As per the Centers for Disease Control and Prevention, 6% to 12% of women are affected by PCOS (Polycystic ovary syndrome) during their childbearing ages. PCOS has become a common female endocrine disorder that leads to the production of excessive male hormones in the ovaries and results in irregular periods, ovulation and fertility problems, and weight gain. However, recent studies have reported that regular practice of yoga can manage symptoms of PCOS without any side effects. Yoga could help one manage PCOS by addressing some crucial factors. This article will examine how yoga can help manage PCOS in an individual.
Overview of Yoga for PCOS
Even though yoga could not cure PCOS, it might aid in providing ease to some of its symptoms. Recent research has reported that regular yoga practice can reduce testosterone levels and ease symptoms of depression and anxiety in PCOS-affected women. More particularly, participants who have done one-hour yoga thrice a week for three months have reported a 29% reduction in testosterone levels.
While positive changes in the symptoms of PCOS and anxiety could happen with any moderate exercise, yoga is available for various fitness levels and every age of women. It may not always be the case with other exercises such as swimming, running, cycling, or walking. Moreover, yoga has a positive element that balances moods and promotes relaxation.
Top 11 Yoga Asanas for PCOS
There are various yoga asanas that can help with symptoms of PCOS in women. However, certain yoga asanas might be more helpful for PCIOS. Some of the yoga asanas that can be beneficial for PCOS are as follows:
This yoga asana strengthens the abdominal core and pelvic floor while opening the hip area.
Malasana benefits people with PCOS by improving blood circulation and flow of blood to the pelvic area, increasing metabolism as well as helping digestion.
2. Setu Bandhasana
This yoga asana calms the brain, lessens anxiety and stress, and relieves stiffness in the back muscles.
It also aids in controlling the thyroid that is significantly connected with PCOS. This yoga asana also helps in relaxing and activating the abdominal area and relieves menopause symptoms.
This yoga asana relieves menstrual discomfort, regulates menstruation as well as stimulates reproductive organs. Dhanurasana benefits people with PCOS by improving blood circulation and flow of blood to the pelvic area, releasing tension from the abdominal region, and stretching the legs, muscles, neck, and shoulders.
Overall, it reduces stress and improves anxiety.
4. Janu Sirsana
This yoga asana helps in stretching for the hamstring on the inner thigh, pelvic area, bent leg, extended leg, backbone, shoulder muscles, spleen, and groins, improving the digestion of the body and strengthening the rib bones.
It also aids in calming the brain and relaxing from depression and stress, reducing anxiety as well as tiredness, burns unwanted belly fat and symptoms of menopause, insomnia, and high pressure.
5. Supta Baddha Konasana
This yoga asana helps in stretching the inner thighs and opening the hips, improves flexibility in the pelvic and genital areas, blood circulation throughout the body, and relieves tiredness from long hours of standing and walking.
It also helps in stimulating the functions of the ovaries and increasing circulation of blood to the reproductive system and releasing neck and shoulder tension naturally, and relieving tiredness.
6. Kapalbhati Pranayama
This yoga asana is a fast-breathing exercise that might aid some of the factors related to PCOS like weight management, stress levels, and blood sugar levels.
This yoga asana also helps in reducing weight. So, it is considered one of the best exercises for PCOS and PCOD.
7. Surya Namaskar
This yoga asana is recorded under the most effective yoga poses for PCOS. Regular practice of sun salutation can help in weight loss, regulating the menstrual cycle, shedding hip and waist fat.
It also helps in harmonizing body, mind, and breath, strengthening joints and muscles, increasing circulation of blood, detoxing the body, helping better digestion, stimulating glandular activities, and getting rid of insomnia.
This yoga asana helps in stretching the tops of the feet and the quadriceps muscles of the thighs, improving the digestion of the body, and curing acidity and blood circulation, and in weight loss.
It also helps in regulating the menstrual cycle, relieving pain during periods and easing urinary problems, strengthening the pelvic and thigh muscles, and reducing extra fat from the thigh, waist, belly, and hips.
9. Parivrtta Surya Yantrasana
This yoga asana helps in stretching the shoulder, hamstrings, pelvic area, the tops of the feet, and the quadriceps muscles of the thighs, improving the digestion system of the body and blood circulation.
It also helps in weight loss, regulating the menstrual cycle, relieving pain during periods and easing urinary problems, strengthening the pelvic and thigh muscles, reducing extra fat from thigh, waist, belly, and hips, and improving the flexibility of the muscles.
This yoga asana helps in opening up the hips, stretching the muscles of legs, ankles, and feet, reducing muscular tensions, and controlling blood pressure.
It also eases menstrual discomfort and helps in stretching of the muscles around the pelvic area, maintains flexibility in gluteal muscles and muscles of the hips, stretching of the piriformis, promotes good posture, and calms the mind.
Shavasana for PCOS helps to reduce stress, which is one of the primary reasons for PCOS. This yoga asana helps to calm down the mind and balance cortisol levels. It can be said that regular practice of yoga could significantly help to reduce the symptoms of PCOS.
Living with PCOS is frustrating, and so, finding processes for managing the symptoms and improving overall health could make the individual feel better. Regular practice of yoga might ease the PCOS and also provide relaxation to the body. It must be remembered that yoga cannot treat PCOS, but could considerably reduce its symptoms, specifically those that impact fertility, and also lessen the need for medicine to control the hormones. By following the above-mentioned yoga asanas for PCOD, a woman could head to a healthy lifestyle.