You fight PCOD or PCOD will fight you.

You fight PCOD or PCOD will fight you.

"GATHER UP YOUR FIGHTING SPIRIT OR THE DISEASE WILL DEFEAT YOU"

_AYA KITO.

Suffering from PCOD?? Not sure you have PCOD and want to know about it and how to cure or prevent it. Here you go.

MEANING: PCOS is a lifestyle disease that have become increasingly very common nowadays. 

According to research Polycystic Ovarian Disease (PCOD), also known as Polycystic Ovary Syndrome (PCOS) is a very common condition affecting 5% to 10% of women in the age group 12–45 years.

This disease causes irregular Periods and over bleeding, thinning of scalp, facial hair, Weight Gain. Nowadays it has become the leading cause of Infertility. 

SYMPTOMS: Irregular periods, heavy bleeding, baldness, facial hair growth, acne, weight gain, dark circles, headaches.

It can contribute to long-term health problems like diabetes and heart disease.

CURES: Yoga supplemented with a healthy diet. Yes, you read it right. Now it can be completely cured by yoga asanas and a proper diet.

"YOGA IS A LIGHT, WHICH ONCE LIT WILL NEVER DIM."

Hie there! I am Priyanka.V and today I am here with some effective asanas that will definitely help you to fight PCOD.

My post will deal with the natural remedies to cure or prevent PCOD to remove the problem from it's roots. Primarily some diet suggestions and some yoga to fight PCOD. 

So without further ado, let's get started.

1)BADDHA KONASANA ( BUTTERFLY POSE):

BADDHA KONASANA ( BUTTERFLY POSE)

Baddha konasana is a seated pose in hatha yoga as exercise. It relieves stress and anxiety which are considered as two major enemies of a happy, healthy lifestyle.

HOW TO DO:

a)Start in a seated position and bring the souls of your feet together to touch.

b) Now gently clasp hands around feet, elongate and straighten your spine, tucking your chin in toward your chest.feel the stretch in your back.

c) Hold the position for 60 seconds. Relax and repeat thrice 

BENEFITS:

a) It Stimulates the heart and improves blood circulation, stretches inner thighs, and groin. 

b)Stimulates abdominal organs, prostate gland, ovaries, and kidney.

c)This pose can help relieve mild depression, anxiety, and fatigue. Thus calms your mind and release physical tension. 

d) Relieves menstrual discomfort, menopause symptoms, and fights infertility.

2)CORPSE POSE (SHAVASANA):

CORPSE POSE (SHAVASANA)

It is the common final pose of a yoga practice. This posture is all about restoration. The body, mind, and soul can all recover during this state.

 It helps remove fatigue and gives rest to the mind. It gives you immense peace and relaxation.

HOW TO DO:

a)Lie on your back with your legs straight and arms relaxed at your side. Your palms facing the ceiling. 

b)Close your eyes and feel the relaxation. Relax each and every part of your body through this posture. 

BENEFITS:

This asana when practiced properly helps to calm the mind, reduces stress, headache, fatigue, and anxiety. And thus relaxes your body completely giving you better sleep.

3) PASCHIMOTTANASANA (SEATED FORWARD BEND):

PASCHIMOTTANASANA (SEATED FORWARD BEND)

It is a powerful, rejuvenating posture that calms the mind and all the muscles.

All the abdominal muscles get vigorously contracted which helps to shed off extra fat accumulated near your belly area.

HOW TO DO: 

a) Sit down on your mat keeping your legs in the front and knees straight, arms close to the head.

b) Slowly attempt to bend forward and try to hold the great toes with your hands and then try to put the face between the knees. Elbows should rest on the ground.

c) Hold the posture for 60 seconds and then relax and repeat thrice.

BENEFITS:

a)This is a powerful abdominal exercise. It cures abdominal diseases, strengthens the chest, and improves the flexibility of the spine.

b) It also helps to relieve headaches and insomnia.

c) Strengthens the core muscles. 

d) Strengthens the thigh muscles, Stimulates the liver and kidneys.

e) Helps to Relieve menopause symptoms.

f) Relieves stress and anxiety.

4)NAVASANA (BOAT POSE):

NAVASANA (BOAT POSE)

Classic asana for strengthening your core and building beautiful sexy abs.

The name comes from the Sanskrit words "Nava" meaning Boat and "Asana" meaning pose.

