Yoga Poses to counter PCOS

The Centers for Disease Control and Prevention estimate that 6 to 12 percent of women in reproductive years have polycystic ovarian syndrome (PCOS). In PCOS, the ovaries create excessive male hormones due to this common female endocrine condition, which leads to irregular periods, weight gain, and issues with conception and ovulation.

However, current research suggests that doing yoga daily is an efficient strategy to control PCOS symptoms. Recent research found that women with PCOS who practice yoga may have reduced testosterone levels and reduced anxiety and depressive symptoms. More precisely, those who participated in a one-hour yoga session three times a week for three months showed a 29 percent decrease in testosterone levels.

A Ray of Hope

In women with PCOS, free testosterone levels, a normal hormone, may rise beyond those in healthy females. In the study, 31 PCOS-affected women aged 23 to 42 were randomly assigned to either the mindful yoga or control yoga groups. For a total of three months, there were three one-hour classes every week. Participants' endocrine, cardiometabolic, and psychological assessments were performed at baseline. Researchers discovered that after the testing period, the 13 women who had finished the yoga intervention had lower free testosterone levels. Measures of anxiety and sadness also showed improvement among study participants.

1. Malasana 

Malasana may expand the hips, along with rejuvenating the pelvic zone and your abdominal core. According to seasoned practitioners, this may help those with PCOS since it improves digestion, metabolism, and blood circulation in the area. Once your body gets accustomed to this posture, you may support yourself by placing one or two blocks beneath your glutes.

Pose Instructions:

• Start by keeping your feet apart nearly about the width of the yoga mat.

• To squat, flex your knees, bringing your buttocks close to the ground.

• Take the Anjali mudra, where the hands are held in a prayer pose. Now let your thumbs contact your sternum to keep your chest elevated.

• Keep your back straight and engage the upper portion of your arms and triceps to push the knees out. The elbows push outthe  knees to open the hips.

• Pull the shoulders together while stretching the lower back portion.

• Complete 5 breathing cycles while maintaining the pose.

• Keep your legs straight and get out of there.

• Go through 3 reps at least.

2. Chakravakasana

Various seasoned practitioners and yogic gurus often recommend Chakravakasana for PCOS.

Pose Instructions:

• Place your hands and knees on the same plane. Keep your elbows aligned with the shoulders and your arms straight. This pose is commonly known as Bharmanasana.

• Keep your knees in a straight line below your hips and your ankles protruding straight backward. You can keep your feet parallel to the ground or curl them depending on your muscular comfort. 

• Breathe deeply, pull your stomach in, raise your chin and extend your tailbone. This creates a wave motion in your spine.

• On the exhale, just go reverse to this pose. Make an arch with your back while pulling the navel inwards and bringing the chin towards the chest.

• Repeat as per your comfort.

3. Supta Baddha Konasana

According to yogic gurus, this superb restorative position fully supports the spine and the back. During the pose the body releases muscular tension at the shoulders and chest. It opens the heart and relaxes the hips. This position is open to people of all skill levels. Use blankets or cushions beneath the thighs, the head at an angle, and the shoulders to adjust.

Pose Instructions:

• Sit down on the mat and stretch your legs out in front of you to start.

• Press the soles together by bending your knees and bringing your heels towards you. You'll bend sideways at the knees.

• Align your back to the floor when you lean backward. Use your open palms and draw support from your arms.

• Close your eyes with continuous breathing and maintain this for three to five minutes or longer as per your comfort.

• While exerting the pose you need to be careful. Roll to your right, with continuous breathing and get into a sitting position. Any other method or position that seems comfortable to you is also advised.

4. Kapalbhati Pranayama 

Kapalbhati consists of quick breathing motions that work to improve some features and symptoms related to PCOS. The core area of effect per the yogic gurus includes weight control, blood sugar, and stress levels. You will inhale normally while using this method but forcefully expel with your abdominal muscles. While doing this, it is advisable to do it on an empty stomach. It's not advised to do this breathing exercise while pregnant.

Pose Instructions:

• Sit on the floor or cross-legged on a chair.

• Try to relax your whole body when you close your eyes.

• Breathe deeply through the nose and expand the chest.

• Relax your abdominal muscles by forcefully exhaling.

• In the beginning, repeat 10 times (1 cycle) for up to 5 minutes.

Conclusion

The yoga poses for PCOS work brilliantly when performed under able guidance for a sustained period. These have been found to support the diet plan for PCOS much more than traditional medicine.