Polycystic ovary syndrome or PCOD affects one in ten women, and the hormonal problem can produce symptoms ranging from obesity and hair issues to depression and irregular periods. One of the most challenging aspects of the disease is low metabolism, which puts individuals at risk for obesity, a condition that brings its own set of health challenges.
Yoga, as a holistic practice of the mind and body that has varying levels of intensity and challenge, is one form of practice that promises tremendous benefits to individuals dealing with PCOD. It helps in strengthening the body, increasing its flexibility, and can also help in managing blood sugar levels, which is important as PCOD also puts women at the risk of diabetes. Importantly, yoga also promotes mindfulness, relaxation, and stress-relief, all of which enable women with PCOD to ensure that they have the right mindset to deal with their health challenges. Here are some beneficial yoga practices that can help women with this condition –
Meditation
PCOD certainly takes a toll on the body, but its symptoms and hormonal shifts can also increase feelings of lower self-esteem, depression, and stress. As such, it becomes important to give some time to your thoughts and feelings and allow yourself to overcome the negativity that may be pulling you down. Meditation gives time and space to do just that, thus ensuring that your physical condition doesn’t prey on your mental health
Sun Salutation (Surya Namaskar)
A series of asanas bound together in a seamless flow, this practice is considered one of the best ways to practice yoga. Flow-through the asanas quickly for a metabolic boost and weight loss, or go gently and hold the poses for more relaxation and strength.
Dhanurasana (Bow Pose)
Stimulate your entire body, stretch it out, and work your abdominal muscles with this all-rounder asana that also aids in the relief from stress and anxiety. Do not force your body into the pose, however – take your time and use supports, and gradually, you will find the pose easy to strike.
Halasana (Plough Pose)
This inversion asana can be challenging to master, but it promises excellent stretching of the back, great stimulation of the abdominal region, and a sense of peace and achievement. Once again, focus more on developing a form than achieving the entire pose in one go, and be sure to keep the strain off your shoulders.
Bhujangasana (Cobra Pose)
This asana helps in gently stimulating the abdominal organs, including the reproductive organs, and helps improving blood flow and gastrointestinal issues. This asana can also help in reducing weight.
Balasana (Child’s Pose)
This easy to do asana helps in reducing tension and pain from the lower back and abdomen, ease menstrual cramps, and promotes blood flow throughout the body, thus making it particularly helpful during the time of painful periods.
Baddha Konasana (Butterfly Pose)
Engage in some dynamic stretching with this asana that strengthens the pelvic muscles and is also known to reduce menstrual discomfort. Begin by practising for at least thirty seconds, and increase the time as your mobility and flexibility increases.
Kapalbhati
Known also as the forehead shining technique, this breathing practice is known to bring a glow to the face and can help in reducing acne and oiliness. It also cleanses not just the face, but the entire body, removing toxins and impurities.
Living with PCOD can certainly be a challenge, but early diagnosis, medical support, and a healthy and active lifestyle can allow you to thrive in spite of the disease. So, integrate these yoga practices above and see the difference yourself, and do not be afraid of trying out new asanas, breathing practices and meditations to see what works for you the best.
At Hith Yoga, we understand how tough dealing with PCOD/PCOS can be and as a woman who is already juggling so many things and making them perfect, we know how extra tough it gets. Yoga, however, can be the much-needed relief for you. It may seem tough to set a routine, to begin with, but once set, it would be a blessing! We tell it from experience 🙂 To read more about how Yoga can be beneficial for women in general, do read our blogs.
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