14 Important Yoga Asanas For PCOS Treatment at Home

3/9/2016
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14 Effective Yoga Poses for PCOS

(Polycystic Ovarian Syndrome)
Treatment
Bipasha Mukherjee | | Disorders, Yoga | 4

Comments
Polycystic
ovarian
syndrome
07 Days Yoga
course
Name
is a health
condition
common in
women
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of
Yoga One week intensive course
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reproductive age caused by hormonal imbalance. In this

condition, small cysts form in the ovaries which affect the
hormones and disrupt the normal menstrual cycle. Women
diagnosed with PCOS usually have increased level of male
hormones and insulin resistance and lowered levels of
progesterone. Some of the common causes of PCOS are
excessive stress, anxiety, depression, a faulty lifestyle or
perennial tension. As weve seen before, the benefits ofyoga for
http://www.thefitindian.com/yogaposesforpcostreatment/
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PMSare numerous.The relaxing and rejuvenating power of yoga

helps a lot in dealing with PCOS symptoms as well because it
helps release the deep rooted stress in the system. Here are a
few yoga poses that are especially beneficial for managing PCOS
symptoms.
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Benefits of Yoga for

PCOS Treatment
The usefulness of yoga for
overall health and wellbeing
need no new introduction, and it can also be practiced as a

supplemental exercise for women suffering from PCOS in order
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to manage the symptoms in an effective manner.

Yoga relieves stress We have already discussed that stress has
severe negative impact on PCOS, and it is necessary to relax the
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mind in order to keep cortisol levels under control. High cortisol

levels show itself in the form of testosterone which, in turn
promotes weight gain. The soothing and calming effect of yoga
helps to alleviate stress and reduce the levels of stress
hormones in the body.
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Yoga promotes weight loss One of the major effects of PCOS is
weight gain and what better way to keep weight under check
than with relaxing yoga that promotes calorie burn in the body
by pumping up the metabolism.
Yoga increases fertility Yet another symptom of PCOS is
reduced fertility because it throws the hormones out of balance.
But yoga poses helps to enhance blood supply to the brain
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which in turn aids to restore hormonal balance. Certain poses
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also stimulate the functions of the thyroid gland and increases

the chances of conception.
Yoga improves gastrointestinal balance Another side effect of
PCOS is a gastrointestinal upset, but yoga can help in solving
digestive disorders as well. The yoga poses provide muchneeded massage to the digestive organs and improve their
functions.
14 Useful Yoga Asanas for PCOS Treatment
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One of the chief causes of PCOS and infertility in women is

stress, and yoga can play a determining role in prevention and
control of polycystic ovarian syndrome.
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Badhakonasana (Butterfly pose)

Badhakonasana or Butterfly pose is a simple and easy to do
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yoga pose that works wonderfully for natural PCOS treatment.

This asana helps to open up the pelvic region and promote
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relaxation which in turn helps to reduce stress and relieve

discomfort related to menstruation. In addition, it is also an
amazing healing yoga for people with back problems. But you
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must have a cool and calm mind while practicing this yoga pose.
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How to do it Sit straight with your spine erect and legs spread
in the front, bend your knees and bring the feet near the pelvis
with the soles of the feet touching each other. Try to pull in the
heels close to the genitals. Now, take deep baths and press the
thighs and knees down towards the floor by providing gentle
pressure. Now, begin flapping both legs like the wings of a
butterfly in slow, controlled motion for 1 minute and then come
to a stop.
Supta Badhakonasana (Reclining Butterfly

Pose)
This is one of the best yoga poses for PCOS thats even more
beneficial than the classic Butterfly pose. This pose has to be
practiced laying down which makes it extremely relaxing.
Beginners can do this posture by placing a cushion or pillow
under the hip in order to gain better support.
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How to do it Lie down on the floor or yoga mat with your knees
bent and feet resting flat on the ground. Now, bring your heels
close to the grin, press your palms on the floor beside the hips
and contract your abs as you breathe out and move your
tailbone towards the pubic bone. Maintain the pelvic tilt. Now
exhale and allow your knees to open and come down towards
the ground forming a stretch in the inner thighs and groin
region. Join the soles of your feet together and place the outer
edges of the feet on the ground. Keep your shoulders relaxed.
Stay in this condition for 30 seconds to 1 minute breathing fully
and slowly and then return to the starting position.
Bharadvajasana (Bharadvajas Twist)

