5 Effective yoga poses for PCOD relief without pills
Saniya Kotiyal | Oct 03, 2025, 16:20 IST
Yoga for PCOD
( Image credit : Freepik )
Yoga for PCOD and PCOD yoga poses provide natural ways to manage hormone balance and menstrual health. Five key poses Bhujangasana, Setu Bandhasana, Dhanurasana, Paschimottanasana and Supta Baddha Konasana improve blood flow, reduce stress and strengthen the body. Practicing these exercises daily supports reproductive health and helps ease common PCOD symptoms without medication.
Yoga for PCOD and PCOD yoga poses help to balance the hormones naturally and support menstrual health there are gentle exercises like Bhujangasana, Setu Bandhasana, Dhanurasana, Paschimottanasana and Supta Baddha Konasana that target to improve blood flow, reduce stress and strengthen the back and hips as these yoga poses are easy to practice at home and have simple steps. Doing them regularly can help ease common PCOD symptoms and keep the body healthy and strong.
Bhujangasana is done by lying flat on the tummy and put the hands under your shoulders and slowly lift your chest up. Keep the hips on the ground as this pose helps more blood go to the ovaries and keeps hormones healthy it also makes the back strong and the body feel more active. The gentle belly pressure stimulates reproductive organs which can help make periods more regular over time.
Bhujangasana makes the back muscles stronger and opens tight chest areas as it helps fix bad posture from sitting too much and makes the spine more flexible and healthy.
Start by lifting chest only 2 to 3 inches high to avoid back pain. Keep the shoulders down and away from ears. Stay in the pose for 10 to 15 seconds.
Setu Bandhasana means lying on back with knees bent, feet flat on ground. Lift hips up high toward ceiling while keeping shoulders down to make a bridge shape.
This pose increases blood flow to ovaries and reproductive organs in the pelvis area. It also stimulates thyroid gland which helps balance important hormones that control PCOD symptoms.
Bridge pose strengthens back leg muscles and glutes while opening tight hip flexors and chest muscles. It reduces stress and anxiety which often make PCOD symptoms much worse. Press feet firmly into ground and squeeze bottom muscles to lift hips safely.
Dhanurasana means lying on the stomach and then bending the knees back and holding ankles with hands. Lift chest and legs together to make a bow shape like an archer's bow as this pose gently presses the belly area where ovaries are located. The pressure helps ovaries work better and produce hormones that control periods and reduce PCOD problems naturally.
Bow pose makes back muscles strong while stretching front body areas like chest and stomach. It helps food digest better and makes the spine more flexible and healthy. Do easier back bends first to warm up safely. Keep your knees close, breathe slow and do not push the body to go higher than it feels safe.
Paschimottanasana means sitting with your legs straight in front then bend it forward slowly from waist to reach toes or legs while keeping back straight not rounded like a ball.
This pose helps PCOD by reducing stress and worry feelings that make hormones go wrong. Gentle belly pressure improves blood flow to ovaries and other important reproductive body parts.
Forward bend stretches back muscles, leg muscles behind thighs and tight shoulder areas as it makes people feel calm and peaceful and hold this for seated forward bend for 1 to 3 minutes while breathing slowly and deeply. Advanced people can stay for 5 minutes to get better stretching and calming mind effects.
Supta Baddha Konasana means lying on back with feet bottoms touching together. Knees open to sides like butterfly wings while arms rest beside body with palms facing up.
This pose helps PCOD by opening hips and improving blood flow to reproductive organs. The relaxing position reduces stress hormones that worsen PCOD symptoms and helps balance body chemicals naturally.
This lying pose makes whole body feel deeply relaxed and calm, reducing muscle tension from hormone problems. Hip opening releases stored emotions while helping digestion work better without gravity.
Put soft pillows under knees to support tight hip muscles and prevent strain. Add folded blanket under head for neck support and warm cover over body for complete comfort.
