Best exercise for pcos weight loss │ Yoga for pcos │ The beginners guide

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Subject (s): Therapeutic Yoga
Topic or Unit of Study: Yoga for PCOS/PCOD condition
Grade/Level: Beginner
Goal: Understanding PCOS conditions. Providing basic guidelines for home based exercise.
Time Allotment: 45 mins


Learning Context

In this article, my objective is to introduce different levels of yogasana flow. And also create a harmonious and natural yogasana posture to help the student to fight against a particular condition. S

I have not gone through every asana posture in details, rather created a practical and doable version of asana flow for PCOS or PCOD condition.

Almost every asana, can be found online (video and information) for free. If you search Google or YouTube one by one.

Still, if you find any difficulties searching for any asana, you are most welcome to contact me at I will revert back to you in a day, for sure.


1. Anticipatory Set

The complete flow of asana's can be divided into three categories, such as beginner, intermediate and expert. Here on this article, I am going to design a beginner level of yoga posture. Hope this will address most of the problem.

The primary goal of this exercise is to design unique sets and combinations of asanas, pranayama and other exercise's which can work best against particular health condition. It is a holistic approach of the blog called, Therapeutic Yoga.

2. Direct Instruction

This asana or possesses derives from classical Ashtanga yoga, Hatha yoga and other forms of yoga. The complete sets of asanas are a flow based practice. One asana ends to start the next one. The complete flow has five different steps.

The first two steps to be done only once with total concentration on your body. Then the body of the flow, which is Standing/Sitting/Lying down asanas need to be practiced repeatedly. o

The body of the flow can be practiced one time to start with and can be increased over a period of time. Work up and increase the number as you grow confident over time.

Finally, end the practice with the fifth step (one time).

Most essential 3 points to remember

• Every pose starting from warm up, need to start with inhaling.

• Once you reach the pose holding the pose for 5-6 Sec. in this state you should keep breathing at your natural pace.

• While coming back to normal pose you should exhale and relax slowly. Also get prepared for the next pose without stopping.

3. Guided Practice

Sit in a comfortable position, i.e. sukhasana or Padmasana posture. Your body and face has to be in the same line with your spine. You can close your eyes for chanting part.


a.OM chants - OM is not a word, but a sound vibration, any religion, caste, creed can chant this sound vibes. There are three parts of OM. A-U-M.

A OR AA vibrates from lower parts of the body.

U vibrates from the middle part.

M or ong vibrates from upper part or head region. Maintain a medium tone and medium to high pitch, so that you can feel the vibrations in your body.

b. Rub your palm vigorously , touch your both eyes and anywhere in your body, where you feel tightness or numbness.

The eyes works like an electrical switch in your nervous system. The prana (universal energy) will flow through your entire nervous system and body to feel you lively.

3.2. Part 2: WARM UP

Stand your leg little apart in the middle of your yoga mat and start the Warm-up session.

Hand stretch - Inhale and take your hand over your head and stretch up as much as possible. Hold for 5-6 Sec. Breath normally.

Hips bending - From this position slowly bend the hips forward and again hold for six seconds. Come back into standing position and bend back as much as possible. again hold for six second - and come back to normal position.

Twisting sideways - Take your both hands interlocking fingers to back of your head - twist your body both left and right.

Leg stretching - Now take your hands over your head - as the beginning position and raise your toe forward and backward, hold for some time. Do it with both legs five to six times.

This is a complete one set of exercise. It should take 10 to 15 min, also you should be feeling warmed you internally by this time.

4. Independent Practice

4.1 Standing Asana-

1. Prasarita Padottanasana - Hold 40 sec - count reverse 8

2. Utthita parsvakonasana - Hold for 30 Sec each sides

4.2. Sitting Asana-

1. Baddha konasana - Hold the position 20sec - releases - 20 sec.

2. Chakki - Sanchalana - 15 times clockwise and anticlockwise (total 30 times)

3. Cat-cow breathing - breathe 30 time

4.3. Laying down asana

1. Bhujangasana - Hold the position for 30 sec

2. Naukasana - Hold the position for 30 sec

3. Pavan muktasana- Hold for 40 sec - release - 40 sec ( total 80 sec)

5. End With Pranayama

Anulom vilom - Inhale from left, exhale through nostril and vice versa.

Kapal bhati - start with 20 times exhalation - slowly increase the number


Savasana with consciousness- is highly recommended after every session. Scan your body parts mentally by lying down and relax it. You might have a tendency to fall asleep. But that's ok. Over a period of time you will be intensely alert.

Materials & Resources
All the asana can be found online. Please find in blogs and YouTube.

Word of caution

These yogasana flows are specially designed for Pcos/Pcod conditions and very basic forms of yoga. This is designed, keeping in mind of every age, physical conditions and experience.

This asana flow can be done by anyone between the ages of 15 to 70 at home. Please respect your body condition and try to stretch as much as possible. If your body does not support any asana or any particular movement do not stress by pushing it hard. The pose or asana will easily come by practicing everyday at the same time. It is also advised to do all the asana under supervision, especially for pregnant women.

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