If you've been diagnosed with PCOS, then I don't have to tell you that living with this disorder comes with a multitude of challenges.
According to the Centers for Disease Control and Prevention, Polycystic Ovary Syndrome affects 6 to 12 percent of women during their childbearing years, and roughly 75% of women are underdiagnosed or misdiagnosed. Contrary to what many people believe, PCOS is not just a reproductive health issue, it's a lot more complicated than that.
PCOS is an endocrine disorder that affects the release of the hormone, insulin, from the pancreas. Insulin gets released by the pancreas to regulate blood sugar levels by converting blood sugar into energy. PCOS causes the body to be resistant to insulin. This means that our bodies don't know how to convert blood sugar into energy, which results in the body releasing more insulin to make up for this deficiency. Excess insulin in the body causes a rise in the male hormone, testosterone, which attributes to the many symptoms of PCOS (ovarian cysts, delayed ovulation, irregular or missed periods, excess facial hair, acne, obesity/weight gain, mood disorders, anxiety, depression, fatigue, disordered eating, sleep disorders, high blood pressure, & memory loss). If left untreated, PCOS can cause type II diabetes, heart disease, endometrial cancer, & infertility.
When I first got diagnosed with PCOS, I hadn't had my period for nine months, my hair was falling out, I was suffering from severe anxiety & depression, and I was infertile. In order to balance out my hormones, I had to make a lot of changes to my lifestyle. My doctor recommended that I get at least 45 minutes of exercise a day, but I was never a big fan of working out. That's when I started diving deeper into my journey with yoga. Yoga was a gentle practice that helped me become more aware of my body and helped me feel better not just physically, but emotionally & spiritually, as well.
As I learned more about the benefits of yoga, I established a deep understanding of how yoga can effectively treat PCOS. Yoga is a great way to naturally balance hormones & blood sugar levels, improve insulin resistance, increase metabolism, and improve over all well-being. Studies show that practicing yoga can significantly reduce testosterone, improve menstrual frequency, and reduce glucose, lipid, & insulin resistance values.
As a woman with PCOS, I have found that yoga helps balance my hormones, alleviates my pain, and allows me to better manage stress and my overall mental health.
I decided to put together a list of some of my favorite poses, along with a full sequence, that you can add to your daily routine to help you treat and manage your symptoms.
All of these poses focus on opening up the Sacral Chakra which is associated with the reproductive organs. Practicing these asanas daily will help improve function of the reproductive organs, reduce pelvic pain, combat fatigue, alleviate anxiety, and so much more!
RESTORATIVE POSES:
Wide-Legged Child's Pose (BALASANA)
Child's Pose is a great restorative pose that can soothe the mind. Gently resting your forehead onto the mat is known to help reduce stress & anxiety. Spreading the knees out wide is a great way to open the hips and increase blood flow in the pelvic region which can reduce pelvic pain associated with PCOS.
From a tabletop position, lower your hips and sit back on your heels, bringing the big toes together. Spread your knees out as wide as is comfortable and then extend your arms out in front of you with your palms facing down. Allow your chest to rest in between your thighs and relax your forehead down. Hold for several breaths.
2. Cat/Cow Pose (BITILASANA/MARJARYASANA)
These two poses are most commonly practiced together. Moving between the two in a rhythmic way helps to warm up the spine and abdomen. Practicing both of these poses will warm up the core muscles, aid in digestion, relieve menstrual cramps, and even promote better sleep.
From a tabletop position, make sure your shoulders are in line with your wrists and your hips are stacked above your knees. As you inhale, arch the back gently, drop your belly down towards the floor, and lift your gaze up. Roll the shoulders down the back and keep the chest open. On an exhale, press down through your palms, draw your navel in towards your spine as you round through the upper back, tucking your chin in to your chest. Take several rounds, syncing breath with movement.
3. Garland Pose (MALASANA)
This asana, also known as the Yogi Squat, is another great pose to open the hips & the pelvis. This pose increases blood flow which can help regulate periods, improve metabolism, and aid in digestion.
Start by standing, bringing your feet about as wide as the front of your mat, with your toes pointing outwards. Ground down through your heels as you slowly squat down, sinking the hips down towards the floor. Spread out your thighs, placing them slightly wider than your torso. Slightly lean forward so that your torso comes between your thighs, bring your hands together in prayer position, and then press your elbows against your inner thighs while also pressing the thighs into your elbows. Keep your spine tall and lengthened with your shoulders down and away from your ears. Hold for several deep breaths.
