Polycystic Ovary Syndrome (PCOS) and Polycystic Ovary Disorder (PCOD) affect millions of women worldwide, leading to hormonal imbalances, irregular periods, weight gain, and fertility challenges. While medical treatments help manage symptoms, yoga is a natural and holistic way to regulate hormones, reduce stress, and improve overall well-being.
In this video by MeghAlign, we guide you through powerful yoga asanas, mudras, and pranayama techniques designed specifically to support women dealing with PCOS and PCOD.
Yoga Asanas for PCOS & PCOD
1. Baddha Konasana (Butterfly Pose)
- Stimulates the ovaries and improves blood circulation in the pelvic region.
- Enhances fertility and relieves menstrual discomfort.
2. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
- Detoxifies the body and massages abdominal organs.
- Helps balance insulin levels and improve digestion.
3. Malasana (Garland Pose)
- Opens up the hips and stretches the pelvic muscles.
- Aids in improving reproductive health and digestion.
4. Bhujangasana (Cobra Pose)
- Stimulates the ovaries and enhances hormonal function.
- Strengthens the spine and improves metabolism.
5. Chakki Chalanasana (Mill Churning Pose)
- Targets abdominal fat and supports weight management.
- Enhances blood flow to reproductive organs.
6. Paschimottanasana (Seated Forward Bend)
- Reduces stress and balances hormones.
- Aids digestion and improves menstrual cycle regularity.
7. Dhanurasana (Bow Pose)
- Stimulates reproductive organs and strengthens the back.
- Improves digestion and reduces bloating.
8. Supta Baddha Konasana (Reclining Butterfly Pose)
- A deeply relaxing pose that relieves stress and anxiety.
- Enhances fertility and improves reproductive function.
9. Virabhadrasana (Warrior Pose 1, 2 & 3)
- Boosts stamina and strengthens the core and lower body.
- Improves blood circulation and reduces insulin resistance.
10. Supta Matsyendrasana (Reclining Spinal Twist Pose)
- Improves digestion and detoxifies the body.
- Stimulates the reproductive organs and relieves lower back tension.
Mudras for PCOS & PCOD
1. Yoni Mudra
- Helps balance hormones and calms the nervous system.
- Encourages emotional stability and inner peace.
2. Vayu Mudra
- Regulates the air element in the body, reducing bloating and digestive issues.
- Aids in calming stress and anxiety.
Pranayama for PCOS & PCOD
1. Kapalbhati Pranayama (Skull-Shining Breath)
- Detoxifies the body and improves oxygen supply.
- Boosts metabolism and helps in weight management.
2. Anulom Vilom (Alternate Nostril Breathing)
- Balances hormones and calms the mind.
- Enhances oxygen flow and reduces stress.
Additional Tips to Manage PCOS & PCOD Naturally
Along with yoga, incorporating these lifestyle changes can help manage PCOS/PCOD symptoms effectively:
Maintain a Balanced Diet
- Include fiber-rich foods, lean proteins, and healthy fats.
- Avoid processed foods, refined sugars, and excessive dairy.
Stay Hydrated
- Drink at least 8–10 glasses of water daily to flush out toxins.
- Herbal teas like spearmint tea can help regulate hormones.
Regular Physical Activity
- Engage in at least 30 minutes of exercise daily.
- Combine yoga with strength training or cardio for better results.
Prioritize Mental Well-being
- Manage stress through meditation, journaling, and deep breathing exercises.
- Ensure 7–9 hours of quality sleep every night.
Monitor Your Menstrual Cycle
- Track your periods and symptoms to understand hormonal patterns.
- Consult a doctor if cycles are highly irregular.
Limit Caffeine & Alcohol
- Reduce caffeine and alcohol intake to support hormone balance.
- Opt for herbal alternatives like green tea or chamomile tea.
Embrace the Healing Power of Yoga
Regular practice of these yoga asanas, mudras, and pranayama techniques, along with a healthy lifestyle, can bring significant relief from PCOS and PCOD symptoms.
Watch MeghAlign’s video, “Unlock the Power of Yoga to Transform PCOS and PCOD”, and take a step toward a healthier, more balanced life!
Start your journey today and experience the power of yoga for women’s health!
