PCOD Ka Natural Solution: 5 Yoga Poses suggested by Yoga Expert

Are you suffering from PCOD or PCOS?. With sedentary lifestyles, high-stress environments, and processed diets, the common problem of lifestyle-related ovarian dysfunction and menstrual irregularity has increased.

If you are searching for effective yoga poses for pcos and pcod to manage irregular ovulation, stubborn weight gain, or acne, this guide serves as a comprehensive resource for hormonal balance through yoga, helping you restore your cycle naturally and improve your quality of life through the power of Yoga and Ayurveda.

Why Trust This Guide?

Yoga Therapist Keshav, the founder of My Yoga Ayurveda, has developed this protocol. With years of experience specializing in women’s hormonal health, Keshav has helped many women suffering from PCOS, fertility challenges, and lifestyle correction. 

Every asana and dietary suggestion in this guide is rooted in both traditional Ayurvedic wisdom and modern physiological understanding of the endocrine system.

Understanding Ovarian Dysfunction: Causes & Symptoms

Before diving into the yoga asanas for pcos and hormonal imbalance with pictures, it is crucial to understand the root causes of this metabolic condition.

What is PCOD/PCOS?

While often used interchangeably, they represent different levels of hormonal disruption:

• PCOD (Polycystic Ovarian Disease): A condition where the ovaries produce immature eggs, which turn into cysts, primarily driven by lifestyle and environmental factors.
• PCOS (Polycystic Ovary Syndrome): A more severe metabolic disorder involving higher levels of androgens (male hormones), which can lead to long-term health risks like diabetes if left unmanaged.

“Why am I gaining weight with PCOS?”

Many women ask this when they find that traditional gym workouts or calorie-cutting don’t seem to work. The answer lies in Insulin Resistance. When your body cannot use insulin properly, it stores fat instead of burning it for energy. This triggers the ovaries to produce excess testosterone, creating a cycle of weight gain and facial hair. These yoga practices can help maintain your weight.

“Why are my periods irregular even after medicine?”

Medicine often provides withdrawal bleeding but may not address Chronic Inflammation or the Cortisol Connection. High stress levels keep the body in “fight or flight” mode, which shuts down reproductive functions. Learn more in our PCOD Lifestyle Guide.

The Power of Infertility Yoga: Restoring Conception Naturally

Many women struggling with conception turn to infertility yoga as a holistic support system. But how do these movements actually work?

• Pelvic Blood Flow: Specific infertility yoga asana movements increase oxygenated blood to the reproductive organs, nourishing the ovaries.
• HPO Axis Regulation: Yoga balances the communication between the brain (Hypothalamus/Pituitary) and the ovaries.
• Detoxification: By stimulating the lymphatic system, pcos yoga poses help the body flush out excess estrogen.

“Can yoga replace hormonal tablets for PCOS?”

While you should always consult your doctor before stopping medication, many women find that consistent yoga helps manage symptoms naturally. Yoga works on root causes like stress regulation and insulin resistance rather than just the symptoms.

If you are looking for a structured, guided path, our Garbh Yog Program to Conceive Naturally provides a step-by-step roadmap to healing.

5 Expert-Recommended Yoga Poses for PCOS and PCOD

1. Badhakonasana (Butterfly Pose)

• How to do it: Sit with your spine straight. Fold your knees and bring the soles of your feet together. Clasp your feet and gently bounce your knees like butterfly wings.
• Benefit: This is an essential infertility yoga asana because it reduces stagnation in the reproductive system and stimulates the ovaries.

2. Bhujangasana (Cobra Pose)

• How to do it: Lie on your stomach with palms under your shoulders. Inhale and slowly lift your chest, keeping your elbows slightly bent.
• Benefit: It targets the adrenal glands and helps regulate cortisol production, which is vital for clearing up PCOS-related acne.

3. Dhanurasana (Bow Pose)

• How to do it: Lie on your stomach, bend your knees, and hold your ankles. Lift your chest and thighs simultaneously.
• Benefit: It improves insulin sensitivity by providing a deep massage to the pancreas and liver.

4. Malasana (Garland Pose / Deep Squat)

• How to do it: Stand with feet wide and lower into a deep squat. Press your elbows against your inner knees and bring your palms together.
• Benefit: This increases circulation to the uterus and is a foundational infertility yoga pose.

5. Viparita Karani (Legs Up The Wall)

• How to do it: Lie on your back with your legs resting vertically against a wall. Stay here for 5–10 minutes.
• Benefit: This restorative posture calms the nervous system. For deep restoration, you can watch and follow this Yoga Nidra for relaxation below while in this pose.

