14 important yoga asanas for pcos treatment at home
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3/9/2016 14 Important Yoga Asanas for PCOS Treatment at Home
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14 Effective Yoga Poses for PCOS(Polycystic Ovarian Syndrome)Treatment Bipasha Mukherjee | | Disorders, Yoga | 4Comments
Polycysticovariansyndromeis a healthconditioncommon inwomen of
reproductive age caused by hormonal imbalance. In thiscondition, small cysts form in the ovaries which affect thehormones and disrupt the normal menstrual cycle. Womendiagnosed with PCOS usually have increased level of malehormones and insulin resistance and lowered levels ofprogesterone. Some of the common causes of PCOS areexcessive stress, anxiety, depression, a faulty lifestyle orperennial tension. As we’ve seen before, the benefits of yoga for
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3/9/2016 14 Important Yoga Asanas for PCOS Treatment at Home
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PMS are numerous. The relaxing and rejuvenating power of yogahelps a lot in dealing with PCOS symptoms as well because ithelps release the deep rooted stress in the system. Here are afew yoga poses that are especially beneficial for managing PCOSsymptoms.
Benefits of Yoga forPCOS TreatmentThe usefulness of yoga foroverall health and wellbeing
need no new introduction, and it can also be practiced as asupplemental exercise for women suffering from PCOS in orderto manage the symptoms in an effective manner.
Yoga relieves stress – We have already discussed that stress hassevere negative impact on PCOS, and it is necessary to relax themind in order to keep cortisol levels under control. High cortisollevels show itself in the form of testosterone which, in turnpromotes weight gain. The soothing and calming effect of yogahelps to alleviate stress and reduce the levels of stresshormones in the body. The Fastest
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Yoga promotes weight loss – One of the major effects of PCOS isweight gain and what better way to keep weight under checkthan with relaxing yoga that promotes calorie burn in the bodyby pumping up the metabolism.
Yoga increases fertility – Yet another symptom of PCOS isreduced fertility because it throws the hormones out of balance.But yoga poses helps to enhance blood supply to the brainwhich in turn aids to restore hormonal balance. Certain posesalso stimulate the functions of the thyroid gland and increasesthe chances of conception.
Yoga improves gastrointestinal balance – Another side effect ofPCOS is a gastrointestinal upset, but yoga can help in solvingdigestive disorders as well. The yoga poses provide much-needed massage to the digestive organs and improve theirfunctions.
14 Useful Yoga Asanas for PCOS TreatmentOne of the chief causes of PCOS and infertility in women isstress, and yoga can play a determining role in prevention andcontrol of polycystic ovarian syndrome.
Badhakonasana (Butterfly pose)
Badhakonasana or Butterfly pose is a simple and easy to do
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3/9/2016 14 Important Yoga Asanas for PCOS Treatment at Home
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yoga pose that works wonderfully for natural PCOS treatment.This asana helps to open up the pelvic region and promoterelaxation which in turn helps to reduce stress and relievediscomfort related to menstruation. In addition, it is also anamazing healing yoga for people with back problems. But youmust have a cool and calm mind while practicing this yoga pose.
How to do it – Sit straight with your spine erect and legs spreadin the front, bend your knees and bring the feet near the pelviswith the soles of the feet touching each other. Try to pull in theheels close to the genitals. Now, take deep baths and press thethighs and knees down towards the floor by providing gentlepressure. Now, begin flapping both legs like the wings of abutterfly in slow, controlled motion for 1 minute and then cometo a stop.
Supta Badhakonasana (Reclining ButterflyPose)
This is one of the best yoga poses for PCOS that’s even morebeneficial than the classic Butterfly pose. This pose has to bepracticed laying down which makes it extremely relaxing.Beginners can do this posture by placing a cushion or pillowunder the hip in order to gain better support.
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How to do it – Lie down on the floor or yoga mat with your kneesbent and feet resting flat on the ground. Now, bring your heelsclose to the grin, press your palms on the floor beside the hipsand contract your abs as you breathe out and move yourtailbone towards the pubic bone. Maintain the pelvic tilt. Nowexhale and allow your knees to open and come down towardsthe ground forming a stretch in the inner thighs and groinregion. Join the soles of your feet together and place the outeredges of the feet on the ground. Keep your shoulders relaxed.Stay in this condition for 30 seconds to 1 minute breathing fullyand slowly and then return to the starting position.
Bharadvajasana (Bharadvaja’s Twist)
This is a relaxing seated yoga pose that works the spinal columnand helps in treating the symptoms of PCOS. Regular practice ofthis yoga pose helps to balance blood pressure and normalizethe problems of menstruation and promote overall relaxation byrejuvenating the spine and muscles and soothing the nervoussystem. It is also one of the beneficial yoga poses for neck pain.
