International Day of Yoga 2023: Have PCOS and irregular periods? Try the yoga poses that health experts vouch for

Yoga for PCOS and irregular periods is extremely effective if followed religiously at least for 3 months. Photo Courtesy: Dharana at Shillim

PCOS and irregular periods are two problems that the majority of women experience. The worst enemies of a healthy menstrual cycle include a sedentary lifestyle, poor eating habits, chronic stress and sleep disruption. Although leading a healthy lifestyle is essential to managing these conditions, a busy work schedule frequently gets in the way. Yoga, however, is thought to be a one-stop solution for these concerns. On International Day of Yoga, we outline some effective yoga postures and a food plan that experts recommend and vouch for.

"Yoga for PCOS and irregular periods is extremely effective if followed religiously at least for 3 months along with the right diet and a healthy sleep cycle," Dr Arun Pillai, Wellness Director at Dharana at Shillim, asserts.

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Attending to these two health concerns at the earliest is crucial for effective treatment and better management. Dr Padma Srivastava, Consultant Obstetrician & Gynaecologist, Motherhood Hospitals, Lullanagar, Pune explains, "Polycystic Ovary Syndrome or PCOS can be described as a hormonal imbalance seen when the ovaries (the organ known for producing and releasing eggs) tend to create excess hormones."

Some common causes of PCOS and irregular periods include unhealthy lifestyle, family history, obesity, being underweight, having high levels of androgen, consumption of certain kinds of medicines, unhealthy eating habits, lack of necessary nutrients and inflammation.

While the signs of PCOS are more often than not neglected, certain prominent symptoms must be addressed and necessary steps are taken. The symptoms include irregular periods, absence of periods, infertility, excessive hair growth on the face, chest, back, or buttocks, unexplained weight gain, thinning hair and hair loss from the head, insulin resistance, oily skin or acne.

Srivastava says, "In case, one is suffering from irregular periods, she should try yoga for PCOS to regulate the menstrual cycle. Yoga will also help calm anxiety, balance hormones and improve the body's metabolism."

How yoga works for PCOS
"Yoga works on a much deeper level than just the physical changes for bringing about improvements," says Pillai. Yoga helps in shedding away the stress built in the body over a long period of time. This in turn, Pillai says, helps improve PCOS symptoms. Since PCOS affects every woman differently, yoga offers a holistic approach that considers both the physical and mental aspects of one's well-being. Practising yoga asanas helps calm the mind, brings down stress levels and regulates hormones.

Pillai lists down six yoga poses that are highly effective for managing PCOS and regulating irregular periods:

Garland pose (Malasana)
This is a promising pose for all women facing menstruation issues as well as PCOS. Performing malasana helps strengthen the pelvic floor and abdominal core while opening the hips. It increases circulation and blood flow to the pelvic region, improving metabolism, and aiding digestion.

Cat/Cow pose (Marjaryasana/Bitilasana)
This is another yoga pose that is a wonderful way to warm up the spine. Since it's a breath-synchronized movement, the asana flow from the cow tilt to the cat stretch has many powerful health benefits for the mind, body and soul. It's a pose that helps one find freedom in the body almost instantly.

Bow pose (Dhanurasana)
Dhanurasana or bow pose helps relieve menstrual discomfort, stimulates reproductive organs and regulates menstrual flow. This pose too increases circulation to the pelvic region, releases tension from abdominal organs and also stretches the neck, shoulders and leg muscles. Bow pose also improves anxiety and reduces stress.

Goddess pose (Deviasana)
It strengthens and tones lower body, give a good stretch to the inner thighs and hamstrings.

Bridge pose (Setu Bandhasana)
Bridge pose is known to calm the mind and reduce stress and anxiety while also relieving tension in the back muscles.

Butterfly pose (Baddha Konasana)
Butterfly pose is an excellent restorative pose that completely supports the spine and back body hip opening. It helps combat negative emotions and calms the mind. It is also good for reducing hair fall.

You must hold each pose for a minimum of 45 seconds to one minute. For desired results, it is ideal to practice yoga on an empty stomach.

While these yoga poses yield great results, Pillai says, "One should not practice these asanas during the first three days of the menstrual cycle. Additionally, if you have any pain or injuries, it is best to consult a doctor or ask a yoga instructor for modifications."

Yoga poses coupled with the right diet is a must
"When managing PCOS, it's beneficial to include nutritious and delicious options in your diet", says Pillai. Here are some key do's and don'ts to follow when adopting the right diet:

Opt for fresh and minimally processed foods
Include a variety of fresh fruits, vegetables, dairy/milk products and lean protein sources like nuts and seeds.

Consume whole grains
Incorporate whole grains into your meals, such as whole wheat products, barley, oatmeal, brown rice, etc.

Drink plenty of water
Water is the best form of hydration. You can squeeze some lemon or lime and few mint leaves into your water. Try carbonated water for variety but avoid high-sugar beverages like juices and soda.

Eat smaller, frequent meals
Instead of three large meals, have smaller meals or snacks every three to five hours. Include small amounts of lean protein or vegetables in each snack.

Avoid hydrogenated and trans fats
Check food labels for hydrogenated and trans fats, as consuming large amounts can increase the risk of heart disease.

Focus on eating food rich in fibre
Aim for at least 25 grams of fibre daily from whole grains, fruits and vegetables.

Limit the intake of sodium
Try to limit the consumption of processed and outside food. Cut down on sodium intake. Use other seasonings like lemon, garlic, herbs and spices for taste.

On a concluding note, Pillai shares, "Yoga is a way of living life. It is much beyond asanas, so, be patient. Keep practicing with faith and better results will come your way. Stop comparing your progress with others' and enjoy your yoga sessions."

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