Yoga Asanas For Polycystic Ovarian Disease (PCOD) : 7 Yoga Poses To Relieve Symptoms
Introduction: Seven effective yoga poses for PCOD
Yoga is an ancient practice known for its many physical and mental benefits, including improved flexibility and muscle strength, better concentration and stress relief. But did you know that yoga can also be beneficial for those suffering from polycystic ovarian disease (PCOD)?
PCOD is a disorder that affects many women, and can cause a variety of symptoms such as irregular menstrual cycles, fertility problems, acne, and weight gain. Fortunately, certain yoga poses have been proven to help reduce the severity of these symptoms. In this blog post, we will look at seven effective yoga poses that can be used to help alleviate the symptoms of PCOD.
Content
- Balasana – Child’s Pose
- Paschimottanasana – Seated Forward Bend
- Bhujangasana – Cobra Pose
- Ardha Matsyendrasana – Half Spinal Twist Pose
- Sukhasana – Easy Pose
- Setu Bandha Sarvangasana – Bridge Pose
- Halasana – Plow Pose
1. Balasana – Child’s Pose
The Balasana – Child’s Pose is a popular yoga pose for relieving symptoms of polycystic ovarian disease (PCOD). This restful pose helps to calm the mind, reduce stress and anxiety, and provide relief from abdominal cramps.
To begin, start on your hands and knees. Move your feet together and allow your toes to touch. Move your hands forward and lower your buttocks to your heels. Stretch your arms forward and press your palms into the ground in front of you. Relax your neck and let your forehead rest on the ground.
Remain in this pose for five to ten deep breaths. If it’s difficult for you to sit up straight, you can place a pillow or bolster between your legs for support.
When coming out of the pose, slowly move your hands back towards you and use them to help you rise up to a seated position.
This simple yet effective yoga pose can be used to reduce physical discomfort associated with PCOD and promote overall mental wellbeing. Regular practice of the Balasana – Child’s Pose can help reduce symptoms of PCOD and improve quality of life.
- Read More: The Different Types of Yoga
2. Paschimottanasana – Seated Forward Bend
Paschimottanasana, or seated forward bend, is a great yoga pose for those with polycystic ovarian disease. This pose is great for relieving stress and anxiety associated with the condition, and it can also help reduce some of the physical symptoms, such as bloating and abdominal pain.
To get into this pose, sit on the floor with your legs extended in front of you. Connect with your center by drawing your gut button in towards your spine. On an inhale, reach your arms above your head with palms facing each other. On an exhale, reach forward and try to touch your toes with both hands. On the off chance that you can't arrive at your toes, simply reach to the furthest extent that you would be able and hold the stretch. Focus on lengthening your spine, and maintain the position for five deep breaths.
The benefits of Paschimottanasana include increased flexibility, improved digestion, and reduced tension in the back and shoulders. It also helps to reduce fatigue and regulate hormones associated with polycystic ovarian disease. Regular practice of this pose can help improve overall health and wellbeing.
3. Bhujangasana – Cobra Pose
Bhujangasana or Cobra Pose is a very effective yoga asana to ease the symptoms of Polycystic Ovarian Disease (PCOD). It helps to improve the functioning of the ovaries and strengthens the abdominal muscles.
To get into Bhujangasana, you will need to begin by lying on your stomach with your legs stretched out behind you. Place your hands on either side of your chest and slowly lift your upper body off the floor as far as you comfortably can. Gently press your hips and thighs into the floor, making sure that you are not straining your neck. Hold this position for 10-20 seconds, breathing in and out deeply and evenly.
Bhujangasana can be done daily if it does not cause any discomfort. If you experience any pain or discomfort while doing this pose, it is best to reduce the intensity of the pose or stop altogether. This pose can also be beneficial for improving posture and relieving stress. Remember to focus on your breath while doing this pose and keep your spine long and relaxed.