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How to do it – Sit on the yoga mat with legs stretched in frontand arms resting on both sides of the body. Now, bend yourknees and bring them close to the left hip such that the weightof the body is resting on the right buttock. Rest the left ankle onthe arch of the right foot. Slowly twist your upper body to theright side as much as possible keeping the right hand on thefloor and the left hand on the outer portion of the right thigh.Try to twist your body further with each breath. Remain in thisposition for 1 minute and then gently come back to the originalposition and repeat the same procedure on the opposite sideshifting the weight on the left buttock.
Bhujangasana (Cobra pose)
The cobra pose is yet another easy and simple yoga asana thatholds an important place in PCOS yoga treatment and women ofall ages can practice it right from PCOS diagnosis in order tocontrol the symptoms naturally. This posture exerts soothingpressure on the stomach and aids to stimulate the functions ofthe ovary. It also helps in better digestion and reducing stress.But it’s best not the hold this posture for more than 30 secondsat a time.
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How to do it – Lie on your stomach with toes placed flat on thefloor, legs together and hands under the shoulders with palmsdown on the floor and elbows close to the torso. Inhale deeplyand lift your head and torso off the floor while keeping the navelfixed on the floor. Support your raised torso with both handskeeping them straight and arching your back as much as youcan. Tilt your head upward and look up. Keep your shouldersfree and away from the ears. Keep breathing normally in thisstate, wait for 30 seconds and return to the starting position.
Naukasana (Boat pose)
The boat pose is one of the useful yogasanas for PCOStreatment that is also beneficial for weight loss as well. It is thebest type of yoga for weight loss that helps to achieve a perfectlyflat abdomen. It puts controlled pressure on the abdominalregion, increases blood flow to the reproductive organs andenhances the functions of the ovaries.
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How to do it – Lie down on the back with feet joined togetherand arms resting beside the body. Take a deep breath and lift upyour head, chest and feet off the ground as you exhalestretching your arms towards your feet. Maintain your eyes,fingers and toes in a straight like while breathing deeply. Feel thetension in the navel and abdominal muscles. Maintain this posefor 30 seconds and return to the starting position.
Dhanurasana (Bow pose)
The bow pose is another functional posture that is used forpolycystic ovary syndrome treatment using yoga. It helps tostimulate the functions of the reproductive organs, relievesmenstrual discomfort and normalizes the menstrual cycles. Italso helps people with kidney disorders, opens up the chest,neck, and shoulders and strengthens the core muscles.
How to do it -First lie on your stomach with feet resting hip-width apart and arms resting on the sides of the body. Grip yourankles by folding the knees and bringing them near the hips. Liftyour chest off with ground and pull your legs up so that yourbody takes the shape of an arched bow. Stabilize this pose andstay for 30 seconds while taking deep breaths. Exhale and returnto the starting position by releasing the ankles.
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Superman Pose (Viparita Shalabhasana)
This is an essential yoga pose for PCOS infertility treatment thatlooks almost like the signature move of Superman. This specificyoga pose works as good as belly breathing exercise fordeveloping a toned abdomen. It also helps to promote bloodcirculation to the reproductive organs, tones the abdomen andlower back muscles, strengthens the chest, shoulder, arms, andlegs and opens the chest.
How to do it – Lie on the stomach with toes placed flat on theground, legs close to each other. Now, stretch both the arms infront and lift the head, chest, arms and, thighs and legs off thefloor as if you are flying in the air. Feel the stretch in the arms,legs and torso and keep breathing normally for 30 seconds andthen go back to the starting position by relaxing your chests,arms, and legs.
Child’s Pose (Balasana)
One of the vital yoga poses included in PCOS natural treatmentis the child’s pose that brings about relaxation by soothing theCentral Nervous System. It also releases lower back tension,menstrual cramps, and PMS symptoms and normalizes bloodflow throughout the body.
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How to do it – Kneel down on the yoga mat and sit on the heels,keeping your knees separated about hip-width apart. Now, bringyour head down in front to touch the floor and lay your torsodown between your thighs. Place your hands on the floor at theside of the torso and relax the shoulders towards the floor. Restin this posture for 30 seconds to 1 minute and then go back tostarting position.
Mill Churning Pose (Chakki Chalanasana)
Yoga is one of the most reliable natural remedies for PCOS, andthe Chakki Chalanasana is a basic yoga pose that helpsnormalize the functions of the reproductive organs. Themovements involved in this exercise helps modify the functionsof the endocrine gland, thereby facilitating optimum hormonalsecretion, and it also massages the uterus, reproductive organs,liver, kidneys, and pancreas. It is also one of the functionalexercises to do to lose weight fast from the stomach.
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How to do it – Sit on the ground with your spine straight, handsoutstretched and arms raised at shoulder height and palmsclapsed together. Inhale deeply and begin moving the upperpart of the body in a circular motion forming an imaginary circlewith the body. Inhale while moving forward and exhale as yougo backward. Continue to breathe deeply while rotating for 1minute and feel the stretch in the arms, legs, abdomen andgroin. You can make 20 rounds in one direction and then 20rounds in the opposite direction.
