Can Yoga Relieve Symptoms of PCOS?

October 7, 20246

Yoga Relieve Symptoms of PCOS

Symptoms of PCOS

The benefits of yoga in the treatment of polycystic ovaries is one of the practical and interesting aspects of this ancient sport.

One of the most important benefits of yoga for PCOS is that it helps you reduce the symptoms of this syndrome.

Also, with regular practice and with the help of using the best yoga movements for treating PCOS that we mentioned in an article, you can create a combination in your body.

But why is polycystic ovary treatment possible with yoga? Because yoga is a combination of asanas, breathing exercises and meditation.

What is polycystic ovary?

Before examining the benefits of yoga in the treatment of polycystic ovary, it is better to familiarize yourself with this syndrome.

One of the common health problems of many women in recent years is polycystic ovary syndrome or PCOS.

This disease occurs when the ovaries produce more testosterone than they should.

The results of this hormonal imbalance include irregular periods, weight gain, acne, fertility problems, and the development of cysts in the ovaries or the enlargement of these cysts.

According to the Centers for Disease Control and Prevention in the United States, this disease affects 6 to 12 percent of women of reproductive age.

But recent research points to regular yoga practice as an effective way to manage PCOS symptoms.

Although yoga can’t cure PCOS, it can help with some symptoms because yoga helps lower testosterone levels.

Polycystic ovary syndrome is a metabolic disorder that is related to lifestyle.

It is also a reproductive disorder and an endocrine disorder that affects fertility and can lead to other serious problems if not treated in time.

The exact cause of polycystic ovary syndrome is unknown and is currently considered a multifactorial metabolic disorder.

If this syndrome is not controlled or treated, it may cause heart diseases, diabetes, high blood pressure, infertility and even cancer.

There are different types of medical treatments to control polycystic ovary syndrome.

But you should know that polycystic ovary syndrome is a chronic disease that has no cure and can only be controlled through lifestyle modification.

Lifestyle modifications include following a PCOS-friendly diet and incorporating exercise into your daily routine.

Meanwhile, yoga is a very effective form of exercise that can help with PCOS symptoms.

Benefits of yoga in the treatment of polycystic ovary

Yoga has proven effects in reducing and managing polycystic ovary syndrome symptoms along with medication.

Yoga cannot cure the disease but it can help you manage the symptoms.

Studies have shown that practicing yoga balances hormones and lowers testosterone levels.

It also reduces stress, anxiety, and depression, which are a common cause and byproduct of PCOS.

During a study, it has been determined that the participants who did yoga three times a week for one hour each time for three months, their testosterone levels decreased by 29%.

Another study conducted in India found that yoga helps regulate endocrine function and reduce PCOS symptoms.

Other reported studies that indicate the benefits of yoga in the treatment of polycystic ovaries have reported the following:

Significant reduction in triglyceride levels

Decreased ratio of luteinizing hormone/follicle stimulating globulin level of sex hormone
In fact, polycystic ovary treatment with yoga is a non-invasive way to help women deal with this syndrome.

If you want to learn about other benefits of yoga for women, we suggest you read the benefits of yoga for women.

In the following, we will review the most effective yoga movements for treating PCOS, so stay with us.

Examining the most important yoga movements for treating PCOS

Yoga has a wide range of practice and has many different asanas and styles.

Although all asanas and styles of yoga are effective in treating pcos, some asanas, especially asanas that focus on the abdomen, are more effective in treating polycystic ovaries.

In the following, we have described the most effective yoga movements for the treatment of polycystic ovary syndrome:

1- Squatting or Malasana

Malasana can strengthen the pelvic floor and abdominal core.

This movement can be beneficial for people with PCOS by increasing circulation and blood flow in the pelvic area, improving metabolism and helping digestion.

