Exercise For PCOS Women With Hormonal Imbalance

Exercise for PCOS in the fast-paced world of today, women juggle a variety of roles and responsibilities at home and at work while juggling busy schedules, which causes unneeded stress, poor diet, and hormonal imbalance. PCOS, or polycystic ovarian syndrome, is one of the most prevalent hormone-related diseases affecting women of reproductive age, or those between the ages of 15 and 49. PCOS, also known as polycystic ovarian disorder or PCOD, is characterized by enlarged ovaries and small cysts found in the outer tissue linings.

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Although the exact cause of PCOS is unknown, it is believe to be a combination of genetic, environmental, and inherited factors that affect the hormones insulin and androgen as well as inflammatory responses. PCOS is also characterized by a wide range of uncomfortable symptoms. There are even more severe complications of type 2 diabetes, heart disease, infertility, and uterine bleeding, uterine/endometrial cancer, sudden weight gain/obesity, irregular or missed periods, excess facial and body hair, frequent acne breakouts, and erratic mood swings.

Exercise For PCOS

Doctors advise women to engage in regular physical activity in addition to following a healthy, balanced diet, good sleep habits, and adhering to the schedule and dosage of prescription medications as directed in order to manage PCOS, alleviate the symptoms, and prevent serious health consequences. In this regard, yoga, an age-old practice with its roots in ancient India, is promoting as a comprehensive way to treat hormonal imbalance in women with PCOS. Yoga, an ancient practice that promotes harmony between the mind, body, and soul, involves physical stretching movements, focused breathing, and mental stimulation for women with PCOS in order to restore hormone balance, lower anxiety, and tension, improve insulin function, regulate menstrual cycles, and maintain healthy body weight.

Bhujangasana is a recommended yoga pose for women with PCOS to reduce symptoms (Cobra Pose)

Exercise For PCOS

Lay flat on the ground, face touching the surface. With the palms of both arms resting on the floor and the elbows resting on the hips, bring them both close to the body. Take a deep breath in, lift your upper body off the ground, stoop backward, and balance on both of your arms. Hold this position for 15 to 30 seconds, then exhale and return to a flat position on the floor.

Anulom Vilom Breathing (Alternate Nostril Breathing)

Exercise For PCOS

Sit cross-legged or, if possible, in padmasana or artha padmasana on the ground. Put your hands on each knee in turn. Inhale through the left nostril while firmly holding the right nostril closed with the right thumb. Release the thumb from the right nostril and exhale through it after 5 to 10 seconds, all the while firmly enclosing the left nostril with the middle finger. Repeat the process, this time breathing in through the right nostril and exhaling through the left. For 10 to 15 minutes, repeat this series of steps.

(Reclining Bound Angle/Butterfly Pose) Supta Badha Konasana

Laying flat on your back in a comfortable position, with your arms near but not touching your body, is a good place to start. Now, with the knees bent and the feet aligned and touching as in the butterfly pose, slowly pull both legs in as close to the body as you can. Spend three to five minutes in this position, then fully extend both legs and relax. While performing this asana, a soft cushion or pillow can be positioning under the hip for added back and spine support.

Shavasana (Corpse Pose)

Exercise For PCOS

Place both fully extended hands, palms facing up, on either side of the body as you lie down on the floor with your back touching the ground. Keep your body still, close your eyes, and breathe deeply through both nostrils. Remove all worries, concerns, and negative emotions from your mind, then relax by remaining still for five to ten minutes.

Sun Salutation (Sun Salutation)

Surya Namaskar, an ancient custom that involves saluting the sun and absorbing the energy from the sun’s rays in the early morning, must be the crack of dawn or at sunrise. It consists of 12 specific steps that begin with an upright standing position and include bending and stretching exercises that significantly improve the body’s flexibility, balance, and strength. Additionally, Surya Namaskar helps increase the body’s levels of vitamin D, also known as the sunshine vitamin, which is essential for healthy hormonal balance and optimal hormonal functioning.

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