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Yoga for PCOS: Learn its crucial benefits
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Team Gabit
3 months ago | 5 mins

Yoga for PCOS: Learn its crucial benefits


Explore the benefits of yoga for PCOS, and learn how you can minimise symptoms through simple poses and techniques.

For a workout regime to be peaceful, yet intense, is a rarity. But somehow, yoga manages just that. Every stretch, every movement, brings with it some benefit. Yet, it is peaceful and relaxes your body as a whole. Not only that, yoga also helps target specific concerns and health problems. One of them is polycystic ovaries syndrome, a.k.a PCOS. 

Read further to know how it helps, specific yoga asanas for PCOS problems, how to perform them, and more. 

Yoga & PCOS

Yoga is one of the most preferred forms of exercise in the country. Not only that, it has been gaining major traction across the world for its holistic approach to health and body, not limiting itself to just physical appearance.

What most people may not know is that yoga also helps with polycystic ovarian syndrome, more commonly known as PCOS. For the uninformed, PCOS is a condition where women develop small cysts in their ovaries, instead of releasing eggs like in a regular menstrual cycle. 

PCOS is a serious condition, and efforts should be taken to minimise the risk of it. Studies have shown that doing yoga for PCOS is effective and suggested.

What are the benefits of yoga?

Yoga has plenty of benefits, some of them are as follows:

  • Improved flexibility: Yoga promotes increased range of motion.
  • Strength building: Many yoga poses engage and strengthen various muscle groups.
  • Stress reduction: Mindful breathing and meditation in yoga help manage stress.
  • Enhanced balance and coordination: Yoga poses often require balance, improving coordination.
  • Mind-body connection: Yoga fosters awareness of the connection between the body and mind.
  • Increased energy: Regular practice can boost energy levels and vitality.
  • Better posture: Yoga helps align the spine and improve overall posture.
  • Cardiovascular health: Some dynamic forms of yoga provide cardiovascular benefits.
  • Improved breathing: Yogic breathing techniques enhance lung capacity and respiratory function.
  • Emotional well-being: Yoga can contribute to emotional balance and a positive outlook.
learn about yoga poses for pcos

Yoga poses for PCOS

A lot of people turn to yoga for irregular periods and PCOS due to its therapeutic benefits. 

If you are doing yoga to cure PCOS, consider the following poses:

Supta baddha konasana (reclining bound angle pose): Supports pelvic and reproductive health.

learn about yoga poses for pcos

Bhujangasana (cobra pose): Aids in strengthening the abdominal muscles and stimulating the reproductive organs.

learn about yoga poses for pcos

Balasana (child's pose): Promotes relaxation and can alleviate stress, which is beneficial for hormonal balance.

learn about yoga poses for pcos

Dhanurasana (bow pose): Helps stimulate the reproductive organs and improve digestion.

learn about yoga poses for pcos

Paschimottanasana (seated forward bend): Stretches the pelvic region and can assist in relieving symptoms.

learn about yoga poses for pcos

Viparita karani (legs up the wall pose): Enhances blood circulation to the pelvic area, aiding reproductive health.

learn about yoga poses for pcos

Ensure that you practise under the guidance of a qualified yoga instructor, especially if you're new to yoga or have specific health concerns like PCOS. 

How to get started as a beginner yogi

Want to start with that PCOS yoga exercise but don't know where to begin? Worry not. Whether you want to start for your overall health or a specific PCOS exercise, yoga is friendly to beginners. Follow these guidelines to get started:

Outline the main goal: Understand why you want to practise yoga, whether it's for physical fitness, stress relief, whether it's yoga for PCOS, or overall well-being.

Start with basic movements: Begin with foundational poses like downward dog, mountain pose, and child's pose. Focus on proper alignment and gradual progression.

Check out videos online: Platforms such as YouTube offer beginner-friendly yoga classes. Follow videos or apps that guide you through poses and sequences.

Get a mat: Investing in a yoga mat will allow for comfort and stability. Comfortable clothing that allows movement is also essential.

Be regular: Consistency is key. Aim for short sessions initially and gradually increase duration as you become more comfortable.

Be patient: Yoga is a slow journey. Be patient, stay open-minded, and enjoy the process.

Can yoga help with PCOS?

The benefits of yoga are plenty, and varied. They're not just limited to physical therapy, but also encompass relaxation of the mind. It is known to target certain body functions. For people with PCOS, yoga is a good form of physical therapy, owing to its slow movements, stretches, and stability. 

Yoga can offer several benefits for people with PCOS. It may help manage stress, improve hormonal balance, enhance insulin sensitivity, and promote overall well-being. Additionally, specific yoga poses and breathing exercises can target areas affected by PCOS, supporting reproductive health and reducing symptoms.

Not just that, yoga also happens with weight management, which is one of the things that have a cause-symptom relation with PCOS. Weight management through yoga allows one to mitigate the concerns caused by PCOS. Yoga also helps foster a mind-body connection that ensures a more mindful approach to PCOS. 

learn about yoga poses for pcos

How low impact exercises help people with PCOS

Low impact exercises target muscle stretches and internal movements, rather than focusing on intensity and output. One of the major symptoms of PCOS is hormonal imbalance. Yoga asanas for PCOS help combat this by bringing about a balance via means of slow movements and regulating insulin levels that affect the hormonal balance in the body. 

PCOS is also linked to weight management. The gentle nature of low impact exercises makes them more accessible to individuals who would otherwise struggle to workout due to greater pressure on their joints. This can be achieved by doing a simple walk or yoga for PCOS. Weight loss is also a byproduct of low impact exercises that can help with PCOS. 

Low impact exercises also help control stress in PCOS. People suffering from PCOS tend to go through stress a lot, and the slow movements of low impact exercises allow for relaxation as there is a much lower intensity involved. 

learn about yoga poses for pcos

Talk to a PCOS professional

If you're experiencing symptoms of PCOS, or if you are someone with PCOS and intend on doing yoga poses for PCOS, do consult with a professional healthcare provider before you try out anything new. PCOS is a delicate condition and should be handled with utmost care. 

While yoga itself is a safe routine to follow, every person has a different body with varying requirements and so it is best to get professional advice when it comes to health concerns such as PCOS. 

learn about yoga poses for pcos

Frequently Asked Questions

How does yoga help with PCOS?

Yoga helps with PCOS by promoting stress reduction, hormonal balance, and improved insulin sensitivity.

What type of yoga is best for PCOS?

Gentle and restorative yoga styles, such as Hatha or Yin, are often considered best for PCOS.

Can yoga help in weight management for PCOS?

Yoga can aid in weight management for PCOS by promoting a healthy balance of physical activity and stress reduction.

Are there any specific poses that are particularly good for PCOS?

Specific poses like supta baddha konasana (reclining bound angle pose) and bhujangasana (cobra pose) can be beneficial for individuals with PCOS by targeting pelvic and reproductive health.

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