6 Yoga Asanas To Treat PCOS At Home

PCOS is short for Polycystic Ovary Syndrome. In the simplest terms, PCOS is an endocrine disorder that affects a women’s hormone levels. Women who are in their reproductive years may suffer from this condition. It is marked by an increase or excess of male hormone (androgen) in the body. Here is a list of yoga for PCOS.

PCOS results in a number of problems. Women suffering from PCOS may experience the following.

- Excessive hair growth on the face and body
- Suffering from irregular menstrual cycles
- Undergoing balding and severe acne
- Having difficulties in getting pregnant.

Women with PCOS typically have many small follicles (resembling sacs) in their ovaries, each containing an immature egg. These eggs don’t mature sufficiently. As a result, they don’t trigger ovulation. When you bring PCOS under control, you can prevent complications such as type-2 diabetes and heart diseases.

# Supta Baddha Konasana

This is one of the yoga poses for PCOS that stimulates your ovaries and also encourage circulation.

- First, lay down on your mat. Bend your knees and place your arms by your side. Make sure that your palms are facing upwards.

- Next, position your feet in a way that the soles of your feet are touching each other

- They must touch each other from toe to heel

- Once you do this your knees will fall towards either side

- Push them further outwards, if possible

- When you do this correctly, the lower half of your body will form a diamond shape

- While lying down in this position, breathe deeply for as long as you can.

# Dhanurasana

When you search for the ‘best yoga for PCOS’, this pose will definitely show up. It stimulates your reproductive organs and provides relief from menstrual cramps. Also, it gives your body a good stretch!

- Lie down on your stomach. Keep your hands by your side and feet apart

- Bend your legs at your knees and lift them upwards

- Reach backwards with your arms and hold each ankle from the outside

- Lift your head, neck and chest as far as possible

- Relax your neck and shoulders, and look forward

- Hold the position for as long as possible, breathing deeply throughout.

# Chakravakasana

When it comes to yoga for PCOS, asanas such as Chakravakasana is perfect for beginners.

- Go down on all fours on your yoga mat

- Distribute your weight evenly between your palms and knees. Make sure that your knees are directly under your hips and your wrists are under your shoulders.

- Keep your back as flat as possible

- Next, push your stomach downwards, towards the floor

- At the same time, pull your shoulders back and lift your head upwards. Ensure that you don’t move your arms and buttocks.

- Next, push your stomach and ribcage upwards, towards the ceiling, to create an arch

- Drop your head as if you were trying to touch your chin to your chest.

# Bhujangasana

Bhujangasana is one of the most effective PCOS yoga exercises. It stretches all abdominal organs and encourages your ovaries to function optimally.

- Lie down on your stomach. Ensure that the tops of your feet make contact with your mat.

- Place your palms directly under your shoulders

- Rest your feet, legs and pelvic region on the mat and straighten your arms, lifting your head and torso. Push your palms into the mat and arch your back as you do so.

- Look forward and ensure that you don’t tighten or scrunch your shoulders

- Hold the position for as long as possible, breathing deeply throughout

# Setu Bandha Sarvangasana

When it comes to yoga for PCOS you should practice a lot of poses that help regulate the function of your thyroid. Your thyroid is significantly connected to PCOS. One of these effective PCOS yoga poses is the Setu Bandha Sarvangasana.

- To start with this posture, lie on your back and fold your knees

- Then use your folded legs to create a 90-degree angle between your hips and feet

- Now, place your palms on the floor by your body, facing downwards

- Next, slowly lift your lower back, mid-back, and upper back off the floor

- Do not thrust the middle part of the body at once; lift your body gradually and remain steady to maintain balance

- Try lifting your shoulders next and pull your chest up to the chin

- Maintain normal breathing and keep your pace balanced to hold the position for 1-2 minutes

# Naukasana

Another good exercise for PCOS is naukasana. This is better known as the boat pose and helps maintain strength in the middle part of the body. Naukasana is a very good pose of yoga for PCOS that helps strengthen the abdominal muscles and heals your organs from within.

- To start with this exercise for PCOS, lie on your yoga mat

- Keep your arms straight and besides your body, with your palms facing the floor

- Now, inhale slowly and elevate your legs and arms

- Lift your arms parallel to the floor and your legs in an upward angle too

- Your end pose will look like a boat and the upside-down letter ‘A’

- Continue breathing normally and maintain this pose for 1-2 minutes