Home > Women's Health > Yoga For PCOS: 5 Easy Asanas That Would Do Wonders

Yoga For PCOS: 5 Easy Asanas That Would Do Wonders

Dr. Sreelekha Daruvuri

4 Min Read

Fast Check Fact Checked

PCOS or Polycystic Ovarian Syndrome is a common hormonal and endocrine disorder that affects 1 in 5 women in India. It causes the ovaries to produce an excess of male hormones or androgens which result in symptoms such as irregular periods, weight gain – especially in the abdominal area, and irregular periods that affect fertility and ovulation. There is no cure for PCOS, but the condition can be effectively managed with diet and lifestyle modifications. It is widely known that cardio, core strengthing and HIIT exercise significantly help women diagnosed with PCOS lose weight and reduce insulin resistance. But, what about yoga for PCOS? Does it work? Yes! Following are 5 asanas or poses that you can along with lifestyle modifications to relieve the symptoms of PCOS.

5 Yoga Asanas For PCOS

(1) Bridge Pose (Setu Bandhasana)

Yoga for PCOS - bridge pose

The compression and release of the abdomen in the Bridge pose can provide a gentle massage to the abdominal organs. This can potentially help improve blood circulation and promote better functioning of the reproductive organs. The pose encourages better blood circulation, which can be beneficial for individuals with PCOS as it supports overall reproductive health.

(2) Cat-Cow Pose (Chakravakasana)

Yoga for PCOS - Cat-Cow Pose

Cat-Cow Pose involves moving the spine through a range of motions, promoting flexibility and mobility in the spine. This can be particularly beneficial for individuals with PCOS who may experience discomfort or tension in the back.

(3) Garland Pose (Malasana)

Yoga for PCOS - Garland pose

Garland Pose, also known as Malasana, is a yoga pose that involves squatting with the feet close together and the hips lowered towards the ground. Garland Pose is an excellent hip opener, and it helps stretch and open the hips. Many individuals with PCOS experience tightness or discomfort in the hip region, and hip-opening poses like Malasana can provide relief.

(4) Surya Namaskar

Yoga for PCOS - surya namaskar pose

Surya Namaskar involves a combination of forward bends, backbends, and stretches, which may help stimulate and balance the endocrine system. This can be beneficial for individuals with PCOS who often experience hormonal imbalances. The rhythmic and meditative aspect of Sun Salutations, when combined with conscious breathing, can help reduce stress and promote relaxation. Stress management is crucial for individuals with PCOS, as stress can impact hormonal balance.

(5) Head-to-Knee Pose (Janusirsana)

Head-to-Knee-Pose-Janu-Sirsasana

Janu Sirsasana, also known as Head-to-Knee Forward Bend, is a yoga pose that involves stretching one leg straight while bending the other knee, bringing the sole of the foot to the inner thigh. Practicing Janu Sirsasana requires attention to breath and body awareness, fostering a strong mind-body connection. This mindfulness can positively impact emotional well-being, which is important for individuals with PCOS.

Download a Complete Guide to Manage PCOS!

How does Yoga help with PCOS?

– It can help reduce testosterone levels
– It can help lower stress and anxiety which reduces mood swings and food cravings
-Helps with weight loss that can restore hormonal imbalances
– Helps with mental health conditions associated with PCOS such as depression and anxiety

However, it is imperative to understand that PCOS can’t just be treated with Yoga. A combination of a healthy diet, customized treatment by a gynecologist, and lifestyle modifications are what help relieve PCOS symptoms.

The diagnosis can pose several health complications such as:

PCOS infertility
Metabolic syndrome: high blood pressure, high blood sugar, and abnormal cholesterol or triglyceride levels
Cardiovascular disease
Hypertension or high blood pressure
An increase in the level of bad cholesterol in the blood
Insulin resistance and type II diabetes
Gestational diabetes or pregnancy-induced high blood pressure/Preeclampsia
Increased risk of endometrial cancer
Depression
Sleep Apnea secondary to obesity
Endometrial cancer: cancer of the uterine lining
Miscarriage or premature birth
Nonalcoholic steatohepatitis caused by fat accumulation in the liver
Abnormal uterine bleeding

So you can see the link of why exercise is an important part of PCOS treatment. Yoga is an easy and relaxing way to incorporate exercise into your daily routine – 30 minutes a day can do wonders.

Download a Complete Guide to Manage PCOS!

Summary

Medicine isn’t always the answer to all conditions, some can be managed effectively through lifestyle changes. With MFine’s 3-Month PCOS Care Plan, you are treated with holistic care by experts. A gynecologist will plan a treatment personalized for you along with monthly consultations and wellness, dietitian sessions weekly. Furthermore, symptoms such as those caused by hormonal imbalances are also addressed via an endocrinologist.