3. Pigeon Pose (KAPOTASANA)
This pose is one of my favorite hip openers. Not only does this pose relieve lower back pain, but it also improves circulation in the reproductive system by stimulating blood flow in the visceral organs.
Begin in Downward Facing Dog. Bring the right foot in and place it down on the mat behind the left wrist. Adjust your shin so that it rests comfortably onto the mat (the more parallel the shin is to the front edge of your mat, the deeper the stretch will be). Extend the left leg straight back with the top of the left foot resting on the mat. Come up onto the fingertips and walk the torso slightly up with the chest lifting and broadening. Draw the shoulder blades down the back and lengthen the tailbone down towards the mat. Take several deep breaths. Repeat on the other side.
4. Wide-Legged Forward Fold (PRASARITA PADOTTANASANA)
This pose opens up the hips wider and increases blood flow into the visceral organs. This inversion is also a great way to improve mental function by providing the brain with more blood & oxygen. If you find yourself suffering from brain fog, commonly associated with PCOS, this is the pose for you! This pose also helps calm the nervous system and is known to relieve anxiety and stress.
Bring yourself to face the long edge of your mat, standing in Mountain Pose. Separate your feet out wide, bringing them about 3 1/2 to 5 feet apart. Slightly pigeon your feet so that your heels are farther out from your toes. Bring your hands over to your hips and slowly hinge yourself forward at the hips. Keep your spine straight as you relax the crown of your head down towards the floor. Allow your fingers to find either the floor, your ankles, shins, or toes. Hold for several breaths. To release, bring your hands back over to your hips and slowly lift yourself back up with a flat back.
5. Cobra Pose (BHUJANGASANA)
This asana is a great way to relax and stretch out the pelvic region. It improves blood circulation and stimulates the abdominal organs for better digestion. This is a great pose to combat digestive issues such as constipation and bloating. This is also a great way to improve mental clarity; lifting up through the chest allows for more oxygen into the lungs which helps nourish the brain.
Begin lying down onto your belly. Allow the tops of your feet to rest on the mat, with your feet slightly apart. Bring your hands underneath your shoulders, hug the elbows into the side body as you lift your chest up. Roll your shoulders down and away from your ears and lengthen the crown of your head up towards the sky. Hold for several breaths before releasing back down onto the mat.
6. Bow Pose (DHANURASANA)
This is my favorite asana for PCOS relief. This pose is like a gentle massage for the internal organs. It stimulates reproductive organs, relieves menstrual discomfort, reduces inflammation, and can relieve ovarian cyst pain. This pose is also a wonderful way to improve the overall functionality of the reproductive organs.
Lie on your belly with your arms along side your body with the palms face down. Bend your knees and bring the back of your heels closer towards your glutes, keeping your knees about hip-width distance apart. Reach your hands back and grab your ankles or your feet. Engage your quad and inner thigh muscles as you lift your thighs and your chest off of the mat. Keep your pelvis and your tailbone rooted down into the mat. Hold for several breaths, breathing deeply into the lungs and the belly. To release, gently bring your legs back down onto the mat and allow your arms to release down by your sides.
7. Bound Angle Pose (BADDHA KONASANA)
Also known as Butterfly Pose, this asana stretches out the hips & the groin, increases blood flow, and can even relieve anxiety. It is also known to regulate function of the ovaries & soothe menstrual discomfort.
Begin in Staff Pose with your legs extended out in front of you. Bend your knees and bring the soles of your feet together. Let your knees gently fall open to either side, allowing them to rest comfortably down towards the mat (option to use pillows under the knees for extra support). Grab your toes, ankles, or shins and ground down through your sit bones, lengthening the crown of your head up towards the sky. Keep the spine tall and lengthened as you slowly hinge forward, bringing your chest closer towards your feet. Hold for several breaths and gently release by coming up with a flat back.
8. Half Lord of the Fishes Pose (ARDHA MATSYENDRASANA)
This seated twist pose is a great way to stimulate the digestive system. Breathing into gentle twists invite energy into the spine that helps to promote proper digestion. This pose warms up abdominal muscles and can reduce pain associated with bloating, ovarian cysts, and menstrual cycles.
Begin seated in Staff Pose with the legs extended straight out in front of you. Bend your right knee, place your right foot to the outside of your left thigh, and then bend your left knee, resting your left foot to the outside of your right sit bone. Bring your right hand behind you, extend your left arm up, and then hook your left elbow to the outside of your right knee as you twist your torso over to the right. Continue to lengthen up through the spine, keeping your shoulders down and away from your ears. Hold for several breaths. With every inhale, focus on lengthening up more through the torso, and with every exhale, focus on twisting deeper. Repeat on the other side.
