Polycystic ovarian syndrome (PCOS) is one health condition common in females of reproductive age caused by hormonal imbalance. Females diagnosed with PCOS often have raised the level of male hormones as well as insulin resistance and reduced levels of progesterone. Several of the general causes of PCOS include excessive stress, depression, anxiety, a perennial tension or faulty lifestyle.
Here are 5 Best yoga poses you should do regularly for PCOS treatment.
1. Navasana – Boat Pose
1. Sit with your knees bent, feet on floor.
2. Lengthen the spine, draw the belly in and widen the collar bones to open the chest.
3. Lean back on the tripod between sitbones and sacrum and lift your feet off the floor, bringing the shins level with the floor.
4. Maintaining the lift through the spine and keep the chest open, arms extend to the front parallel to the floor.
5. When possible straighten the legs out, still keeping the lift through the spine.
6. Stay for 2-5 breaths, work up to 10 breaths.
This pose helps to strengthen the back, abdominal muscles and improves digestion. It also puts controlled pressure in your abdominal region, raises blood flow to your reproductive organs and improves the functions of your ovaries.
2. Dhanurasana – Bow Pose
1. Lie down on your stomach with your feet slightly apart
2. Slowly, fold your knees up and hold your ankles with your hands.
3. Breathe in and lift your chest off the ground and pull your legs up and stretch it out.
4. Hold the pose for 12 -15 seconds
5. Slowly return to the starting position.
It Strengthens the whole back body and abdominal muscles, opens up the chest, neck, and shoulders. This pose also helps to enhance the functions of your reproductive organs, alleviates menstrual discomfort and normalizes the menstrual cycles.
3. Salabhasana – Locust Pose
1. Start by laying down on the mat face-down.
2. Tuck your arms into your chest.
3. Tuck your toes inside and slowly lift your legs up without bending your knees.
4. Then, lift your upper torso off the ground.
5. Your weight should rest on your lower ribs and abdomen.
6. Hold the pose for a few deep breaths. Release.
Helps to boost blood circulation to your reproductive organs, tones your abdomen and lowers back muscles, enhances the chest, arms, shoulder, and legs and opens your chest.
4. Marjaryasana and Bitilasana – Cat and Cow Pose
1. Come to the back position. I.e. come onto all fours on the mat, your wrists directly below your shoulders and your knees in line with your palms, directly under the hips.
2. Inhale and drop your back downwards and look up.
3. Exhale and arch your back up drop your head downwards to look at your knees.
4. Repeat this as many times as you want to.
5. Once you feel that there is too much pressure on your wrists, sit back and relax.
It massages plus stimulates your abdominal muscles as well as reproductive organs and improves the functions of your Central Nervous System.
5. Prasarita Padottanasana – Wide legged forward Bend
1. Now, move into the wide legged forward bend by twisting your body back to the front.
2. Stretch your legs apart as much as you can.
3. Come up and place your hands at your hips. Now, bend forward as much as you can and try to place your crown on the ground.
4. Your hands can either be placed on the mat in front of you or on your hips, or you can use your hands and hook your toes. You can also interlock your fingers behind you and stretch it out, allowing it to hang.
5. Finally, come up carefully, releasing from your posture and relax.
This posture acts your hips and lowers back pain by flexing your muscles within turn increase energy and aids blood circulation to your ovaries.
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