Discover expert advice and the latest updates in Skin Care, Hair Care, Wellness, Dermatology, and more at Stay Young guide to lasting beauty and holistic health!
1. Bhujangasana
Bhujangasana
( Image credit : pexels- )
Bhujangasana is done by lying flat on the tummy and put the hands under your shoulders and slowly lift your chest up. Keep the hips on the ground as this pose helps more blood go to the ovaries and keeps hormones healthy it also makes the back strong and the body feel more active. The gentle belly pressure stimulates reproductive organs which can help make periods more regular over time.
Bhujangasana makes the back muscles stronger and opens tight chest areas as it helps fix bad posture from sitting too much and makes the spine more flexible and healthy.
Start by lifting chest only 2 to 3 inches high to avoid back pain. Keep the shoulders down and away from ears. Stay in the pose for 10 to 15 seconds.
2. Setu Bandhasana
Setu Bandhasana for PCOD
( Image credit : pexels )
Setu Bandhasana means lying on back with knees bent, feet flat on ground. Lift hips up high toward ceiling while keeping shoulders down to make a bridge shape.
This pose increases blood flow to ovaries and reproductive organs in the pelvis area. It also stimulates thyroid gland which helps balance important hormones that control PCOD symptoms.
Bridge pose strengthens back leg muscles and glutes while opening tight hip flexors and chest muscles. It reduces stress and anxiety which often make PCOD symptoms much worse. Press feet firmly into ground and squeeze bottom muscles to lift hips safely.
3. Dhanurasana
Dhanurasana for hormone balance
( Image credit : pexels )
Dhanurasana means lying on the stomach and then bending the knees back and holding ankles with hands. Lift chest and legs together to make a bow shape like an archer's bow as this pose gently presses the belly area where ovaries are located. The pressure helps ovaries work better and produce hormones that control periods and reduce PCOD problems naturally.
Bow pose makes back muscles strong while stretching front body areas like chest and stomach. It helps food digest better and makes the spine more flexible and healthy. Do easier back bends first to warm up safely. Keep your knees close, breathe slow and do not push the body to go higher than it feels safe.
4. Paschimottanasana
Paschimottanasana for PCOD
( Image credit : pexels )
Paschimottanasana means sitting with your legs straight in front then bend it forward slowly from waist to reach toes or legs while keeping back straight not rounded like a ball.
This pose helps PCOD by reducing stress and worry feelings that make hormones go wrong. Gentle belly pressure improves blood flow to ovaries and other important reproductive body parts.
Forward bend stretches back muscles, leg muscles behind thighs and tight shoulder areas as it makes people feel calm and peaceful and hold this for seated forward bend for 1 to 3 minutes while breathing slowly and deeply. Advanced people can stay for 5 minutes to get better stretching and calming mind effects.
5. Supta Baddha Konasana
Supta Baddha Konasana
( Image credit : pexels )
Supta Baddha Konasana means lying on back with feet bottoms touching together. Knees open to sides like butterfly wings while arms rest beside body with palms facing up.
This pose helps PCOD by opening hips and improving blood flow to reproductive organs. The relaxing position reduces stress hormones that worsen PCOD symptoms and helps balance body chemicals naturally.
This lying pose makes whole body feel deeply relaxed and calm, reducing muscle tension from hormone problems. Hip opening releases stored emotions while helping digestion work better without gravity.
Put soft pillows under knees to support tight hip muscles and prevent strain. Add folded blanket under head for neck support and warm cover over body for complete comfort.
Discover expert advice and the latest updates in Skin Care, Hair Care, Wellness, Dermatology, and more at Stay Young guide to lasting beauty and holistic health!
Frequently Asked Questions
- Which yoga pose improves fertility fastest?
Supta Baddha Konasana gently stimulates reproductive organs. - Is yoga safe during PCOD pregnancy planning?
Yes gentle yoga supports fertility and overall health. - Can yoga reduce PCOD fatigue and stress?
Yes calming and restorative poses relieve tiredness effectively.