Yoga is an age old practice which is done not only to stay physically fit but mentally too. It helps to regain chakra balance, remove negative energy from our body, calm our spirit and mind, relax and soothe us. Unbelievably these are just some benefits of yoga, it has been scientifically proven to heal any kind of disease be it cancer, diabetes, cardiac diseases, arthritis or PCOS. It might cure the disease completely but definitely helps to relieve some symptoms and reduces several risks.
So let’s see how yoga helps to alleviate PCOS symptoms:
- It creates hormonal balance.
- Helps to reduce acne.
- Certain yoga asanas help to lose weight.
- Alleviates hirsutism.
- Keeps insulin levels in check.
- Reduced testosterone and androgen levels.
- Helps to deal with infertility issues.
- Provides mental calmness and stability.
- Makes the uterine muscles strong and healthy.
- Physically strengthens the body.
- Reduces anxiety and depression.
All these benefits of yoga can be attained by doing several yoga asanas daily or at least twice or thrice a week. A study published in the Journal of Bodywork and Movement Therapies stated that women you practiced yoga for 12 weeks showed higher alleviation in their symptoms as compared to women who were engaged in other forms of physical activities.
Here are some yoga asanas that you can practice:
1. Bhujangasana (Cobra pose)
It helps to stimulate the abdominal muscles and reduces fat too.
Steps to perform Bhujangasana:
- Lie down on your stomach and rest your forehead on the mat.
- As you inhale, lift your upper body (head, chest and abdomen).
- Make sure that your navel is touching the mat.
- As you exhale, slowly come down with your hands below your head.
- Repeat these steps 3 to 5 times.
2. Baddha Konasana (Butterfly pose)
It helps to relieve menstrual cramps and strengthens uterine muscles.
Steps to perform Baddha Konasana:
- Settle down on the mat. Now bring the sole of your feet together.
- Your knees should face outwards.
- Use your hands to press your feet against each other.
- Make sure your posture is straight.
- If you feel comfortable you can try moving your legs up and down while pressing your feet, like the wings of a butterfly.
- Slowly remove your hands and straighten your legs.
- Repeat the steps 3 to 5 times.
3. Marjariasana (Cat/cow pose)
It helps to relieve menstrual cramps and alleviates hormonal imbalance.
Steps to perform Marjariasana:
- Go down on your knees. Lean forward and place your palms in line to your knees.
- Take a deep breath and raise your head and try to bend your spine. Your back area should look like a spoon (concave part of a spoon).
- Hold your breath for 3 to 5 seconds in this position.
- Now slowly exhale and move your head down and face towards the ground.
- Make sure you bend your back too.
- Hold this position too.
- Repeat the steps 3 to 5 times.
4. Balasana (Child pose)
It helps to relieve menstrual cramps, helps in circulating blood flow in the body.
Steps to perform Balasana:
- Sit on your heels.
- Raise your hands and slowly bend forward.
- Your torso should be in between your thighs.
- Make sure your forehead is touching the mat.
- Hold this position for 30 to 45 seconds.
- Now slowly raise your body up.
- Repeat these steps 3 to 5 times.
5. Padmasana (lotus position)
It helps to reduce menstrual discomfort and calms the mind.
Steps to perform Padmasana:
- Sit on the yoga mat with your back straight.
- Bend your knee and place it on the left thigh.
- The heel should be close to the abdomen.
- Now repeat the same step with the other leg.
- Inhale and exhale slowly while holding this position.
- Repeat these steps 3 to 5 times.
We all know that there is no such cure for PCOS but yoga is the best remedy to reverse various symptoms. Relying completely on medicines will worsen your condition. It is important to indulge in proper exercises and consume a proper balanced diet. Yoga is proven to be the best kind of physical exercise. It will stimulate your whole body, calm your soul and mind.
Stress is a major reason why most of the PCOS symptoms worsen. Yoga will help to reduce cortisol production. It will strengthen your uterine muscles and make your reproductive system healthy.
Make a routine for yourself in which you can practice yoga. Be it in the morning or evening, try to take out 1 hour daily for practising yoga. The best part about yoga is that you don’t get tired after doing it like in case of other exercises. In turn it will make you feel more calmer and relaxed and will provide you clarity of mind.