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4 Asanas for PCOS: Try Yoga for Polycystic Ovary Syndrome at Home

D
Dr. Dhanashri Chaudhari
June 30th, 2021
10 mins read

Key Takeaways

  • PCOS is an endocrine disorder characterised by excess androgen in women
  • Yoga for PCOS aims to stimulate abdominal organs and increase circulation
  • Effective PCOS yoga exercises include dhanurasana and bhujangasana

PCOS is short for Polycystic Ovary Syndrome. In the simplest terms, PCOS is an endocrine disorder that affects a women’s hormone levels. Women who are in their reproductive years may suffer from this condition. It is marked by an increase or excess of male hormone (androgen) in the body. Here is a list of yoga poses for PCOS. 

PCOS results in a number of problems. Women suffering from PCOS may experience the following. 

  • Excessive hair growth on the face and body
  • Suffering from irregular menstrual cycles
  • Undergoing balding and severe acne
  • Having difficulties in getting pregnant.

Women with PCOS typically have many small follicles (resembling sacs) in their ovaries, each containing an immature egg. These eggs don’t mature sufficiently. As a result, they don’t trigger ovulation. When you bring PCOS under control, you can prevent complications such as type-2 diabetes and heart diseases.

Benefit of Yoga for PCOS

Doctors don’t know the exact cause for PCOS, but a common indicator is weight gain. So, they do recommend a healthy diet and exercise for weight loss. Studies suggest that by losing around 5–10% of weight, you can improve PCOS symptoms.

While you can do any form of exercise, there are many benefits of yoga for irregular periods and PCOS. Firstly, studies prove that yoga lowers testosterone levels. Moreover, it suits all fitness levels. Whether you have never exercised before or are an athlete, there is something for everyone. Asanas for PCOS are also low-impact. This means that even those who can’t bear too much pressure on their joints can practise it.

Also, when practising yoga for PCOS, weight loss isn’t the only benefit. Yoga also offers relaxation and improves one’s mood. As PCOS patients run the risk of suffering from anxiety and depression, this outcome is extremely beneficial.

Additional Read: PCOS Diet Chart

Yoga Asanas to Treat PCOS

yoga poses to cure pcos

Effective Yoga Poses for PCOS

Now you know that when it comes to PCOS vs PCOD exercise, yoga for pcos is an excellent choice. But it’s important to pick the right asanas. Poses that increase blood flow to your pelvic region and gently stimulate your abdominal area go hand-in-hand with yoga and PCOS. Take a look at a few such yoga asanas for PCOS that you can perform.

1. Supta Baddha Konasana

This is one of the yoga poses for PCOS that stimulates your ovaries and also encourage circulation. 

Supta Baddha Konasana 

Step to do Supta Baddha Konasana:

  • First, lay down on your mat. Bend your knees and place your arms by your side. Make sure that your palms are facing upwards.   
  • Next, position your feet in a way that the soles of your feet are touching each other 
  • They must touch each other from toe to heel
  • Once you do this your knees will fall towards either side 
  • Push them further outwards, if possible
  • When you do this correctly, the lower half of your body will form a diamond shape  
  • While lying down in this position, breathe deeply for as long as you can

2. Dhanurasana 

When you search for the ‘best yoga for PCOS’, this pose will definitely show up. It stimulates your reproductive organs and provides relief from menstrual cramps. Also, it gives your body a good stretch! 

Dhanurasana Yoga for PCOS

Step to do Dhanurasana:

  • Lie down on your stomach. Keep your hands by your side and feet apart
  • Bend your legs at your knees and lift them upwards
  • Reach backwards with your arms and hold each ankle from the outside 
  • Lift your head, neck and chest as far as possible
  • Relax your neck and shoulders, and look forward 
  • Hold the position for as long as possible, breathing deeply throughout 

3. Chakravakasana 

When it comes to yoga for PCOS, asanas such as Chakravakasana is perfect for beginners. 

Chakravakasana 

Step to do Chakravakasana:

  • Go down on all fours on your yoga mat
  • Distribute your weight evenly between your palms and knees. Make sure that your knees are directly under your hips and your wrists are under your shoulders.
  • Keep your back as flat as possible
  • Next, push your stomach downwards, towards the floor
  • At the same time, pull your shoulders back and lift your head upwards. Ensure that you don’t move your arms and buttocks.
  • Next, push your stomach and ribcage upwards, towards the ceiling, to create an arch
  • Drop your head as if you were trying to touch your chin to your chest

4. Bhujangasana 

Bhujangasana is one of the most effective PCOS yoga exercises. It stretches all abdominal organs and encourages your ovaries to function optimally. 

Bhujangasana 

Step to do Bhujangasana:

  • Lie down on your stomach. Ensure that the tops of your feet make contact with your mat. 
  • Place your palms directly under your shoulders
  • Rest your feet, legs and pelvic region on the mat and straighten your arms, lifting your head and torso. Push your palms into the mat and arch your back as you do so.
  • Look forward and ensure that you don’t tighten or scrunch your shoulders
  • Hold the position for as long as possible, breathing deeply throughout

Additional Read: Importance of Yoga in Modern Life

PCOS is short for Polycystic Ovary Syndrome. In the simplest terms, PCOS is an endocrine disorder that affects a women’s hormone levels. Women who are in their reproductive years may suffer from this condition. It is marked by an increase or excess of male hormone (androgen) in the body. Apart from these exercises, you can also try kapalbhati, surya namaskar for PCOS and ayurvedic treatment for PCOS.

Conclusion

While this form of exercise helps manage PCOS, don’t turn to yoga to cure PCOS. This is because exercising is one part of a larger treatment plan. Consult a doctor to know about all the things you should do. He/she will also be able to give you pointed information about yoga for PCOS treatment or yoga for PCOD problem as well as address the condition’s other problems, such as PCOS hair loss.

To find the best doctor for PCOS, use the Bajaj Finserv Health. You can view a list of endocrinologists or PCOS specialists in your city. Thereon, book an online consultation or in-person appointment as per your convenience. In doing so, you get access to exciting discounts and deals from empanelled healthcare partners. These benefits and others like it are just a one step away.

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