butterfly Pose)

Butterfly Pose is a very good and easy yoga poses for people of all ages. Butterfly posture benefits you in many ways. The reason behind giving this asana the name butterfly posture is the position of this asana which is done while doing it.

During Titli Asana, both your legs look like butterfly wings, hence this yoga is known as Titli Asana. It is also known as Badda Konasana, Bound Angle Pose, or Cobbler Pose. By doing butterfly posture, you get relief from the irregularities of periods.

Doing butterfly posture during pregnancy reduces the pain during delivery. In this way, Titliasana is very beneficial for women. Regular practice of this asana balances your sexual hormones and keeps you away from the problem of PCOD.

How to do it? 

  1. To do butterfly posture, sit in a clean environment in Dandasana.
  2. Now straighten your legs in front and back, neck and head in a straight line.
  3. You focus the attention by calming the mind.
  4. Now bend both the feet from the knee and join both the soles.
  5. Keep in mind that bend both the legs alternately.
  6. With both hands, hold the toes together.
  7. Now you can mix the heels with the thighs or mix according to your convenience.
  8. Now try to join the right and left knee on the ground.
  9. If the knees are not touching the ground, then a pillow can be used under the knee.
  10. Just as a butterfly moves its wings up and down, in the same way, slowly lower your legs up and down.
  11. You, keep on inhaling and exhaling normally.
  12. On doing this asana for the first time, the leg can be raised and lowered 2 0 to 30 times and the time limit can be increased gradually when it is practiced.


  • If you have any kind of severe pain in your knee then do not do this asana.
  • If you have a problem with severe pain in the back, then this asana should not be done.
  • If you feel any kind of body pain while doing this asana, then you should take the help of a yoga guru.
yoga classes


Mandukasana means frog and in the last stage of this asana, you are in the practice of an asana which makes you look like a frog. It is great for the abdominal organs and is a highly recommended asana for those who want to reduce belly fat.

This asana is a complete abdominal exercise that affects both the body and the mind thus improves digestive health. Regular practice of this asana aids in digestive health. This asana promotes digestive juices and enzymes (good for metabolism) thereby releasing trapped gases and preventing constipation and other digestive issues.

Yoga is the best way to reduce stress and anxiety. Daily practice of frog pose can improve blood circulation in the brain, and it also helps in relieving anxiety and stress. This practice also increases the supply of oxygen and other important nutrients to the body.

How to do it?

  1. Practice Mandukasana in a cool and ventilated place.
  2. Bend both your legs from the knees and place them under the buttocks and sit on top of it or in Vajrasana.
  3. You take a long deep breath and feel the breath going up to the stomach and hold the breath inside and count from 1 to 20. Then you slowly exhale the breath out of your mouth.
  4. Now bend the thumb of both the hands inwards and make a fist with the fingers. Now take both the fists near the navel and keep them on both sides.
  5. Take a long deep breath and start leaning forward while exhaling. Keep in mind that having both the fists near the navel will put pressure on the stomach while bending.
  6. Go as far as you can and hold your breath and keep your eyes completely in front. You count fifteen to twenty counts in your mind and breathe in.
  7. You slowly raise the body and become straight. 
  8. You start the practice of Mandukasana with three to five chakras.


  • Do not practice this asana if you have extreme pain in the back, abdomen, waist, or neck.
  • People suffering from stomach ulcers should not practice this asana. Patients with high blood pressure, headache, or heart should practice Mandukasana under the supervision of a qualified teacher and only after consulting a doctor.

Ustrasana (Camel Pose)

In Ustrasana, the body is shaped like a camel. This asana is also called Ushtrasana or Camel Pose in English. Just as a camel can live easily even in the difficult conditions of the desert, similarly if this asana is practiced regularly, it removes every physical and mental problem from the body.

Ustrasana helps in improving the body’s flow system, breathing system, muscles, bone marrow, endocrine, and digestive system. This asana works as a therapy for every disease of diabetes, asthma, thyroid, parathyroid, spondylitis, or bronchitis. In this way, with regular practice of this asana, all the hormones of women are balanced and mental stress is also reduced.

Yogaholism Youtube membership

 How to do it?

  1. To start this asana, sit on your knees on a yoga mat and place your hands on your hips.
  2. Keep your knees and shoulders in the same line and the soles of your feet towards the ceiling.
  3. Now breathe in and apply pressure to move the lower spine forward. During this, you will feel full pressure on the navel.
  4. In this way, you turn your waist backward. Gently strengthen the grip of the palms on your feet.
  5. You leave your neck loose so as not to put any tension on the neck.
  6. You maintain this posture for 30 to 60 seconds. After this, while exhaling, slowly release the posture and return to the old state.


  • If you have a back or neck injury or if you have pain, then do not do this asana.
  • If you have a complaint of high BP or low BP then definitely take the advice of a doctor before doing this asana.
  • Even if you have Insomnia and Migraine problems, stay away from this asana.
Yoga for fitness

In the end- Yoga is considered very beneficial for you to be healthy and happy. It helps in balancing the hormonal balance caused by PCOD. This improves blood flow to your pelvic area. It relieves stress, improves your overall health, and increases your chances of getting pregnant. 

Do share this article with your friends and help others who want it. If you want to ask something, then you can comment to me below.

Keep reading

Stay healthy 

Author: Kavita Madan

I love to practice yoga so I enjoy writing yoga blogs. Yoga gives me confidence, fitness, and energy to live happily throughout the day, so I share my knowledge and experiences with you at YogaHolism. Hope you enjoy reading my blogs! Thank you.

Leave a Reply

Your email address will not be published. Required fields are marked *