Polycystic ovarian syndrome or PCOS is a condition that affects 1 in 10 women of reproductive age. It occurs when the hormones are out of balance and causes an imbalance in the menstrual cycle, leading to irregular periods and infertility. Yoga poses for pcos can help manage this condition by regulating the body’s hormone production and helping with stress relief.
We will discuss how yoga asanas for pcos can be used as a treatment method: what it is, its role in managing the condition, and how you can cure polycystic through yoga!
What is it?
PCOS is a condition that affects the female reproductive system and results in enlarged ovaries with cysts on their outer edge. The cause of this illness has not yet been identified but there are many factors contributing such as genetics, low-grade inflammation, excessive insulin production by liver cells, too much male hormone (Hyperandrogena). The early age of the menarche also seems to be significant. It is thought that young girls who begin having periods before 12 years old may have a higher risk than those who have menarche after 12. However, the most important factor may be obesity. Up to 80% of women with PCOS are overweight or obese.
Role of Yoga in managing Polycystic Ovarian Syndrome (PCOS)
PCOS is a hormone imbalance condition and yoga poses helps to restore the balance by regulating the production of hormones. It also helps to reduce stress levels.
Stress is an invisible factor affecting modern-day living and it is strongly associated with many disease pathogenesis including polycystic ovarian syndrome (PCOS) in women. Yoga is an excellent way to manage stress.
How do you know if you have PCOS?
What are the most common symptoms of PCOS?
PCOS is a condition that affects the way androgen hormones are produced. This results in excess hair growth on your face/shoulders as well as other parts of the body, BMI problems; acne breakouts or excessive oiliness (oily skin) which leads to clogged pores; thinning hairlines leading to less volume than normal- all resulting from an imbalance between female sex hormone levels–estrogen!
Yoga asanas for PCOS management
Stress reduction and hormonal balance are the two main ways yoga can help you with PCOS. In a study conducted by Desai et al., it was found that there was a significant improvement in insulin resistance, menstrual regularity, and hirsutism score after yoga management. The study also mentioned that there was a significant drop in cortisol levels which is responsible for increasing insulin resistance and altering the sex hormone balance, resulting in hirsutism (facial hair growth) among other symptoms of PCOS.
How to cure polycystic through yoga?
Yoga is the great tool for PCOS management! Whether they’re restorative or more challenging, Yoga for pcos, have many benefits including improved fertility, stress relief, and the abdominal pain management.
A regular effective session of yoga is all that you need to manage your symptoms of polycystic ovarian syndrome (pcos). Even the beginners’ sequence can help equally manage the symptoms. Try these few easy yoga poses at home:
1. Titli Asana (The Butterfly Pose)
Titli asana or the Butterfly pose is a simple yet effective yoga pose for pcos that works wonderfully for treating the disease naturally. Butterfly pose also helps relieve cramps and back pain during menstruation & pregnancy, which can be caused due to stiffness in our ankles knees hips as well as improved hip mobility.
How To Do Titli Asana?
Place your back in an erect position and your legs outstretched flat. Extend your legs and draw your feet closer to the pelvic while bending the knees. The soles of your feet should come in touch.
Wrap your hands around your feet and then bring them as close to the genitals as possible. This is the starting position, keep your awareness on your back and on the pelvic. Take a deep breath in. Breathing out, press your knees and thighs down to the floor. Make a gentle effort to keep pressing them downward.
Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout. Do this asana for 30 seconds to 1 minute.
After titli asana take a long deep breath in and then bend forward, keeping the chin up and spine erect.
Press thighs and knees down to the floor with elbows. Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.
Take a deep breath in and bring the torso up.
As you exhale, gently release the posture, bring your body up. Straighten the legs out in front of you and relax.
2. Bhujangasana (Cobra Pose)
The cobra pose or bhujangasana is one of the best yoga for pcos. The abdominal organs and ovarian functions both get stretched while you hold cobra pose for about 10-15 seconds. This yoga asanas for pcos is really effective and help with symptoms associated with irregular periods or a hormone imbalance such as weight gain.
How To Do The Cobra Pose?
To do this asana lie on your stomach with both the legs joined together and forehead resting on the floor. Place your hands flat on the floor beside your chest, keeping your elbows close to your body.
Inhale as you slowly lift your head, shoulders, and chest off the floor. Keep your navel pulled in towards your spine to lengthen the lower back. Keep your hips and pelvis firmly pressed against the floor and your hands firmly on the ground. Look up towards the ceiling. Hold for a few seconds before slowly coming down on your mat.
3. Janu Sirsa Asana (Head-to-Knee Forward Bend)
Janu Sirsa asana or the Head-to-Knee forward bend is great yoga for pcos. This asana stretches hips and the back. It helps with symptoms such as pain in the lower back region and menstrual discomfort.
How To Do Janu Sirsa Asana?
