Yoga coach shares 7 asanas women suffering from PCOS, PCOD should practise daily for 20 minutes

Updated on: May 28, 2025, 13:14:19 IST

By Krishna Pallavi Priya

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Check out the seven yoga poses you should do if you suffer from PCOS/PCOD. (shutterstock)

A yoga coach recommends 7 yoga asanas for women with PCOS or PCOD, including Butterfly pose, Bhujangasana, and more asanas. Find out the 5 other poses.

Yoga teacher Rajat, who often shares different yoga poses one can practise at their home to target certain health issues, took to Instagram on April 22 to post a clip where he talked about seven yoga asanas that can help women dealing with PCOS (polycystic ovarian syndrome) and PCOD (polycystic ovarian disease).

Also Read | Fitness coach shares 5 things to do if you want to lose belly fat: ‘Don’t cut all your favourite foods’

Daily yoga poses for PCOD/PCOS

In the video, Rajat shared seven yoga poses that people suffering from PCOS/PCOD should practise and how to do them. He suggested doing the poses for 20 minutes, and also mentioned the time span one should invest in each asana. Here are the yoga asanas the yoga coach listed:

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A post shared by RAjAT | Certified Yoga Teacher (@rajatyogaworld)

1. Butterfly pose: 2-3 minutes

2. Forward bend in Baddhakonasana: Hold both sides for 30 seconds

3. Ardhamatsyendrasana: Hold both sides for 30 seconds

4. Malasana: Sit for 1 minute

5. Chakkichala Asana: 10 repetitions on both sides

6. Bhujangasana: Hold for 30 seconds, 3 sets

7. Setu Bandhasana: 10 repetitions

According to PACE hospitals, PCOD is a condition in which the ovaries produce many immature or partially mature eggs. This happens due to poor lifestyle, obesity, stress and hormonal imbalance. PCOS is a metabolic disorder, and a more severe form of PCOD can lead to anovulation, where the ovaries stop releasing eggs.

Yoga for PCOD and PCOS

According to the National Institutes of Health, yoga has proven effects in reducing and managing the symptoms of polycystic ovarian syndrome (PCOS) more effectively, along with medicine.

In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, "Yoga encourages weight loss while controlling the effects of PCOS-related weight gain. This stimulates metabolism and blood flow to the brain, reestablishing hormonal equilibrium. The likelihood of conception and fertility is also increased by yoga.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

ABOUT THE AUTHOR
Krishna Pallavi Priya
Krishna Priya Pallavi is a journalist with over 9 years of experience, covering health, fashion, pop culture, travel, wellness, entertainment, festivals, mental health, art, decor, fitness, and sex and relationships. She is an alumna of the Indian Institute of Mass Communication (IIMC), Dhenkanal, and holds an undergraduate degree in Journalism and Mass Communication from Guru Gobind Singh Indraprastha University, Delhi. Her strong academic foundation informs her analytical and detail-oriented approach to storytelling, helping her uncover stories where none seem to exist. Before joining Hindustan Times, Pallavi worked with some of India’s leading media organisations. She spent close to three years at India Today, where she honed her newsroom skills and developed a sharp editorial sensibility. She also worked for over a year and a half at Vagabomb, ScoopWhoop’s feminist digital platform, where she explored stories through a gender-sensitive, socially aware lens. Pallavi has a deep interest in global fashion trends and international fashion seasons, and enjoys interviewing celebrities and tracking pop culture movements—interests that frequently translate into engaging, reader-friendly stories. Alongside lifestyle and entertainment, she has a keen eye for impactful health and wellness journalism, regularly interacting with doctors, designers, and digital content creators to bring nuance and credibility to her work. Born and raised in Haryana, Pallavi remains deeply connected to her ancestral roots in Odisha. Her ability to spot fresh angles brings curiosity and depth to stories she pursues. When not chasing deadlines, she enjoys spending time with her dog, planning her next vacation, reading, running new trails, and discovering new destinations.Read More

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