Polycystic ovary syndrome (PCOS) is a hormonal disorder affecting many women of reproductive age. It is characterized by irregular periods, elevated androgen levels, and cysts on the ovaries. Beyond medical treatment, lifestyle interventions, particularly yoga, have shown promise in managing symptoms and improving hormonal balance. yoga helps reduce stress, improve insulin sensitivity, and promote reproductive health.
Here are 8 yoga asanas that can be particularly beneficial for women with PCOS:
1. Bhujangasana (Cobra Pose)
· Benefits: Stimulates abdominal organs, improves blood flow to the ovaries, and balances hormones.
· How to Do: lie on your stomach, place palms under shoulders, and lift your chest while keeping hips grounded. Hold for 20–30 seconds.
2. Dhanurasana (Bow Pose)
· Benefits: Enhances ovarian function, improves digestion, and reduces stress.
· How to Do: lie on your stomach, bend knees, grab ankles with hands, and lift chest and legs simultaneously. Hold for 15–20 seconds.
3. Paschimottanasana (Seated Forward Bend)
· Benefits: Helps regulate menstrual cycles, reduces stress, and stretches the lower abdomen.
· How to Do: Sit with legs extended, bend forward from the hips, and reach for your feet while keeping the back straight.
4. Baddha Konasana (Butterfly Pose)
· Benefits: Opens the pelvic region, improves circulation to reproductive organs, and relieves menstrual discomfort.
· How to Do: Sit with soles of feet together, hold your feet with hands, and gently press knees toward the floor.
5. Setu Bandhasana (Bridge Pose)
· Benefits: Stimulates the thyroid and pelvic region, reduces stress, and aids hormone regulation.
· How to Do: lie on your back, bend knees with feet on the floor, lift hips, and clasp hands under the body. Hold for 20–30 seconds.
6. surya Namaskar (Sun Salutation)
· Benefits: Improves overall metabolism, reduces insulin resistance, and promotes weight management.
· How to Do: Perform a sequence of 12 yoga poses in a flowing manner, coordinating breath with movement.
7. Supta Baddha Konasana (Reclining Bound Angle Pose)
· Benefits: Opens the hips, relieves stress, and improves reproductive organ function.
· How to Do: lie on your back, bring soles of feet together, let knees fall outward, and relax.
8. Ardha Matsyendrasana (Half Spinal Twist Pose)
· Benefits: Stimulates abdominal organs, improves digestion, and balances hormones.
· How to Do: Sit with legs extended, bend one knee across the body, twist torso toward the bent knee, and hold the position.
Additional Tips for Managing PCOS with Yoga
· Consistency is Key: Practice 30–45 minutes of yoga daily or at least 4–5 times a week.
· Combine with lifestyle Changes: Balanced diet, regular exercise, and stress management amplify benefits.
· Focus on Breathwork (Pranayama): Techniques like Kapalabhati and Anulom Vilom can reduce stress and improve hormonal balance.
Conclusion
Yoga can be a powerful tool for managing PCOS symptoms, supporting hormonal balance, weight management, and mental well-being. While yoga does not replace medical treatment, integrating these asanas into a daily routine can significantly enhance overall health and improve quality of life for women with PCOS.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk..jpg)
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