Yoga For PCOS Hair Loss: Try These Effective Natural Asanas

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects millions of women worldwide. One of the distressing symptoms of PCOS is hair loss or thinning, which can significantly impact self-esteem and confidence. While medical treatments are available, incorporating yoga into your routine can be a complementary and holistic approach to managing PCOS-related hair loss. 

In this blog, we will explore how specific yoga poses and practices can help balance hormones, reduce stress, and promote overall well-being, ultimately aiding in mitigating hair loss.

Understanding PCOS And Hair Loss:

PCOS is characterized by hormonal imbalances, insulin resistance, and the formation of small cysts on the ovaries. These imbalances can lead to increased production of androgens (male hormones), which are linked to hair loss. 

Additionally, stress, a common component of PCOS, can worsen hair loss by disrupting the hair growth cycle. Yoga, with its emphasis on relaxation, mindfulness, and hormone regulation, can play a vital role in addressing these issues.

Why Does PCOS Cause Hair Loss?

PCOS (Polycystic Ovary Syndrome) can cause hair loss due to hormonal imbalances in the body. How To Treat PCOS? In PCOS, the levels of certain hormones like androgens (male hormones) become higher than normal. 

These high androgen levels can lead to hair loss or thinning of hair on the scalp. The excess androgens can affect hair follicles, making them smaller and weaker, resulting in hair that is more prone to falling out. 

Additionally, the hormonal imbalance can disrupt the normal hair growth cycle, leading to hair shedding and hair loss. This is why many women with PCOS may experience hair thinning or hair loss on their scalp.

Top 10 Yoga Asanas To Reduce Hair Fall Naturally

So, let’s go through each of the ten yoga asanas for PCOS and hair fall reduction and know how to perform them correctly:

1. Bhujangasana (Cobra Pose)

Bhujangasana is a gentle backbend that stretches and strengthens the spine, opens the chest, and also stimulates the abdominal organs.

Steps:

1. Firstly, lie on your stomach with your legs extended and the tops of your feet pressing into the mat.
2. Then place your palms on the floor next to your chest, fingers spread wide, and elbows close to your body.
3. Inhale as you slowly lift your head, chest, and upper abdomen off the mat, keeping your lower body grounded.
4. Arch your back gently, opening your chest forward, and either look up or slightly tilt your head backward.
5. Hold the pose for a few breaths, then exhale as you lower yourself back down to the mat.

Benefits: Bhujangasana helps stimulate the abdominal organs, including the ovaries, which can potentially help regulate hormones. Improved blood circulation to the head can also benefit hair health.

2. Dhanurasana (Bow Pose)

Dhanurasana is a backbend that stretches the entire front of the body, including the abdomen and thighs.

Steps:

1. Firstly, lie on your stomach with your arms by your sides and feet hip-width apart.
2. Then bend your knees and bring your heels close to your buttocks.
3. Reach back with your hands to hold your ankles.
4. Inhale and lift your chest and thighs off the floor, creating a bow-like shape with your body.
5. Keep your gaze forward and hold the pose for a few breaths.
6. In last exhale and release by gently lowering your chest and thighs back to the mat.

Benefits: Dhanurasana massages the abdominal organs and can potentially help with PCOS symptoms. It also enhances blood flow to the scalp, supporting hair health.

3. Paschimottanasana (Seated Forward Bend)

Paschimottanasana is a forward bend that stretches the entire back of the body, including the spine and hamstrings.

Steps:

1. So, sit with your legs extended in front of you.
2. Inhale and lengthen your spine, reaching your arms upward.
3. Exhale and hinge forward from your hips, leading with your chest.
4. Keep your back straight and reach for your toes or ankles.
5. Hold the stretch for a few breaths, then inhale as you come back up to a seated position.

Benefits: Paschimottanasana helps reduce stress and also improves blood circulation to the pelvic region and scalp, which can indirectly benefit hair health.

4. Ustrasana (Camel Pose)

Ustrasana is a backbend that stretches the entire front of the body and stimulates the abdominal organs.

Steps:

1. Kneel on the floor with your knees hip-width apart and your toes pointing back.
2. Then place your hands on your lower back with your fingers pointing down.
3. Inhale and arch your back, pushing your hips forward.
4. Reach back to hold your heels if comfortable, or stay with your hands on your lower back.
5. Hold the pose for a few breaths, then exhale and slowly come back up.

Benefits: Ustrasana stretches the front of the body and stimulates the abdominal organs, including the ovaries. increase blood flow to the head can also support hair health.

5. Janu Sirsasana (Head-To-Knee Forward Bend)

Janu Sirsasana is a seated forward bend that stretches the hamstrings and lower back while stimulating the abdominal organs.

Steps:

1. Sit with your legs extended in front of you.
2. Bend one knee and place the sole of your foot against the inner thigh of the opposite leg.
3. Inhale and lengthen your spine, then exhale and fold forward from your hips.
4. Reach for your extended foot or ankle with both hands.
5. Hold the stretch for a few breaths, then switch sides and repeat.