Boat pose is mainly a Hip flexion and spinal extension asana. If the arms are reaching forward, shoulder flexion is added.

HOW TO DO:

a) Sit on the floor with your legs straight in front of you.

b) Now slowly roll your shoulders back, lean back slowly, suck your tummy in,

c) Exhale and lift your legs all the way up and try to get your thighs at a 45-degree angle to the floor.

d) Now try to stretch your arms straight alongside the legs.

e) Hold the pose till 5 to 10 breath count.

f) Release the pose slowly.

g) This is going to create a vibration on your lower back mainly your abdominal, that is because you are working on your abs.

h) Repeat.

BENEFITS:

a) Improves Digestion.

b) Strengthens abdominal, Hip flexors, and Spine.

c) Tones your abs.

d) Relieves from stress.

e)Helps to develop core strength.

f) Reduce fat and strengthen lower body muscles.

5)BHUJANGASANA (COBRA POSE):

BHUJANGASANA (COBRA POSE)

The name is derived from the Sanskrit word 'Bhujanga' which means 'Snake' and 'Asana' which means 'posture'.

This is one of the rejuvenating exercises that resembles the posture of cobra and is great for reducing the stiffness of the lower back.

It helps to open up the chest and shoulders and improves your breathing pattern.

HOW TO DO:

a) Lie down on your abdomen keeping heels and toes together knees straight and chin on the ground.

b) Now slowly bring your hands next to your chest.

c) Inhale, lift your chest up off the floor by straightening your arms, lift the torso from the waist up off the floor arching the spine backward.

d) Tilt the head as far back as possible and hold the posture for the duration of atleast 60 seconds.

e) Exhale and reverse to the position as in point (a)

f) Repeat thrice.

BENEFITS:

a) Helps in strengthening and improving the flexibility of back muscles.

b) Helps in improving the posture of your back and shoulders.

c) Relieves depression and fatigue.

d) Excellent to promote fertility and reduce menstrual pains.

e) Improves your breathing pattern.

f)  It gives a good shape to your abdomen.

g) Strengthens your shoulders, chest, back, and buttocks.

 

6)BALASANA (CHILD POSE):

BALASANA (CHILD POSE)

One of the resting pose that we usually do as a counter asana for various asanas practice.

It enables you to reconnect with your inner child.

It is one of the best relaxing asana everyone loves to practice.

HOW TO DO:

a) Sit in the vajrasana pose ( i.e. on your heels).

b) Keep your spine neutral and spread your knees hip-width apart.

c) And then slowly raise your hand and move forward place the palms in front of you extending your arms as much as possible.

d) Rest in the pose for as long as needed.

BENEFITS:

a) The benefit of this posture is linked to the entire digestive system.

b) This asana is super calming for the mind.

c) It Elongates the lower back. 

d) It gives you physical as well as mental relaxation.

e) Relieve anxiety, alleviate stress, and also helps fight insomnia.

f) Relaxes abdomen.

g) Enhances blood circulation.

h) Most importantly, relieves backache.

Note: Avoid forward bending postures if you have severe backache. 

7)DHANURASANA (BOW POSE):

DHANURASANA (BOW POSE)

One of my favorite posture. This asana is great for reducing belly fat. It strengthens the back and abdomen. It is an excellent back bending asana which stretches the entire body.

HOW TO DO:

a) Lie down on your abdomen.

b) Keep your arms by your side. Palms facing towards the ceiling.

c)Slowly lift your legs off the mat and grab your ankles with your hands.

d) Now inhale and slowly lift your heels and thighs away from the floor as much as you can. Breathe normally.

e) Hold the posture for atleast 60 seconds.

f) Relax and repeat the asana twice more.

BENEFITS:

a) This asana is great for improving stomach disorders.

b) Helps in reducing fat accumulated around the belly area.

c)Strengthens the back muscles and abdomen.

d)It is a great posture for helping to fight diabetes.

8)USTRASANA (CAMEL POSE):

USTRASANA (CAMEL POSE)

Ustrasana has got a number of mental, emotional, and physical healing benefits.

It relieves you of all the anxiety and gives you immense peace and calmness from within. The benefits are worth giving a try and cherish the experience. This asana opens up the entire front side of the body.

