10 Yoga Poses for PCOS to manage irregular periods: From Boat Pose to Surya Namaskar

PCOS is a hormonal imbalance which has multiple small cysts inside the ovaries. These little cysts are the follicles which contain fluid inside it. The reason for this hormonal imbalance is the changes in the menstrual cycle of women. Yoga is an historical practice that is important and helpful in managing PCOS in a better way when compared to other exercises or medication. Yoga poses for PCOS are not merely an exercise that relaxes your mind and body, but a key component in enhancing your lifestyle. Yoga serves as an effective remedy for this hormonal imbalance by fostering harmony within your mind, body, and spirit. 

There are numerous yoga poses for PCOS assisting people in handling different issues. At the point when a person is entirely healthy, it is still advisable to consistently practice yoga and stretching. If you are dealing with PCOS, try these yoga poses recommended by Bollywood actresses. Consequently, below are some recommended yoga positions that enhance mindfulness and circulation. Keeping that in consideration, the yoga teachers selected four of their preferred poses to assist in reducing symptoms of PCOS. 

It improves the abdominal core as well as the pelvic region of the body. Until your body acclimates to this position, you may use one or two blocks for support under your glutes. Shilpa Shetty suggests to take guidance from the professionals from yoga centres in Mumbai or any other place near you.

• Begin with your feet positioned roughly the width of a mat apart.
  
• To get the position of this yoga pose for PCOS, lower down your knees and try getting a posture of a chair.
  
• Place your hands together in a prayer pose. To keep the chest uplifted, you can allow your thumbs to press against your chest bone.
  
• Ensure that your back is straight as you need to press your upper side of elbows against your knees.
  
• Now, start stretching your lower back and take your shoulders towards the inside.
  
• Maintain this position for a few seconds.
  
• Take rest and repeat the stance a total of three times. 

The bridge yoga pose for PCOS helps alleviate stress and anxiety. To begin this yoga position, you should lie on a mat on your back, bending your knees and keeping space between them.

• Keep your arms under your body.
  
• Breathe in and raise your lower back from the floor slowly, followed by your mid-back, and then your upper back.
  
• Gently roll your shoulders backward and attempt to lower them as much as you can.
  
• Align your thighs parallel to one another and the ground and slowly pushes down all four corners of your feet into the floor.
  
• Take deep breaths and maintain this position for one to two minutes.

The Cat-Cow position is yet another yoga posture for PCOS that serves as a natural remedy. Here’s how you can proceed:

• Maintain your balance such that your knees are below hips, hands positioned in such a way that they are below your shoulders, and elbows are aligned under your shoulders.
  
• Bend your elbows, lower your stomach, raise your chin, and elevate the base of your tailbone while inhaling and moving back along your spine in a wave.
  
• Alter your stance while exhaling, contract your back, gently draw your chin and tailbone in, bringing your chin nearer to your chest.

The butterfly yoga position for PCOS aids in enhancing lower body flexibility and promotes overall relaxation.

• Position yourself on the mat in a relaxed manner and extend your legs.
• Join your feet as shown in the image.
• Bend your knees and pull your heels in while keeping your feet together as you let your knees fall outwards.

Bollywood actress like Kareena Kapoor and Alia Bhatt suggests to prefer yoga throughout the life to live healthy life. Bhujangasana is one of the yoga pose performed by many celebrities.

• Lie down and rest on your stomach side.
  
• Keep your hands straight and parallel to your shoulders.
  
• Following this, begin to breathe and then raise your hands while ensuring your abdominal region stays on the mat.
  
• Make sure your arms are extended and stretch your shoulders while gently pulling back.
  
• Be in the same position for a few seconds, then return back slowly to a comfortable position and have rest.

Additionally, it effectively alleviates stress, benefits digestion, and provides a pleasant stretch for your back. 

Kapalbhati pranayama is an excellent breathing technique that aids in managing weight. It is a significant shat kriya practice that eliminates all harmful air within your body.

• Sit upright and firmly, resting your palms on your thighs.
  
• Inhale and exhale vigorously by drawing your navel in and toward your spine.
  
• As you exhale, you will sense the air moving into your lungs and abdomen.
  
• Continuously say it with your eyes closed and attune to your body.

