15 Best Yoga Asanas For PCOS and PCOD

TABLE OF CONTENTS

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What is PCOD and PCOS?01

02Why does yoga work for PCOS and PCOD treatment?

Yoga poses to treat PCOD at home

Yoga poses to treat PCOS at home

05Precautions to take while doing yoga for PCOS and PCOD

What is PCOD and PCOS?

What is PCOD and PCOS?

Some women can get pregnant the very first

time they try. For others, it can be more difficult.

Ovarian disorders like PCOS and PCOD are one of

the most common reasons for women to be

unable to have children. The good news is that

yoga for PCOS can help manage these

conditions and improve fertility. It proved to be

especially effective when dealing with PCOS and

PCOD.

Yoga can be practiced by anyone but if you’re not

careful, it can trigger a sprain or muscle pull or

stress a joint. Hence, it is important to always

practice yoga under the guidance of a trained

and experienced yoga practitioner. Pregso puts

you in contact with fertility yoga instructors who

can guide you through the asanas.

What is PCOD and PCOS?

PolyCystic Ovarian Disease (PCOD) and

PolyCystic Ovarian Syndrome (PCOS) are

often used as interchangeable terms but

there is a slight difference between

PCOS and PCOD. Both conditions are

associated with the ovaries and can

cause hormonal fluctuations.

PCOD refers to a condition wherein the

ovaries have immature eggs that

eventually turn into cysts. Characteristic

symptoms of PCOD include weight gain

in the abdomen, irregular periods, male

pattern hair loss and infertility.

PCOS is a metabolic disorder that is

considered more severe than PCOD. It

makes the ovaries produce higher than

normal amounts of male hormones and

can result in the formation of follicular

cysts. It may also stop the release of eggs

and cause an ovulation. Characteristics

symptoms include obesity, hair loss and

infertility.

PCOD is more common but PCOS has

more serious complications. There is no

known cure for either condition but they

can be managed with the right diet,

lifestyle and yoga at home.

Why does yoga work for PCOS and PCOD treatment?

Stress is one of the contributors for PCOD and

PCOS. PCOS Yoga exercises help release this

stress and thus improve the symptoms of the

condition. It calms the mind and opens up the

pelvic area. At a very in-depth level, it

de-stresses and detoxifies the entire system.

These asanas also help with weight

management that can, in turn, reduce the

intensity of the symptoms being displayed and

regularize menstrual cycles.

Yoga poses to treat PCOD at home

Some of the yoga exercises that can help

manage PCOD are:

Kapalbhati

This is a breathing technique that flushes toxins

from the body. To practice kapalbhati pranayam, sit

cross-legged with your palms on your knees,

facing upwards. Take a deep breath and exhale

rapidly while pulling your stomach towards your

spine. There will be a hissing sound made while

exhaling. One round of Kapalbhati yoga is

measured as 20 repetitions.

Yoni Mudra

The yoni mudra is one of the most popular forms

of prenatal yoga. It calms the mind, strengthens the

nervous system and relieves mental anxiety. To

practice this asana, sit comfortably and press the

tips of your thumbs and index fingers together

while pointing downwards. Interlace the other

fingers while focusing on your breath. Take a few

deep breaths and stay in the position for at least 5

minutes or more.

Pawanmukt Asana

Pawanmukt asana is good for the digestive

system and helps release gas trapped in the

digestive system. Start this asana by lying flat on

the ground. Raise your legs vertically while

inhaling slowly. Bend both knees and lower your

legs so that the thighs rest against the

abdomen. Encircle the knees with both arms and

bend your head to bring your shin towards your

knees.

Halasana

When it comes to dealing with the PCOD

problem, the Halasana can help. It also reduces

backaches and improves sleep quality. Lie flat

on the ground and bend your legs upwards from

the hips while inhaling. Try taking your legs as

far back as possible such that your toes touch

the ground behind your head. Hold the position

for a few seconds and get back to the starting

position while exhaling.

Dhanurasana

This asana stimulates the ovaries and

strengthens the abdominal muscles. It also

relieves stress and menstrual discomfort. Start

by lying on your stomach with arms by the side

of your body and feet wide apart. Bend your

knees and grab your ankles while looking

straight ahead. Stay relaxed while breathing

deeply.

Bhramari

This pregnancy yoga asana reduces blood

pressure, calms the mind, offers relief from

headaches and helps deal with hypertension. Sit

straight with your eyes closed and ears blocked

by your index fingers. Take a deep breath and

press the cartilage on your ears while breathing

out and making a humming sound like a bee.

Repeat 3-4 times.

