Yoga Poses for PCOD: Unlocking Balance

Yoga Poses for PCOD Unlocking Balance

Discover the transformative power of yoga in managing PCOD (Polycystic Ovary Syndrome), a common hormonal disorder affecting millions of women worldwide. In this blog, we will explore a series of engaging and easy yoga poses that can help alleviate the symptoms of PCOD and promote overall well-being. By incorporating these gentle yet effective postures into your daily routine, you can take an active step towards restoring hormonal balance, reducing tension, and nurturing your body. So, grab your mat and join us on this empowering journey to find relief and embrace a healthier lifestyle with yoga.

What is PCOD?

PCOD (Polycystic Ovary Syndrome) is like a hormonal roller coaster that many women experience. It's a common condition where your ovaries go a little haywire, leading to a range of symptoms. Imagine your ovaries being mischievous and producing more androgens (male hormones) than usual. This hormonal imbalance can cause irregular periods, pesky acne, unwanted hair growth, and even difficulties in conceiving. But fear not! With the right knowledge and lifestyle changes, you can tame PCOD and regain control of your body.

Symptoms of PCOD and PCOS

Irregular periods: 

Menstrual cycles may become unpredictable, with longer or shorter gaps between periods.

Excess androgen levels: 

Increased production of male hormones can lead to acne, oily skin, and unwanted hair growth (hirsutism).

Polycystic ovaries: 

The ovaries may develop small cysts, affecting their normal function.

Weight gain

Many women with PCOD/PCOS struggle with weight management or experience unexplained weight gain.

Insulin resistance: 

The body may have difficulty using insulin effectively, increasing the risk of diabetes.

Hair thinning: 

Some women may experience hair loss or thinning on the scalp.

Mood swings: 

Hormonal imbalances can contribute to mood swings, depression, or tension.

Fertility issues: 

PCOD/PCOS can make it challenging to conceive due to irregular ovulation or lack of ovulation.

How Yoga Can Help in PCOD and PCOS?

Hormonal balance:

Yoga poses and breathing exercises help regulate hormone levels, promoting a healthier hormonal balance in the body.

Tension reduction: 

Yoga reduces tension and anxiety, which can positively impact hormone production and overall well-being.

Weight management

Certain yoga practices aid in weight management, which is crucial for women with PCOD/PCOS.

Improved insulin sensitivity: 

Regular yoga practice can enhance insulin sensitivity, potentially reducing the risk of diabetes associated with PCOD/PCOS.

Enhancing circulation: 

Yoga postures and movements increase blood flow to the pelvic region, supporting ovarian function and menstrual regularity.

Yoga for PCOD

Yoga offers a holistic approach to managing PCOD (Polycystic Ovary Syndrome). Here are some yoga poses that can be beneficial for women with PCOD:

Child's Pose (Balasana): 

Relieves tension, calms the mind, and gently stretches the lower back and hips.

Butterfly Pose (Baddha Konasana): 

Stimulates the ovaries, improves blood circulation in the pelvic area, and helps regulate menstrual cycles.

Cat-Cow Pose (Marjaryasana-Bitilasana): 

Increases flexibility in the spine, stimulates abdominal organs, and helps relieve menstrual discomfort.

Bridge Pose (Setu Bandhasana): 

Strengthens the pelvic muscles, improves blood circulation in the pelvic region, and helps regulate hormone levels.

Reclining Bound Angle Pose (Supta Baddha Konasana): 

Relieves tension, opens the hips, and promotes relaxation and hormonal balance.

Seated Forward Bend (Paschimottanasana): 

Stretches the pelvic area, improves digestion, and reduces tension and anxiety.

Supported Headstand (Salamba Sirsasana): 

Stimulates the endocrine system, enhances blood circulation to the brain, and helps balance hormone levels.

Corpse Pose (Savasana): 

Promotes deep relaxation, reduces tension, and allows the body to rejuvenate and restore hormonal balance.

PCOD Exercise at Home

Cardiovascular exercises: 

Engage in activities like brisk walking, jogging, cycling, or dancing to get your heart rate up and improve cardiovascular health. Aim for at least 30 minutes of moderate-intensity cardio most days of the week.

High-intensity interval training (HIIT): 

HIIT workouts involve short bursts of intense exercise followed by periods of rest. It helps burn calories, improve insulin sensitivity, and boost metabolism. You can do exercises like jumping jacks, burpees, mountain climbers, or high knees.

Strength training: 

Incorporate strength training exercises using bodyweight or resistance bands to build muscle mass, improve insulin sensitivity, and support weight management. Exercises like squats, lunges, push-ups, and planks are effective for strengthening various muscle groups.


As mentioned earlier, yoga offers numerous benefits for PCOD. Follow a yoga routine that includes poses like Child's Pose, Butterfly Pose, Cat-Cow Pose, Bridge Pose, and Seated Forward Bend. Practice deep breathing and relaxation techniques for tension reduction.


Pilates exercises focus on core strength, flexibility, and posture. They help strengthen the abdominal and pelvic muscles, improve balance, and enhance overall body strength. You can find online Pilates workouts or follow instructional videos.

How Yoga Benefits Symptoms of PCOD and PCOS?

Yoga provides a natural and holistic approach to alleviating the symptoms of PCOD (Polycystic Ovary Syndrome) and PCOS (Polycystic Ovary Syndrome). By practising yoga regularly, women can experience various benefits such as hormonal balance, tension reduction, and weight management. Yoga postures, breathing exercises, and relaxation techniques help regulate hormone levels, reduce tension, and promote overall well-being. Additionally, yoga aids in weight management, which is crucial for women with PCOD/PCOS. Through its gentle yet powerful practices, yoga empowers women to take control of their health and find relief from the symptoms associated with PCOD/PCOS.

Take Away

Discover the transformative power of yoga in managing PCOD (Polycystic Ovary Syndrome) as we explore a series of engaging and easy yoga poses. By incorporating these gentle postures into your routine, you can restore hormonal balance, reduce tension, and nurture your body. Embrace the journey to find relief and embrace a healthier lifestyle with yoga, empowering yourself along the way.


Q: Can yoga treat PCOD?

A: Yes, Yoga can help manage PCOD symptoms by promoting hormonal balance and reducing tension.

Q: Can PCOD be cured by Surya Namaskar?

A: Surya Namaskar alone cannot cure PCOD, but it can be a beneficial part of a comprehensive yoga practice for managing PCOD.

Q: How to lose belly fat in PCOD?

A: To lose belly fat in PCOD, focus on a combination of healthy eating, regular exercise (including yoga), tension management, and adequate sleep.


Can Yoga Relieve Symptoms of PCOS?, By Sara Lindberg on November 12, 2020

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