Yoga for PCOD: 5 yoga poses to manage the hormonal disorder

Are you suffering from Polycystic Ovary Disorder? Try these 5 yoga poses for PCOD. They will not only improve your menstrual problems but help improve your overall health symptoms.
Yoga poses for PCOS management
Yoga can help you to manage many health conditions, including PCOD. Image courtesy: Adobe Stock
Kavita Singh Published: 28 Jul 2023, 12:05 pm IST
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Polycystic Ovary Disorder (PCOD) is a common endocrine disorder that affects 1 in 10 women of childbearing age worldwide. It is characterized by hormonal imbalances, irregular menstrual cycles and the presence of multiple small cysts on the ovaries. While PCOD requires medical attention and lifestyle changes, incorporating yoga into your daily routine can be beneficial for managing its symptoms.

Benefits of yoga for PCOD

Yoga can be highly beneficial for PCOD as it helps regulate hormones, reduces insulin resistance, aids in weight management, and promotes overall physical and mental well-being. Specific yoga poses and breathing exercises target the endocrine system and stress reduction, alleviating PCOD symptoms. In fact, consistent yoga practice can improve menstrual irregularities, enhance fertility, and reduce the risk of long-term complications.

Here are 5 yoga poses that can be helpful in managing PCOD:

1. Sun Salutation (Surya Namaskar)

Sun salutation is a dynamic sequence of 12 poses that serves as an excellent warm-up and stretching routine. It helps in improving blood circulation, reducing stress, and toning the reproductive organs. The synchronized movements and controlled breathing in Sun salutation stimulate the endocrine system, which can help regulate hormonal imbalances often associated with PCOD.

Surya Namaskar benefits
Practice sun salutation regularly for PCOD. Image courtesy: Adobe Stock

Here are 12 postures that you need to perform for Surya Namaskar:

  • Pranamasana (Prayer pose)
  • Hastauttanasana (Raised arms pose)
  • Hastapadasana (Standing forward bend)
  • Ashwa Sanchalanasana (Equestrian pose)
  • Dandasana (Stick pose)
  • Ashtanga Namaskara (Salute with eight parts)
  • Bhujangasana (Cobra pose)
  • Adho Mukha Svanasana (Downward facing dog pose)
  • Ashwa Sanchalanasana (Equestrian pose)
  • Hastapadasana (Standing forward bend)
  • Hastauttanasana (Raised arms pose)
  • Tadasana (Mountain Pose)

    2. Butterfly Pose (Baddha Konasana)

The butterfly pose is specifically beneficial for women as it targets the pelvic region, stretching the thighs and groins. This pose helps stimulate the ovaries and uterus, improving blood circulation in the pelvic area. By doing so, it may help regulate menstrual cycles and alleviate PCOD symptoms.

To practice the butterfly pose, sit with a straight back, bend your knees, and bring the soles of your feet together. Hold your feet with your hands and gently flap your legs up and down like butterfly wings. Breathe deeply and hold the pose for as long as comfortable.

3. Cobra Pose (Bhujangasana)

The cobra pose is an invigorating backbend that helps open up the chest and increase flexibility in the spine. This pose is beneficial for women with PCOD as it stimulates the abdominal region and massages the reproductive organs.

Yoga poses for PCOD
Be careful, and avoid making mistakes. Image courtesy: Shutterstock

To perform a cobra pose, lie on your stomach, place your palms next to your shoulders, and slowly lift your chest off the ground while keeping your pelvis grounded. Hold the pose for a few breaths and then release it back to the floor.

4. Wind Releasing Pose (Pavanamuktasana)

The wind-releasing pose is highly effective in relieving bloating and gas, which are common symptoms experienced by women with PCOD. This asana helps massage the abdominal organs, including the ovary and improves digestion. It also helps reduce tension in the lower back.


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To practice the wind-releasing pose, lie on your back, hug your knees to your chest, and hold them with your hands. Rock gently from side to side to massage your lower back, and take deep breaths to enhance the stretching effect.

5. Yoni Mudra (Mudra of the Womb)

Yoni Mudra is a symbolic gesture that represents the womb and femininity. This mudra helps establish a connection with your reproductive system, promoting self-awareness and acceptance of your body. Practicing Yoni Mudra during meditation can be deeply calming and may help reduce stress and anxiety, which are often associated with PCOD.

To perform yoni mudra, sit comfortably with your back straight, place your hands on your lower abdomen, and join the tips of your thumbs and index fingers together. Close your eyes, take deep breaths, and focus on the sensations in your pelvic area.

So ladies, to manage your PCOD, practice these yoga poses regularly!


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About the Author

Kavita Singh, Physiotherapist and lactation expert, Cloudnine Group of Hospitals, Patparganj. She has over 6 years of experience of working with pregnant and postnatal ladies and ladies suffering from pelvic floor related problems and breastfeeding issues. She has led antenatal classes, active birthing classes, Garbh Sanskar Session, postnatal exercise classes, preconception sessions, Women and teenage personal health counselling sessions and classes for PCOD and PCOS. ...Read More

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