Sad to say, PCOD is a pretty common condition today, and some research findings have demonstrated that approximately 70% of women with PCOD were not given a diagnosis.
In China and Sri Lanka, the figures are throbbing ranging between 2% and 7%. In this situation, a woman’s hormones seem to be out of stability.
PCOD has yet to be identified as a disease with a cure. You can, however, manage the condition with proper treatment and lifestyle changes.
When you talk about changing lifestyle habits, the first thing that pops up in your mind is YOGA. It should be right to say yoga can change your entire world.
Yoga is relaxing and comforting for the body, as well as a stress reliever. Yoga relieves stress by lowering stress hormone levels in the body.
Yoga increases calorie burn in the body by speeding up the metabolism and helping you maintain a healthy weight.
Weight gain is one of the most common side effects of PCOD. Yoga boosts fertility and increases blood flow to the brain, which helps to maintain hormonal balance.
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Before discussing the asanas, let’s first understand what PCOD exactly does.
Implications of PCOD/PCOS
It causes a range of effects, including ovulation failure, irregular menstrual cycles, difficulty getting pregnant, excess weight, skin problems, and hirsutism.
If undiagnosed, PCOD/PCOS (Polycystic Ovarian Syndrome), can lead to additional health complications such as diabetes, obesity, heart disease, and high cholesterol.
PCOD manifests itself in a variety of ways. Some of the most common symptoms are as follows:
- Androgen levels rise. Excess male sex hormones can cause various physical symptoms, including excess facial and body hair and male-pattern baldness.
- Periods are irregular. Due to an abnormality in egg maturation, you may experience irregular periods or a delayed menstrual cycle.
- Baldness or excessive hair thinning. This symptom is also caused by the body’s increased production of male hormones.
- Skin blemishes.
- Putting on weight.
- Difficulty conceiving due to irregular, delayed, or failed ovulation.
8 Best Yoga Poses For PCOD/PCOS Problems
Yoga is said to be a powerful weapon against PCOD. Specific yoga poses proved to be beneficial in getting relief from PCOD. Let’s look at them below:
This asana can help to regulate menstrual cycles and prevent period pains if practised regularly.
Begin by stretching your legs out in Dandasana. The next step is to fold your legs and bring the soles of your feet together. Slowly pull your heels as close as possible to your pelvis. Begin flailing your knees up and down softly.
As you lower your knees, exhale. Exhale as you come out of the pose.
Supta Baddha Konasana
Also known as the reclining butterfly pose, this pose is even more effective than the Butterfly Pose and functions similarly.
The body is entirely relaxed in this stance. Because it boosts blood flow to the groyne area, the hip stretching posture helps to reduce excess fat around the hips and thighs, as well as having proven impacts on male and female fertility and reproductive systems.
You might be shocked to learn that this asana can also help you enhance your attention, strengthen your posture, and relieve headaches.
With this pose, Abdominal organs, ovaries and prostate gland, bladder, and kidneys are all stimulated. Menstrual discomfort and sciatica are relieved.
Begin by stretching your legs out in Dandasana. Simultaneously, Fold your legs and bring the soles of your feet together. Pull your heels as close as possible to your pelvis. Gently lower your knees.
Take a deep breath and lean forward with your upper body. Rest your brow on the floor. Practice breathing exercises between the aasan.
Naukasana improves the abdominal muscles. The arm, the thighs and the shoulders are strengthened. It’s very beneficial during PCOD and PCOS.
Inhale and lie down on your back. Raise your upper body 45 degrees off the ground. Gradually Lift your legs 45 degrees off the floor and pivot your whole weight on your hips. Make sure your toes and eyes are in sync.
Extend your arms to the sides. Make sure your abdominal muscles are activated; if not, stretch a little bit.
Maintain a straight back throughout the pose.
Take a deep breath before raising your upper body and legs. Maintain a steady breathing pattern while holding the asana. As you lie down, exhale.
This pose gives insider relief to the ovary. Stand with your feet wide apart and your toes pointing inward. Maintain a straight line with your knees.
Extend your arms and place your fingers on your toes. Keep your back as straightforward as possible. Repeat for up to three sets, each lasting 30 seconds.
Exhale as you squat and inhale as your palms open to the heavens.
Chakki Chalan Asana, often known as the churning pose, is a fundamental practice with numerous advantages. It aids in the development of strength, stability, balance, and coordination.
The yoga pose serves as a warm-up to get your body ready for a vigorous yoga workout. The post improves the function of our liver, lungs, pancreas, uterus, and sexual organs. Sit at a height with your legs straight out in front of you.
Now spread the legs as far apart as possible. Keep your back straight, and try not to bend your knees.
Now, while inhaling deeply, move your hands in a circular motion or in a clockwise way over your legs.
Inhale while bending forward from the right side and exhale while bending backwards from the left side.
Only the arms and body rotate clockwise and anticlockwise in this position. It’s essential to keep your hips firm.
This pose is also thought to be beneficial for PCOS sufferers. It aids women in achieving stability, awareness, grace, perfection, and full flowering.
Ensure you’re not holding any postures that put a strain on your abdomen for an extended time.
Padmasana is performed as follows:
Because the padmasana stretches the knees and hips so much, it’s essential to warm up these muscles correctly, especially for novices.
Warm up the hip muscles by executing several rounds of vigorous Badda konasana.
By placing the right foot on the crease of the left thigh and gently pressing the knee on the floor with the right palm, the knee joints can be warmed up. To warm up the left knee joint, do the same thing on the other side.
Sit with your legs stretched out. Bring the right foot up to the crease of your left thigh, with the right heel close to the navel and the outside sole on the crease.
Now place your left foot on the folded right leg and the right thigh, ensuring that the left heel is close to the navel and the outer sole is on the right thigh crease. Hold this position for as long as you feel comfortable.
This pose, despite its appearance, is one of the most challenging because it requires complete relaxation. It is vital to maintain a neutral body stance.
The more relaxed your body is, the better you will feel, and this pose will allow you to unwind after your yoga session.
It relaxes the body, relieves headaches, weariness, and sleeplessness, and helps to lower blood pressure by calming the brain and helping to relieve stress and moderate depression.
On your back, lie down.
Make sure your legs are separated. Bring your arms down the side of your body, slightly apart from your torso. Support yourself by tucking your shoulder blades into your back. Your entire body, including your face, should be relaxed. Allow your body to get heavy.
Allow your breathing to happen on its own. Stay for at least five minutes. Ten minutes is preferable. Exhale while releasing.
These were the yoga poses you can try if you’ve PCOD. Let us know if you know more. Keep updated with our articles.