Yoga poses to treat PCOS at home

Some of the most popular yoga asanas for

PCOS are :

Butterfly Pose

This asana stretches the groin, inner thighs and

knees, eases fatigue and offers relief from

menstrual and menopausal symptoms. Sit

straight with your legs spread out in front of

you. Bend your knees and bring your feet

towards your pelvis with the soles touching

each other. Hold your feet and pull them closer.

Breathe in and out while flapping your legs up

and down as fast as possible.

Bharadvajasana (Bharadvaja’s Twist)

This asana stretches the spine, hips and shoulders,

massages the abdominal organs and improves

metabolism. It also reduces stress and strengthens

the lower back.

Start by sitting with your legs stretched out in front

of you and arms beside your hips. Fold the left leg

with the foot towards your left buttock. Fold the right

knee and place the foot over your left thigh. Extend

your right arm behind your back to grab the right

foot. Inhale while twisting your upper body and

placing your left hand under the right knee. Hold the

pose for a minute before exhaling and untwisting

the body.

Chakki Chalanasana

(Moving the Grinding Wheel)

This asana tones the uterine muscles and opens up

the groin and chest. Sit with your legs extended

outwards and apart. Interlace both hands and stretch

the arms out in front of you at shoulder height. Take

a deep breath and move your upper body to the right

and front to form an imaginary circle. As you go

backwards, exhale. Repeat this movement 5-10 times

in each direction.

Savasana (Corpse Pose)

When it comes to relaxation, this is the

ultimate asana. Lie flat on your back with both

palms facing upwards and eyes closed. Relax

all your muscles and focus your attention on

your entire body going slowly from the head

to the toes.

Padma Sadhana

This is a deep, gentle meditative technique that

relieves mental and physical stress. It is a

combination of different yoga asanas, breathing

techniques and meditation. The asanas involves

include the half lotus position, makar asana, ardha

sulbhasana, purna salabhasana ,bhujan asana,

viprit salabhasana, dhanur asana, nauka asana,

ardh pawan mukt asana, purna pawan mukt asana,

shalbha asana and natarajasana.

Half Lotus Position Makar Asana Purna Salabhasana

Bhujangasana, or Cobra Pose

This asana increases flexibility, strengthens the

spine, stimulates the abdominal organs and

relieves stress. Lie flat on your stomach with your

legs stretched out and hands on the floor below

the shoulders. Press your thighs and feet firmly

into the ground and lift your chest while

straightening the arms and inhaling. Push your ribs

outwards and hold the pose for up to 30 seconds.

Release while exhaling.

Naukasana, or Boat Pose

This asana strengthens the abdominal muscles,

regulates blood sugar level and eases stress. Lie

on your back with arms by your side and feet

together. Stretch your fingers towards your toes.

Exhale while lifting your chest and feet off the

ground. 3-4 times.

Keep lifting the upper and lower part of your

body until your weight rests mainly on the

buttocks. Keep your eyes, fingers and toes in a

straight line and hold your breath. Keep the

position for a few seconds and exhale slowly

while getting back into the original position.

Repeat it 3-4 times.

Setu Bandha Sarvangasana, or Bridge Pose

This asana eases menstrual difficulties and

stimulates the abdominal organs while also

reducing stress, anxiety and depression. Lie flat

on your back and begin by bending your knees

with both feet on the ground as close to your

buttocks as possible.

Setu Bandha Sarvangasana, or Bridge Pose

Exhale and raise your tailbone off the floor. Clasp

your hands below the pelvis while the arms are

stretched out. Lift your buttocks with the knees

directly over your heels and shoulder blades

pressed firmly against your back. Maintain the pose

for up to 1 minute and release while exhaling.

Malasan, or Garland Pose (Yoga Squat)

Malasana helps deal with irregular periods and

indigestion. Squat with your feet together and

heels on the floor. Separate the thighs as wide as

possible and lean forward while exhaling. Press

the elbows towards the inner side of the knees

and bring the palms together in a salutation

mudra.

Precautions to take while doing yoga for PCOS and PCOD

The most basic precaution to take while practicing yoga is to

listen to your body. Do not overexert or do anything that is

painful. Always practice yoga in a quiet, clean place. Practice the

asanas on the ground or on a mat; never on the bed or a

mattress. The early mornings are ideal for this. Always try to

practice yoga on an empty stomach and in the presence of an

experienced teacher.

The Bottom Line

Yoga can be very beneficial in the treatment of PCOD and PCOS

as long as it is practiced under an experienced teacher. Your

teacher should be able to guide you on the proper way to

practice a pose and help you understand your limits. You can join

a class for this or get personal classes from a yoga teacher. If the

latter is something you’re interested in, Pregso can help.

Depending on your needs, Pregso can help you find a trained

yoga practitioner to teach you in the comfort of your home.

Does anyone have any questions?

care@pregso.com+91 9019077183 https://pregso.com/

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