Polycystic Ovarian Syndrome also known as PCOS is a condition that troubles about 10 million women in the world. It is an endocrine disorder that causes physical and mental health issues. As the name suggests, cysts are formed in ovaries due to the condition. If not treated, it may even lead to infertility. The most significant sign of PCOS is irregular periods. In fact, irregular periods and PCOS go hand in hand. If you miss your periods for three consecutive months, the chances of PCOS is high. Since Polycystic Ovarian Syndrome is connected to hormonal imbalance, yoga will help more than medicines. Here are 10 yoga poses for irregular periods and PCOS.
Irregular periods and PCOS is often triggered by stress. Relaxing the pelvic religion will improve blood circulation and calm the mind. Badhakonasana or Butterfly pose is a simple pose to relax the pelvic region and reduce fat in thighs. You need to be on a flat surface for this yoga pose. Sit straight with your spine erect. Keep the legs spread in the front and slowly bend your knees to bring the feet near the pelvis. Stop when the soles of the feet are touching each other and pull the heels close to the genitals. Now, press the thighs and knees down the floor. Begin flapping both legs in a controlled motion like the wings of a butterfly. Continue it for one minute.
Bharadvajasana also known as Bharadvaja’s Twist is another easy-to-do yoga pose for irregular periods and PCOS. This will balance the blood pressure and compose the nervous system. Sit on a flat surface with legs stretched in front and arms resting on both sides. Bend your knees and bring them close to your left hip. Let the weight of the body on the right buttock. Keep the left ankle on the arch of the right foot. Twist the upper body to the right side. Balance the body with the right hand on the floor and the left hand on the right thigh. Maintain the pose for one minute. Gently revert to the initial posture. Now repeat the process on the opposite side. Try to twist your body a little more each time.
Naukasana or boat pose is perfect for those who put on weight due to PCOS. Abdominal fat will reduce blood flow to the reproductive organs. This will further worsen the symptoms of Polycystic Ovarian Syndrome. Practising the boat pose regularly will put pressure on the abdominal region and burn fat. Lie down on your back with feet joined and arms resting beside the body. Inhale and lift your head, chest, and feet off the ground. Exhale while stretching both arms towards the feet. Keep the body in a straight line while breathing. Maintain the pose for 30 seconds and relax. Keeping the eyes fixed on the toes will help you to keep the body in line.
Viparita Shalabhasana or superman pose is another yoga pose for irregular periods and PCOS treatment. As the name suggests, you will be stretching your body as if you are trying to fly like superman. This exercise will tone the abdomen and lower back muscles while quickly fixing the irregular menstrual cycle. Lie on a flat surface on your stomach with toes on the ground. Keep the legs close to each other. Stretch the arms in front and lift the head, chest, arms, thighs, and legs off the floor. Lifting the thighs may be tough at first. Push yourself slowly. You will be able to lift the thighs off the ground in a few days. Maintain the position for 30 seconds and relax.
Mill Churning Pose or Chakki Chalanasana is one of the most fun yoga poses for irregular periods and PCOS. It is known for normalising the functions of reproductive organs by regulating hormone secretion. Sit on a flat surface with keeping the spine straight. Lift the arms at shoulder height and stretch to keep the palms clasped together (like holding on a handle). Imagine a circle around your body and move the upper part of the body in a circular motion. Inhale while moving forward and exhale while moving backwards. Keep up with the circular motion for one minute.
Many women suffer from Polycystic Ovarian Syndrome triggered by mood disorders like anxiety and depression. Medicine or regulating body functions will not help them unless your emotions are under control. Nispanda Bhava or unmoving observations is one of the perfect yoga poses for PCOS triggered by mood disorders. Controlling stress is beneficial in the treatment for irregular periods and PCOS even if it isn't triggered by mood disorders. Nispanda Bhava is a way to practice conscious relaxation. Sit on a flat surface with reclining your back against the wall. Spread the legs by keeping a comfortable distance between the feet. Let shoulder and neck relax. Rest the hands on the thighs. Keep the palms upwards. Maintain the position for about 10 or 15 minutes while engaging in passive listening.
It is a breathing exercise to treat PCOS. Regularly practising it will shed abdominal fat and eliminate toxins from the body. The term Kapalbhati means 'the forehead to shine' - Kapal means forehead and Bhati means 'to shine'. Sit in Lotus pose and keep the back erect. Take a deep breath through your nose until the lungs are full of air. Now, exhale through nose forcefully. When you are doing it right, your stomach will pull inside each time you exhale. On your first trial, the abdomen muscles are likely to hurt a little after a minute or two. Gradually increase the time every day. Doing it for about 15-20 will not only cure Polycystic Ovarian Syndrome but give you a flat tummy.
Wind Release Pose also known as Pawanmukt Asana is one of the beginner's yoga poses for irregular periods and PCOS. It is known for strengthening the abdominal muscles and increase blood flow to the pelvic region. Pick a flat surface and lie on your back. Wrap your arms around both the knees and bring them into your chest while inhaling. While wrapping the arms around knees, hold on to opposite elbows, forearms, wrists, or fingers for better grip. Tuck the chin into the chest while keeping the head on the floor. Press the sacrum, tailbone, shoulders, back of the neck, and the whole spine down onto the floor. Keep the legs, arms, feet, and hip relaxed. Hold the position for eight breaths. Relax the arms and legs while exhaling.
Plough Pose or Halasana is also a popular yoga pose to fix an irregular menstrual cycle. It is an advanced pose which might not be suitable for beginners. This inverted pose stretches the spine which will soothe the nervous system. The name that comes from the desired result of the pose, not the posture it involves. The pose rejuvenates the mind and body. It massages the internal organs and detoxes the body. It is not recommended during periods and soon after pregnancy. Begins with corpse pose and lift the legs and hips with abdominal muscles while inhaling.
Bring the torso up to a perpendicular position to the floor. Once the legs are fully extended, slowly lower the toes to the floor. Use both hands to support your back. Align the hips over the shoulders and un-tuck your toes and press the top of the feet into the floor. Lift your tailbone higher and draw the inner groin into the pelvis. Try to hold the pose for up to five minutes. It should not be performed without supervision until you have mastered the pose.
Dhanurasana or bow pose another yoga pose to fix irregular menstrual cycle triggered due to stress and anxiety. Lie on your stomach on a flat surface. Bend your knees and bring your heels toward the hips. Lift your arms backwards and reach to hold the ankles. Kick back strongly to enter the pose. Even though it is a simple pose, you may not be able to touch the ankles on the first day. Push your threshold gradually. People with back or neck injuries must not perform bow pose.