Yoga for PCOS, Overcoming PCOS & Infertility - The Yoga Institute
Polycystic ovary syndrome (PCOS) is a common disorder associated with the hormonal or endocrine system of the female reproductive system. There are few studies conducted in India that indicate 10% of Indian women suffer from this disorder. Diagnosis at the correct time and awareness about the disorder can help prevent this infertility syndrome. This is an emerging health problem occurring during adolescence. Awareness about a healthy lifestyle, dietary discipline, and regular exercise are required for prevention and better management of the disease. So, yoga for PCOS helps to take care of a woman’s health holistically.
Causes & Symptoms of PCOS
PCOS is a condition where the ovaries have multiple small cysts. Hence it is called polycystic ovarian syndrome. The cysts are not detrimental but lead to hormonal imbalances. Unhealthy lifestyles, wrong food habits, and lack of exercise are some common contributing factors towards the illness.
Symptoms
Women with PCOS have irregular or missed periods (as a result of not ovulati ng).
Weight gain and obesity that becomes difficult to manage.
Fatigue is experienced and low energy levels (related to poor sleep).
Unwanted hair growth (also known as hirsutism). Excess hair growth may be seen on the face, arms, chest, back, and abdomen.
Hair thinning on the head or sudden hair loss related to PCOS may increase in middle age.
Hormonal changes can lead to uncontrolled acne problems. Other skin problems can occur such as skin tags and dark patches of skin.
Mood swings, depression, and anxiety.
Pelvic pain may occur during PMS (periods), along with heavy bleeding or spotting.
Hormonal changes can cause headaches.
Sleep disorder “sleep apnea” is related to PCOS. In sleep apnea, an individual will stop breathing for short periods of time.
In severe cases, hormonal therapy or birth control pills are prescribed. But yoga for PCOS has more organic and unintrusive methods for PCOS management. The ancient art and science of healing is the key to prevent the disorder and manage the symptoms of PCOS effectively.
Healthy Lifestyle Choices & Dietary Discipline
1. In many cases, a small amount of weight loss helps to balance out the hormonal system and this helps to regularize the menstrual cycle.
2. Healthy routines of early to bed and eating on time help (avoid late-night parties and junk food).
3. Eat your food slowly and chew your food properly.
4. Women who smoke have high levels of (male hormone) androgens than women who don’t smoke. Quit smoking.
5. Opt for organic foods. Eat a balanced diet that comprises lots of seasonal fruits, green vegetables, whole grains, and low-fat dairy products.
6. Get into a routine of regular yoga exercise to help you control or lose weight. The associated weight loss is an integral step in yoga for PCOS care.
7. Individuals suffering from PCOS should care about their emotional wellness. All disease manifests in the mind. They should learn to manage their anger and try to accept things, people, and situations as they are!
Recommended Yoga Therapy for PCOS
Yoga advocates “Prevention is better than cure”. So is the case with yoga for PCOS care but in case the illness has progressed effective management is possible through yoga.
Yoga Asanas for PCOS/ PCOD yoga pose
The poses recommended give abdominal compression and gently massage the internal organs. These help to tone the internal organs' functioning and improve blood circulation. The yoga asanas for PCOS suggested massage the digestive organs and improve gastrointestinal balance and their functions. Yoga poses for back pain are effective in weight loss and keep the metabolism in check. Some beneficial asanas for back pain include:
Naukasana (Boat Pose)
Matsyasana
Hastpadangustasana (I, II, III & IV)
Pavanmuktasana
Pranayama
Pranayama yoga helps to enhance the oxygenated blood supply to the brain which in turn helps to restore the hormonal balance.
Relaxation
Stress has a negative impact on PCOS symptoms. It is necessary to relax the mind to keep the cortisol levels under control. Cortisol levels (testosterone) are responsible for weight gain. Hence conscious relaxation technique-Shavasana helps in calming the entire body and mind and helps to alleviate stress.
In conclusion, adopting a holistic approach with yoga for PCOS, including yoga asanas for PCOS, can significantly help manage and alleviate the symptoms associated with this disorder. Regular practice of PCOD yoga can aid in improving overall well-being and reproductive health. Incorporating these poses for back pain into your daily routine can provide relief and promote a healthier lifestyle.