Medications and lifestyle changes are necessary to combat the symptoms of Polycystic Ovary Syndrome (PCOS).

But do you know how you can make these positive impacts more effective?

The answer is through yoga! 

Yoga for PCOS is a holistic approach that can expedite healing when accompanied by medications and lifestyle changes.

This article will discuss how good is yoga for PCOS. We will also tell you about various PCOS yoga poses.

Yoga and PCOS

PCOS is a complex disorder with multiple underlying factors, such as Insulin resistance, hormonal imbalances, and stress. 

These factors can worsen the symptoms and lead to long-term complications like infertility, obesity, Diabetes, and cardiovascular disease.

Integrating yoga for PCOS into your routine can provide significant benefits for physical and mental well-being.

Here are some ways which explain how yoga help with PCOS:

Hormonal balance

There is an imbalance of hormones in women with PCOS.

Yoga for PCOS influences the endocrine system, helping to regulate hormone production and function.  

A study was conducted to learn how a holistic yoga program affects endocrine parameters in adolescents with Polycystic Ovarian Syndrome.

90 girls aged 15-18 years were divided into two groups.

The yoga group practiced a holistic yoga module, while the other group practiced a matching set of physical exercises (1 hour/day for 12 weeks).

The results showed that a holistic yoga program for 12 weeks is significantly better than physical exercise in reducing the following excessive hormones in PCOS women: 

  • Anti-Müllerian Hormone (AMH)
  • Luteinising Hormone (LH)
  • Testosterone
Fact:
AMH, LH, and Testosterone are often found in increased numbers in women with PCOS, resulting in symptoms like acne, excessive hair growth, etc.

Moreover, it was also effective in improving menstrual frequency.

Reduces Anxiety

Many women with PCOS have Anxiety and Depression. 

These symptoms can worsen if they are left untreated.

Caution:
Immediately consult a doctor if you or someone you know is going through Anxiety or Depression.

Yoga serves as a powerful tool to reduce Anxiety in women with PCOS.

A study was published in the International Journal of Yoga that researched the effect of yoga on anxiety symptoms in adolescent girls with PCOS.

The concepts for yoga were taken from traditional yoga scriptures (such as Patanjali yoga sutras, Upanishads, and Yoga Vasishtha) that highlight a holistic approach to health management.

The results showed that yoga successfully reduced anxiety symptoms in women with PCOS.

Reducing Insulin resistance

Insulin resistance is common in women with PCOS and can lead to weight gain and metabolic complications. 

Yoga for PCOS can help improve Insulin sensitivity, regulate blood sugar levels, and enhance metabolism. 

This can assist in managing weight and reducing the risk of developing Diabetes.

Weight management

Balanced diet
Balanced Diet

Maintaining a healthy weight is vital for managing PCOS. 

Yoga, combined with a balanced diet, can contribute to weight management by increasing physical activity, building lean muscle mass, and improving metabolism. 

Additionally, yoga may foster a mindful and compassionate approach toward one’s body, promoting a positive body image and reducing the risk of disordered eating patterns.

Yoga poses for PCOS

Yoga is in itself helpful for various health problems. However, certain yoga poses can be beneficial, especially for women with PCOS.

Here are some of the yoga poses for PCOS:

Garland pose (Malasana)

Garland pose, also known as Malasana, is a beneficial yoga posture for women with PCOS.

It can enhance the strength of the pelvic floor and abdominal core while promoting hip opening. 

This pose can be advantageous for individuals with PCOS as it enhances circulation and blood flow to the pelvic region, improving metabolism and digestion.

Here’s how to practice Garland pose:

  • Step 1: Start in a standing position with your feet slightly wider than hip-width apart
  • Step 2: Lower your body into a squat position, bringing your hips close to the ground. Keep your heels on the floor if possible, or use a folded blanket for support
  • Step 3: Bring your palms together at the center of your chest, pressing the elbows against the inner thighs. You can use your elbows to gently open the knees wider if comfortable
  • Step 4: Lengthen your spine, keeping your chest lifted and your gaze forward. Engage your core muscles to maintain stability
  • Step 5: Breath deeply in this pose, relaxing into the stretch. Hold the pose for 30 seconds to 1 minute, gradually increasing the duration as you become more comfortable

Bridge pose (Setu Bandhasana)

Setu Bandhasana(Bridge Pose)
Setu Bandhasana(Bridge Pose)

Bridge Pose, also known as Setu Bandhasana, is a beneficial yoga posture for individuals with PCOS. 

It can promote a sense of calmness in the mind, reduce stress, and alleviate Anxiety. 

This pose also aids in releasing tension from the muscles in the back, offering a soothing effect.

