WHAT IS PCOS?
PCOS or Polycystic Ovary Syndrome is a very common hormonal condition that affects one in every ten women in the world. It refers to a state in which women has small cysts in the ovaries, due to which they experience reproductive, cognitive and hormonal imbalances.
Basically, the ovaries of a girl with PCOS produce higher than normal levels of male sex hormone, androgen. It restrains the egg production and its release. Therefore, some of the eggs develop into little sacs filled with liquid, also known as cysts. These cysts lead to more cysts, build up in the ovaries and also get enlarged. According to WHO, PCOS affects more than 115 million women worldwide. Moreover, it affects approximately 10 percent of women in the reproductive age group. Apart from unpredictable hormonal changes, it can trigger various problems by giving birth to diabetes, infertility, acne and excessive hair growth.
It is assumed that PCOD might be genetic or may run in the family but some of the most prominent reasons for it are stress, anxiety, depression; mostly because of faulty modern lifestyle. The most common symptoms of PCOD are excessive weight gain, oily skin, and irregular periods.
The Effectiveness of Yoga for PCOS
Yoga is effective to reduce PCOS. According to research, it was found to reduce hirsutism, and improve the menstrual cycle. Moreover, another study found that yoga is better than the plain workout in minimizing anxiety and tension in teen girls who are suffering from PCOS. A few most effective yoga asanas are as follows:-
Surya Namaskar- The sun symbolizes clarity and consciousness. Surya Namaskara or Sun Salutation is a traditional practice of showing gratitude or paying respect to the sun. Doing 10 sets of this exercise at a stretch means doing 240 powerful yoga asanas in less than 15 minutes. It is advantageous for physical and mental stability, concentration power and spiritual growth.
Kapalbhati- Kapalbhati stands for ‘Kapal’ which translates to ‘forehead’ and ‘Bhati’ means ‘to shine’. It involves a person sitting in a straight posture to inhale deeply, concentrate on a steady intake of air and exhale rapidly with the abdominal muscles contracting. This Pranayama is a shat kriya, which means Kapalbhati removes toxins from the body and gives a naturally glowing skin.
Halasana- Halasana is also made up of two words. ‘Hal’ means ‘plough’ and Asana stands for ‘pose’. So, ‘the plow pose’ takes its name from the Hindi word which means a farming instrument, plow, used in India. In this yoga asana, one has to lie flat on back and bring their feet in a 180-degree angle to put toes over and beyond the head.
Anuloma Viloma- The roots of Yoga come down to concentrating on one’s breath. Anuloma Viloma is also known as alternate breathing technique where Anuloma translates to ‘with the grain or hair ’ and while Vilom stands for ‘against the grain or natural course’. It facilitates proper functioning of the lungs, alleviates mood and keeps stress at bay.
Bhujangasana- ‘Bhujang’ stands for ‘cobra’ and ‘asana’ stands for a ‘pose’. It is the eighth pose of the 12 poses of the Surya Namaskar. This backbend pose resembles the raised hood of a cobra.