The Safe Way To Do Yoga For PCOS

PCOS is a condition in which the female reproductive organs create an abnormally high level of androgens. Cysts on the ovaries are common in persons with PCOS. However, many persons with PCOS do not develop cysts.

Your likelihood of developing PCOS is increased if you are obese or overweight and if the disorder runs in your family. There is no such medication that can cure PCOS. Yoga for PCOS cannot cure the condition, but it can help with symptom management and health problem prevention. 

Causes Of PCOS

The precise cause of PCOS is unclear. However, some factors, including genes, insulin resistance, and inflammation, have been associated with increased androgen production.

Patients with PCOS frequently exhibit insulin resistance. A rise in insulin levels causes the ovaries to produce a male hormone (androgens).

PCOS’s underlying causes may also include persistent low-grade inflammation. 

Research also suggests that PCOS can have a hereditary connection. Your risk of contracting PCOS may rise if your family has the condition.

Symptoms Of PCOS

PCOS can exist even if there are no outward signs of the condition. Many often, the condition is not detected until a person has difficulty getting pregnant or abruptly begins to gain weight. The following are some of the common symptoms.

  • Irregular periods
  • Heavy bleeding
  • Acne
  • Weight gain
  • Darkening of the skin
  • Pelvic pain
  • Infertility

Yoga for PCOS

You can manage the signs and symptoms of PCOS with a healthy diet and regular exercise. Yoga for PCOS is one of the best methods to manage PCOS. The following are some yoga poses that can help you manage your PCOS symptoms.

Bridge Pose (Setu Bandhasana)

Setu Bandhasana, also known as the Bridge pose, is one of the best yoga postures for menopause symptoms. This yoga for PCOS is well-known for lowering stress and anxiety and relieving back muscular tension.

  1. Lie down on the floor with your back straight and bend your knees.
  2. Maintain a hip space between your feet.
  3. Position your hands next to your body.
  4. Take a deep breath and slowly elevate your lower back, keeping your toes firmly on the floor.
  5. Hold this position for a few seconds while taking calm, deep breaths.
  6. Repeat at least five times.

Butterfly Pose (Supta Badhakonasana)

The reclining butterfly pose, also known as Supta Badhakonasana, is a very soothing and excellent method for treating PCOS. In addition to helping you relax, this yoga for PCOS also calms the discomfort that comes with menstruation.

  1. Lie on the ground on your back.
  2. Rest your feet flat on the ground and then bend your knees.
  3. Now, place your palms on the ground, tighten your abdominals, and pull your heels up to your pelvis.
  4. Now join your foot soles.
  5. After maintaining the position for around a minute, switch back to your starting position.

Sun Salutation (Surya Namaskar)

Surya namaskar regulates the menstrual cycle by lowering blood sugar levels, insulin resistance, and lipid profiles. It not only reduces the waist-hip ratio and causes weight loss, but it also improves BMI. As a result, Surya namaskar helps to reduce the severity of PCOS.

  1. Stand in the position of prayer.
  2. Slowly inhale while lying back and extending your folded hands.
  3. Now, exhale slowly while bending forward and touching your feet. While doing this, avoid bending your legs. Legs should remain straight.
  4. Inhale and pull your left leg forward while bending your right knee and extending your right leg behind you. Look in the upward direction.
  5. As you exhale, raise your hip upward to create an inverted V with your body.
  6. After inhaling deeply, position your hands next to your shoulders and elevate your buttocks into the cobra pose.
  7. Begin the cobra position by lifting your chest and leaning backward.
  8. Return to your starting place by repeating your steps slowly.
Precautions While Doing Yoga For PCOS

The following are some precautions to take when practicing yoga for PCOS.

Stay Hydrated

Staying hydrated before practicing yoga will increase your flexibility and endurance. Water should be consumed at least 30 minutes before yoga to prevent cramps and stiffness.

Perform Under The Supervision Of An Expert

The incorrect yoga poses can cause irreversible damage to your body or even hurt you. Do yoga under the supervision of a qualified yoga instructor.

Cover The Floor

Before starting any poses, cover the floor with a carpet or yoga mat to prevent injury from the hard floor surface.

Avoid Tight Clothes And Wearables

Avoid doing yoga while wearing tight clothing. When practicing yoga, always wear loose, comfortable clothing. Additionally, remove any jewelry or wearables you are wearing while practicing yoga.

Don’t Go Overboard

It’s critical to pay attention to your body’s indications and avoid going beyond. Take a rest and stop if you experience any pain or discomfort. Extending yourself too far could result in fatigue or injury. 

The Bottom Line

Missed or irregular periods, excessive hair growth, acne, infertility, and weight gain are all signs of PCOS. There is no such cure for PCOS, but you can control the symptoms by doing yoga. Yoga for PCOS on a regular basis may lower testosterone levels and alleviate PCOS symptoms.

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