Polycystic ovarian syndrome (PCOS) is a hormonal disorder affecting females of reproductive age. It is characterized by amenorrhea, obesity, and hirsutism, and is associated with enlarged polycystic ovaries. Like most of the physical disorders, This too can be managed well with correct workout and diet. read on to know about 10 Best Yoga Poses For PCOS / PCOD that helps in weight loss and fertility.
Health Complications Associated with PCOS/ PCOD
- Menstrual irregularity – infrequent or prolonged
- Excessive hair growth on the face and chest
- Psychological disorder, including depression and anxiety
- Bipolar disorders
- Sleep apnea
- In general the quality of life is reduced.
- Infertility, miscarriage or premature birth
- Cardiovascular diseases
- Glucose intolerance
- Metabolic syndrome
10 Best Yoga Poses For PCOS / PCOD
Evidence shows lifestyle modifications as a viable first‐line effective means for preventing PCOS. Even a small change in lifestyle like a proper diet, yoga, and exercise can help to decrease the risk for PCOS and decrease the symptoms and severity of the disease. 10 best yoga poses for PCOS are as follows:
1.Chakki Chalanasana (Moving the Grinding Wheel)
Chakki chalasana is a simple exercise with several benefits. It massages the liver, kidneys, pancreas, uterus, and the reproductive organs. It involves movement of the body in a circular motion with hand stretched out and fingers interlocked.
2. Badhakonasana (Butterfly Pose)
In women, bhadhakonasana helps to regulate the function of the ovaries and to soothe the menstrual cycle, thereby reducing the symptoms of PCOS. It works on the muscles of the groin area and the organs in the abdominal cavity. The flapping movement will work on the thigh muscles, and relax them. This is the best out of the 10 Best Yoga Poses For PCOS / PCOD that helps in weight loss and fertility.
3. Supta Badhakonasana (Reclining butterfly pose)
This asana is even more relaxing because of the lying down posture. It has a similar effect to badhakonasana.
4. Bharadvajasana (Torso stretch pose)
This asana improves postural and body awareness and can help stimulate proper digestion by facilitating movement through the digestive tract. It has also found to help relieve constipation through the benefits of movement and stimulation of the lower abdominal area, and therefore gives a relief from bloating and gas. Bharadvaja’s Twist strengthens the core and particularly the muscles supporting the spine, stretches around the shoulders, back muscles, thighs, glutes, and around the ankles.
5. Prasarita Padottanasana (Wide Stance Forward Bend)
This asana works on your hips, opening them up wider, so that childbirth will be easier. Prasarita Padottanasana also helps to tone the abdominal muscles and visceral organs.
6. Shalabasana (Locust pose)
This asana is known to benefit women suffering from ovary as well as other uterine disorders. Shalabasana tones the nerves and muscles especially in the neck and shoulders and gently massages and tones abdominal organs and improves digestion. Hence, making its way in our 10 Best Yoga Poses For PCOS / PCOD that helps in weight loss and fertility.
7. Dhanurasana (Bow pose)
Dhanurasana is beneficial in relieving menstrual discomfort, cramps, stiffness, etc. It also stimulates the reproductive organs, thereby helping them function better. This pose also boosts energy, fights fatigue and relieves back pain.
8. Ardha Chandrasana (Half Moon pose)
Ardha Chandrasana is an excellent asana for learning how to balance and keep peace of mind when in this disorientating position. It also teaches you to breath into the side of your body, thus increasing lung dimension. It is a great posture for hip flexibility, strong legs and an aligned spine. Besides, it stretches the whole torso which provides optimal space to all the internal organs. This makes sure that every organ is functioning effectively.
9. Padmasana (Lotus pose)
Sitting in padmasana during the mestrual cycle can bring cramps well under control. Padmasana is a basic meditation pose that is often involved in the breathing exercise. It helps to reduce menstrual discomfort, control blood pressure, eases childbirth, and also relax the mind. This pose helps in stretching the pelvic girdle and also in correcting the hormonal imbalance which is important for PCOS treatment.
10. Surya Namaskara (Sun salutations)
Surya Namaskara is a set of asanas that can undoubtedly regulate your periods since it can regulate your hormones and the hormonal abnormalities that can cause disruption your menstrual cycle. It is essential for women suffering from PCOS to know that Surya Namasakara performed at a fast pace and with a much intensity can bring you the desired results although the speed can depend person to person. Depending on your stamina, about 12 Surya Namsakaars a day, will be very beneficial.
Weight Loss and Fertility issues in PCOS
Women suffering from PCOS tend to put on more weight, and these yoga poses help to keep the weight in check. Even if you manage to lose just a few kgs of the body weight through regular yoga and meditation practices, you will feel a lot better. It relaxes your mind and eases you of the stress of weight gain, which, in turn, helps in regularizing your monthly cycles. In PCOS, it is important to give sufficient time every day to yoga and meditation, or a good exercise regime. Subscribe to our Youtube channel for such amazing videos.
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Pranayam in PCOS
Pranayama is very important to relieve stress and a few minutes of Nadi Shodhan pranayama (Alternate Nostril Breathing) and Bhramri pranayama (Bee Pranayama) daily for a few minutes will be very helpful. Relaxation is the key in PCOS. Ensure to relax in each /or after each asana by coordinating it with breathing. Take long and deep breaths as you perform each posture. It will have a calming effect.
Although the exact cause for PCOS remains unknown, but there are treatment options available. With yoga and a natural, holistic way of life, and a good controlled body weight you can choose to feel better by reducing the symptoms and easing the pain and cramps associated with PCOS. However, you will need to be regular with your practice to reap the benefits of these 10 Best Yoga Poses For PCOS / PCOD that helps in weight loss and fertility.