Yoga Poses for PCOD: Top 10 Asanas to Help You Balance Your Hormones
In today's modern lifestyle, hormonal imbalances have become increasingly prevalent among women of all age groups. One common hormonal disorder that affects many women is polycystic ovary syndrome (PCOS), which presents various challenges such as irregular menstrual cycles, weight gain, acne, and difficulties with fertility. While conventional treatments often include medication and lifestyle adjustments, another effective approach involves incorporating specific yoga poses tailored for PCOS.
Addressing PCOS through yoga involves practicing specific asanas, or poses, that can help restore hormonal balance and promote overall well-being. In this article, we will explore ten yoga poses designed to aid women in managing PCOS symptoms and fostering a healthier hormone equilibrium.
1.Sun Salutation or Surya Namaskar:
Surya Namaskar is listed as the best yoga poses for PCOS. Weight loss, waist, and hip fat shedding, and menstrual cycle regulation can be facilitated by performing the sun salutation yoga pose every day.
Steps to Perform Surya Namaskar:
Stand straight, keeping your feet together and distributing your weight evenly between both feet
Relax your shoulders and expand your chest
Lift both arms from the sides as you inhale, then bring your hands together in front of your chest in a prayer position as you exhale
Breathe in and stretch your entire body, from your heels to the tips of your fingers
Breathe out and bend forwards to touch your toes, keeping the spine straight
Push your right leg backwards and keep it straight. Look straight
Get in the push-up position and hold for 1-2 seconds
Get in the bhujangasana (cobra pose) position
Continue breathing in and out as you perform this yoga
Now get back to standing straight and touch your feet
Quick Tips: Do not rush the process. Take your time and take multiple 2-second breaks, if needed
2.Cobra Pose or Bhujangasana
Bhujangasan, or cobra pose, helps in making the body flexible and relieves stress. This pose is widely included in the list of yoga for PCOD problems. This pose is known to encourage healthy ovaries by the soothing stomach and allowing it to function properly.
- Lay straight on the floor. Keep your elbows close to your body with your palms facing down.
- As you inhale, start straightening your arms to elevate your chest off the floor and try to recline backwards as much as you can
- Your navel should be in contact with the ground.
- Hold this position for 15-30 seconds before exhaling slowly and descending
Quick Tips: Start with half and work your way up because you might not be able to execute the entire cobra stance at once.
3.Garland Pose (Malasana)
Malasana can strengthen the pelvic floor and abdominal core while opening the hips. This can benefit individuals with PCOS by increasing circulation and blood flow to the pelvic region, improving metabolism, and aiding digestion.
Steps to Perform Malasana:
Start with feet about a mat’s width apart.
Bend your knees and lower your buttocks toward the floor to come into a squat position.
Bring your hands in prayer position (anjali mudra). You can allow your thumbs to touch your sternum to help keep the chest lifted.
Press your upper arms/triceps inside of your knees and stay engaged with spine straight (elbows press into knees to open the hips).
Extend the low back and draw shoulder blades toward one another.
Remain in this position for up to 5 breaths.
Come out of it by straightening your legs.
Repeat the pose for a total of three times.
4.Bow Pose (Dhanurasana)
Dhanurasana may help relieve menstrual discomfort, stimulate reproductive organs, and regulate menstrual flow, according to Bhanote. “It increases circulation to the pelvic region, releases tension from abdominal organs, and also stretches the neck, shoulders, and legs muscles,” she says. Overall, it may improve anxiety and decrease stress.
Start lying down on your stomach with your arms on the side of your body.
Fold your knees up and reach your hands to hold your ankles.
Breathe in and lift your chest up off the ground while pulling your legs up.
Hold the pose for 15 seconds, and remember to keep breathing.
To release, bring your chest and legs back toward the ground, release the hold on your ankles, and relax, face down.
Repeat for a total of 3 times.
5.Bridge Pose (Setu Bandhasana)
Bridge Pose can calm the brain and reduce stress and anxiety while relieving tension in the back muscles.
Start by lying on your back with your knees folded and feet hip-distance apart on the floor.
Place your hands, palm down beside your body.
Inhale while slowly lifting your lower back, mid-back, then upper back off the floor (while the pelvis lifts up, lengthen from pelvis to sternum).
Gently roll the shoulders and bring the chest toward the chin.
Keep thighs parallel to each other and the floor with all four corners of the feet pressed firmly into the ground.
Breathe with ease and stay in this pose for 1–2 minutes.
Repeat up to 5 times.
6.Cat-Cow Pose (Chakravakasana)
The Cat-Cow Pose is also high on Burnett’s go-to list for PCOS.