🎥 Guided Practice: Yoga Nidra for Deep Relaxation

For maximum hormonal benefit, practice this Yoga Nidra session daily to lower cortisol levels and reset your nervous system:
For maximum hormonal benefit, practice this Yoga Nidra session daily to lower cortisol levels and reset your nervous system. Play the video below to start your practice:

7-Day Yoga Schedule for Beginners & PCOS Weight Loss

If you are a complete novice, we recommend starting with our Yoga for Beginners: A Step-by-Step Guide to ensure your alignment is correct.

Day	Focus	Recommended Poses
Day 1	Pelvic Opening	Butterfly Pose, Malasana
Day 2	Core & Digestion	Boat Pose, Bow Pose
Day 3	Stress Relief	Legs Up The Wall, Child’s Pose
Day 4	Active Flow	Surya Namaskar (Sun Salutations)
Day 5	Hormonal Balance	Bridge Pose, Fish Pose
Day 6	Fertility Focus	Infertility Yoga Routine
Day 7	Rest & Restore	Best Pranayam for Hormonal Balance (Yog Nidra)

Tracking Your Progress: Essential Health Tools

Managing PCOS requires more than just movement; it requires tracking. To help you stay on top of your weight loss and health journey, use our specialized Health Tools.

Whether you are looking for your Ideal Weight Calculator, trying to understand your body composition with the Body Fat Calculator, or planning your meals with the Daily Calorie Calculator, these tools are essential for managing yoga for pcos weight loss effectively.

Beyond Asana: The Ayurvedic Holistic Solution

PCOS is a lifestyle disorder. To truly heal, you must align with your natural constitution. We highly recommend taking our Three Doshas Quiz to understand your body type (Vata, Pitta, or Kapha).

PCOS-Friendly Nutrition & Bloating

Digestive issues like bloating are incredibly common in women with PCOD. If you struggle with this, avoid these 10 Indian foods that cause bloating and follow our Ayurvedic lifestyle for better results.

Local PCOS Support in Jabalpur

Women from Jabalpur and nearby areas often search for natural PCOS treatment through yoga. My Yoga Ayurveda provides both online and offline guided programs for hormonal balance and fertility support. Whether you are looking for a PCOS yoga teacher in Jabalpur or the best yoga for PCOS near me, our personalized approach ensures you get the local support needed to conceive naturally and restore your health.

Frequently Asked Questions (FAQ)

Which yoga is best for PCOS?

Direct Answer: The best yoga for PCOS includes Butterfly Pose, Malasana, Cobra Pose, and Legs Up the Wall. These specific poses improve ovarian blood flow, reduce stress hormones, and help regulate periods naturally.

Can yoga cure PCOS permanently?

Direct Answer: Yoga cannot cure PCOS overnight, but regular practice can significantly reverse symptoms and lead to long-term remission. It addresses the root causes like insulin resistance, stress, and hormonal imbalance by restoring the body’s natural endocrine rhythm and metabolism.

Can yoga help me get pregnant if I have PCOS?

Direct Answer: Yes, yoga can significantly improve fertility and conception chances in women with PCOS. Infertility yoga improves egg quality, supports regular ovulation, and prepares the uterus for implantation by reducing high cortisol levels. This is the cornerstone of our Garbh Yog Program.

How long does yoga take to show results in PCOS?

Direct Answer: Most women see noticeable improvement in their symptoms within 2–3 months of regular practice. Stress levels typically reduce first, followed by improvements in sleep, digestion, and cycle regularity as the hormones begin to balance.

Is yoga safe during periods for PCOD?

Direct Answer: Yes, gentle yoga is safe and even beneficial during periods for those with PCOD. You should avoid heavy inversions (like headstands) and instead practice restorative poses like Butterfly Pose, Child’s Pose, or Legs Up the Wall to soothe menstrual cramps and pelvic discomfort.

Which pranayama is best for hormonal imbalance?

Direct Answer: Anulom Vilom (Alternate Nostril Breathing) and Bhramari (Bee Breath) are the best for hormonal balance. These techniques calm the nervous system and reduce cortisol levels, helping to regulate the HPO axis and thyroid function.

Final Thoughts: Your Journey to Healing

The journey to overcoming the pcod problem is about reconnecting with your body’s natural rhythm. By integrating these yoga poses for pcos and pcod with a mindful Ayurvedic lifestyle, you are addressing the root cause rather than just masking the symptoms.

Ready to take the next step? Join our community at My Yoga Ayurveda and explore our specialized Garbh Yog Program.