Yoga Poses for PCOD: Balance Hormones & Improve Reproductive Health

Table of Contents

• Introduction
• How Yoga Helps with PCOD
• Best Yoga Poses for PCOD
  • Bhujangasana (Cobra Pose)
  • Dhanurasana (Bow Pose)
  • Supta Baddha Konasana (Reclining Butterfly Pose)
  • Setu Bandhasana (Bridge Pose)
• Pranayama (Breathing Exercises) for PCOD
  • Nadi Sodhana (Alternate Nostril Breathing)
  • Bhamari (Bee Breath)
  • Kapalabhati (Skull Shining Breath)
  • Ujjayi (Victorious Breath)
• Lifestyle Tips for Managing PCOD
• Conclusion

Polycystic Ovarian Disease is a common hormonal condition affecting the reproductive age group among women. This involves the formation of various cysts in the ovaries, thus giving rise to issues like irregular menstrual periods, weight gain, acne, excessive growth of hair, and problems in fertility. PCOD also increases chances of diabetes, cardiovascular diseases, and mental disorders such as anxiety and depression. Though medical remedies, life-style modification are of utmost importance in dealing with PCOD. Yoga is an alternative natural therapy to restore normal hormonal balance, helps in stress reduction and overall well-being. Here we will highlight how yoga helps, and a few yoga poses for PCOD.

How Yoga Helps with PCOD

Yoga is a natural and safe way to restore the hormonal balance. It helps in the following ways:

1. Managing stress and reduction in cortisol for menstrual cycle regulation.
2. Improves insulin sensitivity and weight control.
3. Increases blood flow to the reproductive organs, fostering ovarian health.
4. Increases detoxification and natural hormone balances.
5. Increases metabolism and relaxation.
6. Strengthens endocrine system for overall improved hormonal function.

Best Yoga Poses for PCOD

Practicing specific yoga asanas can alleviate PCOD symptoms and enhance reproductive health. Here are some beneficial yoga poses for PCOD:

1. Bhujangasana (Cobra Pose)

Steps:

1. Lie on your stomach with legs extended and palms placed under your shoulders.
2. Press into your hands on the yoga blocks and lift your chest off the ground, keeping elbows slightly bent.
3. Keep a folded yoga blanket under your pelvic region for additional support.
4. Hold for 20-30 seconds while breathing deeply.
5. Lower back down and repeat twice.

Benefits:

1. Stretches the abdomen and massages the reproductive organs.
2. Opens the chest and increase flexibility in spine.
3. Stimulates intestinal movement.

2. Dhanurasana (Bow Pose)

Steps:

1. Lie on your stomach and pull your knees toward yourself using a yoga belt, reaching back to hold your ankles.
2. Inhale and lift your chest and legs off the ground, forming a bow shape.
3. Hold for 20-30 seconds, then release.

Benefits:

1. Stimulates the reproductive organs.
2. Relieves menstrual discomfort and constipation.
3. Stimulates digestion by massaging the abdominal organs.
4. Improves flexibility and posture.
5. Relieves stress and fatigue.
6. Opens the chest, neck, and shoulders.

3. Supta Baddha Konasana (Reclining Butterfly Pose)

Steps:

1. Start by lying on your back with your knees bent and soles together, allowing your knees to fall outward.
2. Place a bolster under your spine for support and roll a blanket and place it under your head for added comfort.
3. You can wrap the yoga belt around the legs to keep the feet together.
4. Relax your arms by your sides, palms facing upward.
5. Close your eyes, focus on your breath, and gently allow your hips to open, deepening the stretch without straining.

Benefits:

1. Stimulates the ovaries and uterus.
2. Improving blood circulation in the pelvic area.
3. Helps to regulate menstrual cycles and alleviate PCOD symptoms.
4. Encourages deep relaxation.
5. Reduces tension in the abdomen.

4. Setu Bandhasana (Bridge Pose)

Steps:

1. Lie on your back with your feet hip-width apart, flat on the mat.
2. Place a block or bolster under the base of your spine, keeping it there for support.
3. Press your feet into the mat and gently lift your hips, allowing the block or bolster to support the pelvis.
4. Place a cotton blanket under your head for added comfort and make sure that the shoulders reach the floor.
5. Keep your arms by your sides or extend them overhead for added length through the torso.
6. Stay here for several breaths, allowing the chest to open and the lower back to release.

