Research shows that 20% of Indian women have PCOS (Polycystic Ovarian Syndrome). This lifestyle disorder, which is characterised by symptoms like irregular menstruation, excessive facial hair, uncontrollable weight gain, etc., is manageable with a strict diet and regular exercise. Yoga is one such physical activity that one can choose from if they want to tackle PCOS on all fronts.
Asanas that target particular body parts can help regulate and balance hormones by targeting those areas of the body. PCOS and obesity are inversely correlated. There are yoga asanas that target particular body areas and aid in weight loss because obesity, especially extra weight around the abdomen, is one of the symptoms of PCOS. Stretching poses, particularly those that target the pelvic and abdominal areas, are good for women’s health.
By harmonising and regulating hormones, these yoga postures are beneficial. Stretching exercises, particularly those that target the pelvic and abdominal areas, are good for women’s health since they help to manage PCOS.
Malasana, Bhujangasana, and Setu Bandhasana are the yoga asanas that, according to research, effectively aid in PCOS treatment and weight loss around the abdomen.
Here are some Asanas that you must practise your life
1. Malasana Asana
Our hips, thighs, glutes, and core are all immediately worked out in the pose known as Malasana. Start by standing with your feet wide apart in a proper squat stance, then join your palms so that your knees are behind your elbows.
2. Setu Bandhasana
While perform Setu Bandhasana, lie back with your knees bent and your feet parallel with a space at shoulder level between them. Lift your lower spine as high as you want to by utilising the glutes, core, and quadriceps muscle. With at least 30 seconds, maintain the posture. Bridge Posture improves pelvic muscles, reduces back pain, and helps you lose weight around your midsection.
A component of Surya Namaskar is the Cobra Pose, or Bhujangasana. The technique involves resting on your stomach, elevating your upper body, and stretching your neck so that it looks straight up. Your back and abdominal muscles are stretched by the posture. It increases agility and aids with weight loss.
Other important key elements in fighting against PCOS
“Besides this (yoga), treating illnesses like PCOS and PCOD can be done by making lifestyle adjustments and inculcating healthy habits,” in research to additional variables that need to be taken into account for combating PCOS. A balanced diet, adequate rest, and weight management (because it’s one of PCOS’s adverse effects) are all beneficial.
Protein-rich foods like egg whites, sprouts, etc. are part of a balanced diet for those with PCOS. Additionally, it is crucial to consume as few carbohydrates as possible, which means avoiding foods high in carbohydrates like bread, rice, potatoes, etc. When trying to lose weight, keeping a regular sleep schedule is crucial. To efficiently reduce weight, make sure to establish a strict sleep routine, get at least six hours of sleep each night, and complete your REM cycle.
With things considered, there are particular foods, drinks, routines, and behaviours that work or don’t work for each body type. Whenever it came to choosing the proper food or routine, knowing your dosha (body composition) is beneficial. This is why it’s crucial to practise yoga frequently and understand the science of healthy nutrition.