Yoga Asana for PCOS
Dr. Vibhuti S. Rao @Amruth Ayurvedic Centre
“The first step in management of PCOS is to get rid from obesity and stress. Relaxation is the key in PCOS. Integrating yoga and meditation at an early age in life can help us attain a disease-free body and a healthy mind. Daily yoga for 30 minutes with 4 Asanas, 4 Pranayama, meditation and Shavasana helps in weight reduction and stress management, says research studies”. Dr. Vibhuti Rao explain it further here-
PCOS is talk of the town. Many women are suffering with PCOS and many even may not know if they have this problem. Integrated approach to PCOS seems more promising. Moreover, conventional medicines do not offer any specific treatment unless you come up with list of symptoms or you are trying for pregnancy and it is not happening. So what other women who do not have symptoms but have PCOS ? And what about Yoga?
Yoga is a popular science worldwide due to its’ multi-dimensional benefits on sick physical body, restless mind and wondering sprits. Moreover, it’s a trend now to have a fit body and good muscles. However, we should not forget that Yoga is not only for body-building but has deep impact on our mind and soul and awakening the consciousness. Yoga basically is defined as a technique to again mastery over mind and bringing the balance between both mind and body.
There is growing evidence that PCOS is a lifestyle disorder involving the pathology of endocrine and metabolic systems. Also, Yoga ultimately stabilizes the normal function of hypothalmo- pituitary – ovarian axis and cure PCOS. So, it is time to acknowledging the role of Yoga as a safe and effective treatment for PCOS.
Ancient text books on Yoga have claimed that daily yoga practice supports endocrine functions and thus prevent endocrine related pathology. Therefore, it is believed that yoga can be a non-invasive and non-pharmacological tool for hormonal imbalances. Yoga has been proved beneficial in major endocrine disorders- such as diabetes and thus, suggested as ‘endocrine therapy’.
How these Yoga postures will help you
Practice of postures to make body fit for long sittings for meditation. For meditation any posture may be used, which is steady (head, neck, and chest must be aligned, leaving the natural curve in the spine), stable, motionless, and comfortable. It is achieved by relaxing attention or loosening of effort to sit in a particular posture and allowing attention to merge with the infinite.
Asanas (yoga postures) designed for PCOS help open up the pelvic area and promote relaxation and pranayamas (breathing exercises) are powerful techniques that help to keep mind calm. Coupled with these are some soothing meditations that work at a very deep level and help de-toxify and destress the entire system. Practicing thefolowing Asanas will become a reason to boost the health of the pelvic organs such as uterus and ovaries and improve functioning of the endocrine glands.
1. Start your practice with few rounds of Surya Namaskara-
Do not force yourself. However set a daily target of how many rounds you can do effortlessly with ease yet perfectly. Surya namaskara help both a loosening exercise and make you ready for further postures. It has its effect all over the body. Also claims to help in reducing weight.
3. Suptabadhakonasana (Reclined bound angle)
Even better, this pose fills a sense of deep relaxation. It is not only a restorative posture but also a hip opening asana. It is a basic pose, which just about anyone can try their hand at. Use a cushion if you need.
Lie straight and flat on the ground. Then, gently bend your knees. Bring your feet together with the outer edges of both your feet on the floor. Place your heels close to your groin.
Your palms must lie next to your hips and pressed downwards.
Exhale, and ensure that your abdominal muscles contract as your tailbone moves close to your pubic bone. Feel the elongation in your lower back and the stability in your spine as your pelvis tilts. Hold this position.
Quickly inhale, as you exhale again, let your knees open up such that it creates a good stretch in your groin and inner thighs.
You must ensure your lower spine is not forcefully arched. Also, ensure your shoulders are relaxed and placed away from your neck. Now stay in the pose for up to a minute, breathing deeply and slowly.
Exhale and exit the pose. But before you do so, press your lower back and knees to the floor to give that final stretch. Then, hug your knees, and rock from side to side before you release.
4. Bharadvajasana (Bharadvajasana twist’s)
In the disharmony of the modern world, a quiet, bound, and balanced posture like Bharadvajasana can help us to find a moment of peace and stillness.
Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right arch.
Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly.
Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.
So ladies, what are you waiting for, put your yoga pants, get on to your yoga mat and start stretching.
20 minutes very day can save you from terrible symptoms of PCOS.
Dr. Vibhuti Rao is clinically experienced in managing various female related disorders and mental health issues. She writes regularly for various magazines in India and Australia.
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