Here’s how to practice the Bridge pose:

  • Step 1: Lie on your back with your knees bent and feet hip-distance apart, flat on the floor. Keep your arms alongside your body, palms facing down
  • Step 2: Press your feet firmly into the floor as you lift your hips upward. Engage your glutes and core muscles to support your body
  • Step 3: Roll your shoulders back and down, allowing your chest to open. Keep your neck and head relaxed, avoiding any strain
  • Step 4: Hold the pose for several deep breaths, maintaining the lift in your hips and the engagement of your muscles. You can also interlace your hands beneath your body and press your forearms into the mat for additional support
  • Step 5: Slowly lower your hips to the mat and relax in a neutral position.

Head-to-knee pose (Janusirsana)

Head-to-knee Pose, or Janusirsana, is a beneficial yoga posture that can support individuals with PCOS in various ways. 

Here’s how to practice Head-to-knee pose:

  • Step 1: Sit on the floor with your legs extended in front of you
  • Step 2: Bend your right knee and bring the sole of your right foot against your left inner thigh
  • Step 3: Inhale and lengthen your spine, then exhale as you gently fold forward, leading with your chest
  • Step 4: Reach your hands towards your left foot, ankle, or shin, depending on your flexibility. You can use a strap around your foot if needed
  • Step 5: Keep your left leg engaged and flex your left foot, pressing it firmly into the ground
  • Step 6: Maintain a gentle stretch without forcing yourself into a deeper fold. Focus on elongating your spine and breathing deeply
  • Step 7: Hold the pose for several breaths, then slowly release and repeat on the other side

Butterfly or Bound angle pose (Supta Baddhakonasana)

Butterfly pose, also known as Bound angle pose or Supta Baddhakonasana, offers several advantages in managing PCOS symptoms and promoting overall well-being. 

Here’s how to practice the Butterfly pose:

  • Step 1: Sit on the floor with your legs extended in front of you
  • Step 2: Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides
  • Step 3: Keep your spine tall and elongated
  • Step 4: Gently press your elbows against your inner thighs, allowing gravity to assist in opening your hips
  • Step 5: You can fold forward if comfortable, bringing your chest towards your feet. You can support your forehead with a block or pillow if needed
  • Step 6: Breathe deeply and relax into the pose, allowing any tension in your hips and groin to release
  • Step 7: Hold the pose for several breaths or as long as feels comfortable, gradually increasing the duration with practice

Note: You can check out this video by YogBela, a popular and trusted channel for Yoga asanas:

Takeaway

Yoga offers a holistic approach to managing Polycystic Ovary Syndrome (PCOS) when combined with medications and lifestyle changes. 

The practice of yoga can help restore hormonal balance in women with PCOS, reducing excessive hormones such as Luteinising Hormone (LH), Testosterone, etc.

Furthermore, yoga can alleviate Anxiety symptoms, improve Insulin resistance, and aid in weight management, which are all crucial aspects of PCOS management. 

Specific yoga poses like Garland, Bridge, Butterfly, etc., can promote relaxation and enhance overall well-being. 

By incorporating yoga into daily routines, women with PCOS can expedite their healing journey and improve their physical and mental health.

Recommended Article:
Read Path to Wellness: Lifestyle Changes for PCOS Management to learn effective ways to manage PCOS.

Frequently Asked Questions

What type of yoga is best for PCOS?

The best type of yoga for PCOS is a holistic approach that combines various styles and poses. This includes gentle and restorative yoga to reduce stress and poses focusing on pelvic opening and regulating hormones. A comprehensive yoga practice that addresses physical, mental, and hormonal aspects is ideal for managing PCOS.

Is Butterfly pose good for PCOS?

Yes, the Butterfly pose (also known as the Bound angle pose or Supta Baddhakonasana) is beneficial for PCOS. This pose helps open the hips and groin area, promoting better circulation in the pelvic region. It can alleviate tension and stiffness in the pelvic muscles and contribute to overall well-being in women with PCOS. 

Which is better for PCOS, gym or yoga?

Both gym workouts and yoga can be beneficial for PCOS, but it ultimately depends on individual preferences and goals. Gym workouts focus on strength training and cardiovascular exercise, which can help with weight management. Yoga offers a holistic approach that addresses hormonal balance, stress reduction, and flexibility, making it suitable for managing PCOS symptoms.

Is yoga exercise good for PCOS?

Yes, yoga is a beneficial form of exercise for PCOS. It helps regulate hormones, reduce stress, improve Insulin sensitivity, manage weight, and promote overall well-being. Yoga’s holistic approach addresses PCOS’s physical, mental, and hormonal aspects, making it an excellent exercise choice for women with this condition.

Citations:
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