Though it may not seem like it, polycystic ovary syndrome (PCOS) is a pretty common condition. Over 1 in 10 American women have it, and they experience issues with fertility, hormones, and metabolism. More health problems linked to PCOS include high cholesterol levels, anxiety, and diabetes. These often manifest as a result of hormonal imbalance and insulin resistance.
Luckily, there’s one activity PCOS patients can try to improve their wellness: yoga. While this discipline focuses on bringing harmony between mind and body through relaxation and mindfulness, it can also help alleviate physical ailments.
Here’s more about yoga’s benefits for PCOS and what poses you can do for improved wellness.
The benefits of yoga for women with PCOS
1. Weight loss
PCOS can make you insulin-resistant, meaning your body is more likely to store fat and have high blood sugar levels. This can lead you to become overweight and obese—and these conditions pose further health risks, including diabetes and heart disease.
PCOS can make you insulin-resistant, meaning your body is more likely to store fat and have high blood sugar levels. This can lead you to become overweight and obese—and these conditions pose further health risks, including diabetes and heart disease.
Such weight gain is primarily addressed through nutrition, which is why a PCOS diet to lose weight focuses on consuming more fiber and protein while limiting sugar intake to prevent insulin spikes. However, this diet is only effective with exercise: physical activity increases daily calorie burn and lets your body use insulin more effectively. Here, yoga can help you build more lean muscle through the poses you hold, raise your resting metabolic rate, and burn more calories to lose weight.
2. It reduces anxiety and stress
PCOS can spike your cortisol levels, which is why you may feel more anxious and stressed. Such feelings can interfere with your daily life, affecting your home or work performance.
A study on the effects of yoga on PCOS reveals that this practice can help with stress management. It works through your sympathetic nervous system to deactivate your fight or flight response and your parasympathetic nervous system to return your body to a state of calmness. If you want to know how often you should practice yoga for stress reduction, you can start by holding sessions 2-4 times weekly to cultivate inner peace and improve mental clarity. You can even do 10-15 minutes of meditation daily, so it’s easier to fit into a busy schedule.
3. It regulates your hormones
Since you have PCOS, your ovaries produce high levels of androgens like testosterone, causing hormonal imbalance. This can contribute to acne, facial hair, and irregular periods. While you can address this through increased vitamin D and prebiotics intake, yoga can also help regulate your hormones.
Researchers found this benefit in a study where they used a holistic yoga program to study endocrine parameters in young adults with PCOS. After a few weeks, they found that participants who did sun salutations, postures, breathing, and relaxation had lower testosterone and overall improved hormone levels than those who didn’t.
The best yoga poses to improve wellness with PCOS
1. Cobra pose
This popular pose helps relieve and calm the stomach and strengthen the abdominal area to improve digestion. It may thus help your body process food better and prevent any cramping.
Start this pose by lying down on your stomach. Bend your arms at the elbows and place them facing down close to your chest. When you inhale, lift your head and neck. Hold the pose for 6 seconds before lowering your body back down.
2. Bridge pose
This backbend pose is meant to open the chest and stretch the thighs. Doing a bridge pose for yoga is good for PCOS pain because it relieves the lower back, thighs, hips, and ankles. This can provide relief and comfort even during your period if you repeat it 8-10 times.
Begin by lying on your back with your feet flat on the floor, shoulder-width apart. With your hands at your sides and palms facing the floor, push your hips up. Hold the pose for a few seconds before lowering your hips down to the mat.
3. Boat pose
This pose can help reduce body fat by toning your abdominal area. It can also improve blood flow to your reproductive system, easing irregular periods and pain.
To perform this pose, lie down on your back with your feet together. Place your arms beside your body and extend them towards your feet. Inhale while you raise your head, chest, and feet off the ground. Keep the fingers and toes straight as you hold the position before lying back down.
Yoga is a great way to improve your wellness as you live with PCOS. Try these poses during your next yoga session to experience its health benefits!