To get in this asana sit straight with both the legs outstretched in front of you. Make sure your spine is straight and aligned with the middle of your body. Now bend left leg, in such a way that sole of the left feet is touching right inner thigh.
Inhale and lift both the hands up, now exhale and slowly start bending forward from the waist. Do not bend your spine and keep it straight while going down. Now hold right ankle with both the hands and then bend a little more forward.
Hold the pose for ten seconds and slowly come up as you inhale. Do not let knee lift off the floor, you will feel the stretch in pelvic and hamstring. This asana is also good for flexing inner thigh muscles.
This is half the pose. Repeat same with other leg.
4. Marjari Asana (Cat Stretch Pose)
The cat stretch pose also known as marjari asana is another one of the effective yoga poses for pcos that helps to improve the symptoms associated with hormone imbalance and Polycystic Ovary Syndrome (PCOS). This asana is the best way to open up the hips and lower back, which can be tight and constricted in women with PCOS. In this asana the abdominal organs are stimulated which helps to improve digestion.
How To Do The Cat Stretch Pose?
Come on all fours with your hands directly below your shoulders and your knees hip-width apart, placed firmly on the ground. Try to Bring awareness on your back movement.
Inhale and tuck your chin as you round your spine up towards the ceiling, arching your back like a cat. Do not lift your hands or feet off the floor.
Exhale and drop your stomach towards the floor as you press your spine flat, curving it downwards like a cow. Hold for five breaths.
Inhale and come back to Cat pose. Repeat this yoga pose for 10 rounds.
5. Malasana (Garland Pose)
The malasana or the garland pose is one of the most effective yoga poses for pcos as it helps to release tension from the pelvic region and lower back. It is also a great way to stimulate digestion, so if you have been experiencing bloating or constipation, this yoga for pcos will definitely help you with that!
How To Do The Malasana Garland Pose?
Stand with shoulder width distance between both the legs. Slowly bend down until you are sitting in a squat position. Now join both the hands together in the Anjali mudra. Keep your elbows fixed in the inside of your knees. Inhale and push both the knees to the side with elbows, push as much as you can. Keep your hands on your heart center. Your body should be straight, shoulder relaxed and away from the ears.
Hold the pose for 10 counts and slowly come back to initial position. Repeat up to five rounds. This asana is a great way to open groin and also help you to open hip joint.
Pranayama for PCOS:
Asanas will benefit your body more when you add pranayama(breathing exercise) in your practice. Breathing exercise that helps to control the prana or life force in the body. It also helps to calm the mind and releases stress. There are a few pranayamas that are specifically beneficial for PCOS, such as:
This breathing exercise is very beneficial for PCOS as it stimulates digestive and reproductive organ. It is the best way to activate energy center of the body.
How To Do The Kapalabhati Pranayama?
Sit down on your mat in a sukhasana or padmasana yoga pose. You can also sit on a chair if you can’t sit on the ground for long. You have to understand the comfort level of your body.
Place your hands on your knees with the palms facing downwards. Close your eyes and relax, then take a deep breath in through your nose.
As you exhale, forcefully expel the air out of your lungs by contracting your abdominal muscles. This will cause your stomach to suck inwards and your chest to expand.
Inhale again and repeat the process for at least for five minutes.
2. Bhramari Pranayama
Bhramari pranayama is also called the humming bee breath, it helps to reduce stress and calms your mind. As stress is one of the common causes of PCOS. Bhramari breathing technique can help with your polycystic ovary syndrome and it is a great technique to manage headache.
How To Do The Bhramari Pranayama?
Sit in a comfortable position with your back straight. Close your eyes and relax
Close your ears with both the index fingers. Now inhale through both the nostrils and try to produce humming sound with your mouth closed. Try to exhale out the air at the same sound.
The humming sound will produce vibration, try to concentrate on the sound being produced and keep your awareness on your head, face and brain.
Repeat this process for 11 rounds.
3. Anulom Vilom
The anulom viloma pranayama is a breathing exercise that has very calming effect on your body and mind.
This is one of those yoga techniques which can be used for relaxing nerves.
How To Do Anulom Vilom?
Sit down on the floor in padmasana, and then close your eyes. Apply mudra on left hand and keep in on your knees. Try to bring awareness on your breathing, now block right nostril with your right hand (use index finger) and inhale through left nostril. Breathe slowly and breathe for five counts. Now close left nostril (use thumb) and exhale slowly through your right nostril, breathe out for ten counts.
This pranayam is also known as nadi sodhan. It is also one of the most effective way to control nerves.
Repeat this pranayama for 10 minutes
PCOS can be a difficult condition to manage. The good news is that there are some natural remedies you can try, such as eating more fiber-rich foods and incorporating yoga into your daily routine. If these suggestions don’t help relieve the symptoms of PCOS, we would love to work with you on managing this frustrating chronic disease and improving your quality of life! Don’t hesitate to reach out if you want us to help with your pcod/pcos management.