It is the best asana for your skin and hair. it provides blood flow to your scalp and face which helps your skin to glow and solves all your hair problems. Practicing this asana on a daily basis will help you stay younger with radiant skin.

HOW TO DO :

a) Sit in the vajrasana(Diamond Pose).

b)Now slowly stand on your knees keeping the back straight, with your legs and feet hip-width apart.

c) Keeping the Hands on the lower back, slowly push the hips forward, lengthen your back and if you are comfortable here, then drop your head back.

d) Now slowly bring your hands to the heels, roll the shoulders behind and open the chest. breathe normally.

e) Hold the position for atleast 60 seconds.

f) If you feel like releasing the posture. keep your hands on the lower back (supporting the lower back with your hands) first and then release comfortably.

BENEFITS:

a) Helps to Improve digestion.

b) Opens the chest and shoulders & helps improving respiration.

c) Relieves from stress and anxiety.

d) Makes your skin glow by enhancing blood flow to your face.

e) Stretches thigh muscles which help to decrease fat from the thigh region.

f) Stretches your back. And is, therefore, a great asana for back pain too.

g) Improves spinal flexibility.

9)HALASANA (PLOUGH POSE):

HALASANA (PLOUGH POSE)

This is one of my favorite postures. There are numerous benefits of Halasana.

This pose increases blood circulation to the face and head, resulting in Glowing skin.

Halasana completely calms your mind and relaxes your body. Practice it regularly and enjoy a stress-free lifestyle.

HOW TO DO:

a) Lie down on your back, keeping your legs and feet together with arms straight, palms resting on the ground.

b) Gently lift up both the legs straight without bending your knee towards the sky, Now press the palms in the mat and raise your hips off the ground with both the legs going over the head, as far as possible toward the floor beyond the head. (You can also support your waist by placing the hands on your lower back. )

c) Slowly try touching your feet to the ground behind.

d) Once you are comfortable in this position then place your hands on the mat, palms facing down or with the fingers interlocked.

e) Keep your breathing normal. And hold the posture for atleast 60 seconds.

* You can also take the support of the wall for this practice.

BENEFITS:

a) This asana improves blood circulation of all over your body which gives you a healthy glow on your face and body.

b) If you have trouble sleeping this asana will definitely help you since it improves blood circulation of all over the body giving you a calm and relaxed body.

c) Stimulates the abdominal organs, thyroid gland, helps relieve the symptoms of menopause.

d) Relieves headache, backache, insomnia, fatigue, and anxiety.

e) fights infertility.

10)MARJARIASANA & BITILASANA (CAT-COW POSE):

MARJARIASANA & BITILASANA (CAT-COW POSE)

The cat-cow pose is one of the simplest asanas to practice. It is a perfect warm-up sequence.

This posture activates the tailbone emphasizing the riot movement of the spine, which increases its mobility.

HOW TO DO :

a) Start with a tabletop position.

b) Inhale, Tuck your toes in, arch your back and take your chin up. This is the Cat pose. 

c) Now for Cow pose, drop your head, tuck your chin towards your chest, draw your belly in, make almost 'c' curve with your spine (i.e. round it up towards the ceiling), and extend your toes.

d) Repeat the sequence for at least 10 times.

BENEFITS:

a) Improves posture and balance.

b) Increases flexibility of the neck shoulders and spine.

c) Helps relieve stress from menstrual cramps and lower back pain.

d) Stretches the muscles of the hip, back, abdomen, chest, and lungs.

e) It gives great flexibility to the spine.

f)Helps in toning the gastrointestinal tract and female reproductive system.

11) SURYA NAMASKAR (SUN SALUTATIONS):

SURYA NAMASKAR (SUN SALUTATIONS)

It is a dynamic exercise that can be done by anyone at any age. These 12 postures are quite easy and hence the persons of all age groups can practice them.

Surya namaskar alleviates the diseases of the mind and body. It helps to calm your mind and body and Relieves you from any kind of stress and anxiety you are suffering from.

If you want to keep yourself healthy make sure that you are indulging yourself in an exercise like Surya namaskar. It has got numerous benefits. It works on almost every muscle of the body.

