Fitness

Effective Yoga Poses For PCOS

Polycystic Ovarian Syndrome, or PCOS, is a common condition in women of reproductive years. It is an endocrine condition that can cause weight gain, irregular periods or excess male hormones androgens, as well as stubborn acne. Although there is no cure for PCOS currently, there are many ways you can control, prevent, or manage your symptoms. Yoga is one natural way to manage PCOS. Yoga is a stress-relieving and detoxifying approach to PCOS. It can also be used to ease into your exercise routine. The basic idea behind yoga is to have a healthy lifestyle. This includes regular exercise, good sleep, and healthy eating habits. It can also be beneficial to practice yoga. 

How does yoga help with PCOS?

PCOS can be managed by a healthy lifestyle. Yoga can help with this. PCOS symptoms that include excessive facial and body hair are known as Hirsutism. A study Studies have shown that yoga (asana), for 90 minutes per week, effectively reduced hirsutism. Yoga is recommended to improve physical and psychological symptoms, especially during PCOS. Yoga doesn’t require flexibility or physical strength. Anyone can start doing it.  

Yoga can be used to increase flexibility and strength, both in the physical and respiratory senses. It improves blood circulation and oxygen delivery. Women with PCOS experience a positive change in their reproductive function. As per studiesYoga poses can reduce PCOS symptoms such as menstrual irregularities, obesity, hypertension, diabetes, and glucose intolerance. Combining a healthy diet with regular exercise and yoga can help reduce the severity and symptoms of the disease.

Yoga for PCOS Benefits

Although yoga cannot cure PCOS, it can reduce the symptoms. It can help reduce weight and prevent chronic complications. It also improves blood sugar levels, blood circulation, and overall health.

Lowers the Levels of Male Hormones

Yoga reduces the levels female hormones. For example, study According to research, mindful yoga sessions resulted in significantly lower testosterone levels for women who participated. It also reduced PCOS-induced depression and anxiety. Mindfulness yoga can be used as a complementary therapy to lower the levels of male hormones or serum androgen in women with PCOS.

Promotes Weight Loss

PCOS can be caused by weight gain. Yoga helps you lose weight by increasing your metabolism. It boosts the body’s BMR, and stimulates calorie loss. ResearchStudies show that yoga interventions can improve obesity-related outcomes like BMR, body mass, body fat and waist circumference. Additionally, increased physical activity and healthy eating habits can help you lose weight.

Eases Oxidative Stress

Yoga can reduce stress, anxiety, depression. It relaxes the body and stimulates de-stressing hormones to reduce stress. It lowers oxidative stress by lowering stress hormones. Studies Yoga can reduce stress levels and prevent further depressive complications in PCOS. 

Enhances Fertility

Infertility can occur in women with PCOS if there are no preventive measures. Research shows that yoga restores the hypothalamic-pituitary-ovarian axis (neurohormonal balance) and increases blood circulation in your pelvic region. It also encourages fertility by lowering testosterone levels.                                                                                                     

Best Yoga Asanas for PCOS

Sun Salutation (Surya Namaskar):

Surya Namaskar balances the doshas in the body, i.e. Kapha, pitta and Vata. It is a series a ancient yoga asanas, with specific breathing patterns, that massage the glands and balance hormones. 

Surya namaskarReduces insulin resistance, blood sugar levels and lipid profile to regulate menstrual cycles. It also improves BMI and weight reduction. All of these help to reduce the severity of PCOS. These poses can help women with PCOS lose weight. 

How to do sun salutation

  • Stand straight with your feet together. Place your weight equally between your feet. 
  • As you inhale, raise your arms up from the sides. Inhale and place your arms in a prayer position in front you. 
  • Take a deep breath and stretch your entire body starting at the toes, while keeping your spine straight. 
  • Inhale and bend towards your toes, while keeping your spine straight.
  • Keep your right leg straight and push the right leg back. Keep your eyes straight.
  • Push up and hold it for 1-2 secs.
  • For 1-2 seconds, hold the cobra position.
  • As you perform the yoga, continue to inhale.
  • Continue the cycle.

Reclining Butterfly Pose – Sutbandhkonasan

It stimulates the abdomen and pelvic organs, and stretches the inner legs and groin. It reduces stress symptoms that are associated with irregular menstrual cycles.

