Yoga is not about touching your toes, it is what you learn on the way down. Also, it is one of the important refreshings and rejuvenating modalities that can fight and even abolish the stress completely. Hence yoga plays a significant role in preventing and managing the Polycystic ovarian syndrome (PCOS). So, go through the following sections of this article to know the benefits of Yoga for PCOS and fertility.
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Yoga for PCOS
Polycystic Ovary Syndrome (PCOS) is now a common problem in which the hormones of a woman are out of balance. It causes problems with your periods and makes it difficult to get pregnant. PCOD also may cause unwanted changes in the way you look. If it was not treated in time, it leads to some serious health problems such as diabetes and heart disease. But early diagnosis and taking proper treatment for PCOS helps in controlling the symptoms and also prevents long-term problems.
Since relaxation is the key for treating the PCOD problem, you can relax yourselves by doing some simple yoga asanas at home. The asanas designed for Polycystic ovary syndrome help you to open up the pelvic area and promote relaxation. Along with these Yoga Asanas for PCOS, you can also try doing pranayamas (breathing exercises) which are powerful techniques that calm your mind. Yoga for PCOS relaxes your mind and eases you from the stress and weight gain which in turn helps in regularizing your monthly cycles.
Simple Yoga Asanas for PCOS
Yoga is recognized as a complementary treatment in treating PCOS and prevents the symptoms from getting worse. Also, yoga helps in releasing the deeply stored stress from the system, which can help improve PCOS symptoms. Here are a few poses of yoga for PCOS that are mainly beneficial for managing the symptoms. But make sure that you leave a gap of at least four to six hours between your meals and practice. Your stomach and bowels must be empty when you do these asanas.
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Baddha Konasana or Butterfly yoga Pose
Bhadrasana or Baddha Konasana is a simple asana that almost anyone can do it comfortably. Being an infant, we all sit in that pose easily. But gradually being adults, we get so much involved in the work. So, most of the time goes in sitting and working on the chair in the office. As a result, we start facing many health problems including PCOS. This asana also helps to open up the pelvic region and promote relaxation which in turn helps to reduce stress and relieve discomfort related to menstruation. The butterfly pose also helps in healing the back pain and joint pains.
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- Sit on a floor and keep your legs straight in front of you.
- Now, move your feet towards your pelvis and then drop your knees out to the sides by pressing the soles of your feet together.
- Hold your foot thumb and the first toe finger and grasp your foot closer.
- Remember to keep the outer edge of the feet firmly on the floor.
- Now, press your thighs and knees down towards the floor by providing gentle pressure.
- Finally, flap both of your legs just like the wings of a butterfly in slow motion for about 1 minute and then stop.
Supta Baddha Konasana or Reclined Bound Angle
First of all, lie straight on the floor or yoga mat with your knees bent and feet resting flat on the ground. Now, place your heels close to the groin and your palms next to your hips on the floor. Contract your abs as you breathe out and move your tailbone towards the pubic bone. Maintain the pelvic tilt. Quickly inhale, and as you exhale again, let your knees open up such that it creates a good stretch in your groin and inner thighs. Make sure that your lower spine is not forcefully curved. Also, keep your shoulders in a relaxed position. Stay in this condition for about 30 seconds to 1-minute and return to the initial position.
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Indian Yoga Asanas for PCOS
The simple techniques used in the Yoga for PCOS program have helped most of the women find peace, comfort, and healing. Listed here are the best yoga asanas for irregular periods. These poses are also helpful in losing weight.
Dhanurasana – Best Exercise for PCOS
Dhanurasana or bow pose is the best yoga pose for PCOS. It was named because our body resembles the bow shape while doing it. Dhanurasana stimulates the functioning of the reproductive organs, relieves menstrual discomfort and also normalizes the menstrual cycles.
- Lie down on your stomach with your feet hip-width apart and the arms beside your body.
- Fold your knees backward, take your hands and hold your ankles.
- Breathing in, lift your chest off the ground, pull your legs up and back until your body matches the shape of an arched bow.
- Stay in this position for about 20-30 seconds.
- Exhale and gently bring your legs and chest to the ground.
- Finally, return to the starting position by releasing your ankles.
NOTE: Don’t overdo the stretch and women during pregnancy should avoid practicing this pose.
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Balasana for PCOS treatment
Balasana or Child’s pose is the best Yoga for PCOS. It is a resting pose that mainly focuses on your thighs. Also, it helps in relieving back pains. Doing this asana regularly helps in releasing the lower back tension, menstrual cramps, PMS symptoms and also normalizes blood flow throughout the body.