This is a relaxing seated yoga pose that works the spinal column
and helps in treating the symptoms of PCOS. Regular practice of
this yoga pose helps to balance blood pressure and normalize
the problems of menstruation and promote overall relaxation by
rejuvenating the spine and muscles and soothing the nervous
system. It is also one of the beneficial yoga poses for neck pain.
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How to do it Sit on the yoga mat with legs stretched in front

and arms resting on both sides of the body. Now, bend your
knees and bring them close to the left hip such that the weight
of the body is resting on the right buttock. Rest the left ankle on
the arch of the right foot. Slowly twist your upper body to the
right side as much as possible keeping the right hand on the
floor and the left hand on the outer portion of the right thigh.
Try to twist your body further with each breath. Remain in this
position for 1 minute and then gently come back to the original
position and repeat the same procedure on the opposite side
shifting the weight on the left buttock.
Bhujangasana (Cobra pose)

The cobra pose is yet another easy and simple yoga asana that
holds an important place in PCOS yoga treatment and women of
all ages can practice it right from PCOS diagnosis in order to
control the symptoms naturally. This posture exerts soothing
pressure on the stomach and aids to stimulate the functions of
the ovary. It also helps in better digestion and reducing stress.
But its best not the hold this posture for more than 30 seconds
at a time.
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How to do it Lie on your stomach with toes placed flat on the

floor, legs together and hands under the shoulders with palms
down on the floor and elbows close to the torso. Inhale deeply
and lift your head and torso off the floor while keeping the navel
fixed on the floor. Support your raised torso with both hands
keeping them straight and arching your back as much as you
can. Tilt your head upward and look up. Keep your shoulders
free and away from the ears. Keep breathing normally in this
state, wait for 30 seconds and return to the starting position.
Naukasana (Boat pose)

The boat pose is one of the useful yogasanas for PCOS
treatment that is also beneficial for weight loss as well. It is the
best type of yoga for weight loss that helps to achieve a perfectly
flat abdomen. It puts controlled pressure on the abdominal
region, increases blood flow to the reproductive organs and
enhances the functions of the ovaries.
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How to do it Lie down on the back with feet joined together

and arms resting beside the body. Take a deep breath and lift up
your head, chest and feet off the ground as you exhale
stretching your arms towards your feet. Maintain your eyes,
fingers and toes in a straight like while breathing deeply. Feel the
tension in the navel and abdominal muscles. Maintain this pose
for 30 seconds and return to the starting position.
Dhanurasana (Bow pose)

The bow pose is another functional posture that is used for
polycystic ovary syndrome treatment using yoga. It helps to
stimulate the functions of the reproductive organs, relieves
menstrual discomfort and normalizes the menstrual cycles. It
also helps people with kidney disorders, opens up the chest,
neck, and shoulders and strengthens the core muscles.
How to do it -First lie on your stomach with feet resting hipwidth apart and arms resting on the sides of the body. Grip your
ankles by folding the knees and bringing them near the hips. Lift
your chest off with ground and pull your legs up so that your
body takes the shape of an arched bow. Stabilize this pose and
stay for 30 seconds while taking deep breaths. Exhale and return
to the starting position by releasing the ankles.
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Superman Pose (Viparita Shalabhasana)

This is an essential yoga pose for PCOS infertility treatment that
looks almost like the signature move of Superman. This specific
yoga pose works as good as belly breathing exercise for
developing a toned abdomen. It also helps to promote blood
circulation to the reproductive organs, tones the abdomen and
lower back muscles, strengthens the chest, shoulder, arms, and
legs and opens the chest.
How to do it Lie on the stomach with toes placed flat on the

ground, legs close to each other. Now, stretch both the arms in
front and lift the head, chest, arms and, thighs and legs off the
floor as if you are flying in the air. Feel the stretch in the arms,
legs and torso and keep breathing normally for 30 seconds and
then go back to the starting position by relaxing your chests,
arms, and legs.
Childs Pose (Balasana)

