10 yoga asanas you must do while dealing with PCOS

Polycystic ovary syndrome (PCOS) is a common hormonal problem that affects one out of 10 women globally. Women with PCOS may have infrequent or prolonged menstrual periods or excess male hormone (androgen) levels. The ovaries may develop small collections of fluid (follicles) and fail to regularly release eggs.

To know more about how yoga can help in alleviating your battle against PCOS and the problems it brings with it, HealthShots spoke to Divya Rolla, yoga and meditation Lead at cult.fit.

“PCOS may cause irregular periods, troubles in conceiving and even depression and anxiety. However, a diagnosis of PCOS is typically made if two or three of these signs occur”, says Rolla.

Here are some signs and symptoms of PCOS:

1. Irregular periods: Infrequent, irregular, or prolonged menstrual cycles.
2. Excess androgen: Elevated levels of male hormones which may result in associated physical symptoms, such as excess facial and body hair (hirsutism), and occasionally severe acne and male-pattern baldness.
3. Polycystic ovaries: Enlarged ovaries that may contain follicles surrounding the eggs. This interferes with proper functioning of the ovaries.
4. Hormonal changes: This can lead to uncontrolled acne problems along with other skin-related issues like skin tags and dark patches.
5. Mood swings, depression, and anxiety.
6. Pelvic pain which may occur during PMS (periods,) along with heavy bleeding or spotting.

Divya Rolla suggests how yoga for PCOS may help in dealing with this condition

It has been observed that yoga for PCOS can help open up the pelvic area and also release deeply stored stress in that region. It promotes complete relaxation of both the mind and body. By practicing these asanas regularly, women can facilitate the detoxification of their bodies.

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“The asanas mentioned below provide abdominal compression and gently massage the internal organs in the abdominal cavity. They help improve the functioning of the organs and also improve blood circulation to them.” says Rolla.

1. Baddha Konasana and Supta Baddha Konasana (both dynamic and static)

Baddha Konasana, also called the Bound Angle Pose, Butterfly Pose, or Cobbler’s Pose, opens the deepest part of the hip muscles. It stimulates the abdominal organs, relieves cramps, and improves circulation. On the other hand, Supta Baddha Konasana, or the Reclined Goddess Pose or the Reclined Cobbler’s Pose stretches the inner thighs, knees and groin while also relieving symptoms of stress and menstruation.

2. Chakki Chalanasana (dynamic)

This is also known as the Mill Churning pose. It improves the function of reproductive organs and strengthens the abdominal organs.

3. Bharadvajasana (Torso Stretch Pose)

This asana involves a soft seated twist of the abdomen and spine. It improves posture, flexibility, and releases tension from the hips.

4. Bhujangasana (Cobra Pose)

This is a back-bending pose that is also a part of the traditional Surya Namaskar sequence coming at step 8, and step 20. It is a gentle backbend practised from a face-down position that warms and strengthens the spine while opening up the chest.

5. Matsyasana (Fish Pose)

It is known as the ‘destroyer of all diseases.’ This asana is useful for increasing energy levels, relieving anxiety, and opening the heart. It stretches and stimulates the organs of the belly and the throat.

6. Navasana (Boat Pose)

It is a seated yoga asana that requires core strength to hold the body in a “V” like shape. Apart from physical benefits, it builds concentration, stamina, and balance.
Pavanamuktasana (Wind-Relieving Pose): It is a healing pose that is effective in helping release gas in the abdomen while massaging the entire back and spine. It is also helpful for the health of the belly.

7. Abdominal breathing

It focuses on expanding the lungs as much as possible, which in turn expands the abdomen, rib cage, and creates a lot of internal movement. Abdominal breathing helps promote relaxation, stress reduction, increased efficiency in stretching, and better body awareness.

8. Anuloma viloma (Alternate nostril breathing)

Anuloma viloma is a specific type of controlled breathing (pranayama) in the practice of yoga. It has many physical and psychological benefits, including stress reduction and improved breathing and circulation.

9. Savasana (Corpse pose)

The purpose of Savasana is to learn to just be, thereby calming our hearts and mind. It is a great way to combat anxiety and promote internal and external relaxation. Savasana can be practised in many ways, including focusing awareness on the breath or guided muscle relaxation.

By practising these asanas regularly, coupled with a healthy diet and sleep habit – women can de-stress and facilitate detoxification of their body which can ultimately help eliminate and manage PCOS.