Here are the steps to do the reclining butterfly pose

  • To relax your body, lie down on your back.
  • In a butterfly pose, bring your legs together and pull your legs towards each other.
  • Keep your feet together, and place your hand near your torso.
  • For 5 minutes, hold this pose while simultaneously breathing.
  • After 5 minutes, relax and take a 5-minute break. Relax and repeat.

Cobra Pose (Bhujangasana):

It relaxes stress and makes the body more flexible. It also puts pressure on the abdomen and boosts the ovarian functions.

How to do the Cobra pose

  • Place your stomach flat on your stomach. Keep your palms facing down. 
  • As you inhale, straighten your arms so that your chest is lifted off the ground.
  • As much as possible, recline backwards with your navel in contact to the floor.
  • For 15-30 seconds, hold this position. Next, exhale slowly and descend.

Bow Pose (Dhanurasana:

It stimulates the reproductive system, reduces menstrual cramps and regulates flow. The abdominal tension that is released from the abdomen organs can be increased by this pose, which increases circulation to the pelvic region. 

Steps to perform the bow pose

  • Lay on your stomach and start to lie down. To hold your ankles, bend your knees and reach your hands up.
  • Breathe in while lifting your chest off the ground. Keep your legs straight.
  • Continue to breathe for 15 seconds while you hold the pose.
  • Bring your chest and legs down, free the ankles’ hold, and relax. 

Lotus Pose (Padmasana).

It promotes relaxation by easing stress. The abdominal cramps that can occur during menstruation are significantly reduced by Lotus pose. It regulates hormonal imbalances by stretching the inner organs. It reduces hypertension and menstrual discomfort, and it also relieves the mind. 

Steps to do lotus pose

  • Place your spine straightened on the mat.
  • Place your right knee on the left thigh, with your right foot pointed upwards.
  • Place your feet near the abdomen. 
  • Bend your left knee so that you cross the left heel over the right thigh. Keep the left foot pointed upwards.
  • Place your hands on your knees, and breathe for a minute.

Boat Pose (Naukasana):

It is a yoga position that focuses on the abdominal muscles and organs. It puts pressure on the abdomen and corrects functioning of abdominal organs. They can stretch the abdominal area and increase blood flow to the reproductive organs. It reduces stress and improves ovulatory function.

Steps to perform a boat pose

  • Place your back straight on the ground. Place your palms down on your body and keep your arms straight.
  • Begin to raise your arms, legs and chest as you inhale.
  • For 15-30 seconds, create a boat-like shape.
  • Then exhale and slowly ‌ descend to an earlier position.

Best Exercise for PCOS Breathing

Kapalbhati Pranayam:

Kapalbhati pranayamThis is a quick breathing technique that helps to relieve symptoms of PCOS. It can help with weight management, blood sugar levels and stress levels. It lowers oxidative stress levels, improves blood circulation, and helps with weight management. It aids in weight loss by promoting self healing of the pancreas.

Steps to perform Kapalbhati Pranayam

  • Place your feet on the floor and sit cross-legged.
  • Relax and close your eyes.
  • Take a deep breath and expand your chest.
  • To relax, exhale forcefully with abdominal muscle contractions.
  • Repeat this 10 times or for 5 minutes.

Anulom Viom (Alternate Breathing Exercise):

It is a breathing technique that purifies the subtle energy channels known as Nadis. It facilitates a smooth flow in vital energy and relieves stress. It also calms the mind, and increases blood circulation.

How to do an anulom viom exercise

  • Close your eyes, and then rest your hands on the knees.
  • Slowly inhale through your left nostril, and then block the right nostril using your right thumb.
  • Gradually exhale from the right nostril.
  • Block the left nostril and exhale. Then inhale through your right nostril.
  • Continue this for 15 minutes, and keep your attention on your breathing.

Bhramari:

Bhramari is a breathing technique that helps to reduce mental stress, tension, anxiety, and agitation. It regulates the functioning and function of the endocrine systems. It improves the functioning of the nervous system and emotional stability, and increases insulin sensitivity.

Steps to perform Bhramari

  • Relax and close your eyes.
  • Inhale by placing your index fingers on your ear cartilage.
  • Inhale and press the cartilage gently with your fingers.
  • Keep the cartilage pressurized while making a low, humming sound.
  • Breathe in, then exhale. Repeat the process 6-8 times.

Lotus Meditation:

It is a series 8 poses that includes pranayama and padmasana as well as makarasana and ardha salabhasana. Salabhasana can also be used for bhujangasana or viparita salabhasana.