I HAVE ALREADY COVERED SURYA NAMASKARA IN MY PREVIOUS BLOGS CHECK THE LINK HERE:  https://yogaunlockurmindbodyandsoul.blogspot.com/2020/06/surya-namaskar-sun-salutations-and-its.html

12) BREATHING EXERCISES:

A)KAPALBHATI (SKULL SHINING BREATH):

KAPALBHATI (SKULL SHINING BREATH)

KAPALBHATI comes from the word 'Kapal' (Forehead) and 'Bhati' (to shine)

This pranayama slows down the aging process and extends the lifespan. 

This asana helps to fight off all the infections and viruses. Boosts your immune system and brings emotional calmness and spiritual satisfaction.

It enhances the power of concentration, the circulation of blood and restores the healthy look of the aging skin.

Regular practice of Kapalbhati also helps to maintain weight. Great breathing excercise for reducing belly fat.

HOW TO DO:

a) Sit in Padmasana (Lotus pose), keeping your spine, neck and head erect and eyes lightly closed.

b) Rest your hands on the knees in gyaan mudra.

c) Now slowly inhale. As you exhale, pull your stomach in towards the spine. Remember exhalation should be Quick and forceful. So just throw out your breath and throughout this practice keep your awareness on "Breathing out''.

* This technique involves "Active exhalation" and "Passive inhalation'.

Note: Do not contract your abdomen when you inhale.

BENEFITS:

It has numerous benefits. Some of them are as follows:

a) Improves your breathing pattern.

b) It is one of the best breathing exercises in yoga for weight management.

c)It helps in reducing stress and anxiety.

d) It helps in improving your memory power.

e) Beneficial for eyesight.

f) Cures diabetes, cholesterol, Blood pressure, Sinusitis (Sinus Infection), uterine fibroids, PCOD, etc.

g) It also helps in removing blockages in the heart and lungs. 

h) Regular practice of this kriya helps to strengthen bones by causing an increase in your body’s calcium levels.

i) It relieves you from any kind of infection.

j) It helps to cure blood cancer if practiced properly.

k) It relieves you from acidity, constipation, indigestion, and gastric problems.

l) Cures stomach disorders.

m) Strengthens liver, kidney, and Pancreas.

n) Improves metabolism.

o) Cures sexual problems like impotence, homosexuality. 

p) Relieves Headache and Migraine.

B) ANULOM VILOM PRANAYAMA (ALTERNATE NOSTRIL BREATHING):

ANULOM VILOM PRANAYAMA (ALTERNATE NOSTRIL BREATHING)

Alternate nostril breathing is a yogic breath control practice. This pranayama is again good for all the respiratory issues. It helps in balancing and relaxing the nervous system.

HOW TO DO:

a) Sit comfortably with your legs crossed. Make sure your spine is erect. Now reach your right hand towards your nose and rest your left hand gently on your knee.

b) Now make a shaka sign with your right hand. Exhale fully and then use your right thumb to close your right nostril and slowly inhale through your left nostril and then close your left nostril with your pinky, open the right nostril and exhale through that side. And vice versa.

c) Repeat this Pranayama upto 5 to 10 minutes as per your capacity. 

BENEFITS:

a) Regular practice of this Pranayama help remove toxins from the body, reduces stress, and keeps anxiety and depression at bay.

b) Excellent pranayama for respiratory issues like asthma, allergies, etc.

c) Helps in curing constipation, depression, migraine, high blood pressure, Diabetics, arthritis, and heart-related issues, etc.

d) Best for controlling obesity.

ADDITIONAL TIPS:

1) Switch to homemade foods. Include more veggies and fruits in your diet.

2) Include Pranayama like Kapalbhati and meditation in your routine.

3) Quality sleep matters. Sleep quality is always considered a better indicator of overall health.

4) Keep a check on your water intake. Drink atleast 8 glasses of water every day.

FOODS TO AVOID:

• 1) Sugary snacks and drinks.
• 2) Inflammatory foods, such as processed and red meats.
• 3) Try to avoid deep-fried foods and simple carbohydrates.

Just you have to make a few changes in your lifestyle and you can completely cure PCOD/PCOS.

Be consistent with these asanas and you will definitely win over PCOD. So what are you waiting for? just challenge yourself today itself and start practicing these simple asanas. All the best!!!

Happy reading and be a yogi by heart and body ❤️

Lastly, if you enjoyed this post I'd be very grateful if you'd help it spread by sharing with your loved ones🙏

Stay tuned to my page will be coming up with more great asanas every week.....

image courtesy: pexels/pixabay.