5 Yoga Asan To Treat PCOS

Polycystic ovarian syndrome is a health condition common in women of reproductive age caused by hormonal imbalance. In this condition, small cysts form in the ovaries which affect the hormones and disrupt the normal menstrual cycle. Women diagnosed with PCOS usually have increased level of male hormones and insulin resistance and lowered levels of progesterone. Some of the common causes of PCOS are excessive stress, anxiety, depression, a faulty lifestyle or perennial tension.

As we’ve seen before, the benefits of yoga for PMS are numerous. The relaxing and rejuvenating power of yoga helps a lot in dealing with PCOS symptoms as well because it helps release the deep rooted stress in the system. Here are a few yoga poses that are especially beneficial for managing PCOS symptoms.

# Badhakonasana (Butterfly pose)

Sit straight with your spine erect and legs spread in the front, bend your knees and bring the feet near the pelvis with the soles of the feet touching each other. Try to pull in the heels close to the genitals. Now, take deep baths and press the thighs and knees down towards the floor by providing gentle pressure. Now, begin flapping both legs like the wings of a butterfly in slow, controlled motion for 1 minute and then come to a stop.

# Supta Badhakonasana (Reclining Butterfly Pose)

Lie down on the floor or yoga mat with your knees bent and feet resting flat on the ground. Now, bring your heels close to the grin, press your palms on the floor beside the hips and contract your abs as you breathe out and move your tailbone towards the pubic bone. Maintain the pelvic tilt. Now exhale and allow your knees to open and come down towards the ground forming a stretch in the inner thighs and groin region. Join the soles of your feet together and place the outer edges of the feet on the ground. Keep your shoulders relaxed. Stay in this condition for 30 seconds to 1 minute breathing fully and slowly and then return to the starting position.

# Bhujangasana (Cobra pose)

Lie on your stomach with toes placed flat on the floor, legs together and hands under the shoulders with palms down on the floor and elbows close to the torso. Inhale deeply and lift your head and torso off the floor while keeping the navel fixed on the floor. Support your raised torso with both hands keeping them straight and arching your back as much as you can. Tilt your head upward and look up. Keep your shoulders free and away from the ears. Keep breathing normally in this state, wait for 30 seconds and return to the starting position.

# Dhanurasana (Bow pose)

First lie on your stomach with feet resting hip-width apart and arms resting on the sides of the body. Grip your ankles by folding the knees and bringing them near the hips. Lift your chest off with ground and pull your legs up so that your body takes the shape of an arched bow. Stabilize this pose and stay for 30 seconds while taking deep breaths. Exhale and return to the starting position by releasing the ankles.

# Mill Churning Pose (Chakki Chalanasana)

Sit on the ground with your spine straight, hands outstretched and arms raised at shoulder height and palms clapsed together. Inhale deeply and begin moving the upper part of the body in a circular motion forming an imaginary circle with the body. Inhale while moving forward and exhale as you go backward. Continue to breathe deeply while rotating for 1 minute and feel the stretch in the arms, legs, abdomen and groin. You can make 20 rounds in one direction and then 20 rounds in the opposite direction.