- Kneel down on the floor and sit on your heels.
- Keep your knees hip-width apart and start inhaling.
- Now bend forward until your head touches the floor and extend your torso between your thighs as you exhale.
- Then stretch your arms forward and place them in front of you, such that they are in line with your knees.
- Now relax the fronts of your shoulders towards the floor.
- Relax in this position for 30 seconds to 1 minute and then return to the starting position.
- If you find it difficult or uncomfortable to place your head on the floor, simply use a pillow for your comfort.
NOTE: People with high blood pressure, knee injuries or suffering from diarrhea should avoid practicing this asana.
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Chakki Chalanasana to treat Ovarian Cysts
Chakki Chalanasana or Mill Churning pose is the best yoga for PCOS. It is a basic yoga pose that helps in normalizing the functions of our reproductive organs. The movements involved in this asana modifies the functions of the endocrine gland, thereby facilitating optimum hormonal secretion. Chakki Chalanasana also massages your reproductive organs, uterus, liver, kidneys, and pancreas. Mill churning pose is the good preventive for Sciatica. Also, this is the best exercise for losing Belly fat.
- Sit on the ground with your spine straight, hands outstretched and your arms raised at shoulder height and palms clasped together.
- Deeply inhale and start moving the upper part of your body in a circular motion.
- Inhale while moving forward and exhale as you go backward.
- Continue to breathe deeply while rotating for 1 minute and feel the stretch in the arms, legs, abdomen, and groin.
- Make 20 rounds in one direction and then 20 rounds in the opposite direction.
NOTE: Do not practice this asana if you are pregnant or having low BP, back pain, migraine, etc.
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Best Yoga Asanas for PCOD problems
Padmasana to manage PCOS symptoms
Padmasana is a basic meditation pose that is often involved in pranayama breathing exercise. This pose helps in stretching the pelvic region and also in correcting the hormonal imbalance which is vital for PCOS treatment. It helps to reduce menstrual discomfort, control blood pressure, ease childbirth, and also relax the mind.
- Sit on the floor and keep your spine straight.
- Now bend the right knee and place it on the left thigh such that the sole of the feet are pointing upwards and make sure they are close to the abdomen.
- Bend the left knee and place your left foot on the right thigh as mentioned above.
- While both of your legs are crossed, place your hands on the knees and keep your head straight.
- Rest in this posture for 1 minute while breathing deeply and gently.
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NOTE: If you can’t overlap both of your legs to sit in Padmasana, then you may sit in Ardha Padmasana by placing any one of your legs on the opposite thigh.
Marjaryasana and Bitilasana
Marjaryasana and Bitilasana is a great exercise for beginners and the best yoga for PCOS. Both of these generates a lot of movement in the spine and helps to relax the tightness of the shoulder and neck. It is also known as Cat and Cow pose. Doing this asana regularly massages and stimulates the abdominal muscles, reproductive organs and also enhances the functioning of the Central Nervous System.
- Kneel down and keep your hands and knees with your wrists directly under your shoulders, and knees under your hips.
- Point your fingertips to the top of the floor and keep your knees hip-width apart. Now center your head in a neutral position and soften your gaze downward.
- Cow Pose: Breathe in as you drop your abdomen towards the floor or yoga mat. Raise your chin and chest, and look upward towards the ceiling.
- Now move to Cat pose. As you breathe out, draw your belly to your spine and round your back towards the ceiling just like a cat stretching its back.
- Gently release the crown of your head toward the floor, but don’t force your chin to your chest.
- Continue flowing back and forth from Cow Pose to Cat Pose and repeat this for about 10 rounds. Inhale for Cow Pose and Exhale for Cat Pose.
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Shavasana or Corpse pose gets its name because it resembles the posture of a dead body. It is a position of rest and relaxation. This simple yoga asana is usually practiced towards the end of a yoga session. This posture brings a deep, meditative state of rest, which helps in repairing the tissues and cells thereby releasing stress. Doing this regularly after the end of your yoga session also reduces the blood pressure, anxiety, and insomnia.
- Lie down on your back after completion of your session; without any cushions or blankets and close your eyes.
- Now keep your legs slightly apart and your feet and knees completely relaxed.
- Place your hands at your sides a little apart from the body with your palms open and facing upward.
- Breathe slowly, deeply and relax your entire body.
- Wait for about 10-20 minutes or until you feel relaxed.
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Hence practicing Yoga for PCOS regularly will become a reason to boost the health of your pelvic organs such as uterus and ovaries.