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Stretch yourself out

Yoga can offer easy solutions to many serious medical problems arising out of faulty lifestyle habits

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Deepika Dikshit

Sedentary lifestyles, unhealthy eating habits, especially among the millennials and young, are giving rise to many lifestyle problems. A large number of young women and adolescent girls are being affected by such a lifestyle problem called polycystic ovary syndrome (PCOS). In India one in every four young women is said to be affected with PCOS. It is a condition involving an imbalance of hormones among women and is one of the leading causes of infertility. Women with PCOS have irregular menstrual cycles, fail to produce eggs and find it difficult to conceive.

PCOS is caused due to a combination of genetic and environmental factors. Unhealthy diet, high-stress levels, lack of physical activity and being overweight are some conditions that make women more prone to PCOS. The incidence of this metabolic anomaly is increasing world over with the growing prevalence of poor lifestyle habits, unhealthy eating practices as well as sedentary conditions.

There is a dire need to control and prevent it as PCOS can lead to a lot of long-term medical issues like diabetes, heart diseases, infertility, gynaecological cancers, hypertension, depression and gestational diabetes.

While there is no cure for PCOS, treatment involves restoring hormonal levels through the use of birth control pills or diabetes drugs. Women with PCOS are advised regular physical exercise and weight reduction.

With its deep-rooted knowledge of the intrinsic mind-body balance, yoga offers a highly viable solution to tackle the condition of PCOS. A combination of naturopathy and yoga allows the restoration of hormonal balance besides offering a remedy for anxiety and depression that are common among women with PCOS.

Here are the few yoga postures that can help in keeping PCOS in control and overcome infertility, anxiety and other symptoms associated with it.

Baddhakonasana (Bound angle pose)

Badhakonasana improves blood circulation to the pelvic region, promotes relaxation, reduces stress and helps the reproductive organs. For this asana, sit straight with your spine upright and legs spread in the front. Bend and bring the feet close to the pelvis, having the soles touching each other. Interlock the finger and hold the feet firmly. Draw in the heels towards the genitals and take deep breaths, pressing the thighs and knees down towards the floor by providing gentle pressure. Stay in this position as long as it is comfortable. Then inhale, lift the knees away from the floor and extend the legs to their original position.

Bharadvajasana (Bharadvaja’s twist)

Regular practice of this posture alleviates stiffness and pain in the lower back, neck, and shoulder, makes hamstrings supple and tones the muscles of uterus For this pose, start with sitting on the yoga mat, legs stretched ahead and arms resting on both sides of the body. Fold your knees and bring them close to the left hip, putting the weight of the body on the right buttock. Position the left ankle on the arch of the right foot and twist your upper body leisurely to the right side as much as possible, while keeping the right hand on the floor and the left hand on the outer side of the right thigh. Try to twist your body further with each breath. Remain in this position for a minute and then slowly come back to the original position and repeat the same procedure on the opposite side shifting the weight on the left buttock.

Bhujangasana (cobra pose)

The cobra pose exerts gentle pressure on the abdomen and pelvic region and helps address PCOS symptoms by stimulating the ovaries, improving digestion and reducing stress. Start by lying face downwards, toes placed flat on the floor, legs together and palms beside the chest. Breathe in deeply as you lift your head and torso off the floor, keeping the navel fixed on the floor. Support your raised torso with both hands, and arch your back as much as you can. Incline your head upward and keep your shoulders free and away from the ears. Keep breathing normally for 30 seconds and return to the starting position.

Balasana (child’s pose)

Balasana is a useful asana for PCOS as it induces relaxation by soothing the central nervous system. This automatically releases lower back tension, menstrual cramps, and PMS symptoms, while leveling blood flow throughout the body. For this position, kneel down on the yoga mat and sit on your heels, maintaining your knees hip-width apart. Bring your head down to touch the floor and arrange your torso down between your thighs. Keep your hands on the side of the torso and loosen up the shoulders towards the floor. Rest in this posture for 30 seconds to one minute and then go back to starting position.

Yoga and naturopathy treatments are effective in treating PCOS with long-lasting benefits. It can be easily practised by even rural women as a safe, effective and economical way of treating PCOS.

The writer is a yoga teacher, Jindal Naturecure Institute, Bengaluru

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