Yoga for PCOS and PCOD

• Butterfly pose can be very helpful in PCOS.
• First of all, sit on the ground or mat by straightening the legs in front. Keep the spine straight.
• Now bend the leg inwards as much as possible with both hands. In this pose, the soles of the feet should touch each other, and try to keep the heels close to the genitals.
• Now keep both hands on both knees and slowly press them towards the floor and bring them back up. After a few seconds, you can increase the speed. By doing this, your legs will move up and down like the wings of a butterfly.
• It relaxes the body along with controlling PCOS.
• If you have never done yoga, then you can do yoga sitting on a cushion.

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• This is a seated 'spinal twist' which is very beneficial for PCOS patients.
• Sit on the ground and keep your legs straight in front.
• Now bend the left leg to the left so that the weight of your body comes on the right hip.
• Now place the heel of your right foot on the thigh of the left foot.
• Take a deep long breath and keep the spine straight, now exhale and bend the upper part from the waist to the right, taking care not to bend in this pose.
• To keep the spine straight, you can hold the knee of the right leg with your left hand and hold it.
• Turn your head to the left and look over your left shoulder and stay in this position for a while.
• Exhale slowly and come back to a normal position.
• Now do the same action in the opposite direction.

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• Shavasana relaxes the body and removes stress.
• Lie down on your back. During this, the hands will remain slightly away from the body and the palms will remain upwards toward the ceiling.
• Make a distance of about two feet on both legs and keep the body very loose.
• Keep your eyes closed so that you feel relaxed. Closing your eyes is to relax the body and mind.
• Try to keep your breathing calm and slow. Stay in this state for 5 to 10 minutes.
• To come out of Savasana, slowly start moving your toes and fingers, then rotate your wrists.
• Now stretch the whole body by raising your hands and sit up slowly.

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• This is a simple exercise. It keeps the liver, kidney, pancreas, uterus, and reproductive organs healthy.
• Sit with both hands and feet facing the front. Keep the legs spread in (V) shape.
• The height of the hands should be equal to the shoulders and the claws of the hands should be stuck together, as they are while holding the handle of a grinder.
• While taking long deep breaths, keep rotating the upper part of your body in a circular state first from right to left (5 to 10 rounds) and after a while from left to right (5 to 10 rounds).
• In this pose, inhale while going forward and exhale while coming back.

If you suffer from PCOS or any of its symptoms, you might feel hopeless and sad at times. In such a situation, the above yoga asanas will not only help you to cure PCOS but will also improve your mood.

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