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Yoga for Women with PCOS Avinash Rajapet - Program Director & Head Trainer, Fitbee June 21, 2021

Many women with PCOS around the world are managing their PCOS effectively with the help of Yoga and its amazing benefits. PCOS can make a person go through hormonal imbalances of various types, insomnia, and mental stress. Hence, women with PCOS have the tendency to gain weight and develop diabetes, high BP, and infertility, among many other chronic problems. In the face of such a major challenge, one of the only weapons we have with us to tackle with it weight loss and a robust lifestyle. 

Yoga has many postures, which are usually combined with different breathing techniques. It does more than just the usual i.e., building muscles and burning calories. It facilitates complete detoxification of the body. It also helps control & balances our thoughts, thus making our composure calm.  

It is a well-known fact that prescribed medications for PCOS can cause severe side effects such as nausea and abdomen pains? But with yoga, you don’t need to worry about any of that.  

Yoga is therefore the easiest way of incorporating exercise into the daily routine.  

Only 30 minutes a day can bring such wonderful changes in our health.  

Most Effective Yoga Poses for PCOS 

1. Bridge Pose (Setu Bandha Sarvangasana) 

Regulates thyroid function. Relaxes the abdominal region, thus relieving the symptoms of menopause. 

2. Sun Salutation (Surya Namaskar) 

Aids weight loss tones the waist and reduces fat around the hip. Regulates menstrual cycle. 

3. Cobra Pose (Bhujangasana) 

Cobra pose makes the body flexible, just like that of a snake, and relieves it of stress. 

4. Boat Pose (Naukasana) 

The boat pose primarily focuses on the abdominal muscles and organs present in the same region. It is also known to help in the functioning of thyroid glands. 

5. Breathing Exercise (Kapalbhati Pranayam) 

Kapalbhati/Pranayam is a breathing technique. It reduces mental stress and improves the circulation of blood. It is known to trigger the pancreas in a good way leading to proper digestion and weight reduction. It is known to be one of the best and most effective meditative yoga exercises. 

With the help of controlled breathing, it gives you a peaceful state of mind and releases bodily toxins. It reduces stress and helps you in gaining a calm over-all composure.  

6. Corpse Pose (Shavasana) 

As the name suggests, this yoga pose needs you to lie down straight and do mostly nothing. Being so simple to perform, it helps in reducing stress – one of the primary symptoms of PCOS. (Guess the secret to stress-free life has been unlocked!) 

7. Butterfly Pose (Supta Baddha Konasana) 

A modification of the basic butterfly pose. It activates the pelvic region and releases the body stress stored around the abdomen. 

Performing Yoga can help you by: 

  • Lowering the testosterone levels.  
  • Reducing stress, depression, anxiety, and mood swings.  
  • Reducing abdominal pain.  
  • Helps in circulation within the body.  
  • Aiding weight loss.  
  • Improving mental focus.  

It is advised that people suffering from physical injuries, muscle strains, fractures, or pregnancy must avoid doing yoga. 

A combination of a nutritional diet, customized treatment and care by a doctor, and lifestyle improvements can be effective in losing some extra pounds and managing PCOS symptoms. 

Stress builds in our minds and then slowly it starts to affect the other regions of our body. This makes it important to address this issue at a level from where it originates – the mind itself. Meditation helps in doing exactly that. 

Most women who are diagnosed with PCOS are known to be diagnosed at a very young age, right after attaining puberty. It brings a lot of confusion and frustration with it into their lives.  

Practicing yoga and meditation from an early age can help attain not just a healthy body but also a focused mind and confident personality.  

And as always, yoga is for everyone –PCOS or not. A trained yoga practitioner can help you in practicing the right yoga poses in the comfort of your home. If you are someone struggling with PCOS and think you need guidance to manage your PCOS do check out our customized workout plans and fight your PCOS bravely.  

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