Apart from a healthy diet, yoga can also go a long way in managing PCOS. The practise of yoga poses and mudras help keep organs such as the uterus, and glands such as thyroid and para-thyroid, functioning healthily. Regulating the body’s hormone-producing glands ensures headway in managing PCOS. For instance, a few minutes dedicated to Pranayama on a daily basis alleviates stress—a key factor causing PCOS. The various poses of yoga are designed to ensure overall optimum physical health and a refreshed mind. On International Yoga Day, June 21, we get Dr. Priya Singh of Mamma Mia centre, Fortis Hiranandani Hospital, Mumbai, to demonstrate five poses that work wonders for women diagnosed with PCOS.
1) Cobra pose/Bhujangasana:
– Lie face down on your stomach
– Place your hands on the yoga mat in line with your ribs, inhale and placing pressure on your palm, slowly lift your head and chest off the mat
Benefits:
– This pose stretches the pelvis and abdominal muscles
– Aids in digestion and blood circulation
– Solves digestive disorders in people with PCOS
2) Child’s pose/Balasana:
– Kneel down, rest on your heels (Vajarasana), spread your knees wide
– While ensuring your toes are touching the floor, bow forward and lengthen your spine. Keep your arms long and extended; palms should be facing down
Benefits:
– Releases lower back tension, and provides relief from menstrual cramps
– Normalises blood flow throughout the body
3) Seated forward bend/Pashchimottasana:
– Sit straight with your legs stretched out
– Take a deep breath and raise your arms upward. Now, bend forward from the hip joints while exhaling
– Stretch your arms forward as much as you can, without bending the knees
Benefits:
– Stretches the lower back and hamstrings
– Promotes hormonal balance and aids in relaxation
4) Butterfly pose/Bhadrakonasana:
– Sit on the floor, exhale, and bend your knees
– Let the soles of your feet touch
– Bring your heels close to the pelvic region and move your knees towards the floor
Benefits:
– Stretches the muscles in the groin and the pelvic floor
– Reduces stress and menstrual discomfort
5) Bridge Pose/Setu Bandhasana:
– Begin by lying on your back with your knees bent and your feet on the ground
– Place your arms down alongside your body
– Keep your feet at hip-width distance and bring them closer to your body
– Press your palms down while you exhale, and lift your hips up towards the ceiling
– Hold for 8-10 counts and release
Benefits:
– Strengthens the core and pelvic muscles
– Stimulates your immune system
Featured photograph: Getty Images
