Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of childbearing age. It is characterized by amenorrhea, obesity and hirsutism and is associated with enlarged polycystic ovaries. Like most physical disorders, this one can be managed well with the right exercise and diet. Read on to learn about the 10 best yoga poses for PCOS/PCOD that help with weight loss and fertility.
Health Complications Associated with PCOS/POD
The 10 Best Yoga Poses for PCOS / PCOD
There is evidence that lifestyle changes are a viable effective first-line remedy for PCOS prevention. Even small lifestyle changes like a proper diet, yoga, and exercise can help reduce the risk of PCOS and reduce the symptoms and severity of the disease. The 10 best yoga poses for PCOS are as follows:
1. Chakki Chalanasana (Moving the Grinding Wheel)
Chakki Chalasana is a simple exercise with multiple benefits. It massages the liver, kidneys, pancreas, uterus and reproductive organs. It involves a circular movement of the body with the hand outstretched and the fingers interlaced.
2. Badhakonasana (Butterfly Pose)
For women, Bhadhakonasana helps regulate ovarian function and calms the menstrual cycle, thereby reducing the symptoms of PCOS. It acts on the muscles of the groin and the organs in the abdominal cavity. The striking movement acts on the thigh muscles and relaxes them. This is the best of the 10 best yoga poses for PCOS/PCOD that helps with weight loss and fertility.
3. Supta Badhakonasana (Reclining Butterfly Pose)
This asana is even more relaxing due to the lying position. It has an effect similar to Badhakonasana.
4. Bharadvajasana (torso stretch pose)
This asana improves posture and body awareness and can help stimulate proper digestion by facilitating movement through the digestive tract. It has also been found to help relieve constipation through the benefits of exercise and stimulation of the lower abdominal area, thus relieving gas and bloating. Bharadvaja's Twist strengthens the core and specifically the muscles that support the spine, stretches around the shoulders, back muscles, hamstrings, buttocks and around the ankles.
5. Prasarita Padottanasana (wide stance forward bend)
This asana works on your hips, opening them up wider for easier childbirth. Prasarita Padottanasana also helps tone the abdominal muscles and visceral organs.
6. Shalabasana (Grasshopper)
This asana is known to benefit women suffering from ovarian and other uterine diseases. Shalabasana tones the nerves and muscles, especially in the neck and shoulder area, gently massages and tones the abdominal organs, and improves digestion. Hence, you can find it in our 10 best yoga poses for PCOS/PCOD that help with weight loss and fertility.
7. Dhanurasana (Bow Pose)
Dhanurasana is beneficial in relieving menstrual cramps, cramps, stiffness, etc. It also stimulates the reproductive organs thereby helping them to function better. This pose also increases energy, fights fatigue and relieves back pain.
8. Ardha Chandrasana (Half Moon Pose)
Ardha Chandrasana is an excellent asana for learning how to balance and remain calm in this disorienting position. It also teaches you to breathe into the side of your body, increasing lung dimension. It's a great pose for hip flexibility, strong legs, and an aligned spine. It also stretches the entire upper body, which offers optimal space for all internal organs. This ensures that each organ is functioning effectively.
9. Padmasana (Lotus Pose)
Sitting in Padmasana during the menstrual cycle can bring spasms under control. Padmasana is a basic meditation pose that is often incorporated into the breathing exercise. It helps reduce menstrual cramps, control blood pressure, ease childbirth and also relax the mind. This pose helps in stretching the pelvic girdle and also in correcting the hormonal imbalance that is important for PCOS treatment.
10. Surya Namaskara (Sun Salutation)
Surya Namaskara is a set of asanas that can undoubtedly regulate your periods as it can regulate your hormones and the hormonal abnormalities that can lead to disruption in your menstrual cycle. It is important for women suffering from PCOS to know that Surya Namasakara can bring the desired results at a fast pace and with a lot of intensity, although the speed can vary from person to person. Depending on your stamina, about 12 Surya Namsakaars a day are very beneficial.
Weight loss and fertility issues in PCOS
Women who suffer from PCOS tend to gain more weight and these yoga poses help keep the weight in check. Even if you lose just a few pounds of body weight through regular yoga and meditation practices, you will feel much better. It relaxes your mind and relieves you from the stress of gaining weight, which in turn helps regulate your monthly cycles. With PCOS it is important to plan enough time each day for yoga and meditation or a good exercise program. Subscribe to our YouTube channel for such awesome videos.
Pranayama for PCOS
Pranayama is very important for relieving stress and a few minutes of Nadi Shodhan Pranayama (alternating breathing) and Bhramri Pranayama (Bee Pranayama) for a few minutes every day is very helpful. Relaxation is key with PCOS. Make sure to relax into/after each asana by coordinating it with your breathing. Take long, deep breaths as you perform each pose. It will have a calming effect.
Although the exact cause of PCOS is still unknown, treatment options are available. With yoga and a natural, holistic lifestyle and well-controlled body weight, you can make a choice to feel better by reducing symptoms and relieving the pain and spasms associated with PCOS. However, you need to practice regularly to reap the benefits of these 10 best yoga poses for PCOS/PCOD that help with weight loss and fertility.