5 easy yoga poses to relieve PCOS symptoms

One in 10 women in India suffers from Polycystic Ovary Syndrome (PCOS), an endocrine disorder common in women of childbearing age. According to a study conducted by the Department of Endocrinology and Metabolism, AIIMS, approximately 20 to 25 percent of Indian women of childbearing age suffer from PCOS. While 60 percent of women with PCOS are obese, 35 to 50 percent have fatty liver disease. About 70 percent have insulin resistance, 60 to 70 percent have high androgen levels, and 40 to 60 percent have glucose intolerance.Also Read – Follow These Home Remedies and Yoga Asanas to Cure Dengue

This common female endocrine disorder causes your ovaries to produce excess male hormones (testosterones), which leads to irregular periods, weight gain, and subsequent problems with fertility and ovulation. Also read – Yoga vs Pilates, what are the health benefits?

However, consistent research has shown that doing yoga regularly can alleviate the symptoms of PCOS, thereby contributing to a healthy lifestyle. Also Read – Pregnant Neha Dhupia Makes Natarajasna Like a Pro and Sets Major Fitness Goals

Here are 5 easy yoga poses to relieve PCOS symptoms

  • Bridge pose (Setu Bandhasana)

    Yoga Bridge Pose can calm the brain and reduce stress and anxiety while relieving tension in the back muscles, according to the Health Line.

    Here’s how to do it. Start by lying on your back with your knees bent and your feet hip-width apart on the floor.
    Place your hands palm down next to your body. Then inhale as you slowly lift your lower back, mid back, then upper back off the floor (as the pelvis lifts, lie down from pelvis to sternum). Gently roll the shoulders and bring the chest towards the chin. Keep the thighs parallel to each other and to the floor with the four corners of the feet firmly pressed into the floor. Breathe easily and stay in this pose for 1 to 2 minutes.
    Repeat up to 5 times.

  • Bow pose (Dhanurasana)

    Dhanurasana can help relieve menstrual discomfort, stimulate reproductive organs, and regulate menstrual flow, according to Monisha Bhanote, MD, FASCP, FCAP, a tri-certified physician and yoga medicine instructor. “It increases circulation in the pelvic area, releases tension from the abdominal organs, and also stretches the muscles of the neck, shoulders and legs,” she says.

    Here’s how to do it. Start lying on your stomach with your arms at the side of your body. Bend your knees and reach out to your hands to hold your ankles. Inhale and lift your chest off the floor while pulling your legs up. Hold the pose for 15 seconds and remember to keep breathing. To release, bring your chest and legs back to the floor, release the grip on your ankles, and relax, face down. Repeat for a total of 3 times.

  • Laying the garland (Malasana)

    Malasana can strengthen the pelvic floor and abdominal core while opening the hips.

    How to do it: Start with your feet about the width of a rug. Bend your knees and lower your butt back to the floor to get into a squatting position. Bring your hands into the prayer position (anjali mudra). You can let your thumbs touch your breastbone to help keep the chest lifted. Press your upper arms / triceps to the inside of your knees and stay engaged with the spine straight (elbows dig into knees to open hips). Extend your lower back and bring the shoulder blades together. Stay in this position for up to 5 breaths. Get out of it by straightening your legs.

  • Cat-Cow Pose (Chakravakasana)

    Here’s how to do it. Get into a tabletop position with your palms down, wrists and elbows aligned below shoulders, knees below hips, ankles straight behind the knees. You can curl the toes under or the tops of the feet down, as the flow moves you. Inhale, bend the elbows, lower the stomach, lift the chin and tailbone simultaneously, moving each of the vertebrae of the spine in a wave.
    Reverse the movement on the exhale by tucking in the tailbone and chin, and protruding the back as you pull the navel towards the spine while the chin points to the chest.

  • Butterfly pose (Supta Baddhakonasana)

    Start sitting on the mat with your legs extended in front of you. Bend your knees and bring your heels towards you to press the soles together. Your knees will drop to the sides. Lean back until your back is on the floor. The arms will be supported and open, palms up. Close your eyes, breathe deeply for 3 to 5 minutes, or longer if you are comfortable. Make sure to exit the pose mindfully, rolling onto your right side and stopping there for several breaths, then sitting down, or however you feel best.