One in every 5 women in India is believed to be affected by PCOD, and many don’t even know it until much later! Polycystic Ovarian Disease (PCOD) is increasingly becoming one of the most common health concerns among women today, generally affecting those in their reproductive years.
It is a condition where a woman’s ovaries release many immatures or we can say some partially mature eggs, which can transform into cysts over time. This often results in hormonal imbalances and disrupts the menstrual cycle.
Now why is it becoming so common? Modern lifestyle factors such as lack of physical activity, poor diet, chronic stress, irregular sleep patterns, and excess exposure to environmental toxins can contribute to PCOD. Further, factors like hormonal imbalances, insulin resistance, and inflammation can also complicate the condition, making it difficult to maintain reproductive health and overall well-being.
Symptoms of PCOD
It is generally noted that PCOD starts showing symptoms around the time of the first menstrual cycle, at the time of puberty, but it certainly develops with time, leading to weight gain over the years. Some of the common signs of PCOD include:
- Rise in androgen levels: It pertains to high levels of male hormones that can lead to excessive facial and body hair, as well as male-pattern baldness.
- Irregular periods: One of the most experienced symptoms. Many females experience irregular or delayed periods due to problems with egg maturation.
- Difficulty getting pregnant: There are many cases in which hormonal imbalances can prevent eggs from maturing and being released, which affects ovulation and makes it harder to conceive.
- Hair loss or thinning of hair: As mentioned above, there can be excess male hormones that can cause hair to thin or fall out.
- Acne: It has been noticed that the imbalance of hormones may lead to acne on the skin.
- Weight gain: Many women with PCOD experience weight gain or have difficulty losing weight. However, there are certain Yoga Exercises that can help in Weight Loss also.
Top Yoga Asanas to Help Manage PCOD Naturally
While we agree that medical intervention is necessary, natural remedies like yoga can play an important complementary role. It not only helps balance hormones but also reduces stress, improves metabolism, and promotes better reproductive health.
Here’s a look at some of the top yoga asanas that can help manage PCOD naturally:
Cobra Pose (Bhujangasana)
It is a backbend that stretches the chest, shoulders, and spine while strengthening the back muscles. Here’s how it benefits us-
- Stimulates abdominal organs and ovaries.
- Improves blood circulation to the pelvic region.
- Strengthens the back and reduces stress.
How to do it:
Firstly, lie on your stomach, place your palms under your shoulders, and slowly lift your chest while keeping your lower body grounded. Hold for 15–30 seconds.
Bridge Pose (Setu Bandhasana)
A yoga posture that includes lifting the hips while lying on the back. It creates a bridge-like shape with your body and is beginner-friendly.
Benefits:
• It balances thyroid function.
• Strengthens the hips, core, and spine.
• Helps alleviate mild depression and stress.
How to do it:
Lie on your back, bend your knees, and place your feet flat on the floor properly, hip-width apart. Further, lift your hips toward the ceiling, clasp your hands under your back, and stay for 30–60 seconds.
Butterfly Pose (Baddha Konasana)
A significant yoga pose involves sitting with the soles of the feet together and allowing the knees to drop outward, looking like a butterfly’s wings.
Benefits:
- Regularly performing this opens the hips and inner thighs.
- Improves blood circulation to the reproductive organs.
- Provides a relieve to menstrual discomfort.
How to do it:
Sit with your spine straight, bring the soles of your feet together, and let your knees fall outward. Next, gently flip your knees like butterfly wings or hold the pose steady.
Alternate Nostril Breathing (Nadi Shodhana Pranayama)
It is a yoga breathing technique where an individual alternately inhales and exhales through one nostril while keeping the other closed. This practice is believed to balance the body’s energy flow and can help with relaxation and focus.
Benefits:
• Helps in reducing stress and anxiety
• Balances the overall hormonal system
• Improves mental clarity
How to do it:
One should sit comfortably, close their right nostril with their thumb, inhale through the left nostril, close the left nostril with their ring finger, and exhale through the right nostril. Continue the pattern for 5–10 minutes.
Tips for Practicing Yoga for PCOD
- Firstly, one should practice these yoga poses regularly but remember to be gentle; overexertion can lead to discomfort.
- Concentrate on breathing deeply during each pose.
- One should combine yoga with a healthy diet and lifestyle for optimum results.
- Further, it is important to consult a healthcare provider or a certified yoga instructor before beginning any new routine.
Yoga is indeed a holistic approach to managing PCOD naturally by addressing not just the physical symptoms but also the emotional and hormonal imbalances. Anyone struggling with PCOD can include these asanas in their daily routine and these can help you feel more energized, balanced, and in control of your health journey. We understand that it becomes difficult to manage everything effectively but let us tell you that you can try the Yoga Group classes at Anytime Fitness India, conducted by professional Yoga instructors. These classes offer a great perspective into Yoga and help grasp the details with ease.
If you’re not a member yet, check out the Anytime Fitness Gym Membership HERE!
