PCOS (Polycystic Ovary Syndrome) is a metabolic disorder that causes hormonal imbalance in women. PCOD (Polycystic Ovarian Disease) is a result of women’s ovaries producing immature or partially mature eggs that become cysts over time. Both PCOD and PCOS are linked with hormonal imbalances in women. While PCOD is a common disorder affecting women, PCOS is a serious medical condition that can affect fertility in women and lead to other complications such as heart disease, type 2 diabetes, high blood pressure and endometrial cancer.

Doctors recommend cutting down on junk food, managing weight and doing regular exercise as remedies to control PCOS/PCOD. Medications alone won’t help and adopting a healthy lifestyle is essential to address the root cause. Yoga can relieve the symptoms of PCOS/PCOD to a certain extent and is a natural and healthier way to recover from the condition.

3 important benefits of Yoga for PCOS

Here’s an overview of the general benefits of Yoga for PCOS/PCOD :

1. Lowers anxiety

Anxiety is quite common among women with PCOS. Practicing Yoga has proven effective in alleviating stress and inducing calmness. Several studies have proved that Yoga is a useful, non-invasive method that can reduce anxiety by impacting the sympathetic nerve activity.

2. Improves hormones

Yoga can play a crucial role in improving sex hormones and regulating menstrual cycles. Practicing Yoga for at least 3 months can significantly improve anti-müllerian hormone, luteinizing hormone (LH) while also helping women achieve the ideal menstrual frequency.

3. Positive impact on metabolic markers

Blood sugar and cholesterol are usually above the typical normal ranges among women with PCOS/PCOD. Daily practice of Yoga can balance insulin and cholesterol levels and promote heart health.

Yoga poses to fight PCOS/PCOD

Here’s a look into the different Yoga poses most effective in managing PCOS/PCOD symptoms :

1. Setu Bandha Sarvangasana

Setu Bandha Sarvangasana, popularly known as the Bridge pose, can regulate the thyroid function which is deeply linked to PCOS. It stretches the area around your shoulders, chest and the abdomen and also strengthens the back muscles, glutes, thighs and ankles. One of the biggest benefits of this asana is that it relieves symptoms of menopause which is crucial to managing PCOS. This asana will give the best results if done on an empty stomach.

2. Surya Namaskar

Sun salutations have numerous benefits for health and PCOS/PCOD symptoms can be effectively managed by performing sun salutations daily. Sun salutation yoga poses are beneficial for weight loss and shedding fat around the waist and hip areas. These poses can also help regulate the menstrual cycle. Repeating sun salutation poses at least five times a day can reduce the symptoms and improve the overall functioning of your system.

3. Naukasana

Naukasana or Boat pose, as the name suggests, involves elevating your arms and legs similar to the shape of a boat. This pose focuses on the abdominal muscles and also regulates thyroid function.

4. Dhanurasana

Dhanurasana, also called the bow pose, is one of the most effective yoga poses to relieve menstrual discomfort and regulate menstrual flow. Practicing this pose improves blood circulation in the pelvic region.

5. Shavasana

One of the easiest poses in Yoga, the Corpse pose can relieve stress and anxiety if practiced regularly. Stress, anxiety and depression are detected as the common causes of PCOS/PCOD and Shavasana can help calm the mind immensely. By lying on the back completely motionless, this pose helps one focus on the breathing and get into a completely relaxed state. Minimum 15 minutes of Shavasana daily can bring substantial benefits for your health.

6. Padmasana

Padmasana, literally known as Lotus pose, improves the health of reproductive organs. Padmasana is highly effective in reducing menstrual cramps in women. Women who experience menstrual discomfort are recommended to practice Padmasana throughout the menstrual cycle.

Besides these asanas, there are several other Yoga poses such as Locust pose, Child pose and Cobra pose that can alleviate symptoms of PCOS/PCOD. One of the major advantages of practicing Yoga is that it reduces your dependence on medicines and heals the body from within. Devoting at least 30 minutes daily for Yoga can release stress trapped in the body and promote detoxification.

Thinking about how to get started? We can help! Book a session with YogaNiti and gain access to certified instructors who will guide you through different poses that suit your individual health conditions. Choose a session of your choice and start your journey towards a healthy lifestyle today!