Yoga for PCOS – 6 Effective Poses to Treat PCOS

yoga for pcos

PCOS is a widespread disease to many women. There are several causes of PCOS, but stress is the major one. This means for you to deal with PCOS you will need to deal with stress first. Yoga is the best way to control stress. Yoga is the most natural and it doesn’t have any side effects.

Yoga will work miracles in managing this challenging condition. Different yoga poses will help you to manage PCOS by controlling stress. Following are the 6 effective yoga poses for PCOS.

6 Effective Poses to Treat PCOS

1. Butterfly Pose

butterfly pose for pcos

Bharadvajasana or butterfly pose is a seated pose that helps patients to deal with PCOS using the most natural way.

How to do:

  • Sit down in a cross-legged position and make sure your spine is erect.
  • Pull your feet to the pelvic area and make sure your feet are in contact.
  • Ensure your heels are close to the genitals and push your knees down to make the shape of a butterfly.
  • Flap your legs for some time and then stop.


Butterfly pose will have several benefits to your body. It will open up your pelvic region, lower stress, and enhance relaxation.

2. Cobra Pose

cobra pose for pcos

Cobra pose is the most comfortable posture to control PCOS at any age. To manage this disease you will need to enhance your digestion, and reduce stress, and cobra pose will do this for you.

How to do:

  • Doing this is very simple, just lay down on your stomach with the toes holding firm on the ground.
  • Raise your upper body using the hands and keep them straight.
  • Look upwards and maintain this position for 30 minutes while breathing normally.


Cobra pose will help in many ways, it will put pressure on the stomach, and it will improve how your ovaries function.

3. Boat Pose

boat pose for pcos

Boat pose or naukasana is the most beneficial pose for treating PCOS, apart from managing PCOS it will also help in getting a flat stomach.

How to do:

  • Lay down on your back with the hands on the sides. Take one deep breath and start raising your feet, chest, and head while exhaling.
  • Raise your hands with the feet for 30 seconds and relax for some time.
  • Keep repeating the pose after resting.

Benefits: Boast pose will improve the functioning of the ovaries as it ensures blood flow to all the reproductive organs.

4. Bow Pose

bow pose for pcos

Bow pose will help in managing PCOS by improving the functionality of the reproductive system. It will also relieve you from menstrual discomfort.

How to do:

  • Forming this posture will be simple. Just lie down with your stomach with the hands on either side.
  • Hold your feets using hands and start raising them with the chest at the same time.
  • Form an arched position and hold that position for 30 minutes while breathing in and out.
  • Exhale and start the process again.


  • Apart from treating PCOS, bow pose will have other health benefits.
  • It will open shoulders, chest, and hip flexors.
  • It will also strengthen the upper back and massage digestive organs.

[ Read: Yoga for Back Pain ]

5. Bharadvajasana

Bharadvajasana is named from the Hindu sages (Bharadvaja). It is a seated pose appearing in Ashtanga and Iyengar. It will be used to treat PCOS in women.

How to do:

  • Start by forming a staff pose. Bend your knees and swing your heels to the outer side of the right hip.
  • Take a deep breath and lengthen it from the tailbone up to the crown of the head.
  • Start exhaling and twist your torso to the left. Place your left hand back to the front part of the left knee.
  • Place your left hand to the back right side and inhale again.


  • Bharadvajasana will have other health benefits apart from treating PCOS.
  • It will stretch and strengthen the spine, increase shoulder flexibility and improve digestion.

6. Cat Pose

cat pose for pcos

Apart from strengthening the spine, cat pose has additional benefits to women. It will help in treating PCOS.

How to do:

  • Form the shape of a table using your hands and knees.
  • Make sure the wrists are directly below the shoulders and knees are under the hips directly.
  • Take a deep breath while dropping the back downwards and raise your head upwards.
  • Repeat the position as many times as possible.

Benefits: Cat pose helps to relieve stress from lower back pain, menstrual cramps, and sciatica.

Yoga is an excellent treatment for people suffering from PCOS. By following the above yoga poses, you will control the disease and enhance your life. However, if your situation is complicated seek the help of a doctor.

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