PCOD Mein Yoga: Kaunse Asanas Karein aur Kin Baaton Ka Dhyan Rakhein

Latika · MA in Yoga, NET QualifiedUpdated 12 October 2026 · 3 min read

PCOD (ya PCOS) aaj bahut si women ko hota hai: irregular periods, weight kam karne mein mushkil, thakaan, mood swings. Doctor aksar dawai ke saath lifestyle badalne ki salah dete hain, yaani roz exercise, sahi khaana, achhi neend aur kam stress. Yoga in sab mein ek saath madad kar sakta hai.

Yoga PCOD ke treatment ki jagah nahi le sakta. Yoga shuru karne se pehle apne gynaecologist se baat karein, aur dawai band ya kam karne ka faisla sirf doctor ke saath lein.

PCOD mein yoga kaise madad karta hai

• Regular exercise body ko insulin behtar tareeke se use karne mein madad karti hai, jo PCOD mein aksar ek wajah hoti hai.
• Pranayama aur relaxation stress kam karte hain, aur stress ka asar hormones par padta hai.
• Roz ki practice se weight manage karna aasaan hota hai.
• Neend aur mood behtar hone se baaki lifestyle badlav nibhana aasaan ho jaata hai.

Kuch research studies mein bhi dekha gaya hai ki regular yoga PCOS wali women mein stress aur kuch health markers par achha asar daal sakta hai. Par har body alag hai, isliye apne doctor ke saath apni progress check karte rahein.

PCOD ke liye asanas

1. 1
   Baddha Konasana (Butterfly)Hips aur pelvis ke aas paas ki jagah ko kholta hai. Seedhi kamar ke saath baithein, ghutnon ko zor se neeche na dabayein.
2. 2
   Malasana (Garland Pose)Hips aur pelvic area ke liye. Ediyan zameen par na aayein toh unke neeche mudi hui towel rakhein.
3. 3
   Setu Bandhasana (Bridge)Pet ke neeche wale hisse aur kamar ko taakat deta hai. 3 se 5 saans rukein.
4. 4
   Bhujangasana (Cobra)Pet ko stretch aur kamar ko mazboot karta hai.
5. 5
   Dhanurasana (Bow)Pet aur kamar dono ke liye. Kamar mein dard ho ya shuruaat kar rahi hain toh pehle Bhujangasana par kaam karein.
6. 6
   Supta Baddha KonasanaLetkar butterfly. Relaxation ke liye, ghutnon ke neeche takiye rakh sakti hain.
7. 7
   Balasana (Child's Pose)Mann aur kamar ko shaant karta hai. Thakaan ho toh is mein aaram karein.

Pranayama

• Anulom VilomRoz 5 minute. Stress aur mann ki bechaini kam karne ke liye.
• BhramariBhanware jaisi aawaaz ke saath saans chhodna. Mann ko shaant karta hai.
• KapalbhatiDoctor aur teacher ki haan ke baad hi, dheere shuru karein. Periods aur pregnancy mein na karein.

Periods mein yoga

Periods ke dino mein apni body ki sunein. Halki stretching, Baddha Konasana, Balasana, Anulom Vilom aur Shavasana kar sakti hain. Zor wale asana, tez Kapalbhati aur ulte (inversion) asana avoid karein. Bahut dard ya thakaan ho toh aaram karna bhi bilkul theek hai.

Yoga ke saath kya zaroori hai

• Roz ki practice. Hafte mein 5 din, 30 se 50 minute ka target rakhein.
• Doctor ki batayi dawai aur check-ups.
• Simple ghar ka khaana, kam meetha aur kam packet wala khaana.
• Poori neend, roz lagbhag ek hi time par.

Weight bhi aapka goal hai toh ghar baithe weight loss ke liye yoga padhein. Yoga with Latu mein start karne se pehle ek health form aur starting call hoti hai, jahan aap PCOD ya thyroid ke baare mein bata sakti hain, taaki aapki practice uske hisaab se plan ho.

Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.