Yoga for PCOS: 15 Poses to Cure Female Hormonal Imbalance (2022 Updated)
yoga poses for PCOS

Yoga has been more effective in curing PCOS than general medication and normal exercises. for those who don’t know, Polycystic ovary syndrome (PCOS) is a condition in which women start producing a higher than a normal number of male hormones. Performing PCOS Yoga poses three to five times a week helps to get rid of this hormonal disorder.

One of the major causes of PCOS is stress. Yoga, meditation, and pranayama exercises are helpful to recover from this medical condition. Ekattva brings 15 effective yoga poses for women that will help to normalize their hormonal levels and get rid of PCOS and infertility over the passage of time.

Yoga poses for PCOS

Here are 8 yoga asanas for women suffering from PCOS:

Nadi Shodhana- Alternate nostril breathing

This pranayama yogic pose calms the mind as well as helps indigestion. It improves hormonal balance by proper energy channelization. Start with sitting in a comfortable posture or kneel down resting your hips on your heels. Place your thumb on your right nostril and breathe in. Pause your breath for a while and then release it from the right nostril.

Now, repeat this PCOS yoga asana with the right nostril. Practice this asana for three minutes for the best results.

Baddha Konasana: Butterfly pose

“Prevention is better than cure”. This yoga pose also acts as a preventive measure to PCOS. It eliminates stress by relaxing the pelvic region. Sit cross-legged in an erect posture. Don’t cross but join your feet near the pelvis. Bring your heels near your genitals. With a little stress on thighs and legs, flap them like a butterfly.

Practice this yoga pose for at least one minute and take a rest. Repeat thrice. Don’t overexert yourself though; start with two repetitions if you get exhausted or feel pain.

Bhujangasana: Cobra pose

This asana is greatly beneficial for PCOS control in women of every age. This yoga pose ensures better functionality of the ovaries. Lie down on your stomach and then raise the upper half of your body. Look upwards and take support of your hands while rising. Make sure your toes touch the ground. Your shoulder should be straight.

Try not to hold more than 30 seconds in this yoga pose. Repeat it 3-5 times to reap its benefits.

Want to learn yoga in a secure environment and improve overall well-being? Get in touch with Ekattva at to join our yoga and meditation classes.

Naukasana: boat pose

Naukasana is one of the most effective PCOS poses that helps to retrieve the normal hormonal imbalance in women of all ages. It is also an effective way to lose belly fat and get a flat abdomen. Lie down on the ground keeping your shoulders and arms straight. Inhale, raise your feet, head and arms to create a boat-like arc.

Try to hold this posture for at least 30 seconds. Beginner women may find it difficult to hold for such long but practice will make you perfect within a couple of weeks.

Do you know being overweight can cause PCOS? Check out these yoga poses to lose weight

Dhanurasana: Bow pose

Relieve your menstrual discomfort with this PCOS yoga pose. To perform this asana, first lie down on abdomen. Grip your ankles and raise your upper body like a stretched bow. As you rise keep inhaling and try to maintain the posture for at least 30 seconds. As you get back to the resting position, breathe out.

You may find a bit difficult to hold for longer durations initially, but as you gain experience on this PCOS pose, you will find this asana easy to perform.

Prasarita Asana

Yoga asanas and Pranayama have several health benefits. This PCOS asana helps increasing blood flow in the ovaries and releases stress from hips and lower back. While standing open your feet wide parallel to each other. While bending your knees slightly, bend forward with a flat back. Bring down your hands to the floor letting your upper body weight rest on arms.

You can bend your knees generously if you have flexibility issues. Repeat this pose for 5 times.


Malasana yoga pose strengthens your pelvic floor and greatly helps in eliminating PCOS. It is a simple yoga pose that begins with placing feet wider than hips making a 45 degree angle. While exhaling, you need to bend your knees so that your hips come down towards the ground. As your hip reaches above the ground, raise your arms and press your thighs open.

Simultaneously, feel a lift through the hips by forcing them inwards. Lift your chest into the back of your thumbs and squeeze your shoulders down your back. Hold this for 8 breaths and repeat 3 times. A great PCOS yoga poses to practice in 2022!

Shavasana: Corpse pose

Shavasana is considered the simplest yoga pose but it acts as a great to overcome PCOS and hormonal imbalances in women. Ladies, it allows you to completely relax and balance your hormones. Allow your mind and body to relax by just lying on your back. Open your legs slightly apart and place your arms on the floor too. Take deep breath for 3-5 minutes and repeat if you want to.

This rejuvenating yoga pose will help you reduce your stress levels and gain energy. Make sure it is part of your fitness sessions in 2022!

Balasana: Child pose

Being one of the vital yoga poses for PCOS, Balasana brings relaxation by soothing the central nervous system. It releases the lower back tension, menstrual cramps, PMS symptoms. 

To perform this PCOS yoga asana, kneel on a yoga mat and on the heels, keeping the knees separated about hip-width apart. Now, bring your head down in front to touch the floor and lay your torso down between thighs. 

Place your hands on the floor at the side of the torso and relax shoulders towards the floor. Practicing this posture for 30 seconds to 1 minute normalizes blood flow throughout the body.

