Title: Best Yoga Asanas For PCOS and PCOD
115 Best Yoga Asanas For
PCOS and PCOD
2TABLE OF CONTENTS
03
04
What is PCOD and PCOS?
01
02
Why does yoga work for PCOS and PCOD treatment?
Yoga poses to treat PCOD at home
Yoga poses to treat PCOS at home
05
Precautions to take while doing yoga for PCOS and
PCOD
3What is PCOD and PCOS?
4What is PCOD and PCOS?
- Some women can get pregnant the very first time
they try. For others, it can be more difficult.
Ovarian disorders like PCOS and PCOD are one of
the most common reasons for women to be unable to
have children. The good news is that yoga for
PCOS can help manage these conditions and improve
fertility. It proved to be especially effective
when dealing with PCOS and PCOD.
5- Yoga can be practiced by anyone but if youre not
careful, it can trigger a sprain or muscle pull
or stress a joint. Hence, it is important to
always practice yoga under the guidance of a
trained and experienced yoga practitioner. Pregso
puts you in contact with fertility yoga
instructors who can guide you through the asanas.
6What is PCOD and PCOS?
- PolyCystic Ovarian Disease (PCOD) and PolyCystic
Ovarian Syndrome (PCOS) are often used as
interchangeable terms but there is a slight
difference between PCOS and PCOD. Both conditions
are associated with the ovaries and can cause
hormonal fluctuations.
7- PCOD refers to a condition wherein the ovaries
have immature eggs that eventually turn into
cysts. Characteristic symptoms of PCOD include
weight gain in the abdomen, irregular periods,
male pattern hair loss and infertility.
8- PCOS is a metabolic disorder that is considered
more severe than PCOD. It makes the ovaries
produce higher than normal amounts of male
hormones and can result in the formation of
follicular cysts. It may also stop the release of
eggs and cause an ovulation. Characteristics
symptoms include obesity, hair loss and
infertility.
9- PCOD is more common but PCOS has more serious
complications. There is no known cure for either
condition but they can be managed with the right
diet, lifestyle and yoga at home.
10Why does yoga work for PCOS and PCOD treatment?
11- Stress is one of the contributors for PCOD and
PCOS. PCOS Yoga exercises help release this
stress and thus improve the symptoms of the
condition. It calms the mind and opens up the
pelvic area. At a very in-depth level, it
de-stresses and detoxifies the entire system.
These asanas also help with weight management
that can, in turn, reduce the intensity of the
symptoms being displayed and regularize menstrual
cycles.
12Yoga poses to treat PCOD at home
13- Some of the yoga exercises that can help manage
PCOD are
14- This is a breathing technique that flushes
toxins from the body. To practice kapalbhati
pranayam, sit cross-legged with your palms on
your knees, facing upwards. Take a deep breath
and exhale rapidly while pulling your stomach
towards your spine. There will be a hissing sound
made while exhaling. One round of Kapalbhati yoga
is measured as 20 repetitions.
15- The yoni mudra is one of the most popular forms
- of prenatal yoga. It calms the mind, strengthens
the nervous system and relieves mental anxiety.
To practice this asana, sit comfortably and press
the tips of your thumbs and index fingers
together while pointing downwards. Interlace the
other fingers while focusing on your breath. Take
a few deep breaths and stay in the position for
at least 5 minutes or more.
16- Pawanmukt asana is good for the digestive system
and helps release gas trapped in the digestive
system. Start this asana by lying flat on the
ground. Raise your legs vertically while inhaling
slowly. Bend both knees and lower your legs so
that the thighs rest against the abdomen.
Encircle the knees with both arms and bend your
head to bring your shin towards your knees.
17- When it comes to dealing with the PCOD problem,
the Halasana can help. It also reduces backaches
and improves sleep quality. Lie flat on the
ground and bend your legs upwards from the hips
while inhaling. Try taking your legs as far back
as possible such that your toes touch the ground
behind your head. Hold the position for a few
seconds and get back to the starting position
while exhaling.
18- This asana stimulates the ovaries and strengthens
the abdominal muscles. It also relieves stress
and menstrual discomfort. Start by lying on your
stomach with arms by the side of your body and
feet wide apart. Bend your knees and grab your
ankles while looking straight ahead. Stay relaxed
while breathing deeply.
19- This pregnancy yoga asana reduces blood pressure,
calms the mind, offers relief from headaches and
helps deal with hypertension. Sit straight with
your eyes closed and ears blocked by your index
fingers. Take a deep breath and press the
cartilage on your ears while breathing out and
making a humming sound like a bee. Repeat 3-4
times.
