Mumbai: Polycystic Ovary Syndrome (PCOS) has become very common among young women. Chances are, you or someone you know faces this disorder. Due to various misconceptions and the way women are conventionally judged for their appearance, having to deal with this condition can make life extra difficult. This June 11, which is celebrated the world over as the International Day of Yoga, dedicate some time to try out these yoga poses if you haven’t already.

Who knows, just stubbornly practising these poses every day might be just the solution you were looking for!

  • Garland Pose (Malasana): This squat opens up the hips, strengthening the abdomen and pelvis in the process. Squat down and bring your feet as close together as you can. If you can keep your heels on the floor, great! If not, you can put a folded mat under them for support. Spread your thighs a little wider than your body. As you breathe out, lean your body forward and fit it snugly between your thighs. Press your elbows against the inside of your knees and bring your palms together in a prayer position. Gently resist your knees against your elbows. This helps to make your front body feel longer. Stay in this position for about a minute. When you're ready, breathe in, straighten your legs, and stand up. By increasing blood circulation, this asana strengthens the core muscles and improves digestion.
  • Bridge Pose (Sethubandhasana): Sethubandhsana is a fantastic exercise to melt away stress and anxiety, and it feels great since it releases the tension in your back muscles. Lie down on your back and bend your knees so your feet are flat on the floor, about hip-width apart. Rest your hands, palms facing down, beside your body. Taking a deep breath in, slowly lift your back off the floor. Imagine you're creating a gentle curve in your spine. Give your shoulders a little roll and bring your chest up towards your chin. Make sure your feet are pressing down firmly. Breathe easily and comfortably while you're in this pose. Stay this way for a few minutes. When you're ready, gently lower yourself back down. This is a wonderful pose to help you feel more relaxed and stretch your back. It can also improve lung capacity and relieve menstrual pain.
  • Cat Cow Pose (Marjaryasana-Bitilsana): The cat and cow poses are fantastic for starting your yoga practice, and you can do them in sequence. Get on your hands and knees. Make sure your knees are lined up with your hips and your wrists are right under your shoulders. Now, take a big inhale and move into the cow pose by gently bending your back upwards, starting from your tailbone. As you do this, push your stomach and buttocks outwards, lift your head, and look up towards the ceiling. When you exhale, do the opposite. Tuck your chin to your chest, pull your stomach in, and look downwards. Repeat a few times while breathing deeply. This combination of two simple backbends can provide relief from menstrual cramps as well as strengthen the abdomen.
  • Locust pose (Shalabhasana): This yogasana can strengthen the upper body and back, as well as enhance the functioning of the bladder. Lie on your stomach with your arms by your sides, palms facing up, and chin on the floor. Slide your hands under your thighs, pressing your palms gently against the top of your thighs. Breathe in, and then lift your head, chest, and legs off the floor as high as you can. Tilt your head back as far as possible. Keep your feet, knees, and thighs close together. Breathe deeply and focus on relaxing each part of your body from head to foot. Stay in this position while holding your breath. You can help support your legs by pressing your hands upward against your thighs. Hold the pose for as long as you can comfortably hold your inhaled breath. Then, slowly lower your legs, chest, and head back to the floor as you breathe out. Remove your hands from under your thighs, place your arms back by your sides, and turn your head to the side to rest. The locust pose can be a bit challenging, but it's a great way to strengthen your back and open up your chest. With regular practice, it can improve flexibility but also massage the internal organs, thus improving digestion.
  • Mill Churning Pose (Chakki Chalasana): By opening up the chest and groin, it tones the upper body muscles and can help reduce abdominal fat. Sit with your legs spread wide apart. Clasp your hands together and stretch your arms straight out in front of you at shoulder height. Breathe in deeply and start moving the upper part of your body forward and to the right, like you're drawing a circle with your body. Try to keep your legs still. Breathe in as you move forward and right, and breathe out as you move backward and left. Keep breathing smoothly as you rotate, making as wide a circle as you can. Do 5 circles for a start in one direction, then switch and do the same number in the other direction. This pose is great for warming up and stretching many parts of your body, like the arms, stomach, groin, and legs. Practising it regularly can help improve the functioning of the endocrine gland (concerned with hormone secretion) and also with fat loss.

You are not alone: Dealing with PCOS can feel stressful and intimidating. Know that you are not alone in this struggle. The best part about yoga practice is that since yoga is a holistic practice, investing some time into learning it will improve your overall health, and not just address your PCOS woes. Just remember not to rush it for quick results. As the theme for this year’s Yoga Day goes, ‘Yoga for One Earth, One Health’, the benefits of such a mindful yoga practice extend beyond preventing chronic illnesses such as PCOS, to improving quality of sleep, providing stress relief, better balance and flexibility, increased energy levels, and better mental health. So what are you waiting for? Give these a go and see how you feel!

(Disclaimer: If you have a medical condition, injury, or are pregnant, please consult a qualified yoga instructor or your healthcare provider before starting these poses.)