Cat-Cow Pose

Cat cow pose is known and practiced by many women to get rid of PCOS and hormonal imbalance. It helps to strengthen spine and core muscles, giving the strength to endure childbirth and tackle menstrual cramps. 

Cat cow is a simple yoga pose that begins with a tabletop position on all fours with knees and palm on the floor. Align your hands under the shoulders and knees under hips. Once done, gently inhale, curve your spine to lookup. Now, exhale. Focus your gaze towards navel for 8 rounds of breath.

Setu Bandha Sarvangasana: The bridge pose

This yoga pose can do wonders in regulating thyroid function, an important aspect of PCOS. Setu Bandha Sarvangasana also called bridge pose is one of the best yoga asanas that help in curing symptoms of menopause and stimulate organs in the abdominal cavity. 

Performing Bridge pose is a little challenging. First, lie down on your back and gently fold; lift your legs up. Support your back with your hands. Now, slowly lift your pelvis and back off the floor to become perpendicular to the floor with toes fixed.  Perform for at least 8 breaths. This pose can also help you strengthen the core and pelvic muscles.

Paschimottanasan: Seated forward bend

Paschimottanasana is a brilliant answer for those women who struggle to tackle the biggest side-effects of PCOS – obesity and weight gain. This PCOS recovery pose provides a full-body stretch, especially in hamstrings. 

Women can begin performing this seated forward bend pose by stretching their legs forward, keeping the knees slightly bent and spine erect. Inhale and extend arms upwards. Once done, exhale and extend your body forward by placing your upper body on the lower body. Hold your big toes for 10-30 seconds. Repeat this pose up to 3 times.

Easy office yoga poses to practice at your own desk.

Shalabhasana: Locust pose

Another good yoga pose that benefits women suffering from ovary and uterine disorders. Apart from letting ladies overcome PCOS, Shalabhasana strengthens lower back muscles, tone abdominal muscles while stimulating organs and improves posture. To perform this yoga pose, lie on your stomach by having arms along the body and palms up. Now, place your chin on the floor and exhale.

On exhaling, slowly lift your head, upper body, and legs off the ground. Keep your legs straight and together and your arms parallel to ground. Now, look straight. If your neck feels tense, look down toward the ground. Hold the locust pose for several breaths.

Padmasana: Lotus pose

Padmasana is one of the best poses when it comes to the yoga asanas for PCOS. Not only it stretches your pelvic region but also aids in correcting hormonal imbalances. For this pose, you need to sit on the floor with a straight spine. Bend your right knee and place your foot on your left thigh.

Now, bend your left knee and place it on the right thigh. Point the sole of the feet upwards, closer to the abdomen. Place your hands on the knees with palms facing upwards. Breathe gently and deeply while maintaining the pose. Padmasana is also prefered for yogic meditation by yoga experts.

Supta Baddha Konasana: Reclining butterfly pose

How could we not tell you about this yoga pose for PCOS. Supta Baddha Konasana is known to be more beneficial than classic Butterfly pose. This pose can be practiced by laying down on the ground, which makes it extremely relaxing. 

Start performing reclining Butterfly pose by sitting on the floor with extended legs. Bring the soles of feet together with the knees out to the side. Now, lie back on the floor and place your hands on the belly. Stay for five to ten breaths or longer for a restorative practice.

Join online breathwork classes

Millions of people faced stress and health issues after the offices and schools reopened post-COVID. To help them deal with the anxiety, fitness challenges, and work stress, Ekattva started online breathwork classes that are gaining huge popularity amongst working professionals, entrepreneurs, and homemakers.

By focusing on meditation and breathing, our online program helps attendees in developing control over thoughts and guides them into a deep meditative state.

Become part of our 9-day online breathwork classess in India to learn wellness and health practices related to mindful breathing, deep relaxation, and stress management. Connect with our team of yoga masters to learn the art of deep breathing.

Learn from the university taught teachers and practice yoga from the most experienced yoga teachers in Rishikesh

Yoga for PCOS: Endnote

Mankind has reaped  benefits of Yoga since the vedic times. Yoga is not just a cure but a lifestyle. For many women, PCOS is a challenging condition and yoga is greatly helping them in overcoming this hormonal disorder.

Please note that yoga should not be practiced as a therapy, but as a lifestyle to reap maximum benefits and live a healthy life.

Start Yoga today, stay healthy forever!

Want to learn yoga in a secure environment and improve overall well being? Get in touch with Ekattva at to join our yoga and meditation classes.

Yoga in office: Here’s how to get started

Learn how to meditate at home with this DIY guide

Learn how to balance your chakras in 2022

Ekattva Yogshala is a yoga school in Rishikesh trusted by yoga enthusiasts and professionals for online meditation classes in India, breathwork classes in India, and 200 hours yoga teacher training in Rishikesh. Our yoga and wellness programs are designed to impart, guide, and train students in a yogic way of life while learning to cultivate a harmonious lifestyle. Email us at to inquire about upcoming batches.

Comments (0)

Leave a Reply

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

Close Bitnami banner