Yoga for PCOS: Benefits and Step-by-Step Guide

12 Best Yoga Asanas for Treating PCOS

by Saima
Yoga for PCOS

Yoga is a proven way to treat PCOS and hormonal imbalance. But, the question is how to perform yoga asanas to cure PCOS naturally. So, keep reading to know the answer!

Polycystic Ovary Syndrome is a hormonal disorder affecting around 5 million women in the US. The most common signs of PCOS include amenorrhea, excessive hair growth on the face or chest, obesity, depression, sleep apnea, and hirsutism.

Physical exercises, a balanced diet, and yoga are the most effective treatments for reducing the signs and severity of PCOS. Therefore, the yoga-practicing tendency in the US has increased up to 55 million in 2020.

Let’s dive deep to know different types of yoga asanas and how yoga effectively manage PCOS symptoms.

How Can Yoga Help Relieve PCOS Signs?

Yoga is an effective treatment option for Polycystic Ovary Syndrome that can help relieve the symptoms by:

  • Reducing the elevated testosterone level
  • Assisting in weight loss by treating hormonal imbalance
  • Reducing mental stress (depression or anxiety)

12 Effective Yoga Poses for Treating PCOS

Bridge Pose (Setu Bandha Sarvangasana)

Bridge pose asana regulates thyroid functioning, which is crucial for PCOS recovery.

Bridge pose

It is involved in the relaxation and activation of abdominal organs and ultimately controls the menopause symptoms.

  • Lay on your back with your knees folded up such that your hips and feet are at a right angle.
  • Your palms must lay beside you facing downward
  • Lift your back from the floor.
  • Rollback your shoulders such that your chest comes close to your chin
  • Breathe and stay in the position for 2 minutes

Sun Salutation (Surya Namaskar)

Surya namaskar is among the most effective yoga poses recommended for PCOS as it helps regulate the menstruation cycle, and reduces unhealthy fat.

  • Stand on your feet and keep your posture straight while relaxing your shoulders and expanding your chest
  • Inhale by lifting your arms from the sides and then bring them in front of your chest while exhaling.
  • Stretch your body and breathe in. Lean forward and touch your toes while breathing out.
  • Look straight and push your right leg back, keeping it erect.
  • Take a push-up position and retain it for a second or two. Shift to cobra pose before standing up straight
  • Keep breathing while you perform this yoga.

Cobra Pose (Bhujangasana)

Cobra pose is very helpful for PCOS patients of all ages as it is easy and simple.

Cobra Pose Yoga

It soothes the stomach allowing proper digestion and thus helps the ovaries to function properly.

  • Lie on the floor upside down and keep your toes flat. Place your hands under your shoulder such that your elbows will be close to your torso.
  • Inhale deeply and try to lift your head above the floor along with your torso. Keep your spine arched.
  • Look up and around. Relax your shoulders by placing them down and away from your ears.
  • Take a 30 seconds break and start all over again.

Butterfly pose (Badhakonasana)

It is a simple and easy yoga practice that relieves discomfort and stress that follows menstruation. This pose also improves the working of muscles in the groin area and inner thighs.

  • Straighten your back while you sit on your yoga mat spreading your legs.
  • Bend your knees and place your feet nearer such that your soles face each other. Press your heels
  • Slowly begin flapping your legs like the wings of a butterfly
  • Keep doing it for 60 seconds

Reclining Butterfly Pose (SuptaBaddhaKonasana)

The modified form butterfly pose is responsible for reducing discomfort by soothing your mind and opening & expanding the pelvic region.

  • Relax while you lay back on a yoga mat
  • Keep your legs close together like the butterfly posture
  • Holding your feet in your hands, try to draw them to your torso.
  • Stay in this position for 5 minutes and get back to normal afterward. Take a break and repeat.

Reclining Butterfly Pose

Cat-Cow Pose (Chakravakasana)

The Cat-Cow pose help boost the functioning of the nervous system.

Cat-Cow Pose

It is also highly beneficial in stimulating and massaging the muscles of reproductive organs.

  • Begin with a tabletop position and lower your head making an arch of your spine
  • Stay in this posture for 5 seconds and resume back to normal
  • Change your posture by shifting the dome in the opposite direction such that your spine bends toward the floor. Stretch your tailbone by drawing your navel toward the spine.
  • Repeat as many times as you want.

