Exercise for PCOS

The science of yoga works at levels much subtler and deeper than just the physical body. Yoga asanas in woman with PCOS help open up the pelvic area and promote relaxation while pranayamas help calm the mind. Along with yoga asanas meditation helps in comprehensive detoxification and stress-relieving system in place. It also helps to take care of negative emotions and mood swings.

Benefits of Yoga for PCOS Treatment: The usefulness of yoga is for overall health and wellbeing and it is supplemental exercise in order to manage the PCOS in an effective manner.

  • Relieves stress –High stress stimulate production of testosterone which, in turn promotes weight gain. The soothing and calming effect of yoga helps to alleviate stress and reduce the levels of stress hormones in the body.
  • Promotes weight loss –Yoga promotes calorie burn in the body by pumping up the metabolism.
  • Increases fertility – Yoga poses helps to enhance blood supply to the brain which in turn aids to restore hormonal balance which in turn increases the chances of conception.
  • Gastrointestinal balance – Yoga can help in solving digestive disorders as well.

To enhance the experience, play some soft music and place cushions under your hip. For beginners, it is a good idea to use cushion support while doing this posture.

Badhakonasana (Butterfly pose):
Reduces Stress & Relieve Menstrual Discomfort

Butterfly pose is an easy and simple to do yoga pose which works well for PCOS women. The asanas aids to open up pelvic region and enhance relaxation which in turn assists to reduce stress. However, one must have a calm and cool mind while practicing the yoga.

Guidelines to follow:

  • Sit straight with the spine erect and the legs spread in the front, bend the knees and then bring the feet near your pelvis with the soles of your feet touching each other. Now, try to pull in your heels close to your genitals.
  • These take deep breaths and now press the thighs as well as knees downs towards your floor by giving gentle pressure.
  • Afterward, start flapping both legs such as the wings of one butterfly in slow, and control motion for one minute and later come to a stop.

Supta Badhakonasana (Reclining Butterfly pose):
Relax Mind & Body and Helps to Relieve Tension & Stress

Guidelines to follow:

  • Lie down on the yoga mat or floor with the knees bent as well as feet resting flat on your ground.
  • Then bring the heels close to your grin, press the palms on your floor besides the hips along with contract the abs when breathe out and next move the tailbone towards your public bone, keep the pelvic tilt.
  • After that, exhale and allow the knees to open as well as come down towards your ground forming one stretch in the inner thighs plus groin region. Now join the soles of the feet together and put the outer edges of your feet on the ground.
  • Keep the shoulders relaxed. Sit in this position for about 30 seconds to one minute breathing slowly and fully and then come back to the starting position.

Normalize menstrual problems

Guidelines to follow:

  • Sit on the yoga mat with the legs stretched in front along with arms resting on the both the sides of your body.
  • Then bend the knees and next bring them close to your left hip such that your weight of the body is resting on your right buttock. After that, rest the left ankle on your arch of the right foot.
  • Slowly twist the upper body to your right side as much as you can, keeping your right hand on the floor and your left hand on the outer portion of your right thigh.
  • Try to twist the body more with each breath. Hold in this position for one minute and after that gently return to the starting position and repeat this same process on the opposite side shifting your weight on the left buttock.

Bhujangasana (cobra Pose)
Helps to lose belly fat
Stimulate functions of ovary and Uterus

Guidelines to follow

  • Lie on stomach with toes placed flat on the floor.
  • Inhale deeply and lift your head and torso off the floor.
  • Tilt your head upward and look up.
  • Keep breathing normally in this state, wait for 30 seconds and return to the starting position.

Naukasana (Boat pose)
Helps weight loss and maintain flat abdomen
Enhances ovarian functions

Guidelines to follow:

  • Lie down on the back with feet joined together and arms resting beside the body.
  • Take a deep breath and lift up your head, chest and feet off the ground
  • Maintain this pose for 30 seconds and return to the starting position.

Dhanurasana (Bow Pose)
Normalizes the menstrual cycles

Guidelines to follow:

  • Lie on the stomach
  • Grip the ankles by folding your knees as well as bringing them near your hips.
  • Lift the chest off with the ground and pull the legs up so that the body takes shape of an arched bow.
  • Stabilize this pose and sit for 30 seconds while taking deep breaths.

Viparita Shalabhasana (Superman pose)
Boost blood circulation to reproductive organs

Guidelines to follow:

  • Lie on your stomach with toes placed flat on the ground and legs close to each other.
  • Then stretch both your arms in front and raise the head, chest, arms, legs, and thighs off the floor as if you’re flying in the air.

Balasana (Child’s pose)
Relieves pre-menstrual symptoms

Guidelines to follow:

  • Bend your knees and sit on your heels, keeping the knees separated.
  • Then bring the head down in front to touch your floor.
  • Rest in the posture for around 30 seconds to one minute and then return to the starting position.

Chakki Chalanasana
Alter endocrine functions & facilitates maximum hormonal secretion

Guidelines to follow:

  • Sit on the ground with the spine straight, arms raised at shoulder height and hands outstretched and palms clapped together.
  • Inhale deeply and start moving the upper part of your body in a circular motion.
  • Inhale while moving forward and then exhale when you go backward.

Padmasana (Lotus Pose)
Correct the hormonal imbalance

Guidelines to follow:

  • Sit with erect spine.
  • Bend your knee and place your foot on your thigh
  • Keep both the legs crossed, put your hands on your knees while keeping the head straight.
  • Maintain this posture for 1 minute while breathing gently and deeply.

Nispanda Bhava (unmoving observations)
Alleviate stress with conscious relaxation

Guidelines to follow:

  • Sit on the floor, reclining your back against the wall and legs spread out.
  • Rest your hands on the thighs, palms facing upwards.
  • Relax in this state for 5 to 10 minutes keeping your eyes closed.

Marjaryasana and Bitilasana (Cat and Cow Pose)
Enhance functions of reproductive organs

Guidelines to follow:

  • Bring your hands beneath your shoulders and knees beneath your hips.
  • Inhale as you lift your heart and hips to the sky like Cow Pose.
  • Spread across your shoulders
  • Exhale as you round your upper back toward the sky, dropping your gaze to your navel and pressing your hands and feet into the earth in like Cat Pose.

Tips to control PCOS

  • Drink adequate quantity of water.
  • Take fresh foods and fresh vegetables
  • Avoid junk, fast and processed foods
  • Avoid milk and milk products.
  • Avoid coffee and alcohol.
  • One should do regular exercise, Yoga and brisk walk to maintain weight.
  • Focus upon soothing music, nature & scenic beauty, gardening, and spending time at natural places.
  • Take fresh foods and salads