The article explains the five best yoga poses for PCOS to reduce stress and balance hormone levels. It also explains how yoga increases strength, boosts the immune system, and improves flexibility.

Relaxation is the key to managing PCOS. Being mindful of physical movement is essential because it won’t look the same for everyone, and listening to your body will be your key to success. Some feel the best with cardio and aerobic exercise; however, low-impact workouts like Pilates or yoga may be more effective for others. Whatever you choose, it will help balance hormones, boost your mood, and manage blood sugar and insulin levels. Yoga poses for PCOS can help you deal with stress, anxiety, and depression and control adrenal and cortisol levels.

But before we jump to the yoga poses, I would like to know how much we are aware of polycystic ovary syndrome and what it is. 

PCOS, What is PCOS?

Polycystic ovary syndrome is a commonly occurring syndrome that affects during the reproductive years of the women. It is a set of symptoms caused by a problem with a woman’s hormones. It involves the ovaries and menstrual cycle.

Yoga is a boon for hormonal imbalance situations. It helps relieve anxiety, balance hormones, improve menstrual cycles, and rev up the body’s metabolism.

What are the symptoms, and how do we know that we are affected by polycystic ovary syndrome? 

Some common symptoms are

• Gaining weight becomes a challenge to lose and maintain it.
• Facial hair (Hirutism) and  Severe acne.
• Mood Swings are also one of the common symptoms.

We gain weight, and it is challenging to lose and maintain it. Another common symptom is acne and facial hair, so excessive facial and body hair are present. Mood swings are also one of the symptoms. Infertility is quite noticed in women who have PCOS, irregular or absent periods, or absence of ovulation. 

What exactly do we have to do in this? How can we control it?

It has been noticed that 1 in 10 women of childbearing age have polycystic syndrome, which is PCOS. It is a hormone imbalance that impacts not only fertility but the overall health and well-being of a woman. Now, to control this lifestyle disease, you can either choose to maintain the diet or you can go for exercise. You can lose weight by eating about 5% and more through exercise. Now, exercise is a bit difficult; going to and hitting the gym are also challenging. Yoga proves a boon for many and is easy to do as it doesn’t require any instruments like the gym. 

Here are the best five yogas for PCOS.

Malasana (Garland Pose)

The first yoga pose is Malasana. It primarily helps to strengthen the pelvic floor and abdominal core while opening the hips. This is a beneficial and effective yoga pose. It benefits individuals with PCOS by increasing circulation and blood flow to the pelvic region.

Bridge Pose (Setu Bandhasana)

The following yoga pose is the Bridge Pose or Setu Bandhasana. This particular yoga pose helps to relieve tension in the back muscles and reduce stress and anxiety. Stress and anxiety play a crucial role when it comes to PCOS. A person with PCOS needs to take less stress because it increases a male hormone in the body, which affects ovulation and makes the person insulin-resistant. This leads to weight gain and unwanted facial hair, and it can also result in diabetes in the long run.

Butterfly or Bound Angle Pose (Supta Baddhakonasana)

The next pose is the Butterfly or Bound Angle Pose. In Sanskrit, it is called Supta Bandha Kosha Asana. It is also known as Cobbler Pose. What are the benefits of this particular pose? It increases flexibility, relieves tension, relaxes the pelvic floor muscles, and reduces fatigue while walking and standing. If you experience severe menstrual pain, it helps reduce it. Additionally, it helps balance your hormones and is an excellent exercise during the initial healing period after delivery. Butterfly Pose is easy to do and not very difficult, but its benefits are more than what it demands from a person.

Moving the Grinding Wheel or Chakki Chalanasana

Another primary pose yoga pose for women with PCOS is Chakki Chalana Asana, or moving the grinding wheel. What exactly does this pose to do? It is one of the best poses for PCOS and weight loss, and it’s great for people with a sore back or strain between the ribs. The main benefit is that it reduces belly fat while toning your abdominal muscles, improving digestion, and regulating the menstrual cycle. It’s an excellent pose, and everyone should try it. It’s not just for those with PCOS; it’s beneficial for everyone. The pose should be done clockwise and counterclockwise for 30 seconds each, totalling one minute daily.

Cobra or Bhujangasana

Last but not least is the Cobra Pose, or Bhujangasana, which is one of the best yoga poses for PCOS. It helps relieve stomach discomfort by calming it down and strengthening the abdominal area. The significant advantage of this pose is that it improves PCOS symptoms, such as cramping and spotting. It also helps improve digestion and reduces stress.

Final Words

The highlighted five best Yoga poses not only incorporate general well-being but have proved as an effective tool for managing PCOS symptoms. Some studies showed that practising YogaYoga for an hour three times a week can lead to benefits for people with PCOS, like

• Improvement in menstrual regularity 
• Improvement in clinical hyperandrogenism
• Reduction in hirsutism
• Relief of menstrual discomfort and mood swings
• Reduction in testosterone level
• Improved digestion
• Decrease in HbA1C and insulin reduction resistance

The perk of these best yoga poses is the improved quality of life and emotional well-being. The participant experiences less depression and anxiety. Overall, along with physical movement like YogaYoga, other factors like nutrition, rest, and stress management are all lifestyle factors also to consider to improve PCOS symptoms.

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