PCOS is becoming common by the day due to our stressed and unhealthy lifestyles. So what we need is a control and a stress buster which makes us fit and takes away all the tension. This is where Yoga steps in. There are many asanas or poses that work great when you have PCOS. Bring in the hormonal balance to cure symptoms like weight gain, PMS, lower backache, fatigue, insomnia, mood swings, fertility issues, depression, poor immunity among many others. 

So here are a few asanas suggested by Celebrity Fitness Instructor- Samiksha Shetty.


Practice 3 pranayams which are perfect for PCOS: 

  • Alternate nostril breathing (subtle energy clearing technique)
  • Bhramari pranayama (Humming bee breathing technique)
  • Kapalbhathi Pranayama (Breath of Fire)

Vyaghra Shwasa (Tiger Breathing)

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This pose is also known as the cat and cow pose. 

  • It involves slow breathing which is great for relieving the back, spine and neck muscle. This creates mobility in your spine and helps in easing the body. 
  • Place your hands and knees on the floor and make sure that your palms are apart from each other at about a shoulder-length distance. 
  • Keep your spine neutral.
  • Now, inhale and roll your shoulder blades back while you lift your head up and arch your back. 
  • Next, exhale, and pull your navel into the spine while rounding your back and tuck your chin towards your chest. 
  • Repeat this for 10 breaths.

Malasana (Garland Pose)   

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This asana is great for the digestive tract. It stretches your lower back, hamstring and hips as well. 

  • Begin by standing straight with your feet a bit wide apart. 
  • Make the namaste pose and turn your toes slightly outwards.
  • Inhale deeply and then exhale slowly. 
  • Next, slowly bend your knees and once your knees are above the ground, with your upper arms press your thighs open. 
  • Squeeze your thighs inwards. 
  • Make sure your chest is lifted and keep your torso upright. 
  • Relax your shoulders and hold for 8-10 breaths.

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Paricrita Trikonasana Stretch (Revolved Triangle Breathing)

This pose is good for abdominal organs and the waist and is great for keeping the reproductive organs healthy.

  • Stand upright and spread your feet a few feet apart. 
  • Inhale deeply and exhale while bending forward. 
  • Place your hands at a shoulder-length distance. 
  • Now, exhale and twist your upper body from the right and touch the left hand to the right ankle. 
  • Stretch the right arm straight up without extending your arm a lot.
  • Inhale while you slowly get your hands back to the centre and then while exhaling, twist towards the left side.
  • Repeat 10 to 15 times each side.

=Stay tuned to HerZindagi for more ways to become healthy with expert inputs.