PCOS is a hormonal disorder common among women of reproductive age. It is also one of the most common causes of female infertility affecting women worldwide. Poor lifestyle, Stress, and dietary habits have resulted in the increased incidence of PCOS. As per recent studies,1 in 5 Indian women suffers from PCOS. It is a syndrome in which a woman’s hormones are simply out of balance which often happens when a woman’s ovaries or adrenal glands start producing more male hormones.
Women with PCOS may experience the following:
– Abnormal menstruation
– Weight gain
– Dark skin patches/Acne
– Scalp hair loss
– Hirsutism
– Mood swings, anxiety, and depression,
In short, the quality of life is affected in a woman with PCOS.
Importance of Yoga in PCOS:
As PCOS is a psychosomatic syndrome, a tool that benefits the physical, as well as the mental health, is the best choice. Among the various lifestyle causes, stress stands as an important one. Hence Yoga can be considered as an important lifestyle intervention in managing PCOS. Also, Recent studies reveal that yoga plays a profound role in minimizing the PCOS RISK.
How Yoga Helps?
PCOS is a syndrome where physical and emotional health is compromised and Incorporating Yoga helps in uplifting as well as improving the quality of life of a woman.
Regular Yoga provide us with the following benefits-:
- Yoga helps in weight reduction,
- Regularizing the menstrual cycle and thereby correct hormonal Imbalance.
- Yoga brings mindfulness and improves overall well-being
- Practices like half and full butterfly pose help in improving blood circulation to the pelvic area.
- Practices like Sarvangasana influence the Hypothalamic pituitary ovarian axis and thereby regulate hormonal imbalance
- Regular Yoga uplifts mood and thereby helps in reducing anxiety and depression in PCOS women
- Yogic exercises help in balancing the sympathetic and parasympathetic activity
- and it is worthwhile to consider Yoga in PCOS.
Do you have PCOS?
Then Start following this yoga schedule for 30 minutes daily.
- Suryanamaskara(6 rounds)
- Setubandhasana
- Supta badhakonasana
- Half & full butterfly pose
- Bhujangasana
- Dhanurasana
- Surya anulom vilom Pranayama
- Kapalabhathi
- Sarvangasana
- Salabhasana
- Suryanamaskara
The 12 steps of Surya namaskar are the best way to start your morning. The 12 poses play a crucial role in accelerating Fat metabolism and thereby help in weight reduction
- Bridge Pose/Setubandhasana
This pose strengthens the pelvic area and massages the reproductive organs. The bridge pose tones up the waist and hip regions and strengthens it.
Method: Lie down on your back. Gently bend both knees and place your feet on the ground. Place your hands on the ground parallel to your body and try to hold your respective ankle. Then slowly lift the body off the ground. Inhale and lift chest region, pelvis and keep thighs parallel to each other. Maintain the posture for 10-20 seconds.
- Supta Badha Konasana (Reclining Butterfly pose)
This asana is said to benefit the pelvic region and thereby helps to activate the ovaries.
Method: Sit on the floor in dandasana position. Slowly bend fold legs and bring heels close to the perineum. The soles of both feet should touch each other, making a diamond shape with legs. Then slowly lie down, rest your back on the floor with arms resting over the inner thigh. One can
take 5-7 deep breaths in this position
- Half and Full Butterfly Pose
This asana stimulates all organs in the pelvic area. This exercise tones up the abdominal muscles and reduces abdominal fat.
(Half butterfly) Method: Sit with legs straight. Bend the right leg and place the right foot over the left thigh. Hold the toes of the feet with your left hand and support your right knee using your right hand. Then slowly move your knees up and down.
(Full butterfly) Method: Sit with legs straight. Fold both legs and join both feet and bring the feet close to the perineum. Grasp the feet using both hands. Slowly start flapping both the legs up and down like the wings of a butterfly. Start slow and then gradually increase speed.j
- Bhujangasana/Cobra Pose
The cobra pose helps in menstrual regulation.
Method: Lie down in a prone position with both arms extended above the head. Then slowly bring down both arms and place it near the chest region with fingers facing forward. Slowly inhale and raise the upper part of the body. Hold the position and then gradually exhale and come down.
- Dhanurasana/Bow Pose
This posture helps in relieving all kinds of menstrual discomfort and regulates menstrual flow. Bow posture improves circulation in the pelvic region.
Method: Lie down in a prone position with both arms extended above the head. Slowly bend both legs. Bring hands behind and try to grasp the ankle region/toes. Then slowly inhale and raise both legs and chest area. Only the abdominal area should touch the ground. Hold the position for some time.
- Surya Anulom Vilom Pranayama
The surya anuloma villoma pranayama is an ideal choice in Patients with PCOS. This is right nostril breathing which increases heat in the body. This pranayama helps in weight reduction and reduces stress and anxiety.
Method: Keep the left nostril closed and slowly Inhale through the Right Nostril(Take a deep breath), and then slowly exhale through the right nostril itself
- Kapalabhathi
Kapalabhathi is a cleansing technique having a multitude of benefits.
Method: Passive inhalation and active exhalation is the process. Exhalation is forced with the help of abdominal musculature.
This breathing technique has a greater impact on the abdomen and pelvic area. Recent studies state that Kapalabhathi may help in regulating endocrine and metabolic processes.
- Sarvangasana (Shoulder Stand Pose)
This asana improves blood circulation to the brain. It influences the endocrine glands and helps in restoring hormonal balance. Sarvangasana reduces the risk of hyperglycemia.
Method: Lie down in a supine position. Inhale and raise both legs to 45degree and then slowly raise to a 90degree angle. Support the waist region with both hands and slowly raise the pelvis. Your legs, back and waist should be in a straight line. Hold the position for some time.
- Shalabhasana /Locust Pose
This pose helps in reducing fat from the pelvic region. It tones up the pelvic area and strengthens the muscles.
Method: Lie down in a prone position. Slowly make a fist with both hands and place it under each thigh. Then slowly raise both legs, without bending knees. Hold the position for some time.
The term PCOS has become part of our lifestyle. For the proper and effective management of this psychosomatic disease, we need a holistic approach, incorporating diet, yoga, and medicine. Thus, it can be concluded that Yoga indeed plays an important role in the prevention as well as management of PCOS. The 30-minute yoga schedule mentioned above reaps its prime benefits only when done in a regular manner. So make time, start now and pledge yourself to make 2022, a fitness year.
Yoga is the best wellness medicine, you can gift yourself. So give up the excuses and make every morning a fitness morning.
