Yoga Asanas For PCOS? This article focuses on asanas that you can follow if you have been diagnosed with PCOS/PCOD.
According to the Centers for Disease Control and Prevention, polycystic ovary syndrome (PCOS) affects 6 to 12 percent of women during their childbearing years.
This common female endocrine disorder causes your ovaries to overproduce male hormones, resulting in irregular periods, weight gain, and fertility and ovulation issues. However, new research suggests that practicing yoga on a regular basis can help manage PCOS symptoms.
So, can yoga help with PCOD? To ensure that yoga works effectively, you must first become acquainted with the concept. Here are some yoga poses for PCOS that you can do to lose weight.
1. Bridge Pose or Setu Bandha Sarvangasana
These yoga asanas for PCOS help regulate thyroid function, which is crucially linked to PCOS. It relaxes and activates the organs in the abdominal region, thus relieving the symptoms of menopause.
Steps to Perform the Bridge Pose
- Lay down on your back and fold your knees, making a right angle between your feet and hips
- Keep your palms facing downwards and place your hands beside your body
- Lift your lower back, mid-back, and upper back off the floor one at a time
- Roll your shoulders back and pull your chest up to the chin
- Keep breathing and hold the pose for 1-2 minutes
2. Sun Salutation or Surya Namaskar
Surya Namaskar is one of the top yoga poses for PCOS. Daily practice of the sun salutation yoga pose can help with weight loss, waist, and hip fat loss, and menstrual cycle regulation.
Steps to Perform Surya Namaskar Yoga Pose:
- Stand tall, with your feet together and your weight evenly distributed between both feet.
- Extend your chest and relax your shoulders.
- Inhale by lifting both arms from the sides, then exhale by bringing your hands together in front of your chest in a prayer position.
- Inhale deeply and stretch your entire body, from your toes to your fingers.
- Exhale and bend forward to touch your toes while keeping your spine straight.
- Straighten your right leg and push it back. Maintain a straight face.
- Hold the push-up position for 1-2 seconds.
- Put yourself in the bhujangasana (cobra pose).
- Continue to breathe in and out as you perform this yoga. Return to a straight position and touch your toes.
3. Cobra Pose or Bhujangasana
Bhujangasan, or cobra pose, improves flexibility and relieves stress. This pose is frequently included in the list of yoga poses for PCOD. This posture is known to promote healthy ovaries by soothing the stomach and allowing it to function normally.
Steps to Perform Cobra Pose:
- Lay flat on the floor. Maintain a close grip on your elbows and palms facing down.
- As you inhale, begin straightening your arms to lift your chest off the floor and recline as far back as you can.
- Your navel should be touching the ground.
- Hold for 15-30 seconds before slowly exhaling and descending.
4. Breathing Exercise or Kapalbhati Pranayam
This is primarily a breathing technique aimed at reducing oxidative stress, improving blood circulation, and balancing glandular output. It promotes weight loss by positively influencing the pancreas. This is one of the reasons it is one of the most effective PCOD exercises.
Steps to Perform Breathing Yoga Exercise:
- Close your eyes and take a seat in padmasana, with your hands on your knees.
- After blocking your right nostril with your right thumb, slowly inhale through the left nostril.
- After gradually removing your thumb from your right nostril, exhale. While exhaling, close your left nostril with your middle finger and inhale through your right nose.
- Repeat for a total of 15 minutes. Maintain your focus on your breathing.
5. Reclining Butterfly Pose or Supta Baddha Konasana
The reclining Butterfly Pose is a variation of the standard butterfly pose. It is a great yoga asana for calming the mind, body, and spirit while also opening up the pelvic region.
Steps to Perform Reclining Butterfly Pose:
- Try lying down on your back to relax.
- Pull your legs together in a butterfly position.
- Draw your feet as close to your torso as possible by holding them together with your hands.
- Hold this posture for 5 minutes, then rest for 5 minutes. Relax after each repetition.
6. Child Pose or Balasana
Balasana is an excellent asana for hip strengthening. This asana has been added to our list of yoga asanas for PCOD because it assists the body in returning to its natural position after being stretched and lengthened in the previous asanas.
Steps to Perform Child Pose Yoga Pose:
- Sit on your knees, keeping them together. Your hips should be in contact with your heels.
- Inhale, then bend forward and lean your head forward. Make an attempt to touch your forehead to the floor.
- Exhale and return to your starting position. This should be done at least five times.
7. Locust Pose or Shalabhasana
Because PCOS affects the ovaries, this may be the best PCOD exercise. Diabetes is a side effect of PCOS, and the locust position has been shown to help with diabetes management.
Steps to Perform Locust Pose Yoga:
- Sit up straight on your stomach.
- Maintain a straight line with your hands alongside your body. They should face your thighs.
- Try elevating your body backward (making a superman pose)
- Hold this position for 15 seconds before relaxing. Repeat at least five times.