You need to try these 5 effective yoga poses at home if you have PCOS

While yoga cannot eradicate PCOS from the root, these asanas can help you manage your weight and reduce your risk of diabetes that stems from the disease.
makarasana for back pain
This pose will help you stretch your neck, shoulder and back muscles. Image courtesy: Shutterstock
Himalayan Siddhaa Akshar Updated: 5 Jul 2020, 13:19 pm IST
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Polycystic ovary syndrome or PCOS is a metabolic, hormonal, and psychosocial disorder that affects a large number of women between the ages of 15 and 30 years. The symptoms related to PCOS typically start to surface when a woman begins to menstruate.

The type and severity of the condition and symptoms vary from individual to individual. A common characteristic of PCOS is irregular menstrual periods, weight gain, and hirsutism. 

Not to mention that the symptoms of obesity, acne, excessive hair growth and infertility cause a high level of psychological distress in women. Additionally, women with PCOS suffer from anxiety, depression and a decreased quality of life in the areas of overall health and sex.

Due to the weight gain, PCOS can lead to other subsequent diseases such as diabetes, high cholesterol, or hypertension. By treating PCOS promptly through holistic practices such as yoga, it is possible to reduce its negative effects on your health and your life. Here are four asanas that can help: 

1. Paschimottanasana (Seated forward bend)

  • Start by stretching your legs forward
  • You can keep your knees slightly bent
  • Keep your spine erect
  • Inhale and extend your arms upwards
  • Exhale and extend your body forward by placing your upper body on your lower body
  • Make sure that the bend is from the hip and not the mid back
  • Hold your big toes
  • Hold the posture for 10-30 seconds, repeat up to 3 times
Paschimottanasana aka Seated forward bend. Image courtesy: Grand Master Akshar

2. Bhujangasana (Cobra Pose)

  • Lie down on your stomach placing your hands next to your shoulders
  • Keep your feet together, with toes pointed
  • Inhale and lift your head, shoulders, and torso up at a 30-degree angle
  • Do not lift your navel off the floor
  • Broaden your shoulders and tilt your head upwards
  • Hold the posture for 10 seconds or as long as you are comfortable
  • As you exhale, slowly bring your torso down
  • Repeat up to 3 times
Bhujangasana aka cobra pose. Image courtesy: Grand Master Akshar

3. Marjariasana (Cat-Cow Pose)

  • Form a tabletop position on all fours with your knees and palms on the floor
  • Align your hands under your shoulders and knees under hips
  • Gently inhale, curve your spine to lookup
  • Curve your spine as you gently exhale, arch the back and drop your neck down
  • Focus your gaze towards your navel

Tip: Remember to inhale as you look up and exhale as you look down

Cat cow pose. Image courtesy: @theshilpashetty

4. Sarvangasana (Shoulderstand)

    • Lie down on your back.
    • Gently fold and lift your legs up, support your back with your hands
    • Slowly lift your pelvis and back off the floor to become perpendicular to the floor with toes flexed
    • Ideally, you are forming a straight line from your shoulder, torso, pelvis, legs and feet.
Sarvangasana aka shoulderstand. Image couresty: Grand Master Akshar

Word of advice: If you have wrist, neck, or shoulder issues, please avoid this asana. Please do not perform this asana during menstruation or pregnancy. Practitioners who are suffering from enlarged thyroid, liver or spleen, cervical spondylitis, slipped disc and high blood pressure or other heart ailments must avoid this posture.


Keep an idea of your risk of weight-related issues.

Check BMI

By playing a major role in weight loss, yoga can immediately lower your risk of diabetes, and cardiovascular disease caused by PCOD. Mental health issues such as anxiety and depression are eliminated to a great extent with yoga.

Yoga has a calming effect on your body and this, in turn, reduces the levels of stress hormones in the body. By enhancing blood supply to the brain, yoga restores hormonal balance thus increasing the chances of fertility.

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About the Author

Himalayan Siddhaa Akshar is an internationally acclaimed Spiritual yogic master. He is the founder, chairman, and course director of Akshar Yoga and president of World Yoga Organisation. He is also the President of the International Siddha Foundation. ...Read More

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