Polycystic ovarian syndrome, also known as PCOS, is a hormonal condition that can develop throughout a woman’s reproductive years. In women with PCOS, male hormone levels are higher than typical. Their body skips menstruation cycles due to this hormonal imbalance, making it more difficult for them to become pregnant.
Although there is no known cure for PCOS, dietary and lifestyle adjustments can aid in the disease’s management. Lifestyle changes, such as weight loss, diet, and activity, are often the initial step in PCOS management. PCOS patients can control their condition with the use of yoga for PCOS.
The following are some Yoga poses that can assist you in managing your symptoms.
Bridge Pose (Setu Bandhasana)
Thyroid function, which is directly associated with PCOS, can be controlled with this yoga pose. This yoga for PCOS exercise alleviates menopausal symptoms by soothing and reactivating the abdominal organs.
- Lay on your back with your legs bent, creating a right angle with your feet and hips.
- Put your hands beside your body, palms down.
- Raise your lower, middle, and upper backs off the ground, one at a time.
- Roll back your shoulders and raise your chest till it reaches your chin.
- Hold the stance for a few seconds while taking a normal breath.
Cobra Pose (Bhujangasana)
Cobra posture, also known as bhujangasan, aids in relaxation and stress reduction. The cobra posture is a simple yoga for PCOS pose that can benefit women of all ages. This position relaxes the stomach and allows it to function regularly, promoting healthy ovaries. This pose not only improves digestion but also eases stress.
- Lay on your stomach on the ground. Palms should be on the ground with elbows close to the body.
- As you inhale, straighten your arms, lift your chest off the floor, and lean back as far as you can.
- Your stomach should be touching the surface of the ground.
- Hold this posture for 15–30 seconds before letting out a slow breath and lowering yourself.
Sun Salutation (Surya Namaskar)
Surya Namaskar is one of the best yoga for PCOS exercises. The daily practice of the sun salutation yoga posture can aid in menstrual cycle control, weight loss, and waist and hip fat reduction.
- Maintain a straight posture by maintaining your feet together and putting your weight evenly across both feet.
- Expand your chest, and let your shoulders relax.
- When you inhale, extend your arms to the sides; when you exhale, join your hands in front of your chest in a prayer position.
- Take a deep breath and stretch your entire body, from your toes to your heels.
- Exhale, and lean forward to touch your toes while keeping your spine straight.
- Extend your right leg backward and keep your leg straight. Keep your head up.
- Put yourself in the push-up position and hold it for a short while.
- Put yourself in bhujangasana, often known as the cobra pose.
- Maintain an in-and-out breath pattern as you practice this yoga.
- Return to a straight posture and make contact with your feet.
Breathing Exercise (Anulom Vilom)
PCOS is a psychosomatic condition that necessitates both psychological and physical therapy. A daily practice of Anulom Vilom yoga for PCOS for at least 5-10 minutes is an excellent approach to de-stress. It is a breathing technique that can promote profound relaxation and assist your body in eliminating some poisonous toxins. It strengthens your mind, relieves physical tension, and encourages better heart health.
- Sit in padmasana with your hands on your knees and your eyes closed.
- Cover your right nostril with your thumb, and then inhale deeply through your left nostril.
- After slowly removing your thumb from your right nostril, breathe out. As you exhale, close your left nostril with your middle finger and breathe in through your right nostril.
- Maintain focus on your breathing.
- Repeat this practice for 15 minutes for maximum effectiveness.
Corpse Pose (Shavasana)
Stress can worsen the symptoms of PCOS, and this yoga for PCOS can help you reduce it. Shavasana, also known as corpse posture, can relieve stress and keep your cortisol levels under control. People with PCOS can benefit from this position since it calms the body and mind while reducing anxiety and tension.
- Lie down on your back.
- Close your eyes and remain entirely stationary.
- Place both hands on either side of your body, palms up.
- Maintain a little space between your legs.
- Breathe slowly and deeply through your nostrils.
- Wait for five to ten minutes, or until you feel completely at ease, and then slowly stand up.
The Bottom Line
There is no cure for PCOS, but you can control your symptoms by performing yoga on a daily basis. Regular practice of yoga can help you calm your body and reduce tension. Yoga for PCOS poses, such as Sun Salutation, Bridge Pose, Cobra Pose, and Anulom Vilom, can assist in managing the effects of PCOS.