Benefits:

1. Stimulates the thyroid and adrenal glands.
2. Improves blood circulation to the pelvic region.
3. Strengthens the back and core muscles.
4. Beneficial for women experiencing delayed periods.

Pranayama (Breathing Exercises) for PCOD

Breathing techniques can help reduce stress, balance hormones, and improve oxygen flow. Effective pranayama practices include:

1. Nadi Sodhana (Alternate Nostril Breathing)

Steps:

1. Sit in a relaxed meditative posture with a straight spine.
2. Use your right thumb to close your right nostril and your ring finger to close your left nostril.
3. Close the right nostril, inhale deeply through the left nostril. Close the left nostril and exhale through the right nostril.
4. Breathe in deeply through the right nostril.
5. Close the right nostril and exhale through the left nostril.
6. Continue this alternating pattern for 5–10 minutes.
7. After finishing, relax and breathe normally for a few moments.

Benefits:

1. Helps balance hormones and reduce stress.
2. Improves oxygen circulation and mental clarity.
3. Promotes relaxation and emotional stability.

2. Bhamari (Bee Breath)

Steps:

1. Choose a quiet place and sit in a comfortable meditative posture with a straight spine.
2. Gently close your eyes, relax your body, and take a few deep breaths.
3. Use your thumbs to close your ears, placing your fingers on your forehead or eyes.
4. Take a slow, deep breath through your nose.
5. Exhale while making a soft, steady humming sound like a bee.
6. Focus on the vibration in your head and throat.
7. Practice 5-10 rounds, maintaining a calm and steady breath.

Benefits:

1. Reduces anxiety and calms the nervous system.
2. Helps regulate mood swings and emotional well-being.
3. Lowers blood pressure and promotes better sleep.

3. Kapalabhati (Skull Shining Breath)

Steps:

1. Sit comfortably and take a deep breath.
2. Exhale forcefully through the nose while contracting the abdomen.
3. Continue short, rapid breaths for a minute.

Benefits:

1. Enhances metabolism.
2. Stimulates the abdominal organs.
3. Promotes hormonal balance.
4. Boosts energy levels.
5. Cleanses respiratory system.
6. Makes core muscles strong.

4. Ujjayi (Victorious Breath)

Steps:

1. Sit in a meditative posture with your spine straight.
2. Gently close your eyes and breathe in slowly through your nose while slightly constricting the back of your throat.
3. The air should make hissing sound as it passes through your throat.
4. Breathe out through your nose while maintaining the whispering sound.
5. Keep your breathing smooth.
6. Practice for 5–10 minutes for relaxation and improved breath control.

Benefits:

1. Helps regulate the endocrine system.
2. Improves oxygen supply to the brain and body.
3. Enhances mindfulness and focus.

Lifestyle Tips for Managing PCOD

1. Healthy Diet: Inculcate the habit of consuming a balanced diet rich in fibre, carbohydrates, proteins, and healthy fats while avoiding processed foods and sugary items. Include anti-inflammatory foods like turmeric, flaxseeds, and green leafy vegetables.
2. Regular Exercise: Combine yoga with moderate activities like walking, swimming, or cycling to maintain a healthy weight.
3. Stress Management: Practice mindfulness, meditation, or engage in hobbies to reduce stress. Avoid excessive caffeine and screen time.
4. Adequate Sleep: Ensure at least 7-8 hours of restful sleep to maintain hormonal balance. Establish a nighttime routine to improve sleep quality.
5. Hydration: Drink plenty of water to help flush out toxins and support metabolism. Herbal teas such as spearmint and green tea can also be beneficial.
6. Avoid Smoking and Alcohol: These can worsen PCOD symptoms and disrupt hormonal balance.
7. Maintain a Consistent Routine: Having a regular schedule for meals, exercise, and sleep can positively impact hormonal health.

Conclusion

PCOD can be effectively managed with a holistic approach that includes yoga, pranayama, and a healthy lifestyle. Regular practice of yoga poses for PCOD not only alleviates symptoms but also enhances overall well-being. By incorporating these practices into daily life, women with PCOD can achieve better hormonal balance, reduce stress, and improve reproductive health. Consistency is key, and adopting these lifestyle changes can lead to long-term benefits and a healthier life.