PCOS or Polycystic Ovarian Syndrome is becoming an increasingly more common health condition among women of reproductive age. So much so that the entire month of September has been named PCOS Awareness Month to bring to attention the alarming rate at which the health condition is affecting women. It is caused by higher-than-normal levels of the hormone known as androgens. Hormonal imbalance, high insulin levels, and obesity, apart from genetics, are believed to be some of its common causes, although the exact reason behind it is still unknown. If you have been diagnosed with this medical condition, one advice that your gynaecologist will give you is to keep your weight under check.
The Channel 46 has collaborated with Nikita Agrawal, Founder of Isira Yoga, who suggests 5 yoga asanas to lose weight and guides you through the steps of each of these poses. She also lists the benefits and cautions to be maintained for each of these yoga poses.
1. Baddha Konasana (Bound Angle Pose)
Instructions to reach the pose
- Sit with your legs straight out.
- Bend your knees and allow them to fall open to the sides.
- Draw the soles of your feet together and use your hands to open them like a book.
- For a little advanced practice, lean forward by flexing your hips while keeping a straight spine.
Benefits
- Improves posture
- Hip opener helps with PCOS-related issues
- Recovery for runners
2. Setu Bandhasana (Bridge Pose)
Instructions to reach the pose
- Lie down on your back, bend both knees (knees facing the ceiling and hip-width apart)
- Move the feet closer to the buttocks and press the feet into the floor.
- Inhale and lift the hips up.
- Press down into the arms and shoulders to lift the chest up.
- For advanced practice take the hips up higher
Caution
Those with neck, back, or shoulder injuries should not perform this asana
Benefits
- Stretches the chest, neck, spine, and hips.
- Strengthens the back, buttocks, and hamstrings.
- Helps alleviate stress and mild depression.
- Stimulates the lungs, thyroid glands, and abdominal organs.
- Brings Hormonal balance which is essential for curing PCOS
- Improves digestion.
3. Dhanurasana (Bow Pose)
Instructions to reach the pose
- Lie on the ground (on the stomach) facing downwards.
- Bend your legs backwards and catch the ankles with the hands
- Lift your chest and thighs off the mat and come up on your navel.
- Breathe normally while holding the posture.
- To release, exhale slowly and come back to the starting position.
Caution
- Spondylitis
- Back or neck injury
- Hernia
Benefits
- Stretches the abdominal muscles
- Improves spine flexibility
- Improves hip flexors
- Helpful is stimulating reproductive organs.
- Cures PCOS symptoms
Read: 5 Yoga Asanas For Healthy Skin
4. Naukasana (Boat Pose)
Instructions to reach the pose
- Lie on your back, with your feet joined together.
- Place your arms resting beside your body.
- Inhale and lift your head, chest and feet off the floor with your hands stretched towards your feet, keeping fingers and toes straight.
- Breathe normally while holding the posture.
- Feel the tension in your navel and abdominal muscles.
Benefits
Helps reduce body fat, improves blood flow to the reproductive organs, and enriches the function of the ovaries which aids in curing PCOS
Cautions
- Asthma and heart patient
- Avoid during pregnancy
Read: 5 Yoga Asanas To Improve Your Sex Life
5. Malasana (Garland Pose)
Instructions to reach pose
- Squat with feet flat on the floor
- Knees wide apart and elbows pressing against the insides of the knees
- Hands folded together in front of the chest in namaskar
- Use elbows to push the knees wide apart.
- Keep Spine straight
- Breathe normally while holding the posture
Caution
People with knee problems may avoid performing this asana.
Benefits
- Hip opener
- Relaxes and tones the glutes and hamstrings.
- Stretches and tones the inner thigh muscles.
- Helps keep reproductive organs healthy.
- Cures PCOS by increasing circulation and blood flow to the pelvic region.
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