7 DAILY Yoga Postures for PCOS

“The first step in management of PCOS is to get rid from obesity and stress. Relaxation is the key in PCOS. Integrating yoga and meditation at an early age in life can help us attain a disease-free body and a healthy mind. Daily yoga for 30 minutes with 4 Asanas, 4 Pranayama, meditation and Shavasana helps in weight reduction and stress management, says research studies”.  Dr. Vibhuti Rao explain it further here-

PCOS is talk of the town. Many women are suffering with PCOS and many even may not know if they have this problem. Integrated approach to PCOS seems more promising. Moreover, conventional medicines do not offer any specific treatment unless you come up with list of symptoms or you are trying for pregnancy and it is not happening. So what other women who do not have symptoms but have PCOS ? And what about Yoga?
Yoga is a popular science worldwide due to its’ multi-dimensional benefits on sick physical body, restless mind and wondering sprits. Moreover, it’s a trend now to have a fit body and good muscles. However, we should not forget that Yoga is not only for body-building but has deep impact on our mind and soul and awakening the consciousness. Yoga basically is defined as a technique to again mastery over mind and bringing the balance between both mind and body.

There is growing evidence that PCOS is a lifestyle disorder involving the pathology of endocrine and metabolic systems. Also, Yoga ultimately stabilizes the normal function of hypothalmo- pituitary – ovarian axis and cure PCOS. So, it is time to acknowledging the role of Yoga as a safe and effective treatment for PCOS.
Ancient text books on Yoga have claimed that daily yoga practice supports endocrine functions and thus prevent endocrine related pathology. Therefore, it is believed that yoga can be a non-invasive and non-pharmacological tool for hormonal imbalances. Yoga has been proved beneficial in major endocrine disorders- such as diabetes and thus, suggested as ‘endocrine therapy’.

How these Yoga postures will help you

Practice of postures to make body fit for long sittings for meditation. For meditation any posture may be used, which is steady (head, neck, and chest must be aligned, leaving the natural curve in the spine), stable, motionless, and comfortable. It is achieved by relaxing attention or loosening of effort to sit in a particular posture and allowing attention to merge with the infinite.

Asanas (yoga postures) designed for PCOS help open up the pelvic area and promote relaxation and pranayamas (breathing exercises) are powerful techniques that help to keep mind calm. Coupled with these are some soothing meditations that work at a very deep level and help de-toxify and destress the entire system. Practicing thefolowing Asanas will become a reason to boost the health of the pelvic organs such as uterus and ovaries and improve functioning of the endocrine glands.

1. Holding weight-bearing poses builds muscle. In turn, increased muscle mass helps to combat insulin resistance – one of the keys to PCOS management.
2. An active yoga practice increases heart rate, providing a cardiovascular workout and leading to weight loss.
3. Aasanas and pranayama promotes hormonal balance and deep relaxation, helping to bring the adrenal and cortisol levels of stressed-out PCOS minds and bodies in check.
4. Yoga philosophy and Ayurveda, describe certain poses as stimulating energy systems within the body that may be stagnant in women with PCOS as a means to bring the body into balance.

1. Start your practice with few rounds of Surya Namaskara-
Do not force yourself. However set a daily target of how many rounds you can do effortlessly with ease yet perfectly.  Surya namaskara help both a loosening exercise and make you ready for further postures. It has its effect all over the body. Also claims to help in reducing weight. 

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2. Badhakonasana (Butterfly or cobbler pose)
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Badha means bound or restrained, Kona means angle and asana means pose. In the final pose, both feet tucked close to groin, claps tightly with the hands as these are tied together in a particular angle.

• Sit on your yoga mat with your legs stretched out in front of you.
• Keep your spine erect and bend your legs at the knees, such that the soles of your feet are facing each other.
• Now with your hands, pull your legs in so that your heels touch each other and they are as close to your pelvis as possible.
• While holding your legs at the ankles, move your thighs up and down, just like the wings of a butterfly. Do this as many times as you can.
• Remember that the closer your legs are to your pelvis, the greater the benefit of this pose. Do not push yourself, do as much as you can and your flexibility will improve with time.

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3. Suptabadhakonasana (Reclined bound angle) 
Even better, this pose fills a sense of deep relaxation. It is not only a restorative posture but also a hip opening asana. It is a basic pose, which just about anyone can try their hand at. Use a cushion if you need.
Lie straight and flat on the ground. Then, gently bend your knees. Bring your feet together with the outer edges of both your feet on the floor. Place your heels close to your groin.
Your palms must lie next to your hips and pressed downwards. 
Exhale, and ensure that your abdominal muscles contract as your tailbone moves close to your pubic bone. Feel the elongation in your lower back and the stability in your spine as your pelvis tilts. Hold this position.
Quickly inhale, as you exhale again, let your knees open up such that it creates a good stretch in your groin and inner thighs.
You must ensure your lower spine is not forcefully arched. Also, ensure your shoulders are relaxed and placed away from your neck. Now stay in the pose for up to a minute, breathing deeply and slowly.
Exhale and exit the pose. But before you do so, press your lower back and knees to the floor to give that final stretch. Then, hug your knees, and rock from side to side before you release.

4. Bharadvajasana (Bharadvajasana twist’s) 
In the disharmony of the modern world, a quiet, bound, and balanced posture like Bharadvajasana can help us to find a moment of peace and stillness.
Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.
Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly.
Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.

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​5. Chakki Chalanasana (Mill churning pose) 
It is very famous among women. The functional capacity of reproductive organs increases by increased blood supply. This asana massages your pelvic organs- uterus and ovaries. It helps toning nerves and organs of the pelvis and abdomen. Women’s ovarian function improves. Thus it is helpful in regulating the menstrual cycle and postpartum recovery.

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6. Padma Sadhana 
Padma means lotus and Sadhna is effort. And is the art of experiencing meditation through yoga postures. 
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7. Ending your practice with Shavasana (Corpse pose) 
This asana is not as simple as it looks to perform. The more relaxed you are if you have PCOS, the better it is.  With tis asana you can finish your daily Yoga practice. It is helpful during menstruation; mental irritation- relaxes your muscles and mind.

So ladies, what are you waiting for, put your yoga pants, get on to your yoga mat and start stretching.
20 minutes very day can save you from terrible symptoms of PCOS. 
Namaste,
Vibhuti 

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