Yoga for PCOD & PCOS

Yoga can be highly beneficial for managing PCOD (Polycystic Ovarian Disease) and PCOS (Polycystic Ovarian Syndrome) as it helps regulate hormones, improve insulin sensitivity, reduce stress, and support weight management. Here are some effective yoga poses:

1. Butterfly Pose (Baddha Konasana)

• Stimulates the ovaries and improves blood circulation to the reproductive organs.

• Helps relieve menstrual discomfort.

How to do it:

• Sit with your spine straight, bring the soles of your feet together, and flap your knees up and down gently.

2. Cobra Pose (Bhujangasana)

• Boosts metabolism and regulates hormones.

• Strengthens abdominal organs and improves digestion.

How to do it:

• Lie on your stomach, place your palms under your shoulders, and lift your chest while keeping your lower body on the floor.

3. Bow Pose (Dhanurasana)

• Stimulates reproductive organs and helps regulate menstrual cycles.

• Improves digestion and reduces stress.

How to do it:

• Lie on your stomach, bend your knees, hold your ankles, and lift your chest while pulling your legs up.

4. Child’s Pose (Balasana)

• Relieves stress and relaxes the nervous system.

• Reduces lower back pain and menstrual discomfort.

How to do it:

• Sit on your heels, stretch your arms forward, and rest your forehead on the mat.

5. Bridge Pose (Setu Bandhasana)

• Regulates thyroid function and improves blood circulation.

• Strengthens the lower back and relieves stress.

How to do it:

• Lie on your back, bend your knees, place your feet hip-width apart, and lift your hips while pressing your feet into the mat.

6. Cat-Cow Pose (Marjariasana-Bitilasana)

• Improves blood flow to the ovaries and relieves menstrual pain.

• Enhances spinal flexibility and reduces stress.

How to do it:

• Get on all fours, inhale while arching your back (Cow), and exhale while rounding your back (Cat).

7. Surya Namaskar (Sun Salutation)

• A complete body workout that helps with weight management.

• Balances hormones and improves metabolism.

How to do it:

• Perform a series of 12 poses in a flowing sequence.

Some more tips:

✔ Practice Pranayama (breathing exercises) like Anulom Vilom and Bhramari for stress relief.

✔ Maintain a healthy diet and avoid processed foods.

✔ Stay consistent with your yoga routine for the best results.