Can Yoga Relieve Symptoms of PCOS?
Yoga as a way to manage PCOS symptoms? Yes, please!
Polycystic ovary syndrome (PCOS) affects 6 to 12 percentTrusted Source of women during their childbearing years, according to the Centers for Disease Control and Prevention.
This common female endocrine disorder causes your ovaries to produce an excess of male hormones, resulting in irregular periods, weight gain, and problems with fertility and ovulation.
But recent research points to a regular practice of yoga as an effective way to manage PCOS symptoms.
How yoga benefits symptoms of PCOS
Although yoga cannot cure PCOS, it may help with some of the symptoms.
Yoga may decrease testosterone levels
According to a recent study, practicing yoga may help decrease testosterone levels and alleviate symptoms of anxiety and depression in women with PCOS. More specifically, participants who did a one-hour yoga class three times a week for three months reduced testosterone levels by 29 percent.
In the study, researchers randomly assigned 31 women with PCOS between 23 and 42 years of age to either a mindful yoga group or control group. Classes happened three times a week for one hour each, for a total of three months. Participants’ endocrine, cardiometabolic, and psychological measurements were taken initially, and then again after three months.
After the testing period, researchers found that women who completed the yoga intervention (13 total) had lower free testosterone levels (5.96 vs. 4.24 pg/mL; P<0.05). Free testosterone is a normal hormone that can be elevated above typical female ranges in women with PCOS.
Study participants also saw an improvement in measures of anxiety and depression.
Yoga is accessible for many fitness levels
Although positive changes in PCOS symptoms and anxiety levels can occur with any moderate aerobic exercise, yoga is accessible for many fitness levels and a wide range of ages. This is not always the case with other forms of exercise like swimming, cycling, walking, or running. Plus, yoga has a mindfulness component that helps promote relaxation and balance moods.
Monisha Bhanote, MD, FASCP, FCAP, triple board-certified physician, and Yoga Medicine instructor, says that adding an integrative approach to women with PCOS can be beneficial as individuals can show an increased prevalence of depression and anxiety.
“These mood disorders may be directly related to biochemical imbalances and exacerbated by stress related to body image and fertility issues, and utilizing a mind-body approach with self-care should be encouraged,” she adds.
Are there specific yoga poses that can help?
Yoga has a wide breadth of practice. From a gentle flow to advanced poses reserved for experienced yogis, this ancient practice has something for all levels. That said, some styles may be a better fit for finding relief from PCOS.
Keep reading where I share with Healthline, 6 yoga poses and 1 breathing technique to help with PCOS symptoms.