Get in tabletop position with your palms down, wrists and elbows aligned under shoulders, knees under hips, ankles straight back from the knees. You can curl the toes under or tops of the feet down, as the flow moves you.
Inhale, bend the elbows, lower the belly, lift the chin and the tail bone simultaneously, moving each of the vertebrae of the spinal column in a wave.
Reverse the movement on the exhale by tucking the tail bone and chin, and doming the back as you draw the navel toward the spine as the chin tips toward the chest.
Repeat for desired amount of times.
7.Butterfly or Bound Angle Pose (Supta Baddhakonasana)
Burnett says this is an excellent restorative pose that completely supports the spine and back body, while gently releasing tension from the shoulders and chest, and opening the heart and the hips.
This pose is appropriate for every level. To modify, use blankets or pillows under the shoulders, under the head at an incline, and under the thighs.
Begin seated on the mat with legs extended in front of you.
Bend your knees and bring your heels toward you to press the soles together. Your knees will drop to the sides.
Lean backward until your back is on the floor. Arms will be supported and open, palms up.
Close your eyes, breathe deeply for 3–5 minutes, or longer if you are comfortable.
Be sure to come out of the pose mindfully, by rolling to your right side and pausing there for several breaths and then up to seated, or in any way that works best for you.
8.Corpse Pose or Savasana
This particular yoga for PCOS might help you de-stress, stress being one of the primary causes of PCOS. Shavasana, or corpse posture, can help you calm your mind and keep your cortisol levels in balance.
Lie down on your back, flat. Place both hands, palms facing up, on either side of your body.
Close your eyes and remain completely motionless. Breathe gently and deeply through your nose as much as possible.
Concentrate on your breathing and clear your mind. For at least 15 minutes, try to stay in that posture.
Quick Tips: Perform this yoga asana for PCOS every day for at least 15 minutes.
9.Supta Baddha Konasana (Reclining Bound Angle Pose)
Lie flat on your back and bring the soles of your feet together, allowing your knees to fall open.
Place one hand on your heart and the other on your lower abdomen.
Close your eyes and take deep, slow breaths.
Stay in this pose for 5-10 minutes, focusing on deep relaxation and releasing tension.
10.Bonus breathing technique (Kapalbhati Pranayama)
“Kapalbhati is a rapid breathing exercise that may help a few of the characteristics associated with PCOS such as weight management, blood sugar levels, and stress levels,” says Bhanote.
In this technique you will inhale normally but exhale with force and the help of the abdominal muscles. This is best if performed on an empty stomach. This breathing exercise is not recommended during pregnancy.
Sit in a chair or cross-legged on the floor.
Close your eyes and try to relax the entire body.
Inhale deeply through the nose while expanding the chest.
Exhale with forceful abdominal muscle contractions to relax.
Repeat 10 times (1 cycle) up to 5 minutes while beginning.
Can Yoga cure PCOS?
This is one of the most common questions asked by women suffering from PCOD. Several studies and research have proven that yoga cannot cure PCOS may not be an absolute cure, but it is a great way of managing PCOS symptoms. Performing Yoga asanas for PCOD every day may:
• Lower testosterone levels in the female body
• Activate de-stressing hormones and relax your body
• Be a useful method for reducing anxiety
• Aid with the overall management of chronic health concerns by reducing chronic pain
• Help in improving blood circulation and balancing blood sugar levels (which are otherwise found to be on the higher side among PCOD patients)
How long do we need to practice yoga for PCOS?
Yoga is a way of living; therefore, it should be practised daily and not on any special occasion. Daily yoga can help you benefit in many ways, along with helping you manage PCOS symptoms.
Which is the best Yoga pose for PCOS?
Well, All the above poses can help you treat PCOS symptoms, some of these include Locust Pose, Naukasana, Child pose etc.
Can yoga affect hormonal imbalance?
Yes, yoga can positively affect hormones, many yoga poses are meant to stabilize imbalanced hormone production. A few poses to try include:
(1) Bhujangasana or Cobra Pose
(2) Shalabhasana or Locust Poseju;
(3) Bridge Pose
(4) Ustrasana
Takeaways
Dealing with PCOS can be challenging, but taking steps to address symptoms and enhance your well-being is crucial.
Engaging in consistent yoga practice may alleviate PCOS symptoms, reduce testosterone levels, and induce relaxation.
However, it's essential to recognize that yoga is just one aspect of a comprehensive PCOS treatment plan. Your doctor might suggest a combination of diet, cardiovascular exercise, strength training, mindfulness-based meditation, and medication for effective management.
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