Ishita Roy

PCOS Awareness Month: 5 Yoga Poses That Can Help You Manage Your PCOS

5 Yoga Poses To Manage PCOS

Garland pose

Fish pose

Bow pose

Camel pose

Downward facing dog pose

As a working woman, juggling work, deadlines, and personal duties can take a toll on one's body. With such a tight schedule, there is little time for yourself, leading to consuming packed food, changes in sleep schedule and an overall lifestyle change. 

This can cause severe hormonal imbalance, causing irregular periods, excessive hair growth, and acne and may lead to infertility. Such lifestyle changes can lead to <span>PCOS</span> or Polycystic Ovarian Syndrome.

It is a hormonal imbalance that occurs when your ovaries create excess hormones, which means your ovaries produce usually higher levels of androgens. This causes your reproductive hormones to become imbalanced leading to irregular menstrual cycles, missed periods and unpredictable ovulation. Hormonal imbalance can also trigger mental stress. 

To maintain a healthy lifestyle and combat such symptoms, experts suggest getting involved in physical activities. A daily session of <span>Yoga</span>, specially curated to tackle irregular periods and hormonal imbalance can be helpful. 

Place yourself on the floor in a comfortable squat position, with heels flat on the ground, thighs wide apart and feet closer to each other. 

Exhale, then bend the body forward to fit your torso in between the thighs. 

Now, fold the hands, place the elbows on the inner thighs, applying some pressure. 

Swing your arms, slightly elevate your heels and come back to the squat position. Relax. 

Benefits: This is the most effective yoga pose to tackle irregular periods. It improves hormonal balance, reduces cramps, and strengthens the pelvic floor.

Lay down on the ground, with your stomach touching the floor, feet spread apart a little and arms along the side of your body. 

Now, lift your lower legs, and keep them steady by holding on to your ankles with your hands. 

Raise your chest, and legs off the surface while breathing in. 

Stay in this pose for as long as you can and then bring your upper body and legs back to the floor. Relax. 

Benefits: This can help with menstrual cramps and other period-related symptoms as it stretches the abdomen and massages the internal organs. It also strengthens the pelvic floor. 

Lay down on the ground, with your stomach touching the floor, feet spread apart a little and arms along the side of the body. 

Lift your lower legs, and keep them steady by holding on to your ankles with your hands. 

Now, raise your chest and legs off the surface while taking in a deep breath. 

Stay in this pose for as long as you can and then bring your upper body and legs back to the floor and relax. 

Benefits: It stimulates the reproductive system and can also relieve one from menstrual pain. It also stabilises hormones by balancing adrenal gland secretion. 

Kneel on the floor, with heels flat and facing upwards, keep your hands on the hips. 

Ensure that your knees and shoulders are aligned. 

Inhale, bend your back, grip your feet with your hands.

Stay in this pose for a minute and slowly bring your back to an upright position and relax. 

<strong>Benefits:</strong> It opens the pelvic region and improves blood circulation in that region which can help regulate the menstrual cycle. 

<h5>Adho Mukha Savasana (Downward Facing Dog Pose)</h5>

Balance yourself on all four limbs and place your arms down straight with head facing front. 

Bend your knees and stretch your lower legs outwards on the ground, resembling a table.

Now, lift your hips while breathing out, straighten your arms, and elbows, to form a V-shaped structure. 

Extend your arms, elevate your body, and hold the post for a few minutes. Come back to the table post and relax. 

<strong>Benefits:</strong> It increases blood flow throughout the body and can help with mood swings, bloating and tension. It can also relieve menstrual pain.

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As a working woman, juggling work, deadlines, and personal duties can take a toll on one's body. With such a tight schedule, there is little time for yourself, leading to consuming packed food, changes in sleep schedule and an overall lifestyle change. This can cause severe hormonal imbalance, causing irregular periods, excessive hair growth, and acne and may lead to infertility. Such lifestyle changes can lead to PCOS or Polycystic Ovarian Syndrome.It is a hormonal imbalance that occurs when your ovaries create excess hormones, which means your ovaries produce usually higher levels of androgens. This causes your reproductive hormones to become imbalanced leading to irregular menstrual cycles, missed periods and unpredictable ovulation. Hormonal imbalance can also trigger mental stress. To maintain a healthy lifestyle and combat such symptoms, experts suggest getting involved in physical activities. A daily session of Yoga, specially curated to tackle irregular periods and hormonal imbalance can be helpful. Malasana (Garland Pose)Place yourself on the floor in a comfortable squat position, with heels flat on the ground, thighs wide apart and feet closer to each other. Exhale, then bend the body forward to fit your torso in between the thighs. Now, fold the hands, place the elbows on the inner thighs, applying some pressure. Swing your arms, slightly elevate your heels and come back to the squat position. Relax. Benefits: This is the most effective yoga pose to tackle irregular periods. It improves hormonal balance, reduces cramps, and strengthens the pelvic floor.Matyasana (Fish Pose)Lay down on the ground, with your stomach touching the floor, feet spread apart a little and arms along the side of your body. Now, lift your lower legs, and keep them steady by holding on to your ankles with your hands. Raise your chest, and legs off the surface while breathing in. Stay in this pose for as long as you can and then bring your upper body and legs back to the floor. Relax. Benefits: This can help with menstrual cramps and other period-related symptoms as it stretches the abdomen and massages the internal organs. It also strengthens the pelvic floor. Dhanurasana (Bow Pose)Lay down on the ground, with your stomach touching the floor, feet spread apart a little and arms along the side of the body. Lift your lower legs, and keep them steady by holding on to your ankles with your hands. Now, raise your chest and legs off the surface while taking in a deep breath. Stay in this pose for as long as you can and then bring your upper body and legs back to the floor and relax. Benefits: It stimulates the reproductive system and can also relieve one from menstrual pain. It also stabilises hormones by balancing adrenal gland secretion. Ustrasana (Camel Pose) Kneel on the floor, with heels flat and facing upwards, keep your hands on the hips. Ensure that your knees and shoulders are aligned. Inhale, bend your back, grip your feet with your hands.Stay in this pose for a minute and slowly bring your back to an upright position and relax. Benefits: It opens the pelvic region and improves blood circulation in that region which can help regulate the menstrual cycle. Adho Mukha Savasana (Downward Facing Dog Pose)Balance yourself on all four limbs and place your arms down straight with head facing front. Bend your knees and stretch your lower legs outwards on the ground, resembling a table.Now, lift your hips while breathing out, straighten your arms, and elbows, to form a V-shaped structure. Extend your arms, elevate your body, and hold the post for a few minutes. Come back to the table post and relax. Benefits: It increases blood flow throughout the body and can help with mood swings, bloating and tension. It can also relieve menstrual pain.

pcos awareness month: 5 yoga poses that can help you manage your pcos

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