Best Yoga Asanas For PCOS and PCOD - PowerPoint PPT Presentation

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Best Yoga Asanas For PCOS and PCOD


This ppt shows you yoga asanas for PCOS and PCOD problems which normally occurs in woman.You can do these asanas at your home. – PowerPoint PPT presentation

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Title: Best Yoga Asanas For PCOS and PCOD

15 Best Yoga Asanas For

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

  • 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.

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.

  • 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.

  • 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

  • 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.

Why does yoga work for PCOS and PCOD treatment?
  • 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

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

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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

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

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

Half Lotus Position
Makar Asana
Purna Salabhasana
  • 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.

  • 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.

  • 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.

  • 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.

  • 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

  • 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.

Precautions to take while doing yoga for PCOS and
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.
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
  • Does anyone have any questions?
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