20Yoga poses to treat PCOS at home
21- Some of the most popular yoga asanas for PCOS are
22- This asana stretches the groin, inner thighs and
knees, eases fatigue and offers relief from
menstrual and menopausal symptoms. Sit straight
with your legs spread out in front of you. Bend
your knees and bring your feet towards your
pelvis with the soles touching each other. Hold
your feet and pull them closer. Breathe in and
out while flapping your legs up and down as fast
as possible.
23- Bharadvajasana (Bharadvajas Twist)
- This asana stretches the spine, hips and
shoulders, massages the abdominal organs and
improves metabolism. It also reduces stress and
strengthens the lower back.
24- Start by sitting with your legs stretched out in
front of you and arms beside your hips. Fold the
left leg with the foot towards your left buttock.
Fold the right knee and place the foot over your
left thigh. Extend your right arm behind your
back to grab the right foot. Inhale while
twisting your upper body and placing your left
hand under the right knee. Hold the pose for a
minute before exhaling and untwisting the body.
25- Chakki Chalanasana
- (Moving the Grinding Wheel)
- This asana tones the uterine muscles and opens up
the groin and chest. Sit with your legs extended
outwards and apart. Interlace both hands and
stretch the arms out in front of you at shoulder
height. Take a deep breath and move your upper
body to the right and front to form an imaginary
circle. As you go backwards, exhale. Repeat this
movement 5-10 times in each direction.
26- When it comes to relaxation, this is the ultimate
asana. Lie flat on your back with both palms
facing upwards and eyes closed. Relax all your
muscles and focus your attention on your entire
body going slowly from the head to the toes.
27- This is a deep, gentle meditative technique that
relieves mental and physical stress. It is a
combination of different yoga asanas, breathing
techniques and meditation. The asanas involves
include the half lotus position, makar asana,
ardha sulbhasana, purna salabhasana ,bhujan
asana, viprit salabhasana, dhanur asana, nauka
asana, ardh pawan mukt asana, purna pawan mukt
asana, shalbha asana and natarajasana.
28Half Lotus Position
Makar Asana
Purna Salabhasana
29- Bhujangasana, or Cobra Pose
- This asana increases flexibility, strengthens the
spine, stimulates the abdominal organs and
relieves stress. Lie flat on your stomach with
your legs stretched out and hands on the floor
below the shoulders. Press your thighs and feet
firmly into the ground and lift your chest while
straightening the arms and inhaling. Push your
ribs outwards and hold the pose for up to 30
seconds. Release while exhaling.
30- This asana strengthens the abdominal muscles,
regulates blood sugar level and eases stress. Lie
on your back with arms by your side and feet
together. Stretch your fingers towards your toes.
Exhale while lifting your chest and feet off the
ground. 3-4 times.
31- Keep lifting the upper and lower part of your
body until your weight rests mainly on the
buttocks. Keep your eyes, fingers and toes in a
straight line and hold your breath. Keep the
position for a few seconds and exhale slowly
while getting back into the original position.
Repeat it 3-4 times.
32- Setu Bandha Sarvangasana, or Bridge Pose
- This asana eases menstrual difficulties and
stimulates the abdominal organs while also
reducing stress, anxiety and depression. Lie flat
on your back and begin by bending your knees with
both feet on the ground as close to your buttocks
as possible.
33- Setu Bandha Sarvangasana, or Bridge Pose
- Exhale and raise your tailbone off the floor.
Clasp your hands below the pelvis while the arms
are stretched out. Lift your buttocks with the
knees directly over your heels and shoulder
blades pressed firmly against your back. Maintain
the pose for up to 1 minute and release while
exhaling.
34- Malasan, or Garland Pose (Yoga Squat)
- Malasana helps deal with irregular periods and
indigestion. Squat with your feet together and
heels on the floor. Separate the thighs as wide
as possible and lean forward while exhaling.
Press the elbows towards the inner side of the
knees and bring the palms together in a
salutation mudra.
35Precautions to take while doing yoga for PCOS and
PCOD
The most basic precaution to take while
practicing yoga is to listen to your body. Do not
overexert or do anything that is painful. Always
practice yoga in a quiet, clean place. Practice
the asanas on the ground or on a mat never on
the bed or a mattress. The early mornings are
ideal for this. Always try to practice yoga on an
empty stomach and in the presence of an
experienced teacher.
36The Bottom Line
Yoga can be very beneficial in the treatment of
PCOD and PCOS as long as it is practiced under an
experienced teacher. Your teacher should be able
to guide you on the proper way to practice a pose
and help you understand your limits. You can join
a class for this or get personal classes from a
yoga teacher. If the latter is something youre
interested in, Pregso can help. Depending on your
needs, Pregso can help you find a trained yoga
practitioner to teach you in the comfort of your
home.
37THANKS
- Does anyone have any questions?
- care_at_pregso.com
- 91 9019077183
- https//pregso.com/