How can yoga help PCOD?
There is a large part of the world that believes yoga is all about meditation and has nothing to do with physical fitness or is very less effective when it comes to providing solutions to long-term illnesses. However, it is not so.
Medical conditions such as PCOS, which prevails in 26% of women across the world in women of reproductive age, can be managed with yoga. In a study with 31 random women with PCOS, aged between 23 and 42 years were asked to do yoga three times a week for one hour for three months. Interestingly, it was found that 13 women that completed the yoga intervention had lower testosterone levels and the testosterone levels were down to the levels found in normal women with no PCOS.
Also, they reported lowered anxiety, depression, and reduced stress.
Yoga for PCOS
In seeking relief from pain and other symptoms of PCOS, there are various yoga poses that you can try. By focusing on stretching and advanced poses there are various poses that help relax.
Furthermore, yoga helps you build core strength, and increases endurance. Reduced fat and increased muscle mass help in managing the disease. It reduces the fat from the abdominal area and tones your body. Increased blood flow in the pelvic region helps in the regularization of the periods.
Here are a few poses that you can try. However, most of the poses are advanced and you might need the help of an instructor.
- Garland Pose (Malasana)
- Bridge Pose (Setu Bandhasana)
- Bow Pose (Dhanurasana)
- Cat-Cow Pose (Chakravakasana)
- Head-to-knee Pose (Janusirsana)
- Butterfly or Bound Angle Pose (Supta Baddhakonasana)
- Breathing Techniques such as Kapalbhati Pranayama
Benefits of yoga for PCOS
There are various studies that prove the positive effect of yoga on PCOS women. It is one of the best ways to build muscles, increase coordination in the muscle groups, fight off osteoporosis which PCOS women are prone to, and reduce mood swings.
In various studies, yoga has been found helpful in many health conditions and improves overall well-being. Some of the major benefits of yoga are:
- It is accessible and can be done at any age
- It reduces stress levels
- It reduces anxiety
- Reduces chronic pain
- Helps improve mobility
- Helps manage weight
- Increases muscle mass
- Reduces fat
PCOS is stressful and a lot of women had undiagnosed PCOS. It is very important for women to look for any signs their body is giving away of PCOS as it can affect their overall health and may make them prone to chronic diseases such as osteoporosis, diabetes, heart issues, and more.
Managing PCOS symptoms with Yoga and boosting overall health aids women to cope with PCOS. Practicing yoga will ease the symptoms of PCOS and decreases testosterone levels. Proper diet, strength training, cardiovascular exercises, and mindfulness can help you in your journey and fight off PCOS much better.