Yoga Asanas for PCOS
PCOS (polycystic ovary syndrome) is the most prevalent endocrine disorder among women between the ages of 18 and 30. It is a set of symptoms caused due to imbalance in estrogen and progesterone – the sex hormones – in females. While there are various ways to treat polycystic ovaries, yoga asanas for PCOS are believed to be one of the best remedies.
It is important to know yoga asanas for PCOS, which can help women manage the condition well.
Yoga for PCOS
PCOS is fairly easily defined by a number of symptoms, like
- Irregular periods
- The complete stoppage of periods
- Excess facial and body hair
- Heavy acne
- Pelvic pain
- Thinning hair on the scalp
- Anxiety or depression
The most any kind of treatment can do is control the symptoms and manage PCOS, to prevent complications. Treatment, of course, is subjective, and varies from patient to patient. Weight loss and exercise are necessary for effective management of PCOS symptoms and yoga can be of great help in managing PCOS.
Yoga Asanas for PCOS
Yoga can play a massive role in the prevention and management of PCOS. Since yoga works at levels deeper and more intensive than the physical level, yoga can help release stress, which can relieve PCOS symptoms. 'Asanas' or yoga postures designed for Polycystic Ovary Syndrome promote relaxation, using pranayama (breathing exercises) which help to calm the mind, and help open up the pelvic region of the body. Yoga asanas for PCOS can help to manage the symptoms of PCOS; relieve anxiety and improve emotional and physical symptoms.
Here are some of the most effective yoga asanas for PCOS:
Butterfly Pose (Baddha Konasana) –
- Sit on the floor, with a high pillow or blanket under your pelvis. This is only in case your hips are tight.
- Stretch your legs straight in front of you.
- Exhale, and bend your knees, like you would for a cross legged sitting position.
- Drag the feet towards the pelvis and allow the knees to drop by the sides.
- Let both the feet touch each other and press the soles of your feet together.
- Try to get your feet as close to your pelvis as possible.
- Remember not to force any position for too long.
- Hold on to your foot thumb and first toe, grasp your foot closer.
- Raise your upper thighs towards the floor. The knees will automatically fall to the right position.
- Remember to never force your knees all the way down.
- Maintain this position for 1-5 minutes, or longer if you are comfortable.
The butterfly pose is one of the best yoga asanas for PCOS. The other variant of it is the reclining butterfly pose, also known as 'Supta Baddha Konasana'. It also works exactly like the butterfly pose, except that you have to lie down on your back. You can use a pillow for your back if you are not comfortable lying down on the bare ground.
The benefits of these two variations of the same pose are that they really open your hips up while stretching your back, as well as being very relaxing. These yoga asanas for PCOS work well on the pelvic region, releases stress from the hips and can help to regulate hormones.
Bharadvaja's Twist (Bharadvajasana) –
- Sit on the floor, and stretch your legs out in front of you.
- Rest your arms at your sides.
- Shift your weight on to your right buttock.
- Bend the knees, and swing your legs over to the left side.
- The inner side of your left ankle should be resting on the arch of your right foot.
- Inhale, stretch your spine. Exhale, twist your upper spine to the right, as much as comfortably possible.
- Place your right hand on the ground with your left hand resting on the right thigh.
- It is imperative that your left hip releases the weight of your body on to the floor.
- Slightly bending your upper spine, twist your backbone around towards right.
- Turn your head, and look out over your right shoulder.
- Exhaling slowly, gently untwist your trunk to revert to your original position.
- Try to keep any position for a minute.
- Repeat the same on the opposite side.
- For an easy variation of this pose, sit to the side on a chair. Bringing your knees together, check that your heels are directly below your knees. Exhale, twist towards the chair back (which should be to your right). Holding on to the sides of the chair's back, lift your elbows up and out to the sides. Use your arms to move the 'twist' between your shoulder blades.
This yoga asana for PCOS or bharadvajasana pose, has many benefits like it
- Stretches the spine, hips, and shoulders
- Massages the abdominal organs, hence improving digestion as well as metabolism
- Helps relieve stress
- Relieves lower back-ache, neck pain and sciatica
Churning The Mill (Chakki Chalanasana) –
- Sit on the ground, with both legs outstretched in front of your body.
- Spread your legs apart as wide as possible, while keeping them straight throughout.
- Interlock your fingers, and hold your arms out straight in front of your chest.
- Keep your arms straight throughout the entire practice. It is imperative that you don't bend the elbows.
- Bend forward as much as your body allows.
- Exhale, and rotate to your right so your hand passes over the toes of your right leg as far to the right as possible.
- Inhale, and lean back. Attempt to move your body from your hips.
- Exhale, and bend forward. Bring your arms and hands to your left side, over the toes, and come back to your original position.
- Do this practice for 5-10 rounds clockwise, and then anti-clockwise.
This is an excellent yoga asana for PCOS. The benefits of the chakki chalanasana pose are as follows –
- Tones down your nerves
- Tones up your pelvic organs
- Regulates your menstrual cycle
- Relieves you of menstrual cramps
- Improves postnatal recuperation.
Cobra Pose (Bhujangasana) –
- Lie on your stomach, on a yoga mat.
- Toes need to spread flat on the floor, and your legs should be jammed together.
- Hands should be placed under the shoulders, on the sides, with your elbows sticking close to the torso.
- With your palms down on the floor, inhale deeply. Lift your head and torso off the floor very slowly.
- Your navel should remain fixed on the floor, while keeping the lower body in the same position on the floor.
- Keep both hands straight in order to support your raised torso.
- Arch your back, but be sure not to strain.
- Tilt your head upwards, using your neck. Be careful not to strain it.
- Keep your vision locked upwards.
- Rotate your shoulders loose and free. Don't slouch.
- Breathe normally for 30 seconds, and go back on the floor.
- This is one of the best asanas for PCOS. It helps to regulate hormones and boosts metabolism, thus improving symptoms of PCOS and weight gain.
The benefits of Bhujangasana are that this yoga posture:
- Aids in regulating digestion
- Helps in reducing stress
- Acts as a stimulant with ovarian functions.
Child's Pose (Balasana) :
- Kneel down on your yoga mat. Place your knees slightly away from each other, and sit on your heels.
- Bend over, and touch your forehead to the floor.
- Press your torso down on your thighs.
- Place your palms on the floor.
- Loosen your shoulders, and let them drop to the floor.
- This position should be maintained for from 30 seconds to one minute.
- This is one of the most relaxing postures of yoga asanas for PCOS. It offers great relaxation of mind and aids in regaining hormonal balance.
The benefits of Balasana are that the posture:
- Eases lower back pain
- Helps regulate menstrual cramps
- Relieves pressure off the back and body from the cramps
- Soothes your central nervous system.
In addition to these yoga asanas for PCOS, following a balanced diet, being well-hydrated, and practicing pranayama and breathing exercises regularly can help to release tension and regulate blood flow. PCOS is difficult to fight with, but not impossible, particularly when you are now aware of the yoga asanas for PCOS.