A chronic disease like PCOS has no proper cure. However, there are ways to control its symptoms, and yoga is effective. It is a great way to alleviate the symptoms of PCOS. Various studies have also shown that doing yoga thrice a week for at least 1 hour for a minimum of three months can lead to a 29% decrease in testosterone levels. An increased testosterone level is one of the significant symptoms of PCOS. Here, we will see some of the best yoga poses for PCOS, their benefits, and, most importantly, how to do it.

Before we delve into the best yoga poses for PCOS, let’s understand more about PCOS and how yoga helps in PCOS symptoms.

What is PCOS?

Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder that affects the ovaries in women, resulting in the development of cystic follicles. This hormonal condition can result in irregular periods and severe pain.

It also causes symptoms such as:

• Skin problems like oily or acne-prone skin
• Excess hair growth on the chest, thighs, stomach, and/or face
• Infertility
• Scalp hair loss 
• Weight gain

How Yoga Helps in PCOS

Yoga is a natural way that restores balance and brings peace of mind. It combines physical movement, spirituality, meditation, and philosophies. Yoga aligns your breath, thoughts, and all senses. For people with PCOS, it is beneficial as it will reduce stress. Yoga is not just a mere exercise that helps calm your mind and body; it is a lifestyle. Yoga works wonders in curing this hormonal disorder as it brings harmony between your senses, mind, body, and soul. However, certain yoga poses should be done under the guidance of yoga teachers. 

5 Best Yoga Poses for PCOS

Here are the top 5 yoga poses for PCOS that even a beginner can do:

1.Kapalbhati Pranayam

This is great yoga for body cleansing. Kapalbhati combines “kapal,” meaning skull, and “bhati, ” meaning illuminating. It is excellent yoga for hormonal balance. It also improves the body’s metabolic function and lung health, boosts digestion, and helps with better blood circulation. 

How to Do It

• Sit upright with your spine straight and place your hands with palms facing the sky on your knees.
• Inhale deeply. 
• Exhale, ensure your navel is pulled towards your spine, and you can feel the abdominal muscles contract. Take 20 such breaths to complete 1 round of Kapalbhati. 
• After each round, close your eyes, relax, and feel the sensations in your body.
• Do at least three rounds of Kapalbhati.

2. Suryanamaskar

This is one of the best yoga for PCOS weight loss and stress. This yoga pose can be performed at any time of the day and has benefits such as weight loss, cycle regulations, etc. You can do this pose if you are looking to control your thyroid.

How to Do It

• Start slowly on the mat
• Gently pull your navel into your spine to maintain your center of gravity.
• Support your lower back throughout the movement.

Perform this pose on an empty stomach in the morning for best results.

3. Chakki Chalanasana

This rotating motion yoga improves the functioning of the endocrine gland and facilitates optimum hormone secretion. It also aids and massages your liver, kidney, and other reproductive organs.

How to Do It

• Sit on the yoga mat, keeping your spine erect and legs spread apart.
• Raise your arms at shoulder height and hold your palms tightly. 
• Inhale and move your upper body in a circular motion as you rotate it into an imaginary circle. 
• As you move forward, inhale, and while moving backward, exhale. 
• Take 5-10 clockwise rounds and then anti-clockwise. You will feel the stretch in your arms, groin, and abdomens.

4. Bhujangasana

This cobra pose improves the functioning of ovaries. It is a great stress reliever, aids digestion, and gives a nice stretch to the back. It is considered the best yoga for insulin resistance.

How to Do It

• Lie down on your belly, keeping your arms resting beside you and your toes flat.
• Bring your elbow near your torso and hands underneath your shoulder. 
• Now inhale and raise your hands and upper torso off the floor while keeping your naval intact to the floor. 
• Keep your arms straight and try to arch your back as per your comfort. 
• Keep your shoulder away from your ears, and breathe normally. 
• Stay in the pose for 30 seconds and return gently.

5. Padhma Sadhna

This is a deep meditative pose that alleviates period pain and helps with sciatic pain.

How to Do It

• Bend your right leg at the knee joint and fold it inward.
• Now, with the help of your hand, place the right heel on the top of the left thigh, ensuring the sole of the right foot is facing upward. 
• Likewise, position your left heel with the sole turned upward on the left thigh.
• Press both knees toward the ground as much as your body allows while maintaining contact with the floor.
• Ensure that your body is comfortably straight, aligning your head, neck, and trunk in a straight line. 
• Now, fold your hands in a “namaste” position or place them on top of one another just below your navel, securely resting on your lap with palms facing upward.
• Sit in your preferred position and meditate while focusing on your breath; switch your legs in between.

Conclusion

Living with PCOS can be frustrating, but there is hope in the form of yoga. Yoga is essential not only for physical fitness and health but also for a healthier mindset. These five best yoga poses for PCOS will help to reduce its symptoms and reduce the pain. You may give these yoga poses a shot even if you don’t have PCOS, as they can be beneficial for individuals at risk of developing PCOS and for your general well-being, too!

If you want to plan a better quality of life, Yogmahima can guide you through the best services like yoga, meditation, music, dance, and art.

Frequently Asked Questions (FAQs)

Q1: What are some PCOS symptoms and treatments?

A1: The common symptoms of PCOS are acne, weight gain, irregular periods, pelvic pain, ovarian cysts, and excessive hair growth on the body.

The treatments include lifestyle changes, medication, hormonal birth control, and, in some cases, surgery.

Q2: What exercises are good for irregular PCOS periods?

A2:Jogging, brisk walking, cycling, and swimming are some of the best cardio exercises for irregular periods. You can also do yoga for PCOS weight loss and irregular periods.

Q3: What is the fastest way to reduce insulin resistance?

A3: Being physically active is one of the best ways to reduce insulin resistance. You can also do yoga for insulin resistance. Studies have found yoga to be an effective way to reduce insulin resistance in PCOS patients.

Q4: Why is yoga good for hormones?

A4: Yoga helps to restore the hormonal balance in the body. Regular yoga for hormonal balance results in menopausal symptoms that can be alleviated. Practice can also help you fulfill your desire to have children.

Q5: Can I do PCOS yoga during periods?

A5: Yes, you can do yoga during PCOS periods. Read this article to learn how yoga helps with PCOS. Start your yoga journey today!