Strap: Move beyond the sedentary grind
Polycystic ovary syndrome, or PCOS, is the enigmatic puzzle piece in the lives of millions of women—one that refuses to fit neatly. PCOS unsettles the lives of millions of women, especially those with corporate jobs, disrupting their health in ways both visible and hidden.
This hormonal and metabolic disorder triggers irregular cycles, fuels stubborn weight gain, and floods the body with testosterone(male sex hormone), causing acne and unwanted hair growth. PCOS also paves the way for long-term health risks like type 2 diabetes and cardiovascular disease, turning a manageable condition into a persistent challenge.
For women navigating the corporate world, where deadlines take precedence over downtime and ergonomic chairs promise comfort but not movement, PCOS finds a comfortable nesting ground.
While medication offers a structured approach to managing PCOS, yoga has emerged as a holistic alternative, one that not only addresses the symptoms but also works on the root causes.
A 2022 study published in the Journal of Family Medicine and Primary Care documented the case of a young woman with PCOS who, after six months of yoga therapy, witnessed a remarkable transformation—regular menstrual cycles, restored ovulation, and even a visible shift in ovarian morphology.
Could yoga be the missing piece in PCOS management? Science and a growing number of women seem to think so.
Sedentary lifestyle in corporate and PCOS
Long hours at a desk may propel careers forward, but they often take a toll on health, especially for women in corporate jobs battling PCOS. Studies have linked sedentary lifestyles to a higher risk of developing the condition, with prolonged inactivity and excess weight acting as key contributors.
A 2023 study published in BMC Women’s Health found that infertile women with PCOS who spent more than seven hours a day sitting had higher HOMA2-IR (Homeostatic model assessment for insulin resistance 2) levels, a marker of insulin resistance, compared to those who moved more.
This metabolic disruption adds another layer of complexity to PCOS, making management even more challenging. While demanding schedules leave little room for structured exercise, incorporating movement into daily routines—whether through yoga, stretching, or even short walks—can help break this cycle and support hormonal balance.
How yoga helps your hormones
Yoga does more than stretch muscles—it nudges hormones back into balance. Research suggests that regular yoga practice positively impacts key hormones linked to PCOS, including testosterone, prolactin, luteinizing hormone (LH), and follicle-stimulating hormone (FSH).
Women with PCOS often experience elevated testosterone and LH levels, which disrupt ovulation, while imbalances in prolactin and FSH further complicate reproductive health. Yoga helps regulate these hormones by reducing stress, improving insulin sensitivity, and promoting relaxation.
With consistent practice, it becomes more than a wellness trend—it transforms into a natural, effective therapy for restoring hormonal harmony and managing PCOS symptoms.
Benefits of yoga to manage sedentary corporate lifestyle
For women navigating the demands of a sedentary corporate lifestyle, yoga provides a powerful antidote to the physical and mental strain of long hours at a desk. Regular practice enhances flexibility and posture, addressing common musculoskeletal complaints associated with extended sitting.
Beyond physical benefits, yoga serves as a mental reset, reducing stress and anxiety levels, which are often heightened in high-pressure corporate work environments. By integrating yoga into their routines, corporate women can foster a more balanced and health-conscious approach to their professional lives.
Yoga with dietary changes to tackle PCOS
Combining yoga with mindful dietary adjustments offers a holistic approach to managing PCOS, particularly for women leading sedentary corporate lifestyles. A 2012 study published in the International Journal of Gynaecology and Obstetrics suggests that regular yoga practice not only alleviates stress but also enhances insulin sensitivity, addressing core issues of PCOS.
Incorporating a balanced diet rich in high-fiber foods, lean proteins, and healthy fats further supports hormonal equilibrium. Reducing the intake of simple carbohydrates and sugars can improve insulin resistance, a common concern in PCOS.
Yoga poses for PCOS to try at home for the corporate busy bees
Long hours at a desk may not leave much room for movement, but incorporating a few yoga poses into a daily routine can help counteract the effects of a sedentary lifestyle and manage PCOS symptoms.
Five yoga poses to try at home for corporate women:
1. Supta baddha konasana (reclining bound angle pose)
Opens up the pelvic region, enhances blood flow to reproductive organs, and promotes relaxation.
2. Setu bandhasana (bridge pose)
Stimulates the thyroid and helps regulate hormone production while strengthening the lower back and glutes.
3. Bhujangasana (cobra pose)
Activates the abdominal organs, improves digestion, and reduces cortisol levels, helping to manage stress-related hormonal imbalances.
4. Dhanurasana (bow pose)
Stretches the abdomen and improves ovarian function by stimulating the reproductive glands.
5. Malasana (garland pose)
Aids digestion, strengthens the pelvic floor, and enhances insulin sensitivity, which is crucial for PCOS management.
Even a few minutes of daily practice can yield noticeable improvements in energy levels, stress management, and hormonal health, making yoga an essential tool for busy corporate women navigating PCOS. However, the suggested asanas should always be practised under expert supervision to ensure safety and effectiveness.
Reference
- Shrivastava, Ragini; Mishra, Shweta; Singh, Ruchi; Shrivastava, Pranjal. Effect of integrated approach of yoga and naturopathy on polycystic ovarian syndrome: A case study. Journal of Family Medicine and Primary Care 11(4):p 1525-1527, April 2022. | DOI: 10.4103/jfmpc.jfmpc_651_21
- Cao, Y., Li, G. & Ren, Y. Association between self-reported sedentary behavior and health-related quality of life among infertile women with polycystic ovary syndrome. BMC Women’s Health 23, 67 (2023). https://doi.org/10.1186/s12905-023-02222-5
- Ch, R. D., & N, J. R. . (2023). Impact of Yoga therapy on hormonal imbalance in women with Polycystic Ovarian Disease. International Journal of Ayurvedic Medicine, 14(1), 206–212. https://doi.org/10.47552/ijam.v14i1.3357
- Nidhi R, Padmalatha V, Nagarathna R, Ram A. Effect of a yoga program on glucose metabolism and blood lipid levels in adolescent girls with polycystic ovary syndrome. Int J Gynaecol Obstet. 2012 Jul;118(1):37-41. doi: 10.1016/j.ijgo.2012.01.027. Epub 2012 Apr 14. PMID: 22507264.
