Yoga for PCOS: Lifestyle changes have an important role to play when it comes to managing PCOS. Yoga is one such lifestyle change that could help with this hormonal condition.
Polycystic ovary syndrome either PCOS It is a very common condition faced by several women. It is a hormonal condition that leads to enlarged ovaries. Prolonged irregular periods are the first signs of PCOS. There is no permanent cure for this, but it can surely be controlled with the help of proper professional consultation and making some lifestyle changes. What happens in the SOP? The female reproductive organs are affected by it. It affects the production of estrogen and progesterone that regulate the menstrual cycle. Due to this, the female body also starts producing high levels of male hormones which can also lead to the development of cysts.
Starting with diet, medication, and exercise, we can work to control PCOS. Yoga, on the other hand, is one of the ancient wellness practices that helps calm the mind and body. Some yoga asanas can help control PCOS.
5 yoga asanas for polycystic ovarian syndrome
1. Malasana or Garland Pose
This yoga asana helps strengthen the pelvic floor and abdominal core. For PCOS, it can help in blood circulation in the pelvic region, aid in digestion and metabolism.
Keep your feet a mat-width apart and come into a position similar to a squat by bending your knees. Now place your hands in a prayer position with your elbows touching the inside of your knees.
2. Setu Bandhasana or bridge pose
This asana can help regulate and reduce anxiety, stress and calm. This yoga pose helps to strengthen your body and also improve balance. It is said to be one of the most useful positions for heart block. Lie on your back and place your feet wide apart. Now, press your feet down firmly and get up off the mat. You can place your arms at your sides with your palms facing down on the floor.
3. Dhanurasana or bow pose
The bow pose helps relieve pain from menstrual cramps, regulates menstrual flow, etc. This helps in the digestive process, constipation and also relieves menstrual cramps. Also, stretch your back. One needs to lie on his stomach with his legs straight and stretched out. Keep your hands to the side. Now slowly bend your knees and pull them towards your head, holding your ankles with your hands. However, do not straighten your legs more than your hips. Now slowly try to lift your thighs up as you pull your legs in toward your body. Simultaneously raise your face and chest and hold the pose for a few seconds.
4. Chakravakasana or cat and cow pose
This gentle and accessible backbend stretches and mobilizes the spine. Practicing this pose also stretches your torso, shoulders, and neck. For this, one needs to get on all fours and place the wrists under the shoulders and the knees under the hips. Inhale as you look up and let your stomach drop towards the mat. Exhale as you tuck your chin to your chest, draw your navel in toward your spine, and arch your spine toward the ceiling.
5. Janusirsana or Head to Knees Pose
This is a comprehensive pose that also supports your back and spine. Helps release tension hips shoulders. In this pose, one should sit with legs straight, sit down and extend one leg towards the corner with heels down and toes up. Bend the knees of the other leg and keep the foot tucked in toward the inner thigh. Now gently bend your back, make an arc of your hand and try to touch your feet.
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