Doctors Recommended Yoga For PCOS | Detailed Guide

Due to lifestyle changes, unhealthy eating habits and hormonal factors, many women are dealing with PCOS issues these days. And there is no major success seen in the medical industry regarding this increasing syndrome, however, doctors and professionals recommend yoga for PCOS. Yes, Yoga can help to relieve your problem and if you are facing issues with getting pregnant, these simple yoga for PCOS with pictures will help.

We have curated a list of some simple yoga for PCOS along with pictures and steps to follow. These are PCOS yoga at home, so you don’t have to worry about onlookers. So worry no more, take out your yoga mat, and get started!

Bridge Pose aka Setu Bandha Sarvangasana

Bridge pose is a beneficial yoga for PCOS which benefits by regulating thyroid function, an important factor for PCOS. It helps in relaxing and activating the muscles and organs in the abdominal area, relieving early menopause symptoms. It’s also effective yoga for PCOS weight loss. 

Steps To Follow

• Lay down on your back
• Lift your legs, making a right angle between your feet and hips
• Now take your hands towards your feet, keeping the palms straight
• At last, lift your stomach, creating a bridge-like shape

Who Should Avoid

• The person who has undergone a back, neck, brain, shoulder or spinal surgery
• Those with a severe slipped disc

Quick Tip: Do this Yoga for PCOS upside down for maximum benefits.

Sun Salutation aka Surya Namaskar

Sun salutation is one of the most effective and widely preferred yoga asanas. You can call this asana an all-rounder due to its effect on almost all body parts. It’s catalogued among the best yoga for Pcos. The benefits are numerous like Yoga for PCOS weight loss, waist & hip fat shedding and regulation of the menstrual cycle.

Steps To Follow

• Stand straight on the floor keeping your legs straight and your weight evenly distributed on both the legs
• Relax your shoulders and body and expand your chest area
• Lift your arms from the side while inhaling slowly and exhale while joining them in front of you in a prayer position
• Now, breathe in as you stretch your entire body, lifting your arms above your head and slowly lifting yourself up on the tips of your feet fingers
• Breathe out while bending forward and try to touch your toes with your hands. Do not bend your knees but do not push yourself too much if you can’t completely straighten them
• Take your right leg back, slowly, and lift your head, stretching the spine
• Now take your left leg back making an upside-down V with your body

You will now repeat the steps of this yoga for PCOS, but backwards

• Take your right leg toward your hands while looking up and stretching your spine
• Bring the left leg forward and straighten your legs (you are still bending)
• Slowly lift your hands and bring them in the air while standing on your fingertips and stretching your chest forward
• Now, straighten your feet and bring your hands down

Note: You will do this yoga for PCOS while inhaling as you change the position and exhaling when the position shifts.

Who Should Avoid

• Pregnant women
• People with High BP issue

Cobra Pose aka Bhujangasana

Cobra pose is another yoga for PCOS which makes the body flexible and helps to relieve stress. This asana especially targets the abdominal area and thus becomes a yoga for PCOS weight loss.

Steps To Follow

• Lay down on the yoga mat on your stomach with legs shoulder length apart
• Bring your hands to the side of your shoulders, palms downwards
• Now straighten your arms while lifting your entire body slowly
• After holding a pose for a minimum of 30 seconds, lower down your body slowly

Note: Only your palms and leg fingers will be touching the floor when you lift up your body.

Who Should Avoid

• Women who had a caesarean
• People with hip replacement surgery, heart-related surgery, ankle surgery etc
• Those who have breathing issues

Boat Pose aka Naukasana

Boat pose is among the hardest yoga for PCOS as it includes taking your legs upward, and creating a V from your body. It focuses on the abdominal area and is known for its thyroid-controlling function.

Steps To Follow

• Lay straight on the floor, feet together and hands at your side
• Lift your legs and hold up your hands (try that your limbs don’t touch each other)
• Hold the Yoga for PCOS pose for 5-30 seconds and relax

Who Should Avoid

• Asthma and heart patients
• Pregnant women
• Women who are in the initial days of the menstrual cycle

Reclining Butterfly Pose aka Supta Baddha Konasana

The modification of the butterfly pose, Reclining Butterfly Pose is very beneficial yoga for PCOS weight loss. It calms your muscles, mind, body and spirit and helps open up the pelvic region. This asana is a great option if you are searching for yoga for PCOS beginners.

Steps To Follow

• Lie down on your back and relax your muscles
• Now cross your legs like in a butterfly pose
• You will need to hold your feet with your hands and bring them as much closer to your torso as possible
• Now take your hands above your head and stretch them

Quick Tip: For maximum benefits, put a pillow below your waist

Who Should Avoid

• If you have a knee, groin, back or spine injury
• Patients with pelvic stiffness or pain
• Arthritis patients

Conclusion

Yoga for PCOS is proven effective and has many other health benefits such as targeting fat build-up in your body and correcting the posture, etc. Comment below if you want us to make a Yoga asanas post for any other health-related issue.