This spinning action assists the endocrine gland's operation, ensuring optimal hormone release while massaging your liver, kidneys, uterus, and reproductive organs.

• To execute this yoga position for PCOS, sit with your legs crossed on your mat, keeping your legs separated and your back straight.
• You should raise your arms to shoulder level with your palms meeting.
• Breathe deeply, and as you take in breath, rotate your floating ribs in a clockwise circular motion. The clear example is to picture yourself moving your upper body and hands in an extremely large circle. Ensure that you are breathing in while moving forward and breathing out while moving backward.
• Do this PCOS yoga exercise 5-10 times in a clockwise direction and then in exactly the same frequency, follow the same exercise in the opposite direction i.e. anti-clockwise.
• Soon, you will start to feel stretching in your arms, thighs, and even your abdomen.

It is one of the suitable yoga pose for PCOS to reverse the symptoms and observe optimum results. Additionally, it improves blood circulation all over the body.

• Assume the tadasana stance and then extend the legs parallel.
  
• Now breathe out and lower your upper body to the floor, placing your palms directly under your shoulders.
  
• Make sure your body is aligned, and you sense pressure in your upper body leaning towards your arms.
  
• Maintain this position for a few seconds, then gradually return to the initial stance.

Various women with PCOS observe inconsistency in menstrual cycles and, in the end, infertility. Practicing the boat yoga pose for PCOS regularly can help alleviate several symptoms. The boat yoga asanas for PCOS helps in reducing body fat and enhances blood flow to the body's reproductive organs. This is among the most beneficial PCOS yoga exercises that positively affects ovarian function.

• Lie down on your back and bring your feet together.
  
• Place your arms next to your body and stay relaxed.
  
• Inhale deeply, position your hands near your feet, and lift your head, chest, and feet off the ground.
  
• Maintain your fingers and toes in a straight position, and exhale fully while ensuring your navel and abdominal muscles engage correctly.
  
• Hold the pose for several seconds, then go back to a comfortable position. 

Surya Namaskar is among the most effective yoga poses for PCOS that aids in correcting hormonal imbalance.

• Be in a prayer position, facing towards the morning sun.
  
• Breathe deeply and fold your hands together in a prayer position.
  
• Exhale as you lean at the waist and extend your arms forward, bending your knees, placing your hands on your feet.
  
• Bend your right knee and extend your right leg behind you, raising your left leg into the athletic position.
  
• Form a position in the shape of V with your body by moving your upper body downwards and lifting your hips and tailbone upwards.
  
• Breathe in deeply and prepare for the cobra pose with your hands positioned slightly ahead of your shoulders, in front of your hips.
  
• Lift your chest and lean back to begin the cobra pose.

Reduces stress levels: PCOS is often linked to elevated stress and anxiety. The emphasis of yoga on mindful movement, breathing practices (Pranayama), and relaxation methods like Savasana (Corpse Pose) soothes the nervous system, lowers cortisol levels (the stress hormone), and promotes a feeling of well-being.

Regulates hormones: Certain yoga positions are believed to stimulate the endocrine glands, such as the ovaries and thyroid. Poses such as Bhujangasana (Cobra Pose), Setu Bandhasana (Bridge Pose), and Sarvangasana (Shoulder Stand) may activate these glands and help with hormonal balance.

Enhances insulin sensitivity: Insulin resistance is quite prevalent in PCOS and raises the risk of developing type 2 diabetes later on. Consistent yoga practice can enhance insulin sensitivity as it aids in boosting glucose absorption by the cells and enhances metabolic function.

Helps in weight control: Weight gain frequently poses a concern and affects many individuals with hormonal imbalance. Yoga poses for PCOS can help burn calories, and poses like Chakki Chalanasana (Moving the Grinding Wheel) and Sun Salutations enhance metabolism and minimize fat accumulation in the abdominal region.

Regulates menstrual cycles: Yoga may assist in balancing the menstrual cycle by managing hormones and reducing stress levels. Yoga positions for PCOS that focus on the pelvic region can enhance blood flow in that area and assist in stimulating the ovaries.

Enhances blood flow to reproductive organs: Certain yoga asanas are designed to boost circulation to the pelvic area and reproductive organs, thereby improving their efficiency.