A prevalent hormonal and endocrine illness is PCOS, often known as polycystic ovarian syndrome.
It leads to pcos symptoms including weight gain, irregular periods, and problems with conception and ovulation by causing the ovaries to create an overabundance of male hormones, or androgens.
PCOS cannot be cured, but with dietary and lifestyle changes, the problem can be managed effectively. There are some yoga asanas or poses that can aid with PCOS symptoms.
Let’s go through the yoga for pcos understand how to perform them the right way.
How does yoga benefit PCOS patients?
It may assist in lowering testosterone levels. It can lessen worry and tension, which also lessens mood changes and food cravings.
Yoga for pcos weight loss can correct hormonal abnormalities.
Yoga positions can aid with mental health issues like depression and anxiety that are related to PCOS.
But it’s crucial to realize that yoga is not the only effective treatment for PCOS.
PCOS symptoms can be reduced with a nutritious diet, specialized gynecological therapy, and lifestyle changes.
Exist any particular yoga poses that are beneficial?
Yoga is practiced in a variety of ways.
This age-old exercise provides something for everyone, ranging from a mild flow to challenging poses only for seasoned yogis.
Nevertheless, some fashion trends might be more appropriate for coping with PCOS.
Garland Pose or Malasana
Malasana is among the effective yoga poses for pcos.
Malasana helps open the hips as strengthening the pelvic floor as well as core.
It helps people with PCOS by enhancing digestion, boosting metabolism, and bringing more blood to the pelvic area.
Until the body is accustomed to this position, one can support themselves with one or two blocks under the glutes.
Start by putting the feet a mat’s diameter apart.
For squat position, flex the knees and bring the buttocks closer to the floor.
Raise the hands in the Namaste posture.
Keep the back straight and engage the upper arms and triceps inside the knees.
Draw the shoulder blades together and stretch the low back.
Hold this posture for up to five breaths.
Straighten the legs to exit it.
Three times in total, repeat the stance.
Setu Bandhasana or the Bridge Pose
Bridge Pose helps relax the back muscles and soothe the brain while lowering stress and anxiety.
Begin with lying on the back with the feet hip-distance apart and the knees bent.
Place the hands next to the body, palms up.
Take a deep breath in as slowly lift the lower, middle, and upper back off the surface.
Bring the chest to the chin and roll the shoulders gently.
Keep the thighs flat to the ground and the feet firmly planted at each of the four corners.
Stay in this stance for a few minutes while breathing comfortably. Continue up to five times.
Bow Pose, or Dhanurasana
Dhanurasana may ease menstruation discomfort, energize the ovaries, and control menstrual flow. Overall, it might lessen tension and lessen anxiety.
Start by resting on the stomach with the arms by the sides.
Reach out with hands to grip the ankles while bending knees.
Take a deep breath and raise the chest off the surface as pulling the legs up.
For 15 seconds, maintain the posture while breathing normally.
Release the ankles, the face must relax, and the legs must be brought back toward the earth.
Chakravakasana or Cat-Cow Pose
Get into the tabletop position by placing the palms down, the elbows and wrists under the shoulders, the knees under the hips, and the ankles straight back from the knees.
Toes can be curled under, or the tops of the feet might be lowered.
Take a deep breath in, flex the elbows, tuck the tummy in, elevate the chin and tailbone at the same time, and move the spine’s vertebrae in a wavelike motion.
On the exhale, reverse the motion by tucking the chin and tailbone, arching the back, and pulling the navel into the spine while tucking the chin toward the chest.
Repeat as many times as needed.
Pranayama with anulom vilom
It refers to a controlled breathing technique that promotes deep relaxation and helps the body get rid of some toxic pollutants.
Close the eyes while sitting in Padmasana and place the hands on the knees.
With the right thumb, cover the right nostril, and gently inhale with the left nostril.
Exhale after gradually removing the thumb from the right nostril.
Restrict the left nostril with the middle finger while exhaling, then breathe in through the right nose.
For maximum results, repeat this method three times for 15 minutes.
Supta Baddhakonasana or Butterfly pose
This superb restorative position softly eases stress from the chest and shoulders opens the heart and the hips, and fully supports the spine as well as the back body.
Use blankets or cushions under the thighs, the head at an angle, and the shoulders to adjust.
Sit down on the mat and extend the legs out.
Pressing the soles together with the heels while bending the knees. The knees will bend sideways.
Till the back is touching the floor, lean backward. Open, palms up, supported arms will be used.
Deep breaths for three to five minutes, or longer if comfortable.
Make care to exit the position thoughtfully by rolling to the right side, resting there for a few breaths, and then rising to a sitting position.
What more advantages does yoga offer?
Yoga’s capacity to benefit both the body and the mind at once makes it practically ideal.
The benefits of yoga for a range of emotional disorders, medical ailments, and general well-being are supported by several research.
The best exercises for pcos in general, not just yoga, can benefit PCOS.
One can treat PCOS symptoms by engaging in additional moderate forms of exercise.