Best Yoga Asanas For PCOS and PCOD

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15 Best Yoga Asanas For
PCOS and PCOD

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TABLE OF CONTENTS
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What is PCOD and PCOS?
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Why does yoga work for PCOS and PCOD treatment?
Yoga poses to treat PCOD at home
Yoga poses to treat PCOS at home
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Precautions to take while doing yoga for PCOS and
PCOD
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What is PCOD and PCOS?
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What 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.

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• 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.

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What 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.

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• 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.

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• 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.

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• 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.

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Why does yoga work for PCOS and PCOD treatment?
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• 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.

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Yoga poses to treat PCOD at home
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• Some of the yoga exercises that can help manage
  PCOD are

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• Kapalbhati

• 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.

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• Yoni Mudra

• 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.

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• Pawanmukt Asana

• 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.

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• Halasana

• 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.

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• Dhanurasana

• 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.

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• Bhramari

• 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.

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Yoga poses to treat PCOS at home
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• Some of the most popular yoga asanas for PCOS are
  

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• Butterfly Pose

• 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.

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• 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.

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• 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.

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• 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.

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• Savasana (Corpse Pose)

• 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.

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• Padma Sadhana

• 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.

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Half Lotus Position
Makar Asana
Purna Salabhasana
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• 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.

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• Naukasana, or Boat Pose

• 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.

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• 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.

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• 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.

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• 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.

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• 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.

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Precautions 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.
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The 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.
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THANKS

• Does anyone have any questions?
• care_at_pregso.com
• 91 9019077183
• https//pregso.com/