One of the vital yoga poses included in PCOS natural treatment
is the childs pose that brings about relaxation by soothing the
Central Nervous System. It also releases lower back tension,
menstrual cramps, and PMS symptoms and normalizes blood
flow throughout the body.
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How to do it Kneel down on the yoga mat and sit on the heels,
keeping your knees separated about hip-width apart. Now, bring
your head down in front to touch the floor and lay your torso
down between your thighs. Place your hands on the floor at the
side of the torso and relax the shoulders towards the floor. Rest
in this posture for 30 seconds to 1 minute and then go back to
starting position.
Mill Churning Pose (Chakki Chalanasana)

Yoga is one of the most reliable natural remedies for PCOS, and
the Chakki Chalanasana is a basic yoga pose that helps
normalize the functions of the reproductive organs. The
movements involved in this exercise helps modify the functions
of the endocrine gland, thereby facilitating optimum hormonal
secretion, and it also massages the uterus, reproductive organs,
liver, kidneys, and pancreas. It is also one of the functional
exercises to do to lose weight fast from the stomach.
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How to do it Sit on the ground with your spine straight, hands

outstretched and arms raised at shoulder height and palms
clapsed together. Inhale deeply and begin moving the upper
part of the body in a circular motion forming an imaginary circle
with the body. Inhale while moving forward and exhale as you
go backward. Continue to breathe deeply while rotating for 1
minute and feel the stretch in the arms, legs, abdomen and
groin. You can make 20 rounds in one direction and then 20
rounds in the opposite direction.
Marjaryasana and Bitilasana (Cat and Cow

Pose)
Both these yoga poses generates a lot of movement in the spine
and helps to relax the tightness of the shoulder and neck. It also
massages
and
stimulates
the
abdominal
muscles
and
reproductive organs and enhances the functions of the Central

Nervous System.
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How to do it Begin on all fours keeping the spine neutral, first,

drop the neck downward and arch your spine upwards to form a
prominent arch with the spine just like cats do, wait for 5
seconds and return to the neutral position. Now, sway the spine
in the opposite direction towards the ground creating an
opposite arch with the spine known as the Cow arch. Repeat
these opposite arches as many times as you want.
Prasarita Padottanasana
forward Bend)
(Wide
legged
Yoga is the ultimate answer to the question of how to cure PCOS

naturally. This particular yoga posture works the hips and lower
back by flexing the muscles within turn increase energy and
facilitates blood circulation to the ovaries. The exercise also
lengthens the spinal column and stretches the leg and back
muscles.
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How to do it Begin in the Mountain Pose or Tadasana, exhale

and lower your body in front so that the palms touch the floor
right under the shoulders. Lengthen your legs to press the hips
up towards the ceiling, feel the stretch in the spine as you press
the head down further. Hold the position for 30 seconds while
breathing deeply and then return to the starting position. You
can use yoga blocks under the hands if your hands dont touch
the floor.
Padmasana (Lotus Pose)

Padmasana is a basic meditation pose that is often included in
pranayama breathing exercise. This pose helps to stretch the
pelvic region and also helps to correct hormonal imbalance
which is vital for PCOS treatment. It helps to reduce menstrual
discomfort, control blood pressure, ease childbirth and relax the
mind.
How to do it Sit on the floor with the spine straight, bend the
right knee and place it on the left thigh such that the sole of the
feet arepointing upwards, and theyrests close to the abdomen.
Bend the left knee and place the left foot on the right thigh in
the same way. When both legs are crossed, place your hands on
the knees while keeping your head straight. Maintain this
posture for 1 minute while breathing deeply and gently.
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Nispanda Bhava (unmoving observations)

Stress and tension have negative impact on the symptoms of
PCOS and make things worse, so controlling stress is also an
important part of the treatment. One of the best ways to
alleviate stress is by practicing Conscious relaxation through
Nispanda Bhava, which works as good as relaxing Tai Chi
techniques. This exercise involves passive listening which brings
forth mental peace and relaxation.
How to do it Sit comfortably on the floor, reclining your back

against the wall and legs spread out. Maintain comfortable
distance between two legs and let your shoulders and head
relax so that there is not any kind of stiffness in the body. Rest
your hands on the thighs, palms facing upwards. Relax in this
state for 5 to 10 minutes keeping your eyes closed. Engage your
mind in the fading sounds around you without trying to analyze
any specific sound.
Shavasana (Corpse pose)