4. Ardha Matsyendrasana – Half Spinal Twist Pose
Ardha Matsyendrasana, also known as Half Spinal Twist Pose, is a wonderful yoga asana for those with polycystic ovarian disease (PCOD). This pose helps to improve digestion and relieve abdominal discomfort, which can be a common symptom of PCOD.
To begin, sit on the floor with your legs outstretched in front of you. Twist your right knee and bring it towards your chest. Place your right foot outside your left thigh, with your right knee and hip calling attention to aside. Put your left elbow outwardly of your right knee and curve your middle to the right. Gently press down on your right knee with your left elbow to deepen the twist. Keep both sides of your torso equally long and take five deep breaths. To release the pose, untwist and return to the starting position.
When practicing Half Spinal Twist Pose, remember to keep the neck and shoulders relaxed and maintain a steady and gentle breath throughout the posture. This pose is especially beneficial for PCOD as it relieves abdominal discomfort and aids digestion. Practicing this pose regularly can help reduce symptoms of PCOD and promote overall wellbeing.
5. Sukhasana – Easy Pose
Sukhasana, or Easy Pose, is a seated yoga posture that can help those with polycystic ovarian disease (PCOD). It is a very calming and soothing posture that encourages relaxation and mental clarity. In this pose, you sit with your legs crossed and your spine erect.The physical benefits of Easy Pose include improved posture and flexibility in the hips and thighs, as well as increased core strength. On an emotional level, Easy Pose helps to cultivate patience, acceptance, and peace of mind.
To practice Easy Pose, begin by sitting on the floor with your legs extended straight out in front of you. Bend one knee and cross it over the other leg so that your feet are resting on the floor. If this position is uncomfortable, you can use a yoga bolster or block to support your spine. Place your hands on your knees or rest them on the floor beside you. Draw your shoulder blades down your back and lift up through your spine. Keep your chest open and your chin slightly tucked towards your throat. As you breathe deeply, stay in the pose for 1-2 minutes or longer.
Easy Pose is a great posture for those with PCOD because it helps to relax both the body and mind. It also provides some gentle stretching that can help to relieve tension and discomfort in the body.
6. Setu Bandha Sarvangasana – Bridge Pose
Setu Bandha Sarvangasana, or Bridge Pose, is a great yoga posture for relieving symptoms associated with Polycystic Ovarian Disease (PCOD). It helps to reduce abdominal pain, reduce bloating, and regulate menstrual cycles.To begin this pose, lie on your back and bend your knees. Place your feet flat on the floor and bring your heels as close to your buttocks as possible. Next, press your arms firmly into the floor and use them to lift your hips up towards the ceiling. Breathe in deeply, and hold the pose for as long as is comfortable, breathing steadily throughout.
When you release the pose, roll down one vertebrae at a time until you are lying flat on your back. To deepen the pose, place a block or bolster under your lower back to increase the stretch.
Bridge Pose helps to increase circulation to the abdominal organs, including the ovaries. It is also great for toning the abdominal muscles and stimulating digestion. Regular practice of this pose can help to reduce fatigue and improve energy levels.
7. Halasana – Plow Pose
Halasana, or Plow Pose, is a restorative yoga pose that can be beneficial for those suffering from polycystic ovarian disease (PCOD). This pose is said to help improve digestion, reduce stress, and improve circulation. It can also help to reduce menstrual pain and bloating.
To get into the pose, begin by lying flat on your back with your arms at your sides and your legs straight. Slowly raise your legs up over your head until your toes are pointed towards the ground. As you hold this pose, focus on your breath and try to relax. If you experience any discomfort, come out of the pose.
Once in the pose, you can focus on breathing deeply while engaging your abdominal muscles and buttocks. You can also use blocks or blankets to support your hips if needed. When you’re ready to come out of the pose, slowly lower your legs back down to the floor.
Halasana is an excellent pose for relieving tension in the body, as well as improving digestion and circulation. It is also said to help reduce symptoms associated with PCOD such as menstrual pain and bloating.
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