Yoga Poses That Are Beneficial When Suffering From PCOS

List of Yoga Poses That Are Beneficial When Suffering From PCOS

Namaste Yogi's

PCOS has become a term that is frequently heard, right? Now, PCOS stands for Polycystic Ovary Syndrome. According to the Centres for Disease Control and Prevention, about 6 to 12% of women are affected by PCOS. When affected by PCOS, ovaries produce excess male hormones. 

When male hormones are released in excess in the female body, the most common side effects are:

  • Irregular periods
  • Weight gain
  • Fertility and ovulation problems
  • Excessive hair growth 

Although PCOS can never be fully cured by medications or treatment, some lifestyle changes can help improve one’s condition. One such lifestyle change includes yoga. 


How Is Yoga Beneficial During Pcos?


Indeed, exercise and yoga cannot help cure PCOS completely, but it helps to reduce some effects. Here are some major 


Yoga Decreases Testosterone Level


Practicing yoga daily decreases testosterone levels. According to a study, a yoga session of one hour, when practiced at least thrice a week, decreased testosterone level by 29% in women with PCOS. 


Yoga Helps With Anxiety And Depression


It is often seen that many women affected by PCOS also suffer from anxiety and depression. This can happen due to various reasons. Anxiety and depression can also be reduced tremendously with yoga. Yoga is known for having a calming effect on the body and mind. Therefore, when women suffering from PCOS practice yoga, their body and mind relax. This way, anxiety, and depression are also improved with yoga. 

Also, Read-  Benefits of Prenatal Yoga During Pregnancy?

List of Yoga Poses That Are Beneficial When Suffering From PCOS

Listed below are a few yoga poses that help when suffering from PCOS.


Setu Bandhan Sarvangasan or Bridge Pose

The thyroid gland is affected by PCOS. And the bridge pose is a yoga asana that is beneficial for the thyroid. This asana relaxes the thyroid gland. It also activates the organs in the abdominal region. 

Steps to perform Bridge Pose:

  • Lay down on your back. 
  • Now, fold your knees and make a right angle between your feet and hips. 
  • Place your hands beside your body with the palms facing downwards. 
  • Lift your back slowly from the ground. 
  • Focus on your breathing and hold the pose for 1 to 2 minutes. 


Surya Namaskar or Sun Salutation

Surya Namaskar is one of the best yoga postures for almost every problem. It is recommended to perform Surya Namaskar every day. 

Surya Namaskar

Steps to perform Surya Namaskar:


  • Stand straight in an attention position. 
  • Now, fold your hands in a namaskar position. 
  • Lift your arms and expand your chest while inhaling. 
  • Exhale while touching your feet.
  • Inhale again, and push your right leg backward, looking straight. 
  • Get in the push-up position and hold for 1-2 seconds.
  • Now get in a cobra position.
  • Continue breathing in and out while performing the asana. 
  • Now, stand straight and touch your feet. 


Bhujangasana or Cobra Pose

This asana helps in making the body flexible and releases stress. It also helps with PCOS problems. 

Cobra Pose

Steps to perform Cobra Pose:


  • Lay straight on the ground. 
  • Keep your elbows close to your body with the palms facing downwards. 
  • Inhale and slowly lift your arms off the ground while elevating your chest. 
  • Make sure that your navel is still touching the ground. 
  • Hold this pose for at least 15 to 30 seconds.
  • While exhaling, lie down with your chest touching the ground.


Kapalbhati Pranayam or Breathing Exercise

One of the best and easiest yoga asanas is the Kapalbhati pranayam. It helps in better blood circulation, helps relax the mind and body, and is most effective for PCOS conditions. 

Steps to perform Kapalbhati pranayam are:


  • Sit in padmasana, with your hands on your knees. 
  • Now, close your eyes and block your right nostril with your right thumb. 
  • Slowly inhale through your left nostril.
  • Remove your right thumb, and with your middle finger, block your left nostril. 
  • Now, exhale through your right nostril. 
  • Repeat this process for at least 15 minutes. 

Some other yoga asanas that are helpful in PCOS are Locust pose, Lotus meditation, Child pose, corpse pose, and many more. 

Although yoga does not cure PCOS completely, it surely helps reduce PCOS symptoms. Many doctors also recommend this. 

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