Have you been recently diagnosed with PCOS or living with this condition for years?
As you might already know polycystic ovarian syndrome (PCOS) is a condition caused due to hormonal imbalance in women not only of reproductive age but in adolescence and post-menopause as well. It is characterized by excess production of androgen in the body which is a male hormone. This may cause fibroids (clusters of follicles) in the ovaries leading to cysts or failure to release eggs.
The most common symptoms experienced by women with PCOS are:
- Irregular or no periods
- Lack of ovulation
- Hirsutism - excessive hair growth in areas such as the face, chest, back and buttocks
- Alopecia - excessive hair loss or thinning
- Weight gain and/or difficulty in losing weight
- Acne
- Mood swings
- Irregular sleep
- Stress & anxiety
- Edema - Inflammation
- Bloating
Serious complications or symptoms of PCOS include:
- Infertility
- Type 2 diabetes mellitus
- Endometrial cancer
- Depression
These complications are due to hormonal imbalance, elevated estrogen, and androgen levels, insulin resistance and obesity. The symptoms most commonly begin at puberty and worsen over time.
What if someone told you that with a small lifestyle change these symptoms you’ve been dealing with could be managed and get better? Would you give it a try?
Yoga is the answer! The word “Yoga” is derived from the Sanskrit word “Yuj” which means to join or unite, with the aim of this ancient practice being self-realization in order to overcome any kind of suffering. The practice of yoga, specifically the asanas help in opening up the pelvic region while performing pranayama helps calm the mind. According to a recent study the addition of yoga to your daily lifestyle by practising it mindfully just 3 times a week can help you manage PCOS as it regulates the endocrine system, reduces serum cortisol also known as the stress hormone and balances other neuronal hormones hence improving the reproductive function. Not only this but practicing yoga regularly also helps in reducing the androgen levels hence helping in the management of hirsutism and acne. Performing yoga asanas also leads to increased insulin sensitivity thus preventing the complication of type 2 diabetes mellitus.
Now if you’re wondering which yoga asanas would benefit you the most and help you achieve this, let me list down 5 simple asanas for you to start with.
- Dhanurasana (The Bow Pose) – This asana increases blood circulation in the pelvic region thus helping to stimulate the reproductive organs. It also regulates the menstrual flow, and relieves menstrual discomfort which are two major problems that women with PCOS undergo. Daily practice of this asana strengthens the reproductive organs as well as helps in relieving indigestion and constipation.
- Setu Bandhasana (The Bridge Pose) – This asana regulates thyroid function which could be disturbed in women with PCOS. It helps in controlling mood swings, reducing stress, anxiety, and depression. It also relieves the symptoms of menopause and menstrual pain by relaxing and activating the organs in the abdominal region.
- Supta Baddha Konasana (The Reclining Butterfly Pose) – This asana opens up the pelvic region and mainly helps in calming the mind, body, and spirit. It also helps to soothe menstrual discomfort. This is an excellent restorative pose that supports the spine, and back while gently releasing tension from the shoulders and chest.
- Prasarita Padottanasana (The Wide-Legged Forward Bend) – This asana strengthens the back muscles by improving energy circulation and increasing the length of your spinal column.
- Uttana Shishosana (The Puppy Pose) – This asana helps in relieving symptoms of chronic stress, tension and insomnia. It massages the lower abdomen, activating the abdominal muscles and helping them to work better by aiding in digestion, reducing bloating, and reducing stubborn abdominal fat. It enhances blood circulation as the blood flows towards the chest and shoulders. It also strengthens the hip and back muscles.
So now that you know why yoga will help you and how, why don’t you try it and share your experience with us.