Have you ever had the feeling that your body is working against you, causing symptoms that appear more unexpected than a power outage? That’s how polycystic ovarian syndrome, or PCOS, usually feels like. And to make things worse, it leaves a trail of bothersome symptoms including mood swings, acne, weight gain, etc.

Is there a natural and holistic way to manage this problem? Yes there is. But first, let us understand what PCOS really is, why it occurs, and why it impacts more than just your ovaries (spoiler alert: it’s much more than simply a reproductive disorder). Next, we’ll learn some of the best yoga for PCOS symptoms. Lastly, we’ll offer you a thorough yoga routine that is especially meant to benefit women with PCOS.

What is PCOS?

We hear a lot of people discussing PCOS these days. So what really is PCOS? PCOS, also known as polycystic ovarian syndrome, is a hormonal condition that affects a significant number of women who are fertile. In fact, PCOS is so widespread that one in ten women who are of reproductive age have it. It causes ovaries to enlarge with tiny cysts on the outer surface. So, let’s find out that what exactly triggers PCOS:

Why Does PCOS Happen?

Although the exact cause of PCOS is yet unknown, it is found that insulin resistance and hormone abnormalities are major contributing factors. The body tries to make up for insulin resistance by producing more of it. The excess insulin can then raise levels of androgen, or male hormone, which stops your ovaries from producing eggs. This results in irregular periods.

Genetics is another factor. You may be more susceptible to PCOS if your mother, sister, or aunt have it. A person’s food and way of life can also lead to the development of this disorder.

Is PCOS More Than Just a Reproductive Issue?

It’s true that PCOS affects your ovaries, but its impact doesn’t just end there. It gives rise to metabolic disorders and raises the possibility of long-term health complications such as heart disease, type 2 diabetes, and other such conditions. Thus, even if the ovaries may be the source of the hormonal imbalances, they have an effect on every part of your body, from your skin to your mental health.But don’t worry because this Article is your go-to resource for using the age-old discipline of yoga to help manage PCOS. So stick around and find out some of the best yoga poses for PCOS.

How Does Yoga Help Alleviate PCOS Symptoms?

Yoga is a holistic practice that has long been known to have mental, physical, and spiritual benefits. So just how does yoga assist in dealing with PCOS symptoms? Let’s take a look:

1. Balances Hormones: By activating endocrine glands, some yoga asanas assist in the regulation of hormones such as testosterone, oestrogen, and insulin.
   
2. Enhances Insulin Sensitivity: As we just addressed, one of the main causes of PCOS is insulin resistance. Yoga has been proven to help increase insulin sensitivity, which may result in more effective blood sugar regulation.
   
3. Lowers Stress: Hormonal abnormalities can be made worse by prolonged stress. Yoga’s emphasis on relaxation, breathing exercises, and mindfulness can reduce stress hormones like cortisol, which can improve your hormonal balance overall.
   
4. Helps with Weight Loss: A lot of women struggling with PCOS have trouble losing weight, particularly around the abdomen. This is where yoga for PCOS weight loss comes in. Yoga is a useful aid for slimming down, especially when paired with a nutritious diet. It helps tone muscles and increases metabolism without putting too much strain on the body.
   
5. Restores Menstrual Cycle: Over time, yoga can help restore a regular menstrual cycle by balancing hormones and lowering stress.

Yoga Poses for Women with PCOS

By combining physical postures (asanas), breathing techniques (pranayama), and meditation, yoga helps regulate hormones, reduce stress, and promote overall well-being. So without further ado, here are some of the best yoga asanas for PCOS.

•  Supta Baddha Konasana (Reclining Bound Angle Pose)
  
  This relaxing pose opens up the hip area and promotes blood flow.  It increases blood flow to the uterus, stimulates the ovaries, and reduces stress making it a beneficial pose for tackling PCOS and its symptoms. It’s like a little spa day for your ovaries!
  
