Tag: yoga for pcos

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Yoga for PCOS: Beat your Struggle Now

Kritika Bairagi | September 19th, 2024

Yoga for PCOS: Beat your Struggle Now

Polycystic Ovary Syndrome is one of the most common endocrine disorders affecting millions of women worldwide. With characteristics that include a varied collection of symptoms ranging from irregular cycles and ovarian cysts to increased levels of androgen, PCOS can indirectly affect many aspects of a woman’s health, from fertility to metabolic function. Though PCOS itself is relatively common, treatment is not easy to manage and often needs a multi-faceted approach. Yoga for PCOS is a complete lifestyle and is of significant support in relieving symptoms and improving general well-being.  

What is PCOS?

PCOS is an endocrine disorder where the ovaries produce more androgen hormones, known as male hormones, in excess, which leads to longer or less regular periods. Women suffering from PCOS usually have multiple small cysts developed in their ovaries, such cysts are not harmful. Its cause is not well established, but it is supposed to be partly due to genetic, hormonal, and environmental factors. In addition, another typical feature found simultaneously is insulin resistance, wherein the body’s cells get resistant to the action of insulin; often, this results in weight gain and presents difficulty in controlling blood sugar.

Common remedies for PCOS

What is provided in the traditional approach of management in terms of medication usually includes regulation of menstrual cycles, management of symptoms, and treatment for insulin resistance. Some of the commonly prescribed drugs could include:

Hormonal Birth Control: The patient typically receives hormonal birth control to stabilize menstrual cycles and reduce symptoms, including acne and excessive hair growth.

Metformin: This drug improves insulin sensitivity and allows proper regulation of blood sugar levels.

Anti-Androgens: The drugs administered are anti-androgens to remove excessive hair growth as well as acne.

Diet and exercise instructions are usually given to the patient to enable the management of weight and insulin sensitivity. While these treatments work reasonably well, many women seek other forms or complementary approaches to control symptoms and promote better health for PCOS.  

Role of Yoga for PCOS Management

Yoga can play an important role in the management process of PCOS by addressing various dimensions of the disorder, from hormonal imbalance to stress levels. You can include yoga in your routine along with other advantages of better insulin sensitivity, regular menstrual cycles, lower levels of stress, and better general well-being.

yoga for PCOS: beat your struggle now

Yoga Asanas (Poses)

Some specific yoga for PCOS poses help to manage by improving pelvic blood flow, balancing hormones, and relieving stress. Some of the good asanas include:

  1. Adho Mukha Svanasana (Downward-Facing Dog): increases circulation and melts all the tension in the body.
  2. Setu Bandhasana (Bridge Pose): Helps in stimulating circulation towards the pelvic region, and helps in managing hormones.
  3. Baddha Konasana (Bound Angle Pose): Strengthens hips and pelvis, thus useful for hormonal regulation and regulating menstrual cycle
  4. Viparita Karani (Legs-Up-the-Wall Pose): Relieves stress and wakes deep relaxation in restorative poses.

Pranayama (Breath Control)

When practicing pranayama techniques, there must be adequate stress management leading to plenty of relaxation, which helps women fight PCOS. Here are some of the pranayamas that can be useful:

– Alternate Nostril Breathing (Anulom Vilom): Balances the nervous system and reduces stress.

– Victorious Breath (Ujjayi Pranayama): It calms the mind and provides clearer mental reflection and relaxation.

Cleansing Techniques (Kriyas)

Kriyas are cleansing techniques that can help purify the body and control the hormones. Some of the most effective kriyas include:

– Skull Shining Breath (Kapalabhati): Energizes the body and builds digestive power and metabolism.

– Trataka (Focus on a Flame): Enhances concentration and mental clarity, which may manage stress.

Meditation

Meditation is a technique, which helps to reduce tension and improves emotional wellbeing. Since managing stress is an important part of yoga for PCOS, systematic meditation may help in reducing cortisol levels and thus improve emotional well-being. The applications of mindfulness meditation and guided visualizations are very handy in this regard.

yoga for PCOS: beat your struggle now

Diet and Nutrition

Nutrition-based dieting in addition plays a key role in yoga for PCOS management. One must focus on: 

  1. Whole Foods: Incorporate fruits, vegetables, lean proteins, and whole grains.
  2. Low Glycemic Index Foods: Focus on the least influential food on blood sugar levels, such as leafy greens, legumes, and nuts.
  3. Healthy Fats: Use sources of omega-3 fatty acids, like flaxseeds, and walnuts to aid in hormonal balance.
  4. Hydration: Keep hydrated to have a better metabolism. 

Get trained in yoga for PCOS management with us

Online Yoga Life offers training for yoga teachers in ways they could help manage different health concerns. Comprehensive teacher training courses incorporated special units of Yoga as therapy from where the students learn to design and implement the practice for specific health concerns.

Through our programs, you will learn how to therapeutically use yoga for PCOS and all other conditions. Our curriculum encompasses therapeutic techniques of yoga such as pranayama and meditation, the need for which is underlined with the entire approach to health.

These skills can be implemented in your teaching practice, therefore helping your students to keep their PCOS under check and enjoy a better quality of life. 

Conclusion

This was an overall supportive approach that can help with dealing with Polycystic Ovary Syndrome, by applying all asanas, pranayama, kriyas, meditation, and mindful nutrition could influence most aspects of PCOS – hormonal imbalances, stress management, and numerous others. Yoga may be useful in people’s lives and furthered through specific training to empower human beings and others toward better health and well-being. If you want to know more about teaching therapeutic yoga effectively, join our Yoga Teacher Training programs at Online Yoga Life, where we will give you in-depth education on yoga for PCOS management and other health conditions with the practice. 

Check out Online Yoga Life for further information on the courses and how you can become a certified yoga teacher specializing in therapeutic practices.

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