Last but not the least is the corpse pose, which holds an
extremely important place in yoga, and no yoga session can
come to an end without this ending posture. This relaxing
posture is beneficial for polycystic ovary syndrome also because
it helps to relax the body and mind and relieve stress and
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tension in an effective manner.
How to do it After completion of the yoga session lie down on

your back without any cushions or blankets and close your eyes.
Keep your legs slightly apart and your feet and knees completely
relaxed. Place your arms at your sides a little apart from the
body, palms open and facing upward. Gradually relax your
entire body while breathing slowly and deeply. Wait for 10
minutes or till you feel completely relaxed and then gently get
up from the ground.
Bring about order and discipline into your life with yoga and
regulate hormones, promote weight loss, treat PCOS symptoms
and increase fertility with these specific postures.
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About The Author

Bipasha
Bipasha Mukherjee is a professional content
writer at TheFitIndian.com. She has done her post
graduation in English from The University of
Calcutta and has flair to write articles on Health, Fitness, Beauty
and Diet.
Comments(4)
Noni
mam, please update some articles on mens
sexual health also it was about females.
Reply
Bipasha Mukherjee
Author
We will surely come up with some

articles soon.
Reply
Nat
Fantastic and detailed article. I was gutted when i
found out i have PCOS but Im now determined to
fix it the natural way. The doc wanted to give me a
whole range of tablets but i refused because i
believe i can help myself! I can already tell that
regular yoga practise is slowly but surely helping.
Fingers crossed!
Reply
17/19
3/9/2016
Vrushali
HI
I m pcod toobut there is no weight gain and
there is no increase in body hairs. I am 26 years
old n my weight is 37kg.Less energy ,Hair loss
Problems and I am getting more INDOLENT day
by day. This is 6th year of my marriage n I am
trying to conceive last 4 years. Allopathic n
homeopathic treatment I took but of no use..I am
on my homeopathy treatment for the last 9
months.But I am facing consistent failure. The
condition is very stressful now .Please help
me.Can anybody help me. Please.
Reply
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14 Effective Yoga Poses for PCOS

Bipasha Mukherjee | | Disorders, Yoga | 4

Yoga One week intensive course

reproductive age caused by hormonal imbalance. In this

PMSare numerous.The relaxing and rejuvenating power of yoga

Benefits of Yoga for

need no new introduction, and it can also be practiced as a

to manage the symptoms in an effective manner.

mind in order to keep cortisol levels under control. High cortisol

which in turn aids to restore hormonal balance. Certain poses

also stimulate the functions of the thyroid gland and increases

14 Useful Yoga Asanas for PCOS Treatment

One of the chief causes of PCOS and infertility in women is

Badhakonasana (Butterfly pose)

yoga pose that works wonderfully for natural PCOS treatment.

relaxation which in turn helps to reduce stress and relieve

Supta Badhakonasana (Reclining Butterfly

Bharadvajasana (Bharadvajas Twist)

How to do it Sit on the yoga mat with legs stretched in front

Bhujangasana (Cobra pose)

How to do it Lie on your stomach with toes placed flat on the

Naukasana (Boat pose)

How to do it Lie down on the back with feet joined together

Dhanurasana (Bow pose)

Superman Pose (Viparita Shalabhasana)

How to do it Lie on the stomach with toes placed flat on the

Childs Pose (Balasana)

Mill Churning Pose (Chakki Chalanasana)

How to do it Sit on the ground with your spine straight, hands

Marjaryasana and Bitilasana (Cat and Cow

reproductive organs and enhances the functions of the Central

How to do it Begin on all fours keeping the spine neutral, first,

Yoga is the ultimate answer to the question of how to cure PCOS

How to do it Begin in the Mountain Pose or Tadasana, exhale

Padmasana (Lotus Pose)

Nispanda Bhava (unmoving observations)

How to do it Sit comfortably on the floor, reclining your back

Shavasana (Corpse pose)

tension in an effective manner.

How to do it After completion of the yoga session lie down on

About The Author

We will surely come up with some

Aish on Dont Miss: 8 Best

Healthy Foods to Eat Before

Free and Sugar

and After a Workout!

Ganesh on 15 Best Yoga

Asanas and Pranayama for

Naturally Glowing Skin

Nikitha on The Fastest

Indian Vegetarian Diet to

Free Diet Top

Meal and Dessert

Kalonji Oil Black

Lose Weight 7 Days GM

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