Lotus Pose (Padmasana)

This posture has its effectiveness in easing the PCOS symptoms by alleviating the hormonal imbalance. It is also involved in regulating of blood pressure and plays a role in easing menstrual discomfort.

  • Extend your legs while you sit on the mat
  • Curve your right knee and hold it with your hands along with your foot. Spin your leg from the hip side and place your foot over your left hip crease. Repeat the same action with your left knee.
  • Stretch your spin while you sit tall, lifting your sternum.
  • Breathe in & out and keep the posture as long as it’s comfortable.

Bow Pose (Dhanurasana)

Implying this yoga technique relieves discomfort linked to menstruation and controls the heavy flow.Bow Pose

It is also beneficial in improving anxiety and relieving stress.

  • Lie on your stomach and press your toes on the floor while curving your knees.
  • Hold the rim of your ankles and bend your feet with full strength.
  • While inhaling, Extend your ribcage and shoulders in direction of your ears. On exhalation, stretch your tailbone and force back your legs into your hands
  • Lift your head straight, look forward, and raise your chest by pressing down your thighs.
  • Take 5 breaths while keeping this posture

Corpse Pose (savasana)

This asana, particularly aids in countering the symptoms of PCOS as it helps in comforting your mind and balancing the cortisol levels in your body.

  • Lie straight on your back. Put your hands beside your body with your palms facing upward.
  • Stay still and close your eyes. Take deep breaths through your nostrils.
  • Keep your focus on breathing, relax your mind and stay this way for about 15 minutes.

Child Pose (Balasana)

Balasana helps align the spine to remove the pressure and relieves back pain.Child Pose

By calming your mind, child pose improves your stress management and alleviates anxiety, essential for regularizing your periods.

  • Bend and place your hips over your heels. Your knees should be hip-width apart.
  • Lean forward and place your chest on your thighs.
  • Keep your forehead on the floor and stretch your arms forward.
  • Breathe slowly and deeply. Stay in that posture for 1 to 5 minutes.

Head-to-Knee Pose (Janu Sirsasana)

Janu Sirsasana is a full forward fold that provides complete stretching from your ankle to hips. It is best to relieve stress along with curing PCOS.

  • Lay your left leg on the yoga mat with toes pointing upward. Bent your right leg and place your foot to the maximum vicinity of the groin.
  • Extend your arms over the legs, inhale deeply and then gently exhale, moving the body to the left foot. Slowly bring right arm over your head.
  • You can feel the twist of the torso and the sacroiliac joint. Your body feels relaxed with each deep breath.

Head-to-knee Yoga

Garland Pose (Malasana)

Malasana opens the hips while strengthening the pelvic floor and abdominal core. Therefore, this yoga pose can help people with PCOS by enhancing blood circulation in the pelvic region and improving metabolism and digestion.

  • Place your feet about the mat’s width apart.
  • Bend your knees and descend your buttocks toward the floor to get into a squat position.
  • Make a prayer position with your hands and touch your sternum with your thumbs to keep your chest elevated.
  • Stay straight with your spine by pressing your upper arms/triceps inside your knees. Press your elbows into the knees to open the hip bone.
  • Draw the shoulder blades towards each other while extending your lower back.
  • At last, straighten your legs and repeat the process up to three times.

Can Yoga Completely Cure PCOS?

Yoga can help relieve the painful signs of PCOS, such as abdominal cramps, bloating, muscle contractions, period fatigue, and body pains, but it can’t treat PCOS completely. So, it can help you minimize the PCOS-associated health problems hence, reduce your dependency on medication.

Read the article: PCOS Fatigue

Is Yoga Good for Uterus?

Yoga is the best way for strengthening the uterine muscles and improving blood circulation in the uterus. It is an effective physical activity that helps reduce the size and symptoms of uterine fibroids, cysts, and even endometriosis.

Is Yoga Helpful for PCOS Weightloss?

Yoga can be exceptionally good for PCOS weightloss. It helps regulate endocrine glands which is essential for hormonal imbalance. Moreover, yoga also helps improve blood circulation to the ovaries that is also helpful for your mental and physical health.

Read the article: Calories Burned from Lifting Weights

Concluding Remarks

PCOS can be frustrating and may cause associated health problems such as cardiovascular disorders and diabetes. Practicing yoga can help relieve the signs of PCOS; however, yoga, strength training exercises, meditation, cardio exercises, and a healthy diet can help in the quick PCOS treatment.

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