PCOS and Yoga

Rishika Yoga

Sounds like most women here? As women, we are what I call ‘hormonally vibrant’. Mood swings are such an important part of our being. So when is it that you must start taking your mood swings seriously? When mood swings are accompanied by other symptoms such as weight gain, facial hair growth, acne, etc. it’s time for you to get yourself tested for PCOS.

PCOS, has been spreading like an epidemic and has become every woman’s favourite condition to blame their weight gain on. PCOS and PCOD are like same same but different. Most women don’t even know how to differentiate between the two. So lets start with the basic understanding of PCOD and PCOS:

PCOD means that your ovaries are reeling under pressure and feeling the brunt of the disturbances in your body and are generally not functioning at their peak efficiency. PCOS means that these disturbances are now no longer just in the ovaries but are also manifesting in other parts of the body — such as acne and facial hair.

Some of the symptoms include: Irregular periods, obesity, insulin insensitivity, high amounts of ‘male hormones’, irritability, high blood pressure, difficulty in conceiving, oily skin, thinning hair, to name a few.

While diagnosis is only the first step, treating PCOS is a long journey. PCOS is a hormonal condition and you have to understand that you are up against a vicious cycle. It is normal to feel frustrated, but you have to break that cycle.

Modern medical science has not been able to point out the exact cause of PCOS, but stress, high body fat, lifestyle issues are the most common reasons given by the medicos. If you, or anyone you know, suffers from PCOS, please know that it is not a life sentence. Here is a YOGIC way to beat PCOS and live a healthy, happy life.

Asanas Exercise plays a very crucial role in tackling PCOS. Since, body fat has a direct correlation to PCOS, regular practice of asanas, can help improve your condition. Even if it is for 30 minutes everyday, make sure you are consistent with your practice.

1.) Baddhakonasana

• Regulates the function of the ovaries.

• Soothes menstrual cycle.

2) Bhujangasana

• Bhujangasan does wonders on activating the kundalini (primal energy that is the main driving force of all life; in literal terms, sexual energy), thereby aiding in controlling symptoms of PCOS.

3) Naukasana

• Works on abdominal muscles.

• Known to regulate thyroid function- one of the effects of PCOS.

4) Dhanurasana

• Helps in relieving menstrual discomfort — cramps, stiffness, etc.

• Stimulates the reproductive organs, thereby helping them function better.

5) Setubandhasana

• Does wonders to regulate thyroid function.

• Most significant benefit of this asana is that it helps cure symptoms of menopause.

6) Shalabasana

• Known to benefit women suffering from ovary as well as uterine disorders.

• Helps in controlling diabetes (A complication of PCOS)

7) Padmasana

• Great asana for both men and women, as it works on reproductive organs of both the sexes.

• Sitiing in padmasan during the mestrual cycle can bring cramps well under control (most women suffering from PCOS experience painful periods.)

8) Paschimottanasna

• Paschimottanasana helps tackle one of the biggest side-effects of PCOS — obesity and weight gain.

9) Ustrasana

• Stimulates endocrine glands

• Releases tension in the ovaries

10) Mayurasana (for advanced practioners)

• Effective remedy for diabetes.

• Strengthens and tones up the reproductive system.

Pranayama

1. ) Nadi Shodhana

The most direct connection that this pranayam exercise has with PCOS is that, it helps in balancing of the male and female energies (Ida and Pingla Nadis) in the body (which is the root cause of PCOS).

It also helps establish a balance between the levels of different hormones in the body.

2.) Bhramari PCOS can really take its toll on your mental calm and peace. One of the best pranayam exercises to calm yourself down in the face of anxiety and panic is to do the Bhramari. Place both palms on your ears, close your eyes, draw a deep breath, and exhale slowly while humming as loud as you can.

3.) Kapalbhati Kapalbhati is the best breathing exercise for weight management. It shows a high impact on the abdominal muscles and the core. Kapaalbhati also works to bring diabetes under control. Being two significant complications associated with PCOS, this is an excellent exercise for women to solve issues relating to weight gain and diabetes.

Mudra

1. ) Yoni Mudra

• The yoni mudra is a hand posture that represents the female vagina. Sitting in padmasana, and joining your hands in the yoni mudra whilst deep breathing, can be a great way to help manage PCOS.

• It is known to especially benefit and regulate the functioning of the reproductive organs.

2.) Kundalini Mudra

• Awakens the sexual force or energy within an individual.

PCOS and Ayurveda

Of the seven dhatus in our body, Shukra dhatu is responsible for keeping reproductive health in check. Traditionally stress is known to be the biggest cause of shukra dhatu imbalance. Kapha imbalance is one of the reasons for PCOS as per ayurveda. You can tackle PCOS by making the following modifications in your diet:

• Ensure that you boil the milk before consuming it. You may want to add a pinch of ginger or turmeric before boiling it to decrease the Kapha element in milk.

• Sugar-based products are considered unhealthy, as sugar increases Kapha. You may want to opt for honey instead, which is believed to reduce Kapha.

• Increase your intake of flaxseeds, walnuts, almonds, pine nuts and chilgoza since they are an excellent source of Alpha Lipolic Acid.

• Include herbs such as cinnamon, garlic, and fenugreek in your diet.

• Selenium, Zinc and Chromium are known to improve insulin sensitivity. Since whole grains are an excellent source of these, you must consume whole grains.

• Include turmeric in your diet. Its medicinal properties are of great relief to women. It helps in improving insulin resistance, detoxifying the female reproductive system, eliminating acne, etc.

• Ashwagandha is a natural energiser and a perfect remedy for controlling mood swings.

My tip : Every time you feel sad about the fact that you're struggling with PCOS, remember, you’re so classy, that your ovaries wear a string of pearls too :)