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Poly Cystic Ovarian Disease is a reproductive disorder, or to be more precise a disorder that affects the reproductive tract. In each monthly cycle, one of follicles grow in the ovaries and ripen to deliver an egg, called an ovum. This ovulation process is stimulated by bodily hormones. On account of individual hormonal imbalances, sometimes, these follicles could just refuse to release an egg. Subsequently, the ovary gets full of immature follicles; these are termed cysts and the condition is referred to as Poly Cystic Ovarian Disease (PCOD). The condition is characterized by an excess, or build up of cysts in the ovaries. PCOD, sometimes also referred to as PCOS (Poly Cystic Ovarian Syndrome) is characterized by excess of small cysts in the ovaries.
Till today, no one has been able to identify the exact cause for PCOD / PCOS. However, research has indicated that it is most likely a hereditary phenomenon, since the condition is known to run in families. Studies also show that Obesity worsens the condition. As a matter of fact, approximately 50% of PCOD / PCOS sufferers have been found to be overweight. In PCOD / PCOS, obesity only augments the growth levels of androgen and estrogen which, in turn, intensifies the problems even more.
Yoga Asanas for PCOD / PCOS
Down the years, it has been found that Yoga is the only recourse left to PCOD / PCOS sufferers. Yoga is a holistic science and art of living. This is because routines Yoga consisting of asanas (poses), pranayamas (breathing techniques) and kriyas (cleansing exercises) prescribed in Yoga help tone up the whole system. There are certain fixed Yoga asanas (poses) like the sitting, standing and supine poses that haven proven to greatly help PCOD / PCOS patients. In general, the Yoga program for PCOD / PCOS is as follows:
- A series of Yoga asanas (poses). While there is no exact pose or exercise that is known to help heal PCOD / PCOS, experience tells us that some of the poses – if done regularly – sitting, standing and lying on the back, over time yield the desired results. But, you should make sure to avoid all the inverted poses.
- Practice lots of Pranayamas (Breathing Exercises) in a slow, unhurried, relaxed rhythm. You may breathe at your own slow pace, or inhale and exhale to the count of 3 or 4. But do this very slowly and avoid straining or putting pressure on your lungs. The recommended pranayamas (breathing exercises) for PCOD / PCOS women are Mild Kapalabhatti (Skull Cleansing), Anuloma-Viloma (Alternate Nostril Breathing) and Ujjayi (Ocean Breath).
- You should also practise Nispanda Bhava (Unmoving Observation) and Shavasana (Corpse pose) 2 – 3 times every day. These will definitely help since PCOD / PCOS victims are, by and large, tense and stressed out. Subsequently, they need plenty of relaxation.
- Finally, let your diet be Yogic and Sattvic. This essentially means pure and predominantly vegetarian, with lots of seasonal fruits, sprouts, fresh salads and dried fruits. Steer clear of milk and milk products, particularly cheeses and butter, all confectionery products, fatty, fried and spicy foods, cigarettes and alcohol
Likewise, avoid stress and tension, so try and avoid all stressful situations. Even if difficult, you will find that taking the trouble and making a few short term sacrifices will benefit you enormously in the long run.
Most of all consult your family physician and find a good, trained, qualified and experienced Yoga instructor, and a Yoga institute of repute.
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