Two Yogasanas to Manage PCOD Symptoms: Practice for 10 Minutes Daily

Polycystic Ovary Syndrome (PCOD) is a common hormonal disorder among women, affecting their menstrual cycle, fertility, and overall health. Symptoms include irregular periods, weight gain, acne, and excessive hair growth. While there are several treatments available, incorporating yoga into your daily routine can significantly help manage PCOD symptoms naturally.

Here are two effective yogasanas that can be practiced for just 10 minutes every day to alleviate the symptoms of PCOD:

1. Bhujangasana (Cobra Pose)

The Bhujangasana or Cobra Pose is a backbend that helps stimulate the abdominal organs, improves blood circulation to the reproductive organs, and balances the hormonal system. This asana helps in regulating the menstrual cycle, reducing abdominal bloating, and relieving pelvic discomfort.

How to Perform Bhujangasana:

1. Lie flat on your stomach with your legs extended and the tops of your feet touching the ground.
2. Place your palms on the floor under your shoulders, elbows close to your body.
3. Slowly inhale and press your palms into the ground, lifting your chest off the mat while extending your back.
4. Keep your elbows slightly bent and your thighs and pelvis grounded to the floor.
5. Hold the position for 20-30 seconds while breathing deeply.
6. Slowly exhale and return to the starting position.

Benefits for PCOD:

• Relieves stress and promotes a calm mind, which is vital for hormone balance.
• Improves blood circulation to the pelvic region.
• Stimulates the ovaries and can help in regularizing menstrual cycles.

2. Setu Bandhasana (Bridge Pose)

Setu Bandhasana or Bridge Pose is another beneficial asana for managing PCOD symptoms. It strengthens the lower back, improves blood flow to the pelvic area, and helps in balancing the thyroid gland, which plays a role in regulating hormones.

How to Perform Setu Bandhasana:

1. Lie flat on your back with your knees bent and feet hip-width apart, flat on the floor.
2. Place your arms by your sides, with palms facing downward.
3. Press your feet into the floor and slowly raise your hips towards the ceiling while keeping your thighs and inner feet parallel.
4. Hold the position for 20-30 seconds, making sure to engage your core muscles and keep your knees in line with your hips.
5. Slowly lower your back down to the floor with control and repeat the pose.

Benefits for PCOD:

• Stimulates the thyroid gland and helps balance hormones.
• Strengthens the pelvic region, providing relief from cramps and bloating.
• Aids in reducing stress and anxiety, which are often linked to PCOD symptoms.

How to Make It Part of Your Routine

To experience the benefits, perform these two asanas daily for at least 10 minutes. If you’re a beginner, start with a few repetitions of each pose, holding for 20-30 seconds and gradually increasing the duration. Consistency is key, and incorporating these asanas into your daily routine will improve not only your physical well-being but also your mental health.

Conclusion:

Yoga can be a powerful tool in managing PCOD symptoms. By practicing Bhujangasana and Setu Bandhasana for just 10 minutes daily, you can improve hormonal balance, alleviate physical discomfort, and reduce stress levels. Always consult with a healthcare provider before beginning any new exercise routine, especially if you have a medical condition like PCOD. With time and patience, these simple practices can help manage and reduce the impact of PCOD on your life.