7 Yoga Poses or Asana to Control PCOS

Last Updated on August 18th, 2020

PCOS- or abbreviated as Polycystic Ovarian Syndrome

Revealed by All India Institute of Medical Science says that 1 in every 5 women suffers from PCOS. Though PCOS has not been given any special reason to occur in women but it is mostly considered as a result to an unhealthy lifestyle, with which comes along, stress and depression. While reading about PCOS in website, I came across a feedback from a homemaker, who is a PCOS survivor.


She said in her article that, she was diagnosed with PCOS when she was just 20! And that, doctors said that she might have further consequences like, abrupt mood swings, weight gain, hair gain on face, hair, legs and most disturbingly, she might always have a risk while conceiving a baby. This nevertheless came as a shock to an Indian family.

Probably in 2000’s people where not much used to the word PCOS. Because this was neither disease nor it was hyped. Hence people lacked knowledge. They hoped in every corner of the country who can treat PCOS well. But that only cringed in a lot of medicines and lot of changes in hormones, resulted to an access weight gain and obviously bad mood swings.


PCOS is like an uninvited guest, who drops in, out of blue and we never know for what reasons we have welcomed them. Right, there is no such fact that women tends to have PCOS because of eating xyz or because of doing any uwv physical activities.  It’s natural and it can have only few possible reasons like stress or unhealthy lifestyle.


PCOS Symptoms:

  • Irregular or at times no mentor cycle at all
  • Acne
  • Hair loss or at times even excess hair grows on face, back, stomach, and legs
  • Infertility
  • Weight gain
  • Mood swings

It is always recommended to get a test done or get consulted from a good doctor to get a rough analysis of the PCOS.

PCOS Symptoms and treatment
PCOS Symptoms and treatment


Here are the list of 7 yoga poses or asana that will help in calming down the PCOS or to say will help you to control it.


Asana 1: Baddha Konasana or (Butterfly pose)

A very easy asana, many of us must have taken this up when we were practicing yoga all by ourselves or by looking at the videos. I don’t know how many of you know the positive outcomes of this asana, but it is vital because it stimulates belly organs, ovaries, bladder and kidney. It also improves blood circulation in heart. If you find yourself struggling with this asana in the first few days that’s roughly because you don’t have a flexible thigh muscles and hence this exercise can help you stretch your thigh muscles and knees.

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It is also helpful to relive yourself from depression and anxiety. Helps in menstrual discomfort and most importantly helps in removing the symptoms of menopause that most the women face in their early 30’s or 40’s.

butterfly pose for gastric issue
butterfly pose for gastric issue

To talk about how we do it, is pretty simple:

  • Sit on the yoga mat, with your back straight
  • Bring both the legs in between where the feet are touching each other and your both the legs are stretched outwards.
  • This posture may be a little uncomfortable in the beginning but after coming to this posture bring both the leg a little above the ground,
  • Do not lose the contact with the ground, hold your feats tight with your palm so that they do not move
  • Again, bring them down to their butterfly posture,
  • You don’t have to take a break in the posture indeed, you can take a fast set of 20 times doing this before bringing back the body to rest.


Note: Its totally okay if you cannot do this successfully on day 1. Give yourself a time of 15 days to at least get it right and less painful. For better results, start taking a 15 mins of brisk walking everyday (this helps in stretching up the thigh muscles).


Asana 2: Supta Baddha Konasana or (Recliner Cobbler Pose)

A kind of an asana that give a sense of calmness all over the body and relaxes your mind. This asana is yet again a simple one and can be complimented with butterfly pose asana.


To do this asana:

-Lie down on the yoga mat, keeping your back straight touching the ground,

  • Bring both the legs on their heels and near to your hips,
  • Give a little raise to your feet on their heels and bend the legs in the butterfly pose,
  • Both the feets should touch the ground as well as with each other,
  • The hack of this asana is to not get a comfortable posture but to bring the good flow of blood circulation all over the body,
  • When you find yourself at ease in this posture, bring your hands near to thigh to give a lite push to the legs to bring them back on their heels.
  • Make sure you take a considerable amount of calm breaths during this asana.
  • There is no limit to do this asana but a minimum of 7 times can be really good for the routine.


Asana 3: Bharadvajasana


To do this asana:

  • Sit on the yoga mat with legs extended forward, now fold your left knee and sit in vajrasan
  • Bent the right knee from the forward and keep it on the folded left leg thigh,
  • Mindfully place your left palm below the right thigh, and hold the right toe with right hand,
  • Look over right shoulder- breathe- inhale and
  • Exhale and bring the right toe to the centre
  • And gradually the left leg too
  • Repeat the same on the other side
  • Do this set for at least 10 times in the initial few sessions and gradually increase its number to 15 times
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Bharadvajasana will help your body to stretch the shoulder, spine and hip region and will work as a massage for your belly. This asana will also help relieving stress and especially good in the second trimester of pregnancy for strengthening the lower back body of the women.


Asana 4: Chakki Chalasana or (Mill churning Pose)

chakki chalanasana churning the mill pose
chakki chalanasana churning the mill pose

To do this asana:

  • Sit on the yoga mat and stretch your both the legs in front
  • Now stretch both the legs away from each other, (leaving a considerable amount of distance between both the legs)
  • Now keep your back straight and bring both the hand in front of your chest
  • Hold the hand in a tight grip with each other
  • Take a deep breath and start to move the upper body to front and right, forming an imaginary circle with body
  • Now inhale as you go forward and to right, and exhale as you go back and to the left.
  • Do not hold your breath at this point and again with a deep inhaling of the breath and bring your stretched hands towards the right leg and then towards the left, it should be like an action made while women churns grains in chakki
  • Make 5-10 rounds of these till then you will feel a stretch in your lower body and abdomen, it’s all for good.

This asana is really helpful for reducing lower belly fat and also stretching the thigh and pelvic region.

Tones the back region, abs and arms muscles too. It also tones the uterus muscles in females, so it very useful in preventing painful menstrual cycles if practiced on regular basis.


Asana 5: Padma Sadhana

crossed legs posture for yoga and meditation
crossed legs posture for yoga and meditation

I am a lot into this asana specially after watching Sri Sri Yoga and this asana is very well explained in their channel. I recommend you to watch the video if the written steps wasn’t clear.

To do this asana:

  • Sit comfortably in the Padma Sadhana pose i.e., bring both the legs on their opposite thighs (like we do when we sit for Sri Sri Meditation)
  • Now place both the freely on the knee
  • Deep breathe in, and exhale when the body should go down and start the body rotation from right to left
  • The only hack is to focus on the breathing you have to exhale when forward and down and inhale when backward and up.
  • Do this for at least 10 rotation without taking any break in between.
  • Finish the last round and inhale and sit back
  • Now lie down on your stomach, hands by the side of the face
  • Feet together and chin upwards,
  • Now bring the right leg a little above the ground
  • Inhale while bringing the leg up and exhale while bringing it down
  • Do it repeatedly for 10 times with both the legs.
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Though I always continue with shalabhasana while taking this asana up, but you can always take Shavasana (the easiest and the most preferable after a routine of these 5 asana’s) or sun salutation at the end.

But make sure you don’t just leave this in between, always have a good ending to the yoga and give yourself that vibration of taking in all the positivity with you while doing this.


At the end I will just say, PCOS is not genetic so we can’t blame anyone for this but this is something we have created for us by living an unhealthy lifestyle or living on junk on most of the days.

But there is always a room for corrections and improvements. We cannot fight PCOS wholly, but we can always control it 🙂


Don’t forget our fitness mantra. Eat well, sleep well and be healthy.



Gazal Mittal
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