PCOS (Polycystic ovarian syndrome) can be particularly harrowing for a young girl or even a grown woman as it challenges her feminine identity. This condition causes excessive hair growth and infertility along with balding at the crown and acne & can sometimes also pose health risks such as insulin resistance, diabetes, anxiety or even endometrial cancer. PCOS is also linked to frequent mood swings, depression and anxiety. While there is no cure for PCOS, there are several therapeutic strategies to target these PCOS symptoms.
Yoga has been proven to be beneficial in the management of PCOS as it helps to relieve the physical, mental, and emotional effects of this condition. In fact, a research program compared the effects of a yoga PCOS program to a physical fitness routine in adolescent girls with PCOS and found that yoga was more effective in regulating insulin and decreased the production of testosterone – the male hormone responsible for the excessive hair growth in PCOS. You can include yoga for PCOS in your regular fitness routine to manage your PCOS symptoms.
How Yoga Helps in Treating PCOS (Polycystic Ovarian Syndrome)
Yoga asanas for PCOS will help to regulate your menstrual cycle by increasing blood flow to your pelvic region. Furthermore, yoga breathing poses will also help you de-stress and reduce your anxiety levels. Here are 5 PCOS yoga poses that are a must in your daily yoga routine:
(1) Shavasana (Corpse Pose)
Shavasana is one of the simplest and yet the most challenging yoga pose as it requires total and complete relaxation. The shallow but steady breathing also relaxes your muscles and calms your fears. It is also one of the best yoga poses for PCOS as it de-stresses both the mind and the body. Pranayama or yoga breathing exercises act as excellent stress busters so you can use a couple of them in your routine.
(2) Supta Badha Konasana (Reclining Butterfly Pose)
Supta Badha konasana is an easy-to-do asana that relaxes the body and increases blood flow to the pelvic region. This relieves menstrual discomfort and back aches associated with menstruation and PMS (premenstrual syndrome). Similar poses like the Bhadrasana (diamond pose) will also have similar benefits.
(3) Surya Namaskar (Sun Salutation)
Surya Namaskar stretches the abdominal muscles and helps to stimulate the thyroid gland and balance hormonal levels. Practice Surya Namaskar on a daily basis to regulate hormonal levels. Yoga asanas like Naukasana (boat pose) will also help to boost metabolism and aid weight loss.
(4) Padmasana (Lotus Pose)
Padmasana and ashwini mudra are calming yoga poses that also reduce menstrual discomfort. These are some of the best poses of yoga for PCOS as they also help to restore hormonal balance.
(5) Bhujangasana(Cobra Pose)
The Bhujangasana exerts a gentle pressure over the abdominal cavity which in turn increases the blood flow to the ovaries and uterus. This helps to regulate the menstrual cycle and improves fertility levels.
The author of this article is a certified yoga teacher and has an online Yoga for PCOS program that is designed to tackle all the symptoms of this condition while strengthening the reproductive system and relieving stress.
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