Yoga Therapy

Understanding PCOD / PCOS

Polycystic Ovarian Syndrome (PCOS) or Polycystic Ovarian Disease (PCOD) is one of the most common hormonal disorders affecting women of reproductive age, with prevalence rates as high as 20% in India. It is characterised by hormonal imbalance, insulin resistance, and the formation of small cysts on the ovaries. In Ayurveda, PCOS is understood as a condition involving all three doshas — Kapha blocks the channels, Pitta creates inflammation, and Vata disrupts the menstrual cycle.

Common Symptoms:

• Irregular or absent menstrual periods
• Excessive hair growth on face and body (hirsutism)
• Acne, oily skin, and hair thinning
• Weight gain, especially around the abdomen
• Difficulty conceiving and fertility challenges
• Mood swings, anxiety, and depression

The root cause involves insulin resistance (present in up to 70% of PCOS cases), elevated androgens (male hormones), chronic low-grade inflammation, and lifestyle factors including stress, poor diet, and sedentary habits. Yoga therapy addresses PCOS at multiple levels — hormonal, metabolic, and emotional.

What Research Says

A randomised controlled trial published in the International Journal of Yoga (2017) involving 90 women with PCOS found that 12 weeks of holistic yoga practice resulted in a significant reduction in free testosterone levels by 29%, improvement in menstrual regularity, and decreased anxiety and depression scores. The study also found improvements in insulin sensitivity and lipid profiles, addressing the metabolic root of PCOS.

Guruji Dr. Asana Andiappan's Therapeutic Approach

"PCOS is the body's cry for balance. In our therapeutic system, we address it from every angle — we use hip-opening and pelvic-floor strengthening asanas that improve blood circulation to the reproductive organs, twisting poses that massage the ovaries and uterus, and pranayama techniques that regulate the hormonal axis. But equally important is stress management, because cortisol directly worsens insulin resistance and hormonal imbalance. I always tell my students with PCOS — this is not a life sentence. With dedicated practice, the right diet, and herbs like Shatavari, I have seen cycles regularise, cysts reduce, and fertility restore naturally."

Recommended Therapeutic Yoga Practices

• Baddha Konasana (Butterfly Pose): Opens the hips and pelvis, improves blood circulation to the reproductive organs, and stimulates the ovaries.
• Supta Baddha Konasana (Reclining Butterfly): A restorative variation that deeply relaxes the pelvic region and reduces stress hormones.
• Bharadvajasana (Seated Twist): Gently massages the abdominal and pelvic organs, improving their function and reducing cyst formation.
• Nadi Shodhana (Alternate Nostril Breathing): Balances the hormonal axis by harmonising the sympathetic and parasympathetic nervous systems.
• Yoga Nidra: Reduces cortisol levels by up to 30%, directly addressing the stress-insulin resistance connection that drives PCOS.

These practices should be adapted based on your menstrual cycle phase. A qualified yoga therapist will guide you on what to practise during menstruation, the follicular phase, and the luteal phase.

Kitchen Herb & Natural Remedy

Shatavari (Asparagus racemosus) is the queen of herbs for women's reproductive health in Ayurveda. Its name literally means "she who possesses a hundred husbands," reflecting its powerful ability to support female fertility and hormonal balance. A study in the Journal of Herbal Medicine (2018) found that Shatavari supplementation improved hormonal profiles in PCOS patients, with significant reduction in LH/FSH ratio and improvement in menstrual regularity.

How to use: Mix one teaspoon of Shatavari powder in warm milk with a pinch of cardamom. Drink every morning. For best results, combine with half a teaspoon of cinnamon powder, which improves insulin sensitivity.

Dietary Guidance — The Sattvic Way

A PCOS-friendly Sattvic diet focuses on stabilising blood sugar and reducing inflammation:

• Include: Whole grains (millets, quinoa, brown rice), lean proteins (moong dal, lentils), anti-inflammatory spices (turmeric, cinnamon, fenugreek), fresh vegetables, and healthy fats (coconut oil, ghee in moderation).
• Avoid: Refined carbohydrates, sugary foods and beverages, processed foods, excessive dairy (can worsen hormonal imbalance), and deep-fried foods.
• Cinnamon tea: Drink cinnamon tea (one stick boiled in water) twice daily. Cinnamon has been shown to improve insulin sensitivity by up to 20% in PCOS patients.

Wisdom from the Ancient Texts

Thiruvalluvar speaks of the importance of self-care in the Thirukkural:

"Neeyatrin neeramai neendhadhu udambu, aayatrin noiyatrin neeramai"

(Kural 947) — "When the body's balance is maintained through proper care, disease cannot take hold."

This wisdom is especially relevant for PCOS — it is a condition of imbalance that responds beautifully to the restoration of balance through yoga, diet, and lifestyle changes.

Thirumoolar speaks of the divine feminine energy in the Thirumandiram (Verse 1106):

"Sakthi sivanum ondraai nirkkum udambin ulle"

— "Shakti and Shiva stand united within the body."

The Siddha tradition teaches that the feminine creative energy (Shakti) resides in the pelvic region. When this energy is blocked or imbalanced, reproductive disorders like PCOS manifest. Through yoga therapy, we restore the free flow of Shakti, bringing the reproductive system back into harmony.

Healing at Andiappan Yoga

At Andiappan Yoga Education & Research Trust, our yoga therapists have extensive experience working with women with PCOS. We create personalised programs that consider your specific symptoms, hormonal profile, and lifestyle. Regular practice under expert guidance addresses the root causes — insulin resistance, hormonal imbalance, and chronic stress — not just the symptoms. Many of our students have experienced regularised periods, reduced cyst size, improved fertility, and a profound improvement in self-confidence. PCOS does not define you — your healing journey does.