According to studies, 20 percent of Indian women suffer from PCOS (Polycystic Ovarian Syndrome). Marked by symptoms like irregular menstruation, excessive facial hair, uncontrolled weight gain, etc., this lifestyle disorder can be controlled with strict diet and physical activity. One can pick any physical activity that provides all-round benefits for combating PCOS—yoga is one such activity.
Arunima Singh, Founder & CEO of Shvasa Yoga, provides insights and the best yoga asanas to control lifestyle disorders like PCOS.
Yoga and PCOS
On obesity, hormone imbalance and PCOS, Arunima Singh says, “There are yoga asanas that work on specific parts of the body, and therefore, help in controlling and balancing hormones.”
Obesity and PCOS are proportional to each other. Since obesity, particularly excess weight around the abdominal region, is one of the symptoms of PCOS, there are yoga asanas that work on specific parts of the body and help in losing weight.
She also added, “For women’s health, asanas that involve stretching the body, especially around the abdominal and pelvic regions are beneficial.”
These yoga poses help in controlling and balancing hormones. For women’s health, asanas that involve stretching the body, especially around the abdominal and pelvic regions, are beneficial when it comes to controlling PCOS.
The most beneficial yoga asanas for PCOS
According to Singh, the yoga asanas that help in losing weight around the abdominal region and combating PCOS effectively are Malasana, Bhujangasana, and Setu Bandhasana. Here’s a guide to practicing these asanas –
1. Malasana
Malasana directly engages your core and hips as well as your thighs and glutes. Begin by placing yourself in a complete squat position with feet wide apart, join your palms in such a way that your knees are behind your elbows.
2. Bhujangasana
Bhujangasana or Cobra Pose is part of Surya Namaskar. It is done by lying on your stomach, lifting your upper body and stretching your neck to look straight in the upward direction. The asana stretches your abdominal muscles as well as back. It improves agility and helps in losing weight.
3. Setu Bandhasana
To do Setu Bandhasana, lie on your back and bend your knees with a shoulder-level gap between the parallel feet. Engaging the glutes, core and quadricep muscles, lift the lower back up as much as you can. Hold the position for at least 30 seconds. Bridge Pose helps in losing weight around your core, strengthens pelvic muscles, and alleviates back pain.
Other key factors for combating PCOS
On other factors that need consideration for combating PCOS, Arunima Singh said, “Apart from this (yoga), managing conditions like PCOS and PCOD can be done by making lifestyle changes and inculcating positive habits. Consuming a balanced diet, sleeping well, as well as managing one’s weight (since this is one of the side effects of PCOS) are helpful.”
A balanced diet in PCOS entails protein-rich foods like egg whites, sprouts, etc. It is also of utmost importance to keep carbohydrates intake to the minimum, i.e. avoiding carb-heavy foods like breads, rice, potatoes, etc.
Maintaining a disciplined sleep cycle is important when it comes to losing weight. Ensure to create a rigorous sleep schedule to complete your REM cycle, and sleep for at least six hours to effectively lose weight.
All said, there are certain types of foods, beverages, habits and routines that suit or do not suit each body type. Knowing your dosha (body composition) is helpful when it comes to following the right diet and routine. This is why it is important to understand the art of eating right along with practicing yoga regularly.
