Guest blog by Kendra Tolbert, MS, RDN, RYT, a registered dietitian and yoga teacher specializing in PCOS and fertility., Level One.
Adequate sleep alludes many women with PCOS. Fortunately, yoga helps quiet the mind and calm the body, setting the stage for a night of sleep that’ll leave you refreshed and revitalized.
“Sleep is that golden chain that ties health and our bodies together.”- Thomas Dekker
There’s tons of scientific research linking sleep deprivation to things like insulin resistance, chronic inflammation, and elevated cortisol levels. All things that make PCOS symptoms worse. Making it crucial for women with PCOS to get plenty of quality sleep.
Yoga has long been recommended as a natural sleep aid. It quiets an anxious mind and relaxes an overtaxed body. It also nourishes our reproductive organs by increasing blood circulation to the pelvis and improves metabolic and endocrine markers. All of which makes yoga the perfect before-bed movement practice to support a restorative night of sleep that enhances hormone health.
But remember not all yoga poses and styles are ideal to practice before bed. You’ll want to stick with the more relaxing and cooling poses, like the five below.
Give these five poses a go before bed for a refreshing night of sleep.
Bound Angle
Instructions
- Take a seat on your mat
- Place the soles of your feet together in front of you
- Allow your knees to fall open
- Stay in the pose for one to five minutes
- Extend your legs in front of you and gently shake them out
Make the pose your own
- Feel free to prop yourself up on blanket or cushion to bring your pelvis to a neutral position and allow your back to remain long and soft without strain or rounding
- Place cushions, pillows, blocks (books work too), or rolled towels under your knees to provide a point of contact between your knees and the floor
Benefits
- Opens the hips
- Increases blood flow to the hips and pelvis
- Balances the second chakra which is associated with reproduction and creativity
- Thought to relieve anxious thoughts
Simple Seated Twist
Instructions
- Come into bound angle pose or simple seated pose
- Inhale, lengthen your spine
- Exhale, place your left hand on your right knee and spiral your upper body to the right
- Take five slow, deep breaths in this position
- Inhale, come back to center
- Exhale, switch sides by placing your right hand on your left knee and spiraling your upper body to the left
- Inhale and come back to center
Make the pose your own
- Turn your head over your shoulder in the same direction as your twist to stretch your neck as well
Benefits
- Stimulates the digestive and reproductive organs, promoting healthy digestion, elimination, and reproductive function
- Releases tension in the lower back
- Stretch tight hips after a day of sitting
Precautions
Avoid if you’re experiencing discomfort or swelling in your ovaries from stimming or cysts.
Cow Pose
Instructions
- Come on to your hands and knees
- From a neutral spine, inhale, tip your pelvis and the crown of your head toward the sky as you arch your back
- Exhale, continue to cat pose
Benefits
- Promotes spinal fluidity and flexibility
- Reconnects mind, body, and breath through coordinated movement when practiced with cat pose
Cat Pose
Instructions
- From cow pose, exhale and tilt your pelvis and the crown of your head down as you round your spine
- Inhale, flow through to cow pose
Benefits
- See cow pose
Child’s pose
Instructions
- From all fours, place your toes together behind you, bring your knees open wide
- Exhale, release your hips back towards your heels
- Walk your hands forward and rest your forehead on your mat. Close your eyes
- Stay in the pose for 1-5 minutes
Make the pose your own
- Place a pillow or your blanket between your bottom and heels
- Place a pillow or cushion between your legs, and rest your upper body on the pillow or cushion
- Place a block or cushion under your forehead
Benefits
- Calms the mind
- Teaches us how to surrender and release the day
- Opens hips and lower back
Weave these poses together for a pre-bed yoga sequence that supports sound sleep, mental wellbeing, and reproductive health. Sweet dreams!
Kendra Tolbert, MS, RDN, RYT is a registered dietitian and yoga teacher specializing in PCOS and fertility. In her private practice, she helps people prepare for pregnancy, balance their hormones, and increase their chances of conceiving with self-care and mind-body practices. Learn more about Kendra and work with her one-on-one by visiting her website.
Rakshita Agrawal says
Interesting blog, good information given about 5 pre bed poses for women with PCOS. Was very helpful, thanks for sharing the blog with us.