9 yoga poses for PCOS

PCOS or PCOD is Polycystic Ovary Syndrome ,a hormonal disorder affecting women of reproductive age. According to WHO , PCOS has affected 116 million women worldwide.
This syndrome has cysts in the ovaries along with high levels of male hormones and irregular menstrual cycle.

Here are some beneficial yoga poses that will help in PCOS

1.Chakki Chalan asana/ Milk churning pose

Duration : 5-10 rounds clockwise and then 5-10 rounds anticlockwise
Benefits:

• Everyday practice helps to relieve stress associated with PCOS.
• Reduces belly fat.

Contraindications:

• Should not be practiced during slipped disc conditions. 

2. Hala asana/ Plough pose

Duration: Hold on to the pose for 30 seconds to 3 minutes.

Benefits:

• Stimulates the reproductive organs
• Relieves symptoms of menopause.
• Beneficial for Infertility

Contraindications:

• Diarrhoea
• Menstruation
• Neck injury
• Asthama
• High blood pressure
• Pregnancy

3. Setubandha asana/Bridge pose

Duration: Hold on for 15- 30 seconds. Repeat 3-5 times.

Benefits:

• Regulates thyroid function which is beneficial in PCOS.

Contraindications:

• Neck Injury

4. Baddhakona asana/ Butterfly pose

Duration: 15 minutes.

Benefits:

• Stimulates ovaries for better function.
• Helps relieve symptoms of menopause.
• If practiced till later stages of pregnancy then eases childbirth.
• Soothes menstrual discomfort.

Contraindication

• Groin injury
• Knee injury.

5.Dhanur asana/ Bow pose

Duration: 15-30 seconds. Repeat 3-5 times.

Benefits:

• Menstrual discomfort is relieved.

Contraindications:

• High /low blood pressure
• Migraine
• Insomnia
• Back/neck injury
• Pregnancy
• Menstruation

6.Bhujanga asana/ Cobra pose

Duration: 15-30 seconds. Repeat 3-5 times.

Benefits

• Stimulates ovaries for better function.

Contraindications

• Menstruatin
• Pregnancy
• Lower back pain

7.Paschimottan asana/ Forward bend pose

Duration: Hold on for 15-30 seconds. Repeat 3-5 times.

Benefits:

• Massages the pelvic region
• Reduces obesity
• Relieves menstrual discomfort.

Contraindications

• Diarrhoea
• Lower back pain/injury.

Pranayams for PCOS

8. Kapala Bhati pranayama

Kapala: head, Bhati : shine

Duration: 15 minutes. Start from 2 minutes and gradually increase to 15 minutes.

Benefits

• Stimulates pancreas to release insulin. Insulin resistance is a common problem in PCOS.
• Weight loss
• Blood circulation improves
• Healthy body organs

Contraindications

• Pregnancy
• Abdominal ulcers
• Menstruation
• High blood pressure
• Asthama

9. Anulom vilom pranayama

Duration: 30 mins to 1 hour.

Benefits

• Opens blockages in any artery, vein or any other part of the body.
• Improves blood circulation
• Increases flow of oxygen to all parts of the body
• Re- energizes the body.

Contraindications

• Severe throat infection
• Lung disorders
• Abnormal nasal growth.

Along with these exercises you need to control your diet. A BIG NO to junk, processed, ultra processed, oily and fried foods

Have simple meals of fresh fruits , vegetables, pulses.

Drink lots of water.

That's all. Take good care of your health.