How Yoga Can Help Balance Hormones in PCOD

Overview of PCOD and Yoga Exercise

PCOD stands for Polycystic Ovarian Disorder. It's a condition that affects women and is caused by higher levels of male hormones in the body. This can lead to problems with menstrual periods, and small cysts on the ovaries. It's actually pretty common, with about 5% to 10% of women between 18 to 44 years old experiencing it. People with PCOD may notice things like gaining weight, having more hair growth than usual, getting acne, and having irregular periods. It can also make it harder for some women to get pregnant if they want to.

Various forms of PCOD exercise and yoga have been shown to be effective in managing symptoms of PCOD. Yoga has been shown to lower the levels of male hormones in the body, and also help reduce feelings of anxiety and depression that can come with PCOD. It's a type of exercise that can be done by people of different fitness levels and ages, and it also includes a part about being mindful, which means it helps with relaxing and keeping moods balanced.

What are the Benefits of Yoga for PCOD?

Yoga is considered beneficial for women with Polycystic Ovary Syndrome (PCOS) or Polycystic Ovarian Disease (PCOD) due to its ability to address hormonal imbalances and promote overall well-being. Here are some key benefits of PCOD yoga:

• Regulates Hormones: Specific yoga poses for PCOD can stimulate the endocrine system, activating the ovaries and thyroid gland to promote hormonal balance.
• Improves Blood Circulation: PCOD yoga poses increase blood flow to reproductive organs, enhancing their function and promoting healthy ovarian function.
• Reduces Stress: Yoga includes relaxation techniques such as deep breathing exercises and poses like Shavasana that calm the nervous system, reducing stress levels that can exacerbate PCOD symptoms.
• Promotes Weight Management: Yoga poses like Paschimottanasana and Setu Bandhasana help strengthen abdominal muscles, improve digestion, and support healthy metabolic function, aiding in weight management.
• Enhances Emotional Well-being: PCOD can impact emotional health, and yoga not only provides physical benefits but also promotes mental and emotional well-being through poses that calm the mind and reduce anxiety.

Incorporating PCOD yoga asanas into a regular practice, alongside lifestyle changes like a balanced diet, regular exercise, stress management, maintaining a healthy weight, and adequate sleep can significantly help in managing PCOD symptoms and improving overall health.

Key Factors to Keep in Mind Before Beginning Yoga Asanas for PCOD Problem

Before starting a yoga for PCOD problem, it is essential to consider the following important points:

• Always consult your healthcare provider before beginning any new exercise regimen, especially if you have underlying medical conditions. They can offer personalized guidance based on your specific health needs.
• If you are new to yoga, begin slowly and gradually build up your practice. Start with beginner-friendly poses and listen to your body's cues to avoid strain or discomfort.
• Consistency is key to reaping the benefits of yoga for PCOD. Aim to practice at least three times a week, gradually increasing the duration and intensity of your sessions.
• Every body is unique, so it's vital to honor your individual limitations. Modify yoga poses as necessary to accommodate any physical challenges or discomfort, and avoid pushing yourself beyond your limits.
• While yoga can be beneficial for managing PCOD symptoms, it's important to adopt a holistic approach. Combine your yoga practice with other lifestyle changes such as a balanced diet, regular exercise, stress management techniques, and adequate sleep for comprehensive well-being.

Yoga Poses For PCOD

You can perform these 5 yoga poses at home to help you manage your PCOD: 

Malasana (Garland Pose)

This pose is aimed at strengthening the pelvic floor and abdominal core, while also opening up the hips. By doing so, it can potentially increase circulation and blood flow to the pelvic region, which in turn may help improve metabolism and aid digestion. This PCOD yoga pose benefits most of the females, as digestive issues and metabolism regulation can sometimes be affected by the condition.

• Stand with your feet slightly wider than hip-distance apart.
• Bend your knees and lower your hips toward the ground, coming into a squat position.
• Bring your palms together at your chest and use your elbows to press your knees open.
• Lengthen your spine, lift your chest, and breathe deeply.
• Hold this pose for 30 seconds to 1 minute.

Baddha Konasana (Bound Angle Pose)

By opening up the pelvic region, this pose encourages relaxation, potentially helping to reduce stress and relieve discomfort associated with menstruation. For individuals with PCOD, who often experience irregular or painful periods, this pose may offer some relief and relaxation.

• Sit on the floor and bring the soles of your feet together in front of you, allowing your knees to open out to the sides.
• Hold your big toes with your hands and sit up tall, lengthening your spine.
• Gently press your knees toward the ground and breathe deeply.
• Hold this pose for 1 to 5 minutes.

Setu Bandhasana (Bridge Pose)

This pose is associated with reproductive health, potentially aiding individuals who are dealing with issues related to fertility or menstrual cycles. Additionally, it helps improve lung capacity, offers relief during menstruation, and may be beneficial during pregnancy. The calming effect on the brain, reduction of stress and anxiety, and relief of tension in the back muscles can also be particularly beneficial for those managing PCOD-related symptoms.

• Lie on your back with your knees bent and feet hip-distance apart.
• Press your feet into the floor as you lift your hips toward the ceiling.
• Roll your shoulders underneath you and clasp your hands together, or simply keep your arms by your sides.
• Breathe deeply and hold the pose for 30 seconds to 1 minute.

Dhanurasana (Bow Pose)

This pose aims to stimulate the functions of the reproductive organs, potentially providing relief from menstrual discomfort and supporting normalized menstrual cycles. It also involves opening up the chest, neck, and shoulders, and strengthening the core muscles, which can be beneficial for overall physical wellness.

• Lie on your stomach with your arms by your sides.
• Bend your knees and hold onto your ankles.
• As you inhale, lift your chest and thighs off the ground, creating a bow shape with your body.
• Breathe deeply and hold the pose for 15 to 30 seconds.

Related: Mental Health and Menopause: Coping with Mood Swings and Anxiety

Chakki Chalanasana (Churning the Mill Pose)

This pose aims to modify the functions of the endocrine gland, potentially facilitating the optimum secretion of hormones. The movement involved in this pose also targets the abdominal area, making it a functional exercise for individuals looking to manage weight, an area of concern for many people with PCOD.

• Sit with your legs extended in front of you.
• Spread your legs apart, keeping them straight.
• Interlace your fingers and begin making large, circular motions with your torso, moving forward and then backward.
• Continue for 1 minute, then switch directions for another minute.

These PCOD yoga poses, when practiced regularly, can help in managing the symptoms of PCOD.