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Published on 26 Jul 2021
Polycystic ovarian syndrome (PCOS) affects 6 to 12 percent of women during their childbearing years, according to the Centers for Disease Control and Prevention (USA). The current studies have tied up the causes to a combination of hereditary as well as environmental factors.
Yoga has proved to be an effective tool in combating PCOS as pointed out by recent research. Even though Yoga can not cure PCOS but regular yoga practice could help in alleviating certain PCOS symptoms and foster body positivity.
A study conducted on 31 women diagnosed with PCOS ranging from 23 to 42 years of age concluded that women who practiced yoga for an hour three times a week showed a reduction of 29% in their testosterone levels and alleviation in anxiety and depressive symptoms.
Yoga is a form of exercise open to several modifications and variations which makes it a sustainable tool for all ages of women with PCOS. Unlike, HIIT, cardio, swimming, and other intensity workouts, Yoga gives way to Elderly Yoga, Kids Yoga, Relaxing Yoga, Advanced Yoga, and an array of other styles.
The Journal of Alternative and Complementary Medicine published a research in which it observed that adolescent girls with PCOS when took up the practice of one hour of yoga daily for 12 weeks, resulted out to be more effective than conventional physical exercises in improving glucose, lipid, and insulin resistance values.
It might prove to be a powerful tool in tackling body image issues. Since women with PCOS often undergo changes in their hormone levels resulting in varying weight coupled with other mentally discomforting symptoms, Yoga might help in attaining acceptance and peace in the long term.
Suggested Read: Yoga for Kids Benefits
“In seeking relief from the pain and other symptoms of PCOS, I recommend the more gentle yoga poses, especially those focusing on stretching and relaxation,” quoted by Lisa Burnett, certified Pranakriya prenatal yoga instructor.
Although Yoga has numerous variations suitable for all needs, Yoga poses for PCOS should be focused on bringing in mindfulness and spreading relaxation throughout the practice. You should incorporate yoga asanas that promote blood flow to the pelvic region. As some styles are a better fit for Yoga for PCOS.
We have curated a list of 7 yoga asanas for PCOS to ease your search-
Women with PCOS often struggle with controlling their body weight. Paschimottanasana works perfectly as one of the yoga poses for PCOS practice to maintain a healthy lifestyle.
Benefits of Paschimottansana
Step-by-step instructions on practicing Paschimottansana
Modification
Make use of a folded blanket to elevate your hips and gain length comfortably while stretching forward.
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Bhujangasana targets the swadishthan chakra (located in sacrum) and ignites the Kundalini. Hereby, keeping a check on the symptoms of PCOS.
Benefits of Cobra Pose
Step-by-step instructions on practicing Bhujangasana
Modification
If you feel that you arms are giving out then come to Baby Cobra Pose for a few breaths.
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3. Bow Pose (Dhanurasan)
Bow Pose stimulates the functioning of reproductive organs and works wonders for people struggling with constipation.
Benefits of performing Dhanurasana
How to perform Bow Pose
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4. Childs Pose (Balasana)
Balasana is a yoga asana for PCOS to rest your heartbeat and a perfect pose to end your yoga practice with.
Benefits of Balasana
Step-by-step instructions on practicing Balasana
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5. Bridge Pose (Setu Bandha Sarvangasana)
A Yoga asana for PCOS, the Bridge Pose helps in reducing stress and alleviating tension from the back muscles.
Benefits of performing Bridge Pose
How to perform Sethu Bandha Sarvangasana
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6. Camel Pose (Ustrasana)
Camel Pose is a yoga pose for PCOS which works towards controlling hormones and cure respiratory ailments.
Benefits of performing Camel Pose
How to perform Ustrasana
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Boat Pose or Navasana is known to regulate thyroid levels which is one of the common symptoms in women with PCOS.
Benefits of Boat Pose
Step-by-Step Guide to perform Navasana
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