Asanas for PCOD & PCOS: Balance Hormones & Boost Well-being

What if the key to managing PCOD and PCOS was already within you? Instead of relying solely on medications, what if you could tap into the power of movement, breath, and mindfulness to restore balance to your body?

Polycystic Ovarian Disease (PCOD) and Polycystic Ovarian Syndrome (PCOS) are growing health concerns among women, leading to hormonal imbalances, irregular cycles, and metabolic struggles. While conventional treatments offer relief, holistic approaches like yoga have been gaining recognition for their ability to support long-term well-being.

Through the practice of yoga asanas for PCOD and PCOS, women can stimulate reproductive organs, improve circulation, and reduce stress—one of the biggest triggers of hormonal imbalance. This blog, guided by India Excellence Award 2024 winner Radhika Bargava, explores powerful yoga poses for PCOD and PCOS to support women on their healing journey.

How Yoga Helps in Managing PCOD & PCOS

Yoga is not just about physical postures; it integrates breath control, mindfulness, and relaxation techniques to promote overall well-being. Here’s how it aids in PCOS and PCOD management:

✅ Balances Hormones: Certain asanas stimulate the endocrine system, helping regulate menstrual cycles and hormone levels.

✅ Reduces Insulin Resistance: Regular practice of asanas enhances insulin sensitivity and aids in weight management.

✅ Improves Blood Circulation: Yoga helps in increasing blood flow to the ovaries and uterus, improving reproductive health.

✅ Manages Stress: High stress levels can worsen symptoms. Yoga includes pranayama and meditation, which help reduce cortisol levels.

✅ Supports Weight Loss: Many yoga asanas focus on strengthening the core and improving metabolism, aiding in fat loss.

Best Yoga Asanas for PCOD & PCOS

1. Baddha Konasana (Butterfly Pose)

One of the most effective PCOS and PCOD asanas, this pose enhances blood circulation in the pelvic region, stimulating the ovaries and reproductive organs.

How to Perform:

• Sit on the floor with your legs stretched out.
• Bend your knees and bring the soles of your feet together.
• Hold your feet with your hands and gently flap your knees like a butterfly.
• Maintain this position for 1-2 minutes while breathing deeply.

Benefits:

✔ Improves blood flow to reproductive organs

✔ Enhances flexibility in the pelvic region

✔ Helps in stress reduction

2. Bhujangasana (Cobra Pose)

This pose stretches the abdominal region, reduces stress, and enhances ovarian function.

How to Perform:

• Lie flat on your stomach with palms under your shoulders.
• Inhale and lift your chest while keeping your lower body grounded.
• Hold the pose for 15-30 seconds, then exhale and return to the mat.

Benefits:

✔ Stimulates abdominal organs

✔ Improves hormonal function

✔ Strengthens back muscles

3. Naukasana (Boat Pose)

A great core-strengthening asana that engages the abdominal muscles and stimulates digestion and metabolism.

How to Perform:

• Sit on the floor with legs extended.
• Lean back slightly and lift your legs to form a ‘V’ shape.
• Extend your arms parallel to the floor and balance for 10-15 seconds.
• Slowly return to the starting position.

Benefits:

✔ Strengthens core muscles

✔ Improves metabolism

✔ Supports weight loss

4. Setu Bandhasana (Bridge Pose)

This pose regulates thyroid function and strengthens the pelvic muscles.

How to Perform:

• Lie on your back with knees bent and feet hip-width apart.
• Press your feet into the mat and lift your hips.
• Clasp your hands under your back and hold the position for 20-30 seconds.
• Exhale and lower your hips gently.

Benefits:

✔ Stimulates the thyroid gland

✔ Strengthens the pelvic floor muscles

✔ Improves blood circulation

5. Supta Baddha Konasana (Reclining Bound Angle Pose)

A deeply relaxing pose that helps regulate menstrual cycles and supports reproductive health.

How to Perform:

• Lie on your back and bring the soles of your feet together.
• Let your knees drop to the sides.
• Place your hands on your abdomen or extend them overhead.
• Hold this pose for 2-3 minutes, breathing deeply.

Benefits:

✔ Promotes relaxation

✔ Reduces cortisol (stress hormone)

✔ Enhances reproductive health

Pranayama for PCOD & PCOS Management

Breath control techniques, or pranayama, are equally important in managing PCOS and PCOD. Here are two highly effective breathing exercises:

1. Kapalbhati Pranayama (Skull Shining Breath)

✔ Detoxifies the system

✔ Enhances metabolism

✔ Aids in weight loss

How to Perform:

• Sit comfortably with a straight spine.
• Inhale deeply and exhale forcefully, pulling the navel towards the spine.
• Continue for 30-50 rounds.

2. Anulom Vilom (Alternate Nostril Breathing)

✔ Balances hormonal functions

✔ Reduces anxiety and stress

✔ Enhances oxygen flow to the brain

How to Perform:

• Close your right nostril with your thumb and inhale through the left.
• Close the left nostril with your ring finger and exhale through the right.
• Repeat for 5-10 minutes.

Lifestyle Tips for Managing PCOD & PCOS Naturally

• Follow a PCOS-friendly diet: Eat fiber-rich foods, healthy fats, and lean proteins.
• Exercise Regularly: Include a mix of yoga, walking, and strength training.
• Manage Stress: Practice meditation and deep breathing daily.
• Stay Hydrated: Drink plenty of water to support metabolic functions.
• Get Enough Sleep: Aim for at least 7-8 hours of quality sleep each night.

PCOD and PCOS can be managed effectively with a combination of yoga, proper nutrition, and a balanced lifestyle. By practicing these asanas regularly and incorporating mindfulness techniques, women can take charge of their reproductive health naturally.

For expert-led yoga sessions designed to manage PCOD and PCOS holistically, explore Trimuk Yoga’s tailored programs by Radhika Bargava, a leading yoga instructor and health coach. Start your journey towards healing with yoga today!