As many as 6 to 12 percent of women in their reproductive years are affected by polycystic ovarian syndrome (PCOS), according to the CDC.
An overabundance of male hormones in the ovaries causes irregular periods, weight gain and fertility and ovulation issues for women with this common female endocrine condition.
However, new evidence suggests that regular yoga practise might help control the symptoms of PCOS.
Yoga can help alleviate the symptoms of PCOS.
Yoga, while not a cure-all for PCOS, may alleviate some of the condition’s symptoms.
Yoga has been shown to lower testosterone levels.
Yoga may reduce testosterone levels and improve feelings of anxiety and despair in women with PCOS, according to a new research. Specifically, those who took a one-hour yoga class three times a week for three months had a 29% decrease in testosterone levels.
Researchers in the study randomly assigned 31 women with PCOS aged 23 to 42 to either a mindful yoga group or a control group. They found no significant differences between the two groups. For a total of three months, students attended classes three times a week for an hour each. Initial and subsequent measurements were made of participants’ endocrine, cardiometabolic, and psychological parameters.
There was a statistically significant difference between the free testosterone levels of the 13 women who completed the yoga intervention and those who did not (5.96 vs. 4.24 pg/mL; P0.05). In women with PCOS, levels of free testosterone can rise above those found in healthy women.
Many different fitness levels can benefit from yoga
Yoga is an excellent kind of exercise for people of all fitness levels and ages, and it has been shown to have a favourable impact on PCOS symptoms and anxiety levels. Swimming, cycling, walking, and running are all excellent kinds of exercise, but this isn’t always the case. The mindfulness aspect of yoga, in addition to promoting relaxation and improving mood, also helps.
According to triple board-certified physician and Yoga Medicine instructor, Dr. Monisha Bhanote, MD, FASCP, and FCAP, adding an integrative approach to the treatment of women with PCOS can be useful because these women are more likely to suffer from sadness and anxiety.
A mind-body approach with self-care should be emphasised in the treatment of these mood disorders, which may be directly linked to biochemical imbalances and aggravated by stress related to body image and reproductive concerns, according to the author.
Is there a yoga position that might aid in this process?
There are several styles of yoga to choose from. Everyone may benefit from the ancient practise of yogis, whether they are beginners or advanced practitioners.
Although certain types may be more appropriate for PCOS alleviation, others may not be.
Lisa Burnett, a certified Pranakriya prenatal yoga instructor and owner of My OM Yoga, recommends mild yoga positions, especially those that focus on stretching and relaxation, to alleviate the discomfort and other symptoms of PCOS.
Burnett recommends focusing on the abdomen area, but with compassion and grace, rather than increasing core strength and endurance.
Bhanote’s favourite yoga positions are those that promote concentration and blood flow to the lower abdomen. So, here are six of their favourite yoga postures and a breathing practise for PCOS sufferers.
Garland Pose (Malasana)
The pelvic floor and abdominal core may be strengthened as the hips are opened by Malasana. Bhanote claims this can help those with PCOS by boosting blood flow and circulation to the pelvic area, enhancing metabolism, and assisting digestion.
• At least two blocks can be placed beneath your glutes to provide support as you become used to this position.
• A mat’s width between your feet is an ideal starting point for this exercise.
• Squat down by bending your knees and lowering your buttocks toward the floor.
• Pray with your hands clasped together (anjali mudra). To assist keep your chest elevated, place your thumbs on your sternum.
• Keep your spine straight and activate your upper arms/triceps by pressing them towards the inside of your knees (elbows press into knees to open the hips).
• Draw the shoulder blades in closer one another and extend the low back.
• For up to five breaths, stay in this position.
• Straighten your legs to get yourself out of the situation.
• Repeat the stance three times total.
As long when you keep your heels on the ground as you enter, you’ll be OK. Using a wrapped blanket as a heel support will assist maintain you in a stable position.
Bridge Pose (Setu Bandhasana)
Stress and tension in the back muscles can be alleviated by practising Bridge Pose.
Lie on your back, knees folded, and feet hip-distance apart on the floor to begin this exercise.
• Hands should be placed palms down beside your torso.
• Slowly elevate your lower back, middle back, and upper back off the ground while inhaling (while the pelvis lifts up, lengthen from pelvis to sternum).
• Roll the shoulders back and pull the chest toward the chin with gentle movement.
• Thighs should be parallel to the floor and firmly pressed into the ground with all four corners of the foot.
• Take a few deep breaths and hold the posture for a minute or two.
• Repeat as much as five times.
Bow Pose (Dhanurasana)
It is possible that Dhanurasana might alleviate menstruation pain, stimulate reproductive organs and regulate menstrual flow. According to her, “it promotes circulation to the pelvic area, reduces stress from the abdominal organs, and also extends the neck, shoulders, and legs muscles.” Overall, it may help alleviate tension and alleviate feelings of worry.
• Laying on your stomach, arms at sides, is a good place to begin this exercise.
• Lie on your back with your legs bent and hands on your ankles.
• Take a deep breath in and lift your torso and legs off the floor.
• Hold the stance for 15 seconds and keep breathing.
• To release, move your torso and legs back toward the ground, release the grip on your ankles, and rest face down on the ground.
• A total of three times should be done in this manner.
• Yoga straps can be used for help if you can’t reach both of your ankles simultaneously.
Cat-Cow Pose (Chakravakasana)
Burnett favours the Cat-Cow Pose for women with PCOS.
Posture yourself in a tabletop position with your palms facing down, wrists and elbows under shoulders, knees under hips, and straight back ankles.
• As the flow carries you, you can curl your toes under or lower the tops of your feet.
• Take a deep breath in and simultaneously raise your chin and your tailbone while bending your elbows and lowering your tummy.
• Then, as you exhale, reverse the action by pulling your navel toward your spine while tipping your head toward your chest, tucking your tailbone and chin in.
• Repeat as many times as necessary to achieve the desired results.
People Also Search:
Which yoga is good for PCOS?
The pelvic floor and abdominal core may be strengthened as the hips are opened by Malasana. Bhanote claims this can help those with PCOS by boosting blood flow and circulation to the pelvic area, enhancing metabolism, and assisting digestion.
Which exercise is best for PCOS?
CARDIO. Walking, running, cycling or swimming are all good forms of moderate exercise that can aid in the treatment of PCOS. Increased insulin sensitivity helps lower the risk of cardiovascular disease and type 2 diabetes associated with this form of physical activity
Does surya namaskar reduce PCOS?
Blood sugar levels are lowered, and heart disease risks are reduced, when one does the 12 sun salutation positions. Particularly beneficial for women with PCOS, a condition that affects an increasing number of women nowadays.