Benefits: Janu Sirsasana helps stretch the lower back and improves blood circulation to the pelvic region, potentially benefiting the reproductive organs and hair health.

6. Upavistha Konasana (Wide-Angle Seated Forward Bend)

Upavistha Konasana is a wide-angle seated forward bend that stretches the inner thighs and pelvic region.

Steps:

1. Sit with your legs extended wide apart.
2. Inhale and lengthen your spine, keeping your chest open.
3. Exhale and hinge forward from your hips, walking your hands forward on the mat.
4. Keep your back straight and reach forward as far as comfortable.
5. Hold the pose for a few breaths, then slowly come back up.

Benefits: Upavistha Konasana stretches the pelvic region and inner thighs, supporting hormone balance and improved blood flow, which can benefit hair health.

7. Vrikshasana (Tree Pose)

Vrikshasana is a standing balancing pose that improves focus and stability while stretching the hips and thighs.

Steps:

1. Stand with your feet together and arms by your sides.
2. Shift your weight onto one leg, bending the knee slightly.
3. Place the sole of your other foot on your inner thigh, calf, or ankle (avoid placing it on the knee).
4. Find your balance and bring your hands together at your heart center.
5. Hold the pose for a few breaths, then switch sides and repeat.

Benefits: Vrikshasana helps improve balance and focus, reducing stress. Stress reduction can positively impact hormone regulation and hair health.

8. Nadi Shodhana Pranayama (Alternate Nostril Breathing)

Nadi Shodhana Pranayama is a breathing technique that helps balance the flow of energy in the body, promoting relaxation and reducing stress.

Steps:

1. Firstly, sit comfortably with your spine erect and shoulders relaxed.
2. Use your right thumb to close off your right nostril and inhale deeply through the left nostril.
3. Then, close off your left nostril with your right ring finger, release the right nostril, and exhale through it.
4. Inhale deeply through the right nostril, close it off, and exhale through the left.
5. This completes one cycle. Continue for a few minutes, alternating the breath through each nostril.

Benefits: Nadi Shodhana Pranayama helps balance the nervous system, reduces stress, and also promotes hormonal balance, potentially benefiting PCOS and hair health.

9. Supta Baddha Konasana (Reclining Bound Angle Pose)

Supta Baddha Konasana is a relaxing pose that opens the hips and chest, promoting relaxation and reducing stress.

Steps:

1. Lie on your back with your knees bent and feet together.
2. Allow your knees to fall open to the sides, creating a diamond shape with your legs.
3. Place your arms by your sides with palms facing up.
4. Close your eyes and take deep breaths, relaxing into the stretch.

Benefits: Supta Baddha Konasana helps release tension in the pelvic region and promotes relaxation. It can be beneficial for managing PCOS and also helps in reducing stress-related hair fall.

10. Balasana (Child’s Pose)

Balasana is a resting pose that promotes relaxation and reduces stress, allowing you to release tension in the lower back and hips.

Steps:

1. Kneel on the floor with your big toes touching and knees spread wide apart.
2. Sit back on your heels and extend your arms forward, lowering your chest towards the floor.
3. Then, rest your forehead on the mat and relax your entire body.
4. Take deep breaths and hold the pose for a few minutes.
   

Benefits: Balasana is a restorative pose that helps calm the mind, reduce stress, and promote relaxation. Stress reduction can positively impact hormone balance and also hair health.

Remember to practice this yoga for PCOS hair loss mindfully, and consult with a healthcare professional before starting any new exercise routine, especially if you have any medical conditions. Combine yoga with a balanced diet, regular exercise, and proper medical guidance for managing PCOS effectively and reducing hair fall naturally.

Indian Diet Plan For PCOS 

A well-balanced Indian diet plan for PCOS should focus on managing insulin resistance and hormonal imbalances while providing essential nutrients. Here’s a diet plan to consider:

Meal Time	Food Items
Early Morning	Warm water with lemon or aloe vera juice (1 glass)
Breakfast	Vegetable omelet (2 eggs)
	Mixed veggies (spinach, bell peppers, tomatoes)
	Plain Greek yogurt (1 small bowl)
	Handful of berries
Mid-Morning Snack	1 medium-sized fruit (apple, pear, or orange)
Lunch	Brown rice or quinoa (1 cup)
	Mixed vegetables (1 cup)
	Dal (lentils) or grilled chicken/fish (1 small bowl)
Afternoon Snack	Mixed nuts (almonds, walnuts, pistachios) or
	Roasted chickpeas (1 small bowl)
Dinner	Mixed vegetable salad with olive oil dressing (1 cup)
	Sautéed or grilled vegetables (1 cup)
	Dal (lentils) or grilled chicken/fish (1 small bowl)
Before Bedtime	Warm milk with a pinch of turmeric (1 cup)

Please note that this is just a sample diet plan and may need to be adjusted based on your individual dietary preferences, health conditions, and lifestyle. So, It’s essential to consult with a registered dietitian or healthcare professional to create a personalized diet plan that suits your specific needs and requirements.

