Millions of women worldwide suffer from Polycystic Ovarian Disease (PCOD). While medical treatments are available, many women seek natural remedies like yoga to manage their problems. This blog explores ten yoga poses specifically tailored to alleviate PCOD symptoms. These poses can be powerful tools in managing PCOD, from stress-relieving asanas to hormone-balancing postures. With the guidance of a qualified instructor, personalized yoga classes can provide targeted relief and improve overall well-being for women with PCOD and PCOS.

What is PCOD and PCOS?

Polycystic Ovarian Disease (PCOD) and Polycystic Ovary Syndrome (PCOS) are terms used interchangeably to describe a hormonal disorder in women of reproductive age. Increased androgen levels and irregular periods identify PCOS, whereas the presence of multiple cysts on the ovaries characterizes PCOS. Both conditions can lead to fertility issues and other health complications. 

PCOD Symptoms

Polycystic ovary syndrome (PCOS) signs and symptoms typically manifest around the time a girl starts her first menstrual period during puberty. However, PCOS can also develop later in life due to significant weight gain. Unfortunately, many women remain unaware that they are suffering from PCOS. Some common symptoms of PCOS include:

  • PCOD often causes irregular menstruation, with fewer than nine periods a year due to high male hormone levels that prevent ovulation.
  • Due to irregular periods, the buildup of the uterine wall leads to heavier bleeding during menstruation.
  • Acne is caused by increased oil production due to higher levels of male hormones.
  • Hirsutism, excessive hair growth, is common in women with PCOD on the face, back, chest and stomach.
  • Weight: Most women suffer from PCOD because of obesity or being overweight.
  • Women with PCOD often experience male pattern baldness, resulting in hair thinning on the crown or even complete hair loss.
  • Hormonal imbalances can cause headaches.
  • Those who suffer from PCOD may experience skin darkening in the groin and neck regions.
  • Increased androgens: Too much of male sex hormones present physically as excess face and body hair and male-pattern baldness.

PCOD Symptoms

Complications due to PCOD:


PCOD causes infertility because it reduces ovulation frequency.


PCOD causes insulin resistance in the body, which causes diabetes. 

Heart disease: 

PCOD increases blood pressure, making you more susceptible to heart problems. 

Endometrial cancer: 

Delayed ovulation causes the endometrium, the uterus lining, to thicken inside the body. This increases the chance of developing uterine cancer.


Predominantly, women suffer from depression due to hormonal imbalances in the body. 

Here, will explore ten yoga poses that are particularly beneficial for managing PCOS symptoms.

10 Yoga Poses for PCOD Problem:

1.Malasana (Garland Pose)

Malasana, also known as the Garland Pose, helps stretch the lower back, hips, and groin muscles, which can benefit women with PCOS. This posture also helps to improve digestion and detoxify the body.

2. Baddha Konasana (Bound Angle Pose)

The Bound Angle Pose, or Baddha Konasana, is a seated yoga posture that promotes the opening of the hips and groin region. This pose is beneficial for increasing flexibility, relieving tension in these areas, improving blood circulation in the pelvic region, and stimulating the ovaries.

3. Setu Bandhasana (Bridge Pose)

Setu Bandhasana, or the Bridge Pose, strengthens the back, buttocks, and thighs. It can also reduce stress and anxiety, common symptoms of PCOS.

yoga for pcod

4. Dhanurasana (Bow Pose)

Dhanurasana, or the Bow Pose, stretches the entire front of the body and helps improve digestion. It also helps in reducing fat around the abdomen, which is beneficial for women with PCOS.

5. Chakki Chalanasana (Mill Churning Pose)

Chakki Chalanasana, or the Mill Churning Pose, involves rotating the upper body in a circular motion. This helps massage the abdominal organs and improve digestion. It also helps reduce belly fat, a common concern for women with PCOS.

6. Kapalbhati Pranayama (Skull Shining Breathing Technique)

Kapalbhati Pranayama involves forceful exhalations followed by passive inhalations. It helps detoxify the body and improves lung capacity, which can be beneficial for women with PCOS.

7. Bhujangasana (Cobra Pose)

Bhujangasana, or the Cobra Pose, strengthens the spine, buttocks, and shoulders. Reducing stress and anxiety, common symptoms of PCOS is also aided.

8. Savasana (Corpse Pose)

Savasana, or Corpse Pose, is a relaxation pose that is helpful in reducing stress and anxiety and improving sleep quality. This pose is particularly beneficial for women with PCOS who often experience sleep disturbances.

9. Marjariasana and Bitilasana (Cat-Cow Pose)

Marjariasana, or the Cat Pose, and Bitilasana, or the Cow Pose, are two poses often practised to improve spine flexibility and massage the abdominal organs. These poses also help in reducing stress and anxiety.

10. Janu Sirsasana (Head-to-Knee Forward Bend)

Janu Sirsasana, or the Head-to-Knee Forward Bend, stretches the hamstrings, groins, and spine. Calming the mind and reducing stress is also beneficial for women with PCOS.

Benefits of Yoga for PCOD

  • Hormonal Balance and Stress Reduction: Yoga helps balance hormones and reduce stress, critical factors in managing PCOD and PCOS symptoms.
  • Improved Metabolism and Digestion: Certain yoga poses help improve metabolism and digestion, which can help maintain a healthy weight, a common challenge for women with PCOS.
  • Enhanced Reproductive Health: Yoga poses stimulate the pelvic region, which can help improve blood circulation to reproductive organs and promote overall reproductive health.

Tips for Practicing Yoga with PCOD

  • Best Time to Practice: Practicing yoga in the morning or evening can benefit women with PCOS and PCOD.
  • Yoga should not be attempted if you have PCOS. If you have PCOS, consult your healthcare provider before beginning any new exercise routine.


Yoga is an effective tool to manage symptoms of PCOS and PCOD while improving overall well-being. Practising these ten yoga poses daily can help eliminate PCOD symptoms and promote hormonal balance. Paying attention to your body and seeking advice when needed is vital. If you have PCOS and plan to start a new exercise routine, it is essential to listen to your body and consult with your doctor first.

We are all familiar with the saying, “Where there is a will, there is a way.” As PCOD and PCOS are eternal for every human being, practising yoga will help every woman get rid of more significant side effects. Ojas Yoga and Wellness is the right choice for practising yoga, and we also have professional trainers to make your body flexible and healthy. Our focus is to help our clients stay fit and healthy.

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