Marjaryasana and Bitilasana (Cat and CowPose)
Both these yoga poses generates a lot of movement in the spineand helps to relax the tightness of the shoulder and neck. It alsomassages and stimulates the abdominal muscles andreproductive organs and enhances the functions of the CentralNervous System.
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How to do it – Begin on all fours keeping the spine neutral, first,drop the neck downward and arch your spine upwards to form aprominent arch with the spine just like cats do, wait for 5seconds and return to the neutral position. Now, sway the spinein the opposite direction towards the ground creating anopposite arch with the spine known as the Cow arch. Repeatthese opposite arches as many times as you want.
Prasarita Padottanasana (Wide leggedforward Bend)
Yoga is the ultimate answer to the question of how to cure PCOSnaturally. This particular yoga posture works the hips and lowerback by flexing the muscles within turn increase energy andfacilitates blood circulation to the ovaries. The exercise alsolengthens the spinal column and stretches the leg and backmuscles.
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How to do it – Begin in the Mountain Pose or Tadasana, exhaleand lower your body in front so that the palms touch the floorright under the shoulders. Lengthen your legs to press the hipsup towards the ceiling, feel the stretch in the spine as you pressthe head down further. Hold the position for 30 seconds whilebreathing deeply and then return to the starting position. Youcan use yoga blocks under the hands if your hands don’t touchthe floor.
Padmasana (Lotus Pose)
Padmasana is a basic meditation pose that is often included inpranayama breathing exercise. This pose helps to stretch thepelvic region and also helps to correct hormonal imbalancewhich is vital for PCOS treatment. It helps to reduce menstrualdiscomfort, control blood pressure, ease childbirth and relax themind.
How to do it – Sit on the floor with the spine straight, bend theright knee and place it on the left thigh such that the sole of thefeet are pointing upwards, and they rests close to the abdomen.Bend the left knee and place the left foot on the right thigh inthe same way. When both legs are crossed, place your hands onthe knees while keeping your head straight. Maintain thisposture for 1 minute while breathing deeply and gently.
3/9/2016 14 Important Yoga Asanas for PCOS Treatment at Home
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Nispanda Bhava (unmoving observations)
Stress and tension have negative impact on the symptoms ofPCOS and make things worse, so controlling stress is also animportant part of the treatment. One of the best ways toalleviate stress is by practicing Conscious relaxation throughNispanda Bhava, which works as good as relaxing Tai Chitechniques. This exercise involves passive listening which bringsforth mental peace and relaxation.
How to do it – Sit comfortably on the floor, reclining your backagainst the wall and legs spread out. Maintain comfortabledistance between two legs and let your shoulders and headrelax so that there is not any kind of stiffness in the body. Restyour hands on the thighs, palms facing upwards. Relax in thisstate for 5 to 10 minutes keeping your eyes closed. Engage yourmind in the fading sounds around you without trying to analyzeany specific sound.
Shavasana (Corpse pose)
Last but not the least is the corpse pose, which holds anextremely important place in yoga, and no yoga session cancome to an end without this ending posture. This relaxingposture is beneficial for polycystic ovary syndrome also becauseit helps to relax the body and mind and relieve stress and
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tension in an effective manner.
How to do it – After completion of the yoga session lie down onyour back without any cushions or blankets and close your eyes.Keep your legs slightly apart and your feet and knees completelyrelaxed. Place your arms at your sides a little apart from thebody, palms open and facing upward. Gradually relax yourentire body while breathing slowly and deeply. Wait for 10minutes or till you feel completely relaxed and then gently getup from the ground.
Bring about order and discipline into your life with yoga andregulate hormones, promote weight loss, treat PCOS symptomsand increase fertility with these specific postures.
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About The Author
Bipasha
Bipasha Mukherjee is a professional contentwriter at TheFitIndian.com. She has done her postgraduation in English from The University of
Calcutta and has flair to write articles on Health, Fitness, Beautyand Diet.
Comments(4)
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Noni
mam, please update some articles on men’ssexual health also it was about females.
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Bipasha Mukherjee
We will surely come up with somearticles soon.
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Nat
Fantastic and detailed article. I was gutted when ifound out i have PCOS but I’m now determined tofix it the natural way. The doc wanted to give me awhole range of tablets but i refused because ibelieve i can help myself! I can already tell thatregular yoga practise is slowly but surely helping.Fingers crossed!
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Vrushali
HI… I m pcod too…but there is no weight gain andthere is no increase in body hairs. I am 26 yearsold n my weight is 37kg.Less energy ,Hair lossProblems and I am getting more INDOLENT dayby day. This is 6th year of my marriage n I amtrying to conceive last 4 years. Allopathic nhomeopathic treatment I took but of no use..I amon my homeopathy treatment for the last 9months.But I am facing consistent failure. Thecondition is very stressful now .Please helpme.Can anybody help me. Please.
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