10 Best Yoga Poses for PCOS to Try at Home

Polycystic Ovary Syndrome, or PCOS, is a condition that affects millions of women, bringing symptoms such as irregular periods, weight gain, and hormonal imbalances. While PCOS can be challenging, yoga offers a gentle yet powerful way to help manage it by relieving stress, improving hormone function, and supporting overall well-being. The best part? You can practice these yoga poses right from the comfort of your home! So, get out your yoga mat and let's get started on the top 10 yoga poses to help manage PCOS.

1. Bhujangasana (Cobra Pose)

Cobra Pose isn't only good for the posture but also stimulates the adrenal glands, which regulate hormones and reduce stress levels. 

How to Do It:

-          Lie on your stomach, palms under shoulders.

-          Press the arms into your hands and press your chest up and away from you, bringing your elbows together.

-          Inhale deeply for 15-30 seconds. 

Why it Works: It stretches the blood flow through the ovaries, an action that may be particularly helpful for people with PCOS.

2. Supta Baddha Konasana (Reclined Bound Angle Pose)

This is an incredibly relaxing posture that can open up your hips and may also help blood circulation reach your reproductive organs, therefore reducing menstrual pain. 

How to Do It:

-          Lie on your back so that the soles of your feet touch each other and let your knees fall open.

-          Relax for 1-5 minutes in the pose, focusing on breath. 

Why it Works: The gentle stretch to the hips stretches the reproductive organs.

3. Setu Bandhasana (Bridge Pose)

Bridge Pose strengthens the back and the glutes while lightly working over the thyroid gland, thus balancing the hormones. 

How to Do It:

-          Lie back, bend knees, place feet on the floor flat.

-          Press into the feet and lift hips toward the ceiling.

-          Hold for 30 seconds to 1 minute 

Why it Works: This opens the chest cavity, enhancing blood flow through the body to help with hormone balance.

4. Naukasana (Boat Pose)

Boat Pose can strengthen the abdominal muscles. This will help improve your metabolism and blood sugar control, both of which are important aspects of managing PCOS. 

How to Do It:

-          Sit with knees bent, feet flat, then lean back and lift feet to balance on your sit bones.

-          Extend legs into a "V" shape with your torso.

-          Hold for 15-30 seconds. 

Why it Works: The strength of the core helps improve digestion and alleviates bloating.

5. Ustrasana (Camel Pose)

Camel Pose is an opening stretch for the heart. It stimulates the thyroid, balancing out hormone levels while relieving tension. 

How to Do It:

-          Place your knees on the floor, hands under lower back or heels if flexible.

-          Gently move into the arch, lifting the chest.

-          Hold for 15-30 seconds taking deep breaths. 

Why it Works: This pose stretches the abdominal region and improves circulation.

6. Marjariasana (Cat-Cow Pose)

This is an excellent pose to stretch the spine softly while bringing in fresh blood to the pelvic region and removing lower back pain. 

How to do it:

-          Place yourself on all fours; wrists under shoulders and knees under hips.

-          Inhale and arch your back, lift up your head as in Cow Pose; then exhale and round your back like in Cat Pose.

-          Dot it for 10 to 15 repetitions. 

Why it Works: The stretch massages abdominal organs and balances the levels of hormones.

7. Paschimottanasana (Seated Forward Bend)

This is a soothing pose which stretches along the spine, calms the mind, and promotes digestion. This asana can be very effective for regulating menstrual cycles, too. 

How to Do It:

-          Sit with your legs stretching forward.

-          Breathe in to stretch your spine all along, exhale and bend forward as far as you can reach your feet.

-          Repeat for 1 minute and breathe. 

Why It Works: The gentle compression stimulates the reproductive organs and calms the mind.

8. Balasana (Child's Pose)

Child's Pose is very restorative, thus reducing stress, calming the nervous system, and improving concentration. 

How to Do It:

-          Kneel down, sit back on your heels, and stretch arms forward, placing your forehead on the floor.

-          Hold for 1-3 minutes, breathing slowly. 

Why it Works: This pose can also relax and lower cortisol levels, which is helpful for hormone balance.

9. Malasana (Garland Pose)

Garland Pose is a deep squat that opens the hips, increases circulation to the pelvis, and supports digestion. 

How to Do It:

-          Stand with feet slightly wider than hip-width, then squat, bringing hands together in prayer position.

-          Use elbows to gently press knees outward.

-          Hold for 30 seconds to 1 minute. 

Why it Works: The pose increases blood flow to the reproductive organs, helpful for managing PCOS symptoms.

10. Padmasana (Lotus Pose)

The lotus pose makes the body and mind relax. This asana stretches out the posture, calms the brain, removes all types of stress, and activates the pelvic, spinal, abdominal, and bladder areas. 

How To Do It:

●        Sit on the floor and cross your legs.

●        Now place each foot on opposite thighs and both soles facing upward.

●        Place hands on knees.

●        Hold the posture and try to breathe for 1–2 minutes in this pose.

The Bottom Line

Add these poses to your daily routine to help manage PCOS symptoms. Recommended by a PCOS specialist, they can aid in reducing stress, balancing hormones, and enhancing mental health.