Physical fitness and, for many women, weight loss plays an important role in getting PCOS under control. Many may think this as challenging or might think that going to gym it the only option. For many thats not the case. A simple fitness routine like fast paced walking, stretching and Yoga can help them.
Lets look at few Yoga postures today. Yoga is an excellent choice of exercise for PCOS women. One, it helps in burning calories and increases metabolism and two, more importantly, few specific asanas have therapeutic edge over other forms of exercise because of its ability to target specific organs.
- 1. Pituitary gland, the master gland, where most of the hormones are produced.
- 2. The pelvic region, where Ovaries, Uterus and fallopian tubes are located.
NOTE: Yoga is a complete philosophy and it is important to do it right to get benefits. For beginners, its better to start with the right teacher. Exercises given below might look simple but needs to be done with care. Please do take right advice and precautions before practicing them.
Balasana (Child's pose)
- • Kneel on the floor. Your feet should be in the same line as your knees
- • Now ensure the space between the knees is as wide as your hips.
- • Gently lower your buttocks and place them between your feet.
- • Inhale and lift your arms above your head.
- • Stay there for two cycles of inhalation and exhalation and then slowly come up.
This is an excellent exercise to rejuvenate your pituitary gland. It relaxes and calms you down. Childs pose is also beneficial in lower back pain and leg pain.
Sarvangasana (head and shoulder stand)
- • Lie down on your back, straighten your legs
- • Join the feet. Place your hands on your hips and gently lift your legs off the ground, without bending them.
- • With the support of the elbows lift your hips off the ground as well. Stay in this position for a minute and gently lower yourself down.
Sarvangasana helps in Balancing the pituitary and thyroid hormones. And it helps burn the belly and hip fat.
Baddhakonasana (Butterfly pose)
- • Sit on the floor, spine erect.
- • Now bend your knees and bring your feet towards the pelvis.
- • The soles of your feet should touch each other.
- • Place your hands on your feet and grip them tightly.
- • Try to bring the heels as close to the genitals as possible.
- • Gently flap the legs up and down like the wings of a butterfly. Flap it 20 to 30 times.
This particular posture strengthens the pelvic floor muscles, improves metabolism, relieves menstrual pain and improves ovarian health.
Dhanurasana (Bow pose)
- • Lie on your tummy.
- • Hand and legs stretched out and straight.
- • Feet and palms facing upwards, forehead touching the ground.
- • Gently lift your chest off the floor, then lift your legs and thighs off the floor.
- • Next bend your knee and clasp your ankles with your palms.
- • Extend your neck completely so that your head is stretched back as far as possible.
Stretching abdomen and abdominal sides are major benefits of this Dhanurasana. This pose is also assists pancreas and helps them secrete right amount of insulin and glucagon.
Yoga in general is very good for conditioning our body. Apart from the 4 mentioned above there are many other poses that can help in wellbeing of the body, balacing hormones and exercises. For example Kapalbhati has tremendous health benefits. So its advisable to follow a systemic Yoga program if you want to derive all its benefits for PCOS.