PCOS

What is PCOS / PCOD?

All women have a pair of ovaries that have many follicles within them. Each month, one of them develops and matures to deliver an egg (ovum). This is the process of ovulation that is affected by hormones in her body. As a result of certain hormonal imbalances, in some cases, these follicles might just fail to release the ovum. As a result, the ovary gets filled up with immature follicles, called cysts. So Poly Cystic Ovarian Disease (PCOD) literally means an excess of cysts. This disease is characterized by numerous little cysts within the ovaries. PCOD is sometimes also called PCOS (Poly Cystic Ovarian Syndrome). This is because the signs and symptoms are so closely interconnected and linked to each other.

Causes of PCOS / PCOD

Even though, no definite cause has been acknowledged as being responsible for PCOD to date, studies show that it has a major hereditary constituent, as it often runs in the family. It has been found that Obesity also aggravates PCOD / PCOS. In fact, around 50% of women suffering from PCOD / PCOS are said to be obese. Obesity, it is found, does enhance production of abnormal levels of estrogen and androgen in PCOD / PCOS and that further intensifies the problems of excessive hair-growth and irregular bleeding.

Yoga for PCOD

Research has proven that Yoga is very helpful in dealing with PCOD / PCOS. This is because Yoga is, first and foremost a discipline and this is what you need most to get your system back in shape. Besides, the exercise routines that Yoga prescribes help tone up the whole body, while also dealing specifically with the affected parts. Specific Yoga asanas (poses) such as the standing, sitting and supine postures are known to help PCOD / PCOS sufferers immensely. The overall Yoga package for PCOD / PCOS would be:

A set of asanas (Yoga postures). It has been found that the standing, sitting and supine poses, if done regularly; over a period of time produce desired results.


To work on Ovaries:
Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.

Kapotasana (King Pigeon Pose)
Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.

Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

Salamba Sarvangasana (Supported Shoulderstand)
This version of Shoulderstand is performed with blanket support under the shoulders.

Purvottanasana (Upward Plank Pose)
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.

Ardha Bhekasana (Half Frog Pose)
This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.

Paschimottanasana (Seated Forward Bend)
Paschimottanasana can help a distracted mind unwind.

Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.

Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

Pelvis:



Padangusthasana (Big Toe Pose)
This pose gently lengthens and strengthens even stubbornly tight hamstrings.

Bitilasana (Cow Pose)
Cow Pose is an easy, gentle way to warm up the spine.

Ardha Bhekasana (Half Frog Pose)
This pose is more than a backbend; it opens the shoulders, chest, and thighs all at once.

Kapotasana (King Pigeon Pose)
Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.

Padmasana (Lotus Pose)
The ultimate yoga pose, Padmasana requires open hips and consistent practice.

Dandasana (Staff Pose)
It might look easy, but there's more to Staff Pose than meets the eye.

Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

Marjaryasana (Cat Pose )
This pose provides a gentle massage to the spine and belly organs.

Malasana (Garland Pose)
This pose stretches the ankles, groin, and back torso. If your heels don't reach the floor, rest them on a folded blanket.

Janu Sirsasana (Head-to-Knee Forward Bend)
A forward bend for all levels of students, Janu Sirsasana is also a spinal twist.

Natarajasana (Lord of the Dance Pose)
Nataraja is another name for Shiva. His dance symbolizes cosmic energy.

Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.

Vrksasana (Tree Pose)
Vrksasana clarifies just how challenging it can be to stand on one leg.

Purvottanasana (Upward Plank Pose)
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

Pituitary gland:



Pincha Mayurasana (Feathered Peacock Pose)
This pose is also commonly called Forearm or Elbow Balance.

Kapotasana (King Pigeon Pose)
Invigorates your body and gives your spirits a lift. An extremely deep backbend appropriate for advanced practitioners only.

Urdhva Dhanurasana (Upward Bow or Wheel Pose)
Strengthens the arms, legs, abdomen, and spine, and gives a boost of energy.

Adho Mukha Vrksasana (Handstand)
The alignment in Handstand is exactly the same as it is in Mountain, the only difference being in the position of the arms.

Salamba Sirsasana (Supported Headstand)
Standing on your head in proper alignment calms the brain and strengthens the body.

Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose )
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.

Last but not lease cobblers pose (both sitting and laying down positions)
Though no specific poses can help cure a person of PCOD / PCOS.

Pranayamas (Breathing Exercises). Practice lots of measured leisurely breathing. You either breathe at your own natural pace or adopt a rhythm of 3 – 4 counts inhalation and an equal count for exhalations. But you must remember to do this very slowly. The pranayamas (breathing exercises) that will help you are Mild Kapalabhatti (Skull Cleansing), Anuloma-Viloma (Alternate Nostril Breathing) and Ujjayi (Ocean Breath).

havasana (Corpse pose) practised several times daily is known to help because PCOD / PCOS sufferers are known to be tense and stressed out and require lots of relaxation. Even the practice of Nispanda Bhava (Unmoving Observation) is known to help a lot.

Have a Yogic and Sattvic diet. Sattvic means a pure and predominantly vegetarian diet. Have plenty of fresh, seasonal fruits, salads, sprouts and dried fruits. Avoid all confectionery products, milk and milk products, particularly cheese and butter, fried, fatty and fatty foods, alcohol in any form, and cigarettes

Likewise, avoid stress and tension. Besides relaxing in Shavasana (Corpse Pose and Nispanda Bhava (Unmoving Observation) you should make it a point to avoid all stressful situations. This may sometimes entail difficult choices such as having to give up a job to get away from the stress, if only for a awhile.
Above all, whatever practices you adopt should be in consultation with a good doctor and Yoga instructor, especially if you are taking up Yoga for the first time.