Yoga for PCOD

 Yoga for PCOD 

What is PCOD? 

PCOD (Polycystic Ovarian Disease) is a condition in which a woman’s ovaries become enlarged and start producing many immatures or partially mature eggs.
These eggs turn into small cysts, causing hormonal imbalance.

Symptoms of PCOD

• Irregular or missed periods

• Weight gain (especially around the belly)

• Acne and oily skin

• Unwanted facial/body hair

• Hair thinning / hair fall

• Difficulty in getting pregnant

• Mood swings
  

Yoga for PCOD These poses help balance hormones, reduce belly fat, improve period regularity, and lower stress — the main causes of PCOD.

Safety Tips

✔ Move slowly, no jerks
✔ Stop if there is pain in neck or back
✔ Keep wrists under shoulders

(1.) Butterfly yoga for PCOD:

How to do:

Step 1: Sit Comfortably

• Sit on the floor or a yoga mat.

• Keep your spine straight.

Step 2: Join Your Feet

• Bring both soles of your feet together.

• Hold your feet or ankles with your hands.

Step 3: Bring Feet Close

• Pull your heels gently towards your pelvis.

• Keep your spine long and shoulders relaxed.

Step 4: Flap the Knees

• Let your knees fall outward.

• Start gently flapping your knees up and down like butterfly wings.

• Keep the movement slow and controlled.

Step 5: Hold & Stretch

• After 20–30 flaps, hold the pose.

• Press your knees gently toward the floor (do not force).

• Take deep breaths.

Step 6: Stay & Relax

• Stay in this position for 1–2 minutes.

• Breathe deeply and relax your pelvic muscles.

How Butterfly Pose Helps Reduce PCOD

Improves Blood Flow to Ovaries

1. Opens the hips and pelvic area

2. Increases circulation to ovaries and uterus

3. Supports healthier ovarian function

Helps Regulate Menstrual Cycle

• Regular practice can support more regular periods

• Reduces pelvic stiffness and tension

Reduces Stress & Hormonal Imbalance

• Calms the nervous system

• Lower stress = better hormone balance
  (Stress can worsen PCOD symptoms)

How Often for PCOD

• Daily or at least 5 days/week

• Best time: morning on empty stomach

Benefits:

• Improves blood flow to ovaries
• Reduces pelvic stiffness
• Helps regulate periods
• Relieves menstrual cramps
• Supports hormonal balance
• Reduces stress and tension

(2.) Cat–Cow yoga for PCOD:

• 

How to do:

        Start on Your Hands and Knees

• • Place palms under shoulders.

  • Keep knees under hips.

  • Keep your spine neutral and comfortable.

Inhale – Drop Your Belly Down

• Lift your chest slightly.

• Arch your back gently.

• Look forward or slightly upward.
  (This is the “Cow” position.)

 Exhale – Round Your Back

• Pull your belly slightly inward.

• Round your spine upward like a stretching cat.

• Let your head drop gently.
  (This is the “Cat” position.)

 Repeat the movement

• Continue inhaling into Cow Pose
• Exhaling into Cat Pose
• Do the movement slowly with your breath.

How Cow Pose Helps Reduce PCOD

 

Improves Blood Flow to Pelvic Organs

• Gently stretches the abdomen

• Increases circulation to ovaries and uterus

• Supports healthier ovarian function

Improves Digestion & Metabolism

• Better digestion supports insulin balance

• Important because insulin resistance is common in PCOD

Helps with Menstrual Discomfort

• Releases tension in the lower back and pelvis

• Can ease cramps and stiffness

Benefits:

• Improves blood circulation to ovaries

• Reduces belly fat (common in PCOD)

• Balances hormones

• Helps regulate menstrual cycle

• Reduces stress and anxiety

• Improves digestion and metabolism

(3).Bhujangasana (Cobra Pose)

Lie on your stomach

• Legs straight, feet together

• Forehead resting on the floor

Place your hands

• Palms under shoulders

• Elbows close to your body

Inhale and lift

• Slowly lift your head and chest

• Use back muscles first, hands for support

Hold the pose

• Keep shoulders relaxed

• Look straight or slightly up

• Breathe normally

Exhale and release

• Slowly lower chest and head

• Relax on the floor

Duration:

• Hold for 10–20 seconds

• Repeat 2–3 times

Breathing:

• Inhale while lifting

• Exhale while coming down

• Keep breathing slow and relaxed

How Bhujangasana Helps Reduce PCOD

Stimulates Ovaries & Uterus

• Gently stretches the lower abdomen

• Improves blood circulation to reproductive organs

• Supports healthier ovarian function

 Helps Balance Hormones

• Activates endocrine glands

• Supports better hormone regulation over time

Reduces Stress

• Opens the chest and improves breathing

• Calms the nervous system

• Lower stress helps control PCOD symptoms

Improves Digestion & Metabolism

• Massages abdominal organs

• Helps with digestion and insulin balance
  (important for PCOD)

 Eases Menstrual Discomfort

• Relieves stiffness in lower back

• Can help reduce cramps and fatigue

there is other yoga for new benefit:

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2. yoga for Thyroid
3. yoga for weight loss