Polycystic Ovarian Disease (PCOD) is a hormonal disorder that affects the ovaries, leading to irregular periods, weight gain, acne, mood swings, and fertility issues. Yoga is a natural therapy that helps manage PCOD symptoms by reducing stress, balancing hormones, and improving blood circulation to the reproductive organs.
🧎♀️ I Practised the Following Yoga Poses for PCOD Relief
1. Butterfly Pose (Baddha Konasana)
This simple yet powerful posture stretches the inner thighs and hips while stimulating the ovaries and uterus.
Benefits: Helps regulate menstrual cycles and relieves discomfort during periods.
How to Practise: Sit with your spine straight, bring the soles of your feet together, and gently move your knees like the wings of a butterfly.
2. Cobra Pose (Bhujangasana)
This pose strengthens the lower back and tones the abdominal organs.
Benefits: Improves hormonal function and helps in reducing stress.
How to Practise: Lie on your stomach, place your palms beside your shoulders, and lift your chest while keeping your pelvis grounded.
3. Bow Pose (Dhanurasana)
An energising posture that massages the pelvic region and activates the reproductive organs.
Benefits: Enhances metabolism and stimulates hormonal balance.
How to Practise: Lie on your belly, hold your ankles from behind, and lift both your chest and legs to form a bow.
4. Child’s Pose (Balasana)
This is a relaxing pose that calms the nervous system and relieves tension.
Benefits: Reduces anxiety and improves blood flow to the pelvic area.
How to Practise: Sit on your heels, bend forward with your forehead touching the floor, and stretch your arms forward.
5. Bridge Pose (Setu Bandhasana)
A gentle backbend that supports the reproductive and thyroid glands.
Benefits: Improves digestion and supports hormonal regulation.
How to Practise: Lie on your back, bend your knees, and lift your hips while keeping your feet and shoulders grounded.
6. Reclining Bound Angle Pose (Supta Baddha Konasana)
This restorative posture opens the hips and relaxes the abdominal area.
Benefits: Eases symptoms of PCOD and reduces fatigue.
How to Practise: Lie on your back, bring the soles of your feet together, and allow your knees to fall open to the sides.
7. Cat-Cow Pose (Marjariasana-Bitilasana)
A dynamic posture that increases spinal flexibility and massages abdominal organs.
Benefits: Encourages hormonal balance and eases menstrual cramps.
How to Practise: Come to a tabletop position, alternate between arching (cow) and rounding (cat) your back with deep breaths.
8. Alternate Nostril Breathing (Nadi Shodhana Pranayama)
This breathing exercise calms the mind and balances the energy flow in the body.
Benefits: Lowers cortisol (stress hormone), which contributes to PCOD.
How to Practise: Use your right thumb to close one nostril, inhale through the other, switch, and exhale — continue alternating nostrils.
🌿 Lifestyle Tips Along with Yoga
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Practise yoga daily for at least 30 minutes
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Maintain a balanced, low-glycaemic diet
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Avoid processed sugar and junk food
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Stay hydrated and include herbal teas
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Prioritise sleep and stress management
📌 Final Words
Yoga offers a safe, drug-free, and effective approach to managing PCOD naturally. It not only targets the physical symptoms but also works on emotional well-being, which is often impacted in PCOD.
