One of the many problems that can make a woman’s life miserable is Polycystic ovarian syndrome or PCOS. This is a health condition that is caused by hormonal imbalance, in which cysts grow in the ovaries, causing the hormonal imbalance, disrupting fertility, normal menstrual cycle, cardiac function and even appearance. The reasons that causes PCOS include anxiety, stress, depression, unhealthy lifestyle, lack of work life balance. Yoga has always proved to be effective in treating different health conditions, stress which can be reduced by practicing yoga. The calming effect of yoga helps in rejuvenating the mind, body and relieve stress.
So, here are a few yogasanas that help in managing the symptoms of PCOS and prevent complications:
- Sun Salutation (Surya Namaskar):
While standing, join your palms and raise your arms above your head inhaling, bend slightly backwards.
Exhale and bend forward, try to touch your head on your knees. Now, place your palms on the ground and stretch your leg backwards in a sitting position look towards the roof.
Now, stretch the other leg and look in front. Next, sit on your knees, resting your back on the ankles. Bend forward with your hands stretched ahead and head touching the ground. With knees placed on the ground, rise and stretch your upper body on the floor. Your chin and chest should touch the ground while your stomach is slightly raised above the ground and back pushed up a little.
In the final position, your hands, feet, knees, chin and chest should touch the floor. Now, lie down and raise your upper body without moving your torso. Next, placing your feet and palms on the floor, raise your entire body off the floor and bend your head inwards so that, your body resembles an inverted “V”.
Next, step in the Surya Namaskar is the Shashankasana. Bring your left foot forward and then bring the right foot forward. Inhale and rise back to the normal position. Relax and release.
2. Chakki Chalanasana (Moving the grinding wheel)
Sit straight with your legs stretched in front of you. Spread your legs as wide as comfortable, stretch both your hands in front and interlock the fingers. Inhale, while exhaling try to touch your left toe with your hands and then move towards your right toe. The movement will form a “0” (zero). This exercise will help burning abdominal and side fat and relaxing your back pain.
3. Dhanurasana (Bow pose)
Lying on your stomach raise your legs and bend them at the knees, hold the ankles by the palms. Inhaling, raise your head and the chest upwards, pull the legs backwards and outwards forming an arch. Your whole balance is on the abdomen, make sure your elbows are not bent. Look upwards and hold for as long as comfortable with normal breathing, then release slowly and come back exhaling. This asana is beneficial for those suffering from diabetes. It helps aiding gastrointestinal disorders and slims the whole body.
4. Bhujangasana (Cobra pose)
While lying on your stomach, bend your arms at the elbows and place your arms beside either side of your chest. Inhale and raise your upper body, stretching your torso as far back as possible. Make sure your lower body starting from your waist and feet are touching the ground. Maintain the position for about a minute with normal breathing. While exhaling, return to the normal position and relax. This asana helps increasing the flexibility of the spine, strengthens spinal muscles and reduces abdominal fat. It should be avoided by those who have undergone abdominal surgery.
This is another variation of Veerbhadrasana. Spread your legs to about 4 feet, turn your left foot to about 90 degrees and bend your knees. Raise your arms sideways and bring them up to your shoulders. Try focusing on the fingertips of your left hand. It helps in increasing concentration, strengthening your legs, arms and reducing fat.
Yoga, as we know, is a holistic way to cure any health issues. Though the reasons of Polycystic Ovary Syndrome (PCOS) remains unknown, yoga can prove to be beneficial to reduce the severity of it. However, do consult your doctor and your personal trainer before opting for yoga as they are the ones who can guide you with proper medications and the right techniques of asanas that can reap benefits. Hit the like button if you found this article helpful and we will come up with many such articles for you! Till then, stay fit, stay happy!