Increasing Wellness: Yoga’s Restorative Harmony for PCOS
Learning about PCOS
PCOS is a hormonal condition that affects a high portion of Indian women. Drastically impacting their health, it affects their reproductive system such that their physical and emotional well-being is affected. Some physical ways in which PCOS manifests cause weight gain, inconsistent monthly cycle, increased acne on various parts of the body, excessive hair growth on the face, and sometimes even hair loss, all of this coupled with the inability to conceive. All these physical changes also affect the mental health of the individual suffering. These PCOS effects can cause long-term complications and increase the risk of getting heart issues, high blood pressure, endometrial cancer, etc.
PCOS isn’t a life-threatening condition. But it does affect normal functioning in a woman’s daily life. Its symptoms are highly manageable. The treatment methods for PCOS can vary from individual to individual. However, holistic methods are found to be useful for managing the condition’s symptoms. Yoga for PCOS can be beneficial in overcoming the physical and mental strain caused by PCOS symptoms. Yoga for PCOS is a holistic method that is taught in schools and offices now as part of either the school curriculum or Wellness at Workplace. There are many yoga poses for PCOS that can be practiced which you will learn about in this blog. Apart from the various yoga asanas for PCOS, you will also learn about the different other methods that you can consider to improve your health and cut down on the symptoms of PCOS.
Yoga’s Role in PCOS Management
Hormonal Balance: In women with PCOS condition, the level of testosterone can shoot up higher than the normal ranges. Yoga can reduce testosterone levels and also reduce depression. Yoga poses for PCOS stimulate the endocrine system, and has a positive effect on the glands that produce hormones. These yoga asanas for PCOS also improve blood circulation and benefit the reproductive organs.
Stress Reduction: Stress can greatly affect the hormonal balance. Yoga involves a combination of physical movement and breathwork. This provides deep relaxation to both the mind and body, thus reducing stress. Yoga for PCOS reduces stress by activating the parasympathetic nervous system and reducing the level of cortisol hormones.
Enhancing Fertility: Yoga for PCOS by reducing stress and maintaining the hormonal balance can also thereby help in enhancing fertility. Some yoga poses for PCOS support the reproductive system by improving the blood flow to the pelvic region and vitalizing the ovaries.
Yoga Poses for PCOS
Surya Namaskar
Surya Namaskar is a yoga technique that comprises twelve poses that use inhalation and exhalation for its performance. Surya Namaskar is beneficial as it involves a lot of stretching, which can enhance blood circulation, and stimulate the vital organs, especially by expanding the pelvic region. It also helps boost metabolism and manage weight.
To perform this yoga technique, begin with the mountain pose, then move to a prayer position by lifting your arms upwards, inhaling as you go about, then bend backward, next exhale, and bring the prayer-folded arms to the front. Inhale again, lift and enter into the low plank pose, and exhale. Move your body into an inverted v position by remaining in the plank pose, alternate by inhaling and exhaling.
Head-to-Knee Pose (Janusirsana)
This yoga for PCOS can help reduce cramps. It can be practiced by stretching your legs. For this, first, sit with one leg extended and the other bent inwards to the inner thigh. Then stretch your hips by attempting to grab the feet of the extended leg. Hold, stretch, and breath, alternating the legs.
Bow pose (Dhanurasana)
This pose can help in stimulating the reproductive organs. For this pose, lay on your stomach, pull your ankles and legs backward, stretching your entire body. This pose is one of the trickiest yoga poses to practice and master. Make sure you have warmed up before attempting this pose.
Meditation and Mindfulness
As much as PCOS is about the drastic physical changes a woman undergoes, having a positive mindset is always the best way to beat any bodily discomfort. Yoga for PCOS can help a person cultivate mindfulness. Meditation, along with yoga practice is a given. There are also other techniques that you can use to foster wellness through meditation and mindfulness like journaling, doing some activities like dancing, singing, playing an instrument, and getting involved in the things that bring you joy.
In today’s modern world, women are as occupied as ever. These busybodies, thriving in different areas, need some ways to relax too. Privileged women from cities get to rest, but the case is not the same with those underprivileged women suffering from PCOS. For them, resting means an empty stomach and hindered responsibilities. To combat this issue and prioritize the health of working women from underprivileged backgrounds, usually employed in factories, the government of India has an act stating the establishment of an Occupational Health Center at every factory and dock.
Creating a Personalized Yoga Practice
Yoga for PCOS should be personalized. PCOS is a condition that affects people differently, with its symptoms varying from one person to another, so having a combination of yoga poses that are useful to your unique needs can help you manage the symptoms better. This can also help you form a routine and practice the poses regularly.
Lifestyle and Nutritional Factors
Along with considering the yoga poses and techniques to manage PCOS symptoms, an individual should also make changes in their lifestyle and aim to eat a balanced diet with proper nutritional requirements met. Once healthier choices are made, symptoms will start to reduce.
Conclusion
In conclusion, yoga for PCOS can be highly effective by offering a lot of holistic benefits. Living with PCOS is not easy, pain can strike at any time, and surviving on medications alone can degrade the quality of life. Yoga thus is a practice that is not only necessary for pain relief but also a healthier living.
FAQs
- Is Yoga Beneficial for Mental Health and Anxiety Associated with PCOS?
Yes, yoga can help reduce anxiety and stress by maintaining hormonal balance. It is also beneficial for one’s mental health as it promotes relaxation and enhances mindfulness.
2. Do Meditation Practices Fit Into Yoga for PCOS?
Yoga for PCOS also includes meditation. Breathwork is a part of yoga and can improve the connection between the body and mind, helping an individual come to an acceptance of their thoughts and regulate their emotions.
3. Which is better for PCOS gym or yoga?
Both yoga and gym are beneficial for PCOS management. But yoga can be a gentler and better choice for those with extreme pain. Since yoga involves improving both body and mind, for PCOS, yoga can be a wiser choice.
- Which Yoga Pose Is Best for PCOS Weight Loss?
Surya namaskar, which comprises a lot of yoga poses is the best yoga technique for managing PCOS symptoms and for losing weight gained due to it.
