Struggling with PCOS and its symptoms can be very distressing. But it’s time to take a deep breath and roll out your yoga mat.
While staying active with mild exercise can be a big aid in helping with PCOS, Yoga can help strengthen your mind-and-body connection. It helps you understand your physical body and benefits your mental health. Let’s take an in-depth look at the benefits of Yoga for PCOS.
Polycystic ovary syndrome, commonly called PCOS, is a set of symptoms related to a hormonal imbalance. It affects women and girls of reproductive age.
The three features of PCOS are:
Often, women with PCOS have troubles conceiving. Women with PCOS are also at risk for developing health problems such as diabetes, obesity, etc.
Currently, there is no cure for PCOS. Therefore lifestyle changes are the first-line effective treatment for PCOS. Doctors usually advise women with PCOS to manage their symptoms through diet, weight loss and exercise.
Yoga is a form of holistic mind-body medicine. It was developed thousands of years ago. Today, yoga has gained significance as an alternate medicine that is helpful in lifestyle modifications. It involves a series of physical poses, breathing methods, and meditation. Together they foster harmony in the mind and body.
Yoga for PCOS works in many ways
Studies have shown that yoga for PCOS modulates the neuroendocrine axis. This helps improve the hormone secretion in the body and improves reproductive health
In PCOS patients, Yoga also may help prevent progression of the disease. It prevents long-term risks such as Cardiovascular diseases, diabetes, etc.
Yoga is proven to be more effective than conventional physical exercises in improving glucose, lipid, and insulin values in PCOS patients.
Besides,Yoga for PCOS is cost-effective and enduring as compared to other modes of treatment. It is also non-invasive and does not have any side-effects.
Surya Namaskar (Sun Salutations)
Surya Namaskar is a sequence of 12 yoga poses that are a great cardiovascular workout for the entire body. It is especially useful for weight loss.
Bhujanga Asana (Cobra Pose)
This pose helps in opening up the pelvic region and improving the blood circulation, thus improve fertility.
Salabh Asana (Locust Pose)
Salabh Asana prepares beginners for deeper backbends, strengthening the back of the torso, legs, and arms. It also strengthens the uterus. Regular practice of this asana helps regulate the menstrual cycle.
Dhanur Asana (Bow Pose)
This back-bending exercise improves circulation in the head and pelvic region. It releases tension from the abdomen organ and strengthens the reproductive organs.
Trikon Asana (Triangle Pose)
Trikon Asana, the triangle pose helps to expand your chest and shoulders. It promotes deep relaxation and hormonal balance.
Parsva Kona Asana (Extended Side Angle Pose)
This pose provides a relaxing stretch. It alleviates menstrual discomfort in women with PCOS
Prasaria Padotta Asana (Wide-Legged Forward Bend)
This half-inverted yoga pose boosts confidence. It helps to reduce stress, anxiety and depression. It also stimulates blood circulation and regulates the adrenal gland.
Viprati Karni (Inverted Lake Pose)
The Viprati Karani is a mild inversion pose that decreases adrenaline production. It also calms down the sympathetic nervous system, and reduces stress.
Sarvang Asana (Shoulder Stand)
This pose is beneficial for the ovaries and the endocrine glands like pineal, pituitary, thyroid glands. It also helps in balancing hormones.
Hal Asana (Plough Pose)
Hal Asana is an inverted pose named after the farming instrument, plough, used by farmers. It stretches the entire body from the head to the heels, tones the abdominal and pelvic organs, and releases stress.
Paschimotta Asana (Seated Forward Bend)
This pose helps with one of the biggest side-effects of PCOS – obesity and weight gain.
Baddha Konasana (Butterfly Pose)
This pose helps with emotional release. It also releases stomach pain and back pain in women with PCOS
Malasana (Garland Pose)
This pose works on the digestive tract. It helps ease bloating and indigestion because of PCOS. It also relieves tension in the hip, strengthens the core and pelvic floor muscles.
Bala Asana (Child’s Pose)
The child’s pose normalizes blood flow in the body. It relaxes the central nervous system and is excellent to combat stress.
Sava Asana (Corpse Pose)
This pose is used at the end of a yoga session. It promotes deep relaxation and keeps cortisol levels in check.
Hera Pro Tip: Deep Breathing exercises such as Pranayama and Kapal Bhatti can be combined with your daily yoga practice to calm your mind and relieve stress.- HERA
Yoga for mental health
One of the most significant benefits of a daily yoga practice is that it helps to manage and control the adrenal and cortisol levels of the body. This helps to calm the mind and helps deal with stress, anxiety and depression.
Yoga for physical health
Yoga boosts physical health as it is an excellent cardiovascular workout that controls body weight and helps to build muscle mass. It also regulates blood sugar levels and increases energy levels.
Specific asanas help with digestive disorders, strengthen the reproductive organs, and boosts blood circulation in the body.
Some yoga poses also help the body relax and enables you to find balance and serenity in your daily life.
Precautions to take while doing Yoga for PCOS
While yoga has a lot of health benefits, you need to be careful when you start out practicing yoga.
Hydrate yourself before yoga
Hydration before yoga practice will increase your strength and flexibility. Drinking water 30 minutes before will help avoid stiffness and cramping.
Always practice on a yoga mat or a thick carpet
Working on a yoga mat is hygienic. It keeps your body warm, provides stability, and protects from injury because of slipping.
Practice under the guidance of an expert
Wrong Yoga postures can cause injuries or even permanent damage to your body. It is therefore important to practice yoga under the expert supervision of a yoga teacher.
Speak to a doctor
Before starting yoga, it is vital to consult with a doctor, especially if you have hypertension, migraine or are recovering from any injury.
Wear stretchable clothes – especially pants when practicing yoga. Always take off your jewellery, pins etc. to avoid injury.
Women with PCOS are encouraged to have a regular workout schedule. This helps to balance hormones, normalizes insulin production, and blood sugar levels in the body. Regular exercise offers not just physical benefits. It also relaxes the mind and reduces cortisol levels.
Yoga offers both physical and emotional benefits to women struggling with PCOS. It helps to relieve anxiety, balances hormones, improves the body’s metabolism and most importantly regulates the menstrual cycle.