9. Reclined Bound Angle Pose (SUPTA BADDHA KONASANA)
Reclined Bound Angle pose is a great restorative pose that holds all of the same amazing benefits of a Seated Bound Angle. This hip opening stretch is great for calming the nervous system, relieving stress, and reducing lower back pain. The best part about this pose is that you can do it in the comfort of your own bed!
Begin lying down on your back. Bring the soles of your feet together and allow your knees to fall open (you can use a pillow or a bolster under the knees for extra support). You can bring your arms up and overhead, relax them along side your body (palms face up), or you can place one hand on your low belly with the other over your heart. Close your eyes and allow yourself to settle into this pose, breathing deeply into the hips and the belly. Take several rounds of breath (or take a nap)!
ACTIVE POSES:
Boat Pose (PARIPURNA NAVASANA)
This active asana engages the core and is a great way to strengthen the abdominal muscles and the pelvic region. It is also known to regulate the function of the pancreas, reduce blood sugar levels, and improve thyroid function.
Begin in a seated position with your knees bent in front of you. Engage your core muscles and begin to tilt back slightly. Grab on to the backs of your thighs and lift your legs up, bringing your shins parallel to the mat. Draw your shoulders down and away from your ears, lengthen the crown of your head up, and then extend your arms straight out in front of you with your palms face up. Use your core to balance on your sit bones. Hold for several deep breaths.
2. High Crescent Lunge (ANJANEYASANA)
High Lunge is a great way to stretch out the hip flexors while also strengthening the lower body. Lunges work the large muscle groups in the lower body to build muscle, reduce fat, and stimulate metabolism. This pose also helps to open the Sacral Chakra which is associated with the reproductive organs.
Starting in Downward Facing Dog, step your left foot down in between your two hands, stacking the left knee over your ankle. Keep your right leg straight, coming on to the ball of your right foot. On an inhale, sweep your arms up and overhead. Draw your shoulders down and away from your ears and keep your hips square to the front of your mat. Engage your core and inner thigh muscles to keep your balance. Hold for a few deep breaths. To come out of the pose, release your hands back down onto the mat, press yourself back up into Downward Facing Dog, and repeat on the other side.
3. Warrior II (VIRABHADRASANA II)
Warrior II is another great pose for opening up the Sacral Chakra. This powerful asana stretches out the hips, strengthens the lower body, stimulates digestion, and can promote mental clarity & focus.
Begin in Downward Facing Dog. Step your left foot forward in between your two hands to bring yourself into a runner's lunge. Pivot your back heel down, bringing it parallel the the back of your mat. Keep your left knee bent and in line with your ankle and then cartwheel the arms up, extending them out to the side, bringing them parallel to your mat. Make sure your front heel is in line with the arch of your back foot. Tuck your tailbone under, lengthen up through the spine, and set your gaze over your left fingertips. Hold for several breaths & switch sides.
4. Extended Side Angle (UTTHITA PARSVAKONASANA)
Extended Side Angle pose both strengthens and stretches. Stretching the side body, in this way, is a great way to increase energy levels and boost your mood. This pose also stimulates abdominal organs, relieves constipation, and reduces menstrual discomfort.
Begin in Warrior II pose. Place your front forearm on top of your front thigh. Reach your opposite arm up and over, bringing the bicep to frame your ear. Keep your chest rotated outward, lengthening the ribs up towards the sky, and root down through the outer edge of your back foot. Hold for several breaths. To come out of this pose, press down through the front leg and lift yourself back up into Warrior II. Repeat on the opposite side.
5. Triangle Pose (TRIKONASANA)
Triangle pose stretches out and opens the area surrounding the hips. This pose stimulates abdominal organs, improves digestion, alleviates anxiety, promotes reproductive function, and is known to be therapeutic for infertility.
Begin in Warrior II. Straighten your front leg and begin to reach the front hands towards the front of edge of your mat. Begin to bring the upper body down and allow your front hand to rest on your thigh, shin, ankle, or toes. Lift the back arm up towards the sky, stacking the shoulders. Do your best to keep your torso in line with your front thigh and lengthen the ribs up towards the sky. Hold for several breaths. To release, gently lift the torso and come back into Warrior II. Repeat on the opposite side.
Now let's throw them all together!
YOGA FLOW FOR PCOS
Gradually add these poses in to your daily routine and you'll start to feel better!
Be gentle with yourself,
Love and honor your body,
and love yourself unconditionally.
Stay well & keep shining
Sending you all my love & healing energy
-Faith
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