PCOS, or polycystic ovary syndrome, is a common hormonal imbalance in women in their fertile stage. 4% to 20% of women are generally diagnosed with PCOS in their reproductive stage. In this condition, the ovaries have small cysts that prevent the release of eggs resulting in complications during pregnancy. This results in missed periods, acne, facial hair, weight gain, and problems with conceiving. It also increases the risk of diabetes, heart disease, and endometrial cancer. Women having PCOS often follow weight loss program. Practicing yoga is one of the safest ways to help yourself in this condition. Yoga has proven to be very effective in controlling symptoms.
Yoga for PCOS: Yoga Poses and Benefits
Since ancient times, yoga has cured many illnesses of the mind and the body. It imparts mindfulness and calmness, along with helping the body to heal and function properly.
For PCOS, the yoga you need to practice should mainly focus on your abdominal area. Stretching the area will increase blood circulation, and the gentle poses will give you much-needed relaxation. Moreover, it reduces stress and testosterone levels while regulating hormones. Yoga can also help PCOS patients by improving their metabolism.
Women suffering from PCOS, especially those aged above 35, face a lot of problems in their daily lives. Yoga, coupled with medical treatment, will rapidly improve the problems associated with PCOS.
7 Yoga Poses for PCOS
Yoga can be an important part of your weight loss program. Since gaining weight can worsen your condition, it is important to maintain optimal weight.
You can specifically practice those asanas or positions that target the core area for reducing the severity of the symptoms. Below is a list of yoga poses that can help you with PCOS:
1. Malasana
This is also called the garland pose and is an ideal yoga for PCOS for the following reasons:
- Beneficial for women suffering from indigestion and bloating due to PCOS.
- This pose stretches the hip muscles, hamstrings, and lower back muscles.
- It strengthens the pelvic floor and the core.
2. Setubandhasana
This is also called the bridge pose, and it helps women with PCOS in the following ways:
- This asana is great for pregnant women and eases menstrual pain.
- It strengthens the muscles in the back and relieves any stress trapped in them.
- It is known to lower anxiety and stress by calming the brain.
3. Uttanpadasana
The raised leg pose comes with the following benefits for women with PCOS:
- This pose is for those who have lower back pain.
- It strengthens the abdominal muscles and targets the core area.
- It helps in improving digestion, bowel movement and reducing constipation.
4. Naukasana
The boat pose helps with PCOS in the following ways:
- This is a beneficial yoga pose for PCOS women who have high blood sugar levels.
- It is extremely beneficial for people suffering from diabetes mellitus two as a result of PCOS.
- The pose concentrates pressure on the abdominal area and stretches it to increase blood flow to the reproductive organs, which maintains the ovulatory functions.
5. Pawanmuktasana
The wind pose helps with PCOS in the following ways:
- It is ideal for those who have stomach or intestine-related issues as a result of PCOS.
- It strengthens the abdominal muscles and increases blood circulation in the hip joints.
- It is one of the yoga poses for PCOS, which is beneficial for reducing abdominal pain.
6. Dhanurasana
The bow pose provides the following benefits:
- This yoga pose for PCOS is beneficial for women having irregular periods.
- It relieves tension in the abdomen and increases blood circulation to the pelvic region
- Daily practice of this asana can relieve your anxiety and stress to a great extent
7. Bhujangasana
This is a part of Surya Namaskar. The cobra pose is beneficial because of the following reason:
- This yoga pose helps in weight loss, which is an essential requirement of women gaining weight due to PCOS
- It also stretches the abdominal area, increasing the blood circulation in the pelvic region
- It also enhances agility.
Treatment for PCOS
The medical treatment for PCOS depends upon whether there is any plan for pregnancy. Conceiving while having this medical condition is difficult, and PCOS can also lead to infertility. For those who are planning for pregnancy, medications are given so that the ovaries release the eggs at regular intervals.
Moreover, a balanced diet and an appropriate amount of physical activities are required. However, physical activities should be relaxing and gentle, especially on your abdomen.
Those who are not planning on pregnancy are prescribed contraceptive pills to regulate the androgen level and regularize the period.
Diabetes medications are also given to lower resistance towards insulin, along with a proper diet and physical activities.
Other Lifestyle Changes that Help With PCOS
Few changes in your lifestyle can bring about a lot of improvement. Yoga should be coupled with proper medical treatment and maintaining a healthy lifestyle.
Following are a few lifestyle changes that you can incorporate to manage your PCOS better:
- Reduce Sugar and Carbohydrate Intake: Fresh vegetables, pulses, fruits, and low-fat dairy are suitable for women with PCOS. Reducing sugar intake can help you reduce the symptoms of PCOS.
- Plan a Weight Loss Program: Studies have revealed that reducing body weight by just 5% can improve your condition and reduce symptoms to a great extent. A weight loss program can be adopted.
- Perform Yoga Daily: Regular physical exercise is beneficial for PCOS. Practice various yoga for PCOS that targets the abdomen and core area for better blood circulation.
- Balanced diet: Proteins are very important. Include egg whites, sprouts, and beans in your diet, and cut down on bread, rice, and potatoes. This will help you lose weight.
- Proper Sleep: It is essential to sleep for at least 6 hours to complete your REM cycle. A fixed schedule of sleep will not only lower stress but also improve the condition, and it can also help you in losing weight.
Conclusion
Polycystic ovary syndrome is a common problem among adolescent females these days. This hormonal condition is characterized by acne, irregular menstruation cycles, facial hair, and anxiety. This is generally caused by stress, improper diet, and an unhealthy lifestyle.
While there are treatments that can help you with the condition, adding yoga to your healthcare routine will give you extra benefits. Since yoga can be done by people of all ages, it is much easier than other recommended physical activities to battle PCOS.
Many yoga poses work well on the abdominal area for regulating the symptoms and giving you some relaxation. However, you should be gentle on your body and avoid exerting too much pressure. It is always better to consult a doctor or a yoga instructor.