Here are some steps to lotus meditation

  • Sitting in a half-lotus posture, spin your body 4-5 times in every direction.
  • Place your hands on your stomach and place your feet flat on the ground to achieve makarasana. 
  • Slowly lift your feet off of the floor, one at a., and you will eventually reach Ardha salabhasana. 
  • Place your palms under your pelvis and lift your limbs off of the floor. Then, transition to poorna Salabhasana.
  • Begin by bending forward in the cobra pose with your hands close to your shoulders. Then, transition to viprit Salabhasana.
  • Begin dhanurasana by grasping the feet of your feet and making a bow with your torso.

Take Care 

Although yoga has many health benefits, it is important to be careful when practicing yoga poses at home. This is especially important for beginners. 

These are some of the precautions you should take when practicing yoga

  • Always wear comfortable clothes and stretchy pants.
  • Yoga poses can cause abdominal pressure so it is best to eat before you start your workout.
  • Use a yoga pad to prevent slipping or falling.
  • Keep your body hydrated. For yoga to be effective, you must hydrate.
  • Don’t push or force yourself if you cannot do a yoga pose perfectly right away. It could cause more harm than good.

Conclusion

Yoga improves your reproductive function by balancing your hormones and stress levels. It also prevents the symptoms of PCOS. Yoga practices include meditation, breathing exercises, and physical postures. Yoga can also help with anxiety and depression related to PCOS. Modern science recognizes the increasing importance of yoga in treating PCOS. Yoga alone will not cure PCOS. It is better to have a personalized treatment plan that includes lifestyle changes and healthy eating habits to combat PCOS. 

Frequently Asked Questions (FAQs).

Q. Can yoga cure PCOS?

A. PCOS is incurable. Yoga is one way to manage PCOS symptoms. Yoga asanas reduce testosterone levels in female bodies. Yoga can also balance hormones and manage weight. 

Q. Q. Which yoga pose is best to do for PCOS?

A. There are many ways to manage the symptoms of PCOS. There are many poses that can be used to manage symptoms of PCOS, including cobra pose and child pose. For managing PCOS, sun salutation is also a good option. They can help you manage your hormones, weight loss, and stress.

Q. Q.

A. Yoga reduces stress hormones in women by reducing stress hormones. It increases metabolism and promotes calorie loss. PCOS is often caused by weight gain. Yoga can help to control this. Yoga can also improve fertility and increase blood supply to the brain, helping to balance hormonal levels.

Q. Q.

A. PCOS is best treated with exercises that increase heart rate. These activities include cardio and aerobic activities such as walking, running, cycling, and swimming. They are also known to help reduce insulin resistance, which is an important factor in PCOS.

Q. Q.

A. Butterfly is one of the most effective yoga poses for managing PCOS. It is beneficial for the muscles in the groin and inner thighs as well as the abdominal cavity organs. It relaxes the system by opening up the pelvic region. It also regulates hormones, which reduce inflammation and reduce ovarian cysts.

Q. Q.

A. PCOD refers to a metabolic disorder caused by hormonal imbalance. PCOS is an endocrine condition and a more severe version of PCOD. In PCOD, ovaries have partially or fully mature eggs. PCOS can disrupt ovulation and cause anovulation. This is when the ovaries stop producing eggs.

Q. Can surya namaskar cure PCOS?

A. PCOS cannot be cured. Surya Namaskar can help with weight loss, improving lipid profile, and regulate the menstrual cycle. It can also lower women’s waistlines. It is very effective for women who have PCOS, as it helps to regulate hormone balance and manage PCOS symptoms.

Q. Q.

A. Mudras are hand gestures done ‌with breathing while sitting in a lotus or thunderbolt position. They increase the body’s energy and mood. Mudras can be used to balance the doshas, and provide relief from PCOS symptoms. Two of these mudras, Vayu mudra and shankh mudra, are helpful for PCOS.

Q. Is PCOS serious?

A. Yes, PCOS can be a severe metabolic disorder. Cysts around eggs can cause problems for women with PCOS. PCOS can also lead to complications such as hypertension, type 2 diabetes and type 3 diabetes. It is possible to manage it with lifestyle changes, diet and medications. 

Q. Q.

A. Bow pose is a great yoga for the reproductive system because it improves your menstrual cycle. Bow pose can improve flexibility and strengthen the back muscles through regular practice. In addition, it helps reduce stomach fat and strengthen the spinal cord, thighs, and ankles—all of this helps relieve menstrual irregularities and discomforts.

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