Routine practise of yoga will help regularise hormonal activity within the body says yoga Grand Master Akshar.
Photograph: Iveto/Wikimedia Commons
A large percentage of women today suffer greatly from the symptoms of Polycystic ovary syndrome (PCOS) .
It is an unfortunate result of our present-day lifestyles, quality of available resources and stress levels.
The delicate balance of the human body is easily tilted off course by these external influences.
Polycystic ovary syndrome (PCOS) is a condition that affects a woman’s hormone levels.
Italian physician Antonio Vallisneri first described its symptoms in 1721.
PCOS is a 'syndrome' or group of symptoms that affects the ovaries and ovulation. Some of its features include:
- Cysts in the ovaries
- High levels of male hormones
- Irregular or skipped periods
In fact, it is one of the leading causes of infertility in women.
Women suffering from PCOS experience various symptoms of great discomfort which hamper their everyday routine.
This is the play of hormonal imbalance on the body which ultimately results in such issues.
The symptoms of this hormonal imbalance include:
- mood swings,
- tiredness,
- irregular periods,
- heavy bleeding,
- acne,
- weight gain,
- excessive hair growth, etc.
Continuing with every day activities with these negative effects on the body takes its toll on the mind as well.
These symptoms can arise at any age between 14 to 44 which is the period of bodily fertility.
An early diagnosis of this hormonal imbalance in women is always best and Yoga is the ultimate solution, treatment or preventive measure for this life altering condition.
Benefits of yoga
- Pranayama (breathwork) and the meditation techniques of yoga, help to calm the mind and reach a state of deep relaxation.
- Yoga regulates the stress hormone levels like cortisol thus helping the body function normally.
- Yoga relieves tension from the body and helps regulate hormone levels.
- Yoga practice helps an individual attain their ideal weight which in turns reduces stress on the bodily functions.
- Yoga balances out glucose metabolism and blood lipid levels.
- The weight bearing poses of yoga help to increase muscle mass. This increase of muscle mass helps to combat the insulin resistance that often comes along with PCOS. Also, an increase in muscle mass leads to a higher calorie burn at rest, aiding in weight loss.
- Certain types of yoga get the heart rate up, increase calorie burn and aid in weight loss.
The yoga asanas described below are best recommended to help treat PCOS.
Routinely practise will help regularise hormonal activity within the body and prove supremely beneficial over a longer period of time.
While medicines may have side effects, yoga is harmless.
Begin your practice with 24 step surya namaskar, a salutation to the Sun.
The benefits of Surya namaskar are aplenty.
It normalises and regulates the various bodily functions and activities to keep the human body at peak performance.
It is hence recommended as a supreme preventive measure for any and all ailments for it keeps diseases at bay.
You may begin with fewer cycles but can work your way up to perform 21 cycles a day for optimal results.
1. Vajrasan (Thunderbolt pose)
Formation of the posture
- Begin by standing straight with your arms by the sides of your body.
- Slowly bend your knees and lower them onto the floor.
- Place your pelvis on your heels and point your toes outward.
- Here, your thighs should press your calf muscles.
- Keep your heels slightly apart from each other.
- Place your palms on your knees.
- Straighten your back and look forward.
Breathing Methodology
- Softly inhale and exhale.
2. Balasan (Extended Baby Pose)
Formation of the Posture
- Kneel down on your mat and sit on your heels.
- Inhale and raise arms above head.
- Exhale and bend your upper body forward.
- Place your forehead and palms on the floor.
- Pelvis should rest on the heels.
- Ensure that your back is not hunched.
Breathing Methodology
- Inhale as you raise your arms above your head.
- Exhale breath as you bend your upper body.
3. Padahasthasan (Hand to feet pose)
Formation of the posture
- Begin with samasthithi.
- Exhale as you raise your arms over your head.
- Tilt your upper body at the pelvis and bend forward.
- Try to touch the floor with your hands and tuck your nose in-between your knees.
- Ensure that your back is not hunched and your knees are bent very slightly.
Breathing methodology
- Inhale as you raise your arms above your head.
- Exhale breath as you bend your upper body.
4. Baddhakonasan (Butterfly Pose)
Formation of the posture
- Begin by sitting down on your mat in dandasan.
- Bring your right leg in by bending it at the knee.
- Try to touch the centre of your pelvis with your heel while your knee remains on the floor.
- Bend your left knee and bring the base of your left foot in contact with your right.
- Try to make sure your knees touch the floor.
Breathing methodology
- Inhale and exhale rhythmically while performing this posture.
5. Bhujangasan(Cobra pose)
Formation of the posture
- Lie on the floor facing downwards.
- Slowly raise your trunk and head with the support of the palms alone. The arms should be bent at the elbows.
- Arch your neck slightly backwards and look up
- Make sure that your navel is pressed against the floor and your toes are turned inwards.
- Hold the asana for few seconds.
Breathing methodology
- Inhale deeply as you slowly raise your trunk to form this posture
6. Pranayam : Anulom Vilom
- Begin by sitting in a comfortable posture such as sukhasan.
- Ensure that your back is erect.
- Use your fingers to close your left nostril and inhale deeply through your right.
- Close the right nostril and exhale with your left.
- Inhale with the left nostril as your right remains closed.
- Now close the left nostril and exhale through your right.
- Repeat this formula and continue for at least 5 minutes everyday.
- Always be mindful of your practice and ensure to remain within the limits of comfort and ease of your body.
A regular and routinely practice of yoga is the best path towards a healthier lifestyle, both physically and emotionally as well.
All photographs: Grand Master Akshar
Grand Master Akshar is founder and chairman, Akshar Yoga.