Symptoms Of PCOS Hair Loss

Hair loss caused by PCOS (Polycystic Ovary Syndrome) can show up in different ways. Some common symptoms include

1. Thinning Hair: Hair may start to look thinner, and the scalp may be more visible.

2. Increased Hair Shedding: More hair may fall out than usual, especially when brushing or washing the hair.

3. Hair Loss On The Scalp: Hair loss mainly affects the scalp, leading to thinner hair or bald patches.

4. Receding Hairline: The hairline around the forehead and temples may start moving back.

5. More Hair Growth In Other Areas: While hair is lost on the scalp, there might be increased hair growth on the face, chest, back, or belly due to higher male hormones.

6. Changes In Hair Texture: The hair that remains might become dry, brittle, or easily break.

7. Slower Hair Growth: It may take longer for hair to grow back after falling out.

If you notice any of these symptoms, it’s important to talk to a doctor to find out if PCOS might be the cause and to get the right treatment. Early treatment can help prevent hair loss and promote hair regrowth.

Natural Ways To Get Rid Of PCOS-Related Hair Loss

Here are simple and natural ways to help with PCOS-related hair loss:

1. Eat Well: Have a balanced diet with fruits, veggies, whole grains, and healthy proteins to support hair health.

2. Exercise: Regular physical activity can improve PCOS symptoms and reduce stress, which may help with hair loss.

3. Manage Stress: Practice relaxation techniques like yoga or meditation to lower stress, which can be linked to hair loss.

4. Use Herbal Supplements: Some herbal supplements like saw palmetto or chaste berry might benefit PCOS and hair health. Ask your doctor before using them.

5. Massage Your Scalp: Massaging your scalp gently can improve blood flow and potentially promote hair growth. Adding these hair care tips to your hair care routine is going to give you healthy and shiny hair 

6. Try Aloe Vera Gel: Applying aloe vera gel to your scalp can soothe irritation and also support a healthy scalp.

7. Use Coconut Oil: Massaging coconut oil into your scalp can nourish your hair and reduce breakage.

8. Avoid Harsh Hair Treatments: Limit using harsh chemicals and excessive heat styling, as they can damage hair.

9. Consider Biotin: Biotin supplements may help with hair health. Consult your doctor before taking them.

10. Use Essential Oils: Some essential oils like rosemary, lavender, or peppermint can be mixed with carrier oils for scalp massages or hair treatments.

Remember, these natural remedies may not work for everyone, and results might take time. It’s best to consult with your doctor for personalized advice on managing PCOS-related hair loss.

Conclusion

While yoga alone may not be a cure for PCOS-related hair loss, its regular practice can complement medical treatments and lifestyle changes. By reducing stress, balancing hormones, and improving overall well-being, yoga can contribute significantly to managing PCOS and its associated symptoms, including hair loss. 

Remember that each individual’s journey with PCOS is unique, and it’s essential to consult with a healthcare professional for a comprehensive treatment plan. Embrace yoga as a supportive practice and embark on a journey of self-discovery and healing, finding balance within yourself and your body.

Success Story: Komal’s Incredible Weight Loss Journey – Fitelo

Let’s read about the remarkable transformation and how Fitelo advised her to adhere to a diet plan for female weight loss. This Komal success story will enthrall you!

Success Story Of Komal: Incredible Weight Loss Journey – Fitelo

One Behaviour That Completely Ruins Your Diet | Dietitian Mac Singh

Find out what this habit is and how to avoid this to build a better one in this video by Mac Singh:

Fun Fact 

Plastic can cause PCOS! Plastic, found in bottles, containers, and cosmetics, contains BPA, an environmental toxin linked to hormonal imbalances and PCOS in women. Those with PCOS have 30%-40% higher BPA levels in their blood. BPA exposure can also increase androgen levels, cause inflammation, and strain the liver. 

Frequently Asked Questions

Can I Cure PCOS With Yoga?

While yoga can be beneficial in managing PCOS symptoms, it cannot cure the condition completely. It can help improve hormonal balance and overall well-being.

Can Hair Grow Back From PCOS Hair Loss?

With proper PCOS management and treatment, hair growth may improve, but complete regrowth is not guaranteed. Therefore, consult a healthcare professional for personalized advice.

What Foods Are Good For PCOS Hair Loss?

Foods rich in antioxidants, iron, biotin, and omega-3 fatty acids can support hair health in PCOS, such as leafy greens, eggs, nuts, and fatty fish.

What Is A Healthy Diet For PCOS Hair Loss?

A balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains can aid in managing PCOS-related hair loss and overall health.

What Are Some Yoga Poses For PCOS Hair Loss?

Specific yoga poses like Balasana (Child’s Pose) and Adho Mukha Svanasana (Downward-Facing Dog) can promote blood circulation to the scalp, potentially benefiting hair health.

What Are The Benefits Of Yoga For PCOS Hair Loss?

Regular yoga practice can help reduce stress, which might indirectly benefit PCOS-related hair loss, as stress can worsen the condition.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.