PCOS exercise
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Navnee Garg

PCOS exercise: 3 best yoga asanas

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a complex hormonal disorder that affects women of reproductive age. In this blog, we will discuss the essential exercises that can help in managing PCOS symptoms and treatment.

Role of Exercise in PCOS Treatment

PCOS management needs exercise and yoga. Along with a balanced  PCOS diet plan, exercising is equally important to see positive changes in improving PCOS symptoms. Though, exercising is equally important for each one of us, but much needed for PCOS as women with PCOS are insulin-resistant, and prone to obesity and developing Diabetes. The good part is that PCOS does not vigorous and high-intensity workouts always. Some specific yoga asanas and home-based workout can do wonders if done regularly. These asanas would help with reducing hormonal imbalance, and lowering high testosterone levels. This would indirectly reduce stress, acne, and excessive hair growth.

3 yoga asanas for PCOS

Unlock the therapeutic power of yoga to manage PCOS. Try practicing them 5 times a week for best results.

1. Chakki Chalasanas (Moving the Grinding Wheel).

Chakki Chalasanas is one of the best yoga poses for women dealing with PCOS. This asana is great for weight loss, reducing belly fat and regulating menstural cycle. 

Step 1: Begin in a Seated Position

Start with sitting on the floor with your legs spread wide apart. Join your hands, interlock your fingers, and turn your palms towards outside.

Step 2: Extend Your Arms

Extend your arms outwards so that the palms of your hands face you and the elbows are straight.

Step 3: Slide Your Hands

Begin sliding your hands horizontally to the ground in a circular manner, as if you were using a grinding wheel.

 Step 4: Bend at the Waist

Using the lower back, bend at the waist. Keep your arms straight and avoid bending your elbows.

Step 5: Inhale and Exhale

Inhale as the hands approach you and exhale as they go away.

Step 6: Cover Your Toes

Cover your toes as you move forward and backward in broad circular movements. In both clockwise and anticlockwise directions, repeat the process 10 to 15 times.

2. Naukaasana (Boat Pose)

This yoga asanas helps to reduce body fat, improve blood flow to the reproductive organs. This is an effective yoga for ovaries function, helps in regulating menstrual cycle and PCOS symptoms.

Step 1: Start in a Seated Position

Sit on the floor with your legs straight out in front of you, ensuring your body is stable and balanced.

Step 2: Engage Your Core

Engage your core muscles by drawing your belly button towards your spine. This will help you maintain control and stability throughout the pose.

Step 3: Lift Your Legs

Lift your legs off the ground, keeping them straight and parallel to each other. Your legs should be about 6-8 inches off the ground.

Step 4: Balance

Balance your body on your seat, keeping your back straight and your core engaged. Avoid leaning forward or backward.

Step 5: Engage Your Arms

Engage your arms by bringing them to your sides, with your palms facing down. This will help you maintain balance and control.

Step 6: Hold the Pose

Hold the pose for 10-15 seconds, breathing deeply and maintaining control. Avoid holding your breath.

Step 7: Release the Pose

Release the pose by slowly lowering your legs back down to the ground. 

3. Bhujangasana (Cobra Pose)

This asana is great for your gut health, improves digestion as well as reduces stress. It strengthens your abdominal area which can reduce PCOS symptoms like cramping and spotting.

 Step 1: Lie Down

Start by lying on your stomach: Begin by lying on your stomach with your arms at your sides and your legs straight. Make sure your body is aligned from head to heels.

Step 2: Inhale and Lift

Inhale and press your palms into the ground: As you inhale, press your palms into the ground and lift your chest and head off the ground. Keep your shoulders down and away from your ears.

Step 3: Arch Your Back

Arch your back and lift your chest: Continue to lift your chest and head, arching your back in the process. Keep your shoulders down and away from your ears.

Step 4: Engage Your Core

Engage your core muscles: As you lift your chest and head, engage your core muscles to maintain stability and control.

Step 5: Hold and Breathe

Hold the pose and breathe deeply: Hold the pose for 3-5 breaths, focusing on deep, steady breathing. Feel the stretch in your chest and shoulders, and the strength in your back muscles.

Step 6: Release

Release the pose: As you exhale, slowly release the pose and lower your chest and head back down to the ground.

These asanas when combined with a balanced and nutritious diet can do wonders in managing the PCOS symptoms. PCOS cannot be cured permanently, it can only be managed with a change in eating habits and lifestyle. Here is a diet plan for women dealing with PCOS –https://balancetheplate.com/pcos-diet-plan/

For Videographic demonstration of the asanas please click here-https://www.instagram.com/reel/C2jK77uRbpD/?igsh=dzJiN3Z1c3VjY3Zt

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