YOGA for PCOS - Breathe! Balance your Insides! Do Yoga.
Being a woman today is awesome. We’re independent, confident, self-sufficient and capable of dealing with everything that comes our way. So why get bogged down with medical disorders when there are ways to make ourselves stronger and healthier?
Today women like us are continually challenged by the various roles we play both in our personal and professional lives. At the same time we deal with medical challenges that put us out and dampen our spirits, an example being Polycystic Ovarian Syndrome.
Millions of women across the world suffer from PCOS symptoms like irregular periods, pelvic pain, excessive hair growth, weight gain, acne, mood swings and infertility.
Stress and anxiety are said to be the major culprits for PCOS. Some studies even call it a psychosomatic disorder. Modern day unhealthy lifestyles make it worse.
Eliminating stress and strain completely from our lives may not be possible but we can definitely find ways to boost our capacities to deal with such maladies that devitalise us and sap our energy.
Yoga – the Way to Heal
Yoga and Meditation are amazing tools to bolster the overall health and well being of both the mind and the body. Yoga has proved to play an important role in preventing and controlling Polycystic Ovarian Syndrome (PCOD). Anything that makes our minds and bodies relax, improves our body’s metabolism and works on boosting the strength of our reproductive organs is a great treatment for PCOS
That’s Yoga for you.
Specifically with regard to PCOS Yoga has the powers to help you lose weight, improve blood circulation to the ovaries and regulate the endocrine glands to balance your hormones - all of which calm and heal both mentally and physically.
The beauty of Yoga is that every Asana concentrates on one or the other part of the body making it very effective in treating specific disorders.
Most importantly anyone can do yoga! No matter what size, shape and age multitudes of women have found it to be the most beneficial form of exercise for the mind, body and the spirit. Regular practice of yoga enhances physical fitness and strength, de-stresses and regulates hormonal balances.
So what does Yoga actually do for PCOS?
These are some ways in which it helps:
- Builds muscles which combat insulin resistance which is very important to manage PCOS.
- Increases heart rate, provides a cardiovascular workout and leads to weight loss.
- Promotes hormonal balance, relaxation and brings adrenal and cortisol levels in control thus healing stress. This can enhance chances of conception too.
- Has pain-numbing effects.
- Solves digestive disorders which prevail in PCOS by improving the functions of the digestive organs.
- Promotes mental well being thus addressing issues of stress and anxiety.
- Helps in dealing with stressful situations of everyday life through breathing exercises.
Essential Yoga Asanas for PCOS
Here are 14 star Asanas and some breathing exercises to treat PCOS.
(It is is important to note that unless you’ve trained in yoga, finding a good yoga teacher to help you do it right and to keep you encouraged and enthusiastic would be a better option than to try this on your own.)
This is good for weight loss and enhances body flexibility while treating hormonal imbalances.
2. Balasana (Childs Pose)
Balasana releases lower back tensions, menstrual cramps and normalises blood flow throughout the body.
3. Baddha konasana / Bhadrakonasana (Butterfly pose)
Badhakonasana and Bhadrakonasan are similar asanas. They are very helpful to strengthen the pelvic muscles. This posture relaxes and like all other asanas reduces stress while relieving menstrual discomfort.4. Naukasana (Boat Pose)
This asana is useful in treating PCOS because it promotes weight loss and tightens the muscles of the abdomen. It also improves the ovarian functions by improving blood flow.
5. Dhanurasana (Bow Pose)
Dhanurasana stimulates the reproductive organs, reduces menstrual pain and normalises menstrual cycles. It has also proved to relieve stress and anxiety.
This asana stretches the lower back, hamstrings and hips. It improves fertility
and relieves stress.
7. Viparitta Shalabhasana
Useful for toning the abdomen this asana also enhances blood circulation to the reproductive organs and strengthens muscles in the body.
Bharadvaja’s twist or twirl is an excellent asana to improve metabolism and strengthen abdominal organs. It works on the spinal column and is known to work wonders to balance blood pressure and regulate menstrual problems.
The cobra pose helps the pelvis and the back. It positively affects the ovaries and the uterus. It exerts a soothing pressure on the stomach and stretches the pelvis thus aiding digestion and blood circulation.
10. Marjaryasana and Bitilasana (Cat and Cow pose)
The cat and cow postures relax the shoulder and the neck while massaging the abdomen and improving the reproductive organs. They are most effective in relieving ovarian pain.
11. Prasarita Padottanasana
This one increases blood circulation to the ovaries and works the hips and the lower back. It also stretches the legs and the back.
12. Chakki Chalanasana
Called “moving the grinding wheel’, this posture helps in improving abdominal functions and exercises the uterus and reproductive organs. It helps to promote endocrine functions and hormonal secretions. It is an excellent asana to strengthen the abdominal muscles.
13. Supta bandha konasana
Similar to the butterfly pose this asana is done lying down because of which it is very relaxing while stimulating abdominal organs.
14. Shavasana (Corpse Pose)
It is very important to practice this asana after every yoga session. It promotes relaxation by making you focus on conscious breathing while relieving stress and tension in the body and mind
Pranayama is an essential part of yoga. Breathing exercises provide an excellent way to relieve stress naturally. Exercises like Nadi Shodhan (alternate nostril breathing), Bhramri (bee pranayama) and Kapalabhati are all very beneficial in calming the mind.
16. Yoni Mudra
The Yoni Mudra is a hand gesture and symbolizes the womb or the uterus. It is an excellent exercise to de-stress and to calm the mind and is very effective for PCOS when coupled with breathing exercises.
What else Can you do if you have PCOS?
Along with yoga and ayurvedic medication
(click or scroll down for more information!) there are several lifestyle changes that we need to incorporate to heal from PCOS and treat the symptoms effectively -1. Meditation
A fantastic complement to yoga is meditation which helps to soothe the mind and de-stress. Meditation is reported to have wonderful healing effects on both the mind and the body. This also calms the nerves which help in dealing with stressful medical disorders.2. Healthy Diet
Fresh fruits and salads are strongly recommended for patients of PCOS. High fiber foods and proteins help to improve the metabolism apart from boosting energy levels. Foods high in fat and sugar are a big no no.3. Lots of Water
Water is an elixir for almost all kinds of physical disorders. The more water you drink the more toxins you flush out of your body. In this case it will also help in regulating your hormones.4. Regular Exercise
Like yoga, a regular exercise regime
can help maintain your weight and release “happy hormones” like endorphins. It also keeps in check levels of cholesterol and insulin resistance.5. Enough Sleep
Sleeping well is very important for the body to heal and rejuvenate. Unhealthy sleeping hours, not enough rest and erratic routines disrupt body cycles and hormonal secretions.6. Hobbies
Listening to music or reading books that you like and pursuing hobbies that you enjoy like gardening or different forms of art can help you calm down and mend faster.
Ayurvedic Treatment for PCOS
Picoshunya is aimed at treating the specific symptoms of PCOS. It targets the reduction of male hormones, optimization of the ovarian functions and improvement of endocrine functions – all of which are responsible for PCOS. Kanchanar Guggulu is a proven remedy to remove growths, swelling, and lumps like fibroids and cysts.
Benefits of Picoshunya (for PCOD):
- Promotes ovulation
- Corrects irregular periods, Polycystic Ovarian Syndrome (PCOD)
- Enhances fertility
- Eliminates cysts.