Polycystic Ovarian Disease and Polycystic Ovary Disorder commonly known as PCOD and PCOS are conditions that influences women’s ovaries. Ovaries are little oval shaped organs found on sides of uterus. Ovaries deliver hormones such as progesterone and estrogen which are essential in controlling the menstrual cycle it too create little sum of hormones inhibin, relaxin, and male hormones called androgens.
8-10% of women in India are suffering from PCOD. Women with PCOD/PCOS produce higher than normal amounts of male hormones. This hormonal imbalance causes them to skip menstrual cycle. Difficulties in pregnancy is one of the major side effects of not getting periods on time. Other side effects may include –
Skin problems, acne
Facial hair growth
Hair thinning
Obesity
Diabetes
Infertility
With the modern lifestyle which has reduced physical activities and increased consumption of processed food and hybrid veggies. PCOD has become fairly common disorder.
All forms of exercises including Yoga have proven to be effective in managing symptoms of PCOD*. The mindful component of Yoga also helps in getting relaxation and balanced moods.
Read along as I explain how various yoga poses can help you manage your PCOD.
1 Malasana -
Improves circulation and blood flow to the pelvic region. Makes metabolism better by aiding digestion. Strengthens pelvic and abdominal core while opening the hips.
Step-by-Step Instructions
Come to stand with gap in your feet. The gap should match your shoulder length. Fold knees in squats position. Make Namaskar pose at center of chest.
Gently press your elbows to inner thighs. Keep spine straight. Stay in this position for 1- 2 minutes in beginnings and increase the duration as your body adapts.
2 Baddha Konasana-
Baddha Konasana opens up the groin and pelvic region also promotes relaxation. Helps to reduce stress and relieve discomfort related to menstruation. Also known as Butterfly Pose.
Step-by-Step Instructions
Begin with Baithak pose(sitting pose). Bring your right leg and then left leg near groin, join soles of feet together.
Hold both the feet with your hands. Keep spine straight. Move thighs upward and downward. Keep repeating for 2 minutes in beginning. Increase the timing gradually.
3 Bhujangasana-
Exerts pressure on the stomach and aids to stimulate the functions of the ovary. Also known as cobra pose.
Step-by-Step Instructions
Lie down flat on your stomach. Keep your hands beside chest. Lift the upper body till waist (head, chest, shoulder and stomach) while breathing.
Keep elbow straight.
Stay in this position for 1-3 minutes in beginnings.
Increase the timing as your body adapts.
4 Dhanurasana-
Dhanurasana also known as Bow Pose helps to stimulate the working of the reproductive organs. It stretches your upper body giving you relaxation and also relieves menstrual discomfort. It can be helpful to normalizes the menstrual cycles.
Step-by-Step Instructions
Lie flat on the stomach keep both hands aside hip.
Fold the legs in knees.
Grab the ankle with your hands.
Form a bow shape which gives stretch to stomach, thighs, shoulders and back.
5 Sarvangasana-
While this yoga asana benefits the entire body, it is particularly beneficial for the ovaries. It also acts on the endocrine glands - pineal, pituitary, thyroid and parathyroid glands.. All of these benefits make sarvangasana a very good yoga asana for PCOD.
Step-by-Step Instructions
Lie down and relax.
Place your hands from elbow under hips. Lift your upper body keeping shoulder and elbow on ground.
Give support to waist with your palms.
Start with 15-30 seconds and increase the time gradually.
Meditation and breathing exercises can also help in getting mood swings in control and be relaxed in those days. More on than in the next blog.
Thanks for reading.
*disclaimer: it is advised to consult with your physician before practicing yoga for severe illness
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