  How to do it: Lie on your back and join your feet together. Then bring your feet close to your pelvis and spread your knees apart. Take deep breaths and hold for 3 to 5 minutes.

• Bhujangasana (Cobra Pose)
  
  This pose relaxes your stomach providing relief. Additionally, it strengthens the abdominal region, which can aid with PCOS symptoms like spotting and cramps. Along with lowering tension, this pose also assists with digestion.
  
  How to do it: Bhujangasana is performed by lying on your stomach and placing your palms on either side of your chest. Bring your elbows close to your body and push your chest off the floor. Hold for 15 to 30 seconds and repeat 2 to 3 times.
  

• Malasana (Garland Pose)
  
  Malasana can widen the hips and improve the abdominal core and pelvic floor muscles. This can help those with PCOS by boosting circulation and blood flow to the pelvic area, enhancing metabolism, and facilitating digestion.
  
  How to do it: Place your feet at shoulder width apart. Next, keep your heels on the ground as you squat down. Put your hands together in front of your chest in the prayer position, or anjali mudra. Using your elbows, gently press against your knees. 
  

• Setu Bandhasana (Bridge Pose)
  
  This pose is very beneficial for PCOS because it strengthens the pelvic floor muscles and the spine. Additionally, it eases back tightness, which is frequently an issue during menstruation. It also helps
  to relieve stress by opening up the chest and soothing the mind.
  
  How to do it: Lie on your back and bend your knees. Hold your ankles or keep your arms along your side. Next, push your hips up. Stay in this position for 15 to 30 seconds.
  

• Paschimottanasana (Seated Forward Bend)
  
  The pose is particularly beneficial for women in treating PCOS/PCOD as it stabilises irregular menstruation and stimulates the uterus and ovaries.
  
  How to do it: Stretch your legs out in front of you while sitting on the ground. Then, stretch your back and bend forward, reaching for your shins or toes. Feel the stretch in your back, calves, and hamstrings as you hold for 15 to 30 seconds. Then, carefully release the pose and rise to a seated posture.

A Comprehensive Yoga Routine for Women with PCOS

Here’s a quick and easy yoga routine to help you control the symptoms of PCOS:

Step 1:

Start with 5 minutes of pranayama to centre your body and mind, preferably Nadi Shodhana and Bhramari pranayama.

Step 2:

Warm-up by performing light stretches for five to ten minutes, such as downward-facing dog (Adho Mukha Svanasana) and cat-cow (Marjaryasana-Bitilasana).

Step 3:

Now perform the main asanas in the order below-

• Perform Supta Baddha Konasana (Reclining Bound Angle Pose) for 5 minutes.
• Next, perform Garland Pose Malasana (Garland Pose). Hold for 1 minute
• Follow it with Cobra pose Bhujangasana (Cobra pose). Do it 3 times for 30 seconds.
• Proceed to Setu Bandhasana (Bridge Pose). Breathe deeply while holding for 1 minute. Repeat  2 to 3 times.
• Change to Seated Paschimottanasana (Forward Bend). Hold this pose for 2 to 3 minutes.

Step 4:

Finish off with Shavasana (corpse pose) as this is a great way to wind down and relieve tension.

If you are new to yoga or if you’re finding it hard to stay consistent with this routine, then join our 14 day yoga challenge. It’s perfect for beginners and helps you progress day by day without you having to put in a lot of effort.

Final takeaway

While handling PCOS can seem like a full-time job, yoga provides a thorough and healthy means of restoring balance to your body and mind. By adding the above yoga practices to your daily life, you will definitely see a significant impact on your health goals, whether they be weight loss, menstrual cycle recovery, or stress reduction. And what better way to manage PCOS symptoms naturally than with Habuild’s expert-led Online Yoga Classes. Balance hormones, reduce stress and improve your well being from home. Make sure to join our 14 Day Yoga Challenge to ease into your daily practices and see progress in just 2 weeks! So join now and start your wellness journey today!