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Yoga Asanas to help manage PCOS

Yoga Asanas to help manage PCOS

The benefits of yoga have been highlighted time and again by the people around us, celebrities, and trainers alike. Its popularity is undeniable. Slow and intense, yoga helps to soothe the body and mind, but did you know that yoga also helps curb the symptoms of PCOS?

Studies have shown that yoga is beneficial in minimizing polycystic ovary syndrome risks. Before we go into the yoga asanas that could help you, let's first understand how yoga helps with PCOS.

It may decrease testosterone levels

According to a recent study, mindful yoga can significantly reduce the testosterone levels in women. It helps regulate hormonal imbalance to an extent which is a major pain point for women with PCOS.

Reduces anxiety

Anxiety is common among women with PCOS, affecting their day-to-day. Yoga reduces stress and anxiety by affecting the sympathetic nerve activity, creating a sense of calmness.

Helps regulate insulin resistance

A study found yoga to be significantly more effective than conventional physical exercises in improving glucose, insulin resistance, and lipid values among teens with PCOS.

Now for the good stuff! We've collated a list of yoga asanas that alleviate the symptoms of PCOS, and help you up your fitness game!

Bridge Pose or Setubandha Sarvangasana

Bridge Pose

Bridge Pose can calm the brain and reduce stress and anxiety while relieving tension in the back muscles.

How to do it:

  1. Begin with a gentle fold on your back
  2. Raise your legs to your chest with your hands, then lift your pelvis and back off the floor
  3. Make sure your toes are fixer on the floor
  4. Now, strengthen your core and pelvic muscles with this pose
  5. You should perform it for at least eight breaths

Reclining Butterfly Pose or Supta Baddha Konasana

butterfly pose

This pose is great to open up the pelvic region and calms the mind, body, and spirit.

How to do it:

  1. Try to relax by lying down on your back.
  2. In a butterfly posture, pull your legs close together.
  3. Hold your feet together with your hands and draw them as close to your torso as possible.
  4. Hold this posture for 1 minute and then take a break for 1 minute. Repeat and relax.

Dhanurasana (Bow pose)

Bow pose

Amazing for women with PCOS, this asana stimulates the reproductive organs, relieves menstrual discomfort, and normalises menstrual cycles.

How to do it:

  1. You can start by lying on your stomach with your feet positioned hip-width separated and your arms at your sides.
  2. Fold your knees and come close to your hips while holding onto your ankles.
  3. As you raise your chest off the base, raise your legs so that your body takes the form of an arched bow.
  4. Take a few in-depth breaths and remain in this pose for 30 seconds.
  5. Slowly return to the standing position by releasing the ankles.

Sun salutation or Surya Namaskar:

Surya Namaskar

Deemed as one of the best asanas for PCOS, sun salutations can help in weight loss, improve lipid profile, and regulate the menstrual cycle.

  1. Stand straight, keeping your feet together and distributing your weight evenly between both feet.
  2. Relax your shoulders and expand your chest.
  3. Lift both arms from the sides as you inhale, then bring your hands together in front of your chest in a prayer position as you exhale.
  4. Breathe in and stretch your entire body, from heels to the tips of your fingers.
  5. Breathe out and bend forwards to touch your toes, keeping the spine straight.
  6. Push your right leg backwards and keep it straight. Look straight.
  7. Get in the push-up position and hold for 1-2 seconds.
  8. Get in the bhujangasana (cobra pose) position.
  9. Continue breathing in and out as you perform this yoga .
  10. Now get back to standing straight and touch your feet.

Child's Pose or Balasana


Great for strengthening the hips, Balasana helps the body return to its natural position after being stretched during your workout.

How to do it:

  1. Sit down on your knees and keep them together. Your hips should be touching your heels
  2. Inhale, and then start bending forward and leaning your forehead. Try to touch the floor with your forehead
  3. Exhale and get back on to the starting position. Repeat this at least 5 times.

Spearmint leaf (Mentha Spicata), Stinging nettle leaf (Urtica Dioica), Lemon grass
(Cymbopogon citratus), Ginger root (Zingiber officinale), Peppermint (Mentha Piperita),
Cinnamon bark (Cinnamomum cassia), Ashoka (Saraca Asoca), Lodhra (Symplocos),
Shatavari (Asparagus Racemosus), Ashwagandha (Withania Somnifera), Daruharidra
(Berberis Aristata)


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teas on androgen levels in women with hirsutism. Phytother Res. 2007;21(5):444–7. doi: 10.1002/ptr.2074.

Rogerio A. Lobo, Columbia University. (n.d.). Cinnamon extract on menstrual cycles in polycystic ovary syndrome (PCOS)
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Najafipour F, Rahimi AO, Mobaseri M, Agamohamadzadeh N, Nikoo A, Aliasgharzadeh A. Therapeutic effects
of stinging nettle (Urtica dioica) in women with Hyperandrogenism. Int J Current Res Acad Rev. 2014;2(7):153–160.

Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults:
A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12), e6466.

Kumarapeli M, Karunagoda K and Perera PK: A randomized clinical trial to evaluate the efficacy of satapushpa-shatavari powdered drug with satapushpa-
shatavari grita for the management of polycystic ovary syndrome (PCOS). Int J Pharm Sci Res 2018; 9(6): 2494-99. doi: 10.13040/IJPSR.0975-8232.9(6).2494-99.

Grant P. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2010;24(2):186–8. doi: 10.1002/ptr.2900.