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.
4 Benefits of Practicing Yoga for PCOS
Practicing yoga may reduce testosterone levels
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 open for all age groups and fitness levels unlike other aerobic exercises
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.
Yoga shows effective results in improving lipid, glucose, and insulin resistance values.
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.
Yoga would lead to acceptance and appreciation of your body
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.
“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-
1. Seated Forward Bend (Paschimottanasana)
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
Stretches your Spine and lower back
Unlocks your Hamstrings
Alleviates menstrual discomfort
Strengthens your Liver
Step-by-step instructions on practicing Paschimottansana
Sit with your back straight and legs spread out.
Raise your arms over your head. (reach for the ceiling!)
Inhale and lengthen your spine.
Exhale while bending forward to reach your knees. (Try to rest your belly on your thighs)
Hold your ankles, or stay in that position as long as you find it comforting.
Inhale back up.
Repeat this yoga pose for 10-15 breaths.
Make use of a folded blanket to elevate your hips and gain length comfortably while stretching forward.