Malasana can be done by following the steps below:

Use a brick or two under your hips for support until your body gets used to the position.
Keep a hip-width distance between your legs.
Bend your knees and lower your hips toward the floor to squat.
Place your hands in Namaste (Anjali Mudra). You can let your thumbs touch your sternum to keep your chest up.
Press the back of the arm into the knee and stay in motion with a straight spine. (The elbows push the knees to open the pelvis.)
Be sure to keep your back straight.
Stay in this position for 5 breaths.
Get out of it by straightening your legs.
Repeat this three times in total.

2- Bridge or Setu Bandhasana

Bridge Pose can calm the mind and reduce stress and anxiety while eliminating tension in the back muscles.

Do the bridge movement or Setubhandasana as follows:

Start by lying on your back.
Bend your knees and bring your heels close to your hips and make sure to keep your feet hip-width apart.
Place your palms on the floor next to your body.
Inhale as you slowly lift your lower back, middle back, and then upper back off the floor.
Slowly bring the shoulders together from the back and pull the chin towards the ceiling.
Keep the thighs parallel to each other and press the soles of the feet firmly into the floor.
Breathe easily and stay in this position for 1 to 2 minutes.
Repeat the movement up to 5 times.

3- Bow or Dhanurasana

Dhanurasana can help relieve menstrual discomfort, stimulate the reproductive organs, and regulate menstrual flow.

This movement increases blood circulation in the pelvic region, releases tension from the abdominal organs, and also stretches the muscles of the neck, shoulders, and legs with this asana.

In general, bow movement may improve anxiety and reduce stress.

In order to perform the bow movement correctly, take the following steps:

Lie on your stomach with your arms by your side.
Bend your knees and hold your ankles with your hands.
Inhale and lift your chest off the floor as you move your legs up.
Hold this position for 15 seconds and remember to keep breathing.
To release, bring your chest and legs back to the floor and release your ankles.
Repeat the movement up to 3 times.
If you can’t reach both ankles at the same time, you can do one leg at a time or use a yoga strap to help.

4- Cobra or Bhujangasana

With the help of Bhujangasana, you can relieve stomach discomfort and strengthen your abdominal area.

This yoga move for treating PCOS also improves abdominal cramps and spotting.

It is also very effective for improving digestion and reducing stress.

In the following, we will explain how to perform the cobra movement:

Begin by lying on your stomach with your forehead facing the floor.
The legs should be close to each other from the thighs and slightly apart from the heels.
The palms should also be placed downward and parallel to each other under the shoulders.
Now lift your chest and head until your navel is inhaling.
Keep your upper body off the ground with the help of your hands.
Pull your upper body back and feel the curve of your spine as you breathe deeply.
Keep your shoulders back and your elbows slightly bent.
Hold this position for at least 30 minutes or as long as you feel comfortable.

5- Salutation to the Sun or Surya Namaskar

This pose is one of the useful and well-known movements that are very effective in the treatment of polycystic ovaries with yoga.

You can help lose weight, manage external fat accumulation, improve metabolism and relieve symptoms of high cholesterol and regulate menstrual cycles by doing this exercise for 5 to 10 minutes every day.

It is interesting to know that Surya Namaskar is performed differently in different styles of yoga, but its general form is constant.

What does that mean? That is, in all types of this movement, you go down from a standing position and from a lying position to the stomach and then to a standing position.

6- Butterfly pose or Badhakonasana

One of the easy movements to treat polycystic ovaries with yoga is the butterfly pose.

This pose helps to increase the general health of the body and relaxes you.

Also, Badha Konasana helps to reduce menstrual discomfort and tension and also reduces leg cramps.

To do the butterfly pose, just follow the steps below:

Sit on the floor with your knees bent and the soles of your feet together.
Try to bring your legs as close to the bladder as possible and hold it in the same position.
Pull the legs inward as much as possible.
Keep your back straight and your hands on your feet.
Take a deep breath. Then try to push your knees towards the floor with your hands as you exhale.
Stay in your comfort zone because this will take time to master.
Exhaling, let the knees rise again.
You can stay in this position for several minutes.

Here we tried to review the best yoga poses for PCOS treatment and with the help of these asanas, you can help improve your mental and physical condition.

But as we said, all yoga movements are effective for increasing and improving the health of the body.