Yoga plays a hugely important role in the lives of many women, from those who use it solely for wellness purposes to those who seek expertise on how to perform certain poses. However, few people are aware of the great benefits that yoga can have for women with PCOS. Yoga is not just about physical relaxation and stress relief; it is also about controlling your mental state, which can offer some relief regarding PCOS.
Yoga Poses to Help with PCOS
Some yoga poses can help improve blood flow and reduce inflammation in the body. PCOS is caused by a combination of genetics and lifestyle factors, so finding relief may be easier than you think. Here are yoga poses that can help:
1. Pigeon pose
Pigeon pose helps open up the hips and improve blood flow to the ovaries of the pelvic area. Dropping the knees to the ground, bend your legs with your toes pointed forward and both feet flexed back. Extend your arms overhead with palms facing forward toward each other. This helps stimulate blood flow to the ovaries and uterus.
2. Butterfly pose
This pose stretches out tight areas and brings flexibility to the hip flexors and abdomen muscles so that blood flow increases in these areas and goes directly to the ovaries. Begin by sitting cross-legged on your mat with your spine straight, knees extended and feet flexed. Flex your toes and lift them to the ceiling, then begin to turn the upper body to face the floor. Close your eyes and relax for up to five minutes.
3. Raised-arm pose
This pose stretches out tight areas and improves blood flow in the entire pelvic area, including the ovaries. Lie on your back with arms stretched out in front of you, palms facing down with fingers pointing toward each other.
4. Warrior pose
Warrior pose stretches out tight areas in the pelvis and improves circulation to the ovaries. Balancing your weight on your hands and elbows, lift your right leg backward until it is perpendicular to the floor, with the knee pointing toward the ceiling. Now turn the left foot out so that you are balancing on just the heel of your left foot. Use your hands for support, or if you have a block under your back, use that instead. Keep your head and neck in line with your spine. To increase the stretch and benefits of this pose, lift the left arm as you turn the left foot out.
5. Boat pose
This pose improves blood flow to the ovaries by stretching out tight areas in the pelvis, labia, bladder, uterus and rectum. Find a comfortable position on all fours with your palms planted firmly on the floor behind you with fingers pointing back toward each other. Lift your left leg and arm while keeping your right knee bent and relaxed. Finally, lift your right leg to a 45-degree angle. Stay in this pose until you feel the stretch around your hip flexors and groin area.
6. Sphinx pose
The sphinx pose improves blood flow to the pelvic area by stretching tight areas in the abdomen and hips, increasing circulation throughout this region and directly stimulating the ovaries. Begin this pose reclining, with the body propped against a wall. Bend your knees, keeping them as close together as possible. Keep your hands on the ground and palms facing down, then raise your head and shoulders toward the ceiling. Press your tailbone toward the floor to help stretch out your hips and groin area. To increase hip flexibility and circulation throughout this region, lift your right leg toward the ceiling while keeping it straight. Hold for two minutes while breathing deeply through your nose.
7. Locust pose
This pose improves circulation around the pelvic area and directly stimulates the ovaries. Find a comfortable position on your stomach with your arms stretched out, palms on the floor and fingers pointed toward the ceiling. Lift both legs together at a 45-degree angle. Breathe deeply through your nose, lifting your upper body with your head and shoulders lifted. This stretch improves circulation to the pelvic region and helps address problems associated with PCOS.
8. Standing split
This pose improves circulation to the pelvic area and directly stimulates the ovaries by stretching out tight areas in the hips, abdomen and pelvis. Begin in a standing position with feet about four inches apart, arms stretched out in front of you, palms on the floor and fingers pointing up toward the ceiling. Lift your right leg off the ground to create space between your left leg and right foot. Keeping most of your weight on your left foot, bend your right knee and move it back toward your left foot.
9. Bridge pose
This pose improves circulation to the entire pelvic region and stimulates the ovaries. Find a comfortable position on your back with arms stretched out in front of you, palms on the floor and fingers pointing toward the ceiling. Lift your hips off the ground until you are resting on your shoulders, arms and feet. If necessary, use a pillow or yoga block under your head to make yourself more comfortable while doing this pose. Your body should form a straight line from shoulders to toes.
These yoga poses can help women with PCOS improve their lives. They are also good for people who want to control their insulin levels and lose weight. However, be aware that these are just a few asanas that can help women with PCOS; you might have to try a few different ones to see which work best for you.
Yoga is great for controlling insulin levels and getting rid of stress. It’s also good for basic conditioning, which can be useful if you are a low-carb dieter or PCOS sufferer. Yoga is also good for dealing with PCOS-related pain, particularly in the case of back pain. If you experience pain when doing a certain pose, don’t force yourself to continue or stop altogether; try different poses until you find the one that works best for your condition.