Yoga Q&A: How yoga prevents PCOD
Yoga expert, Vipul Ijari answers Sify readers’ questions on yoga for health. Get your doubts cleared and see them featured on our FAQ page every Wednesday.
1. Hello Sir, I have PCOD problem & treatment is going on since 20days for 3months. So during this period my Gynec suggested to reduce my weight which is 68.5kgs and my age is 29, height – 5’2″ (156cms). Sir please advise how to reduce my weight. I am planning to reduce 10kgs approximately. What is the best method to rectify my problem without any side effects?
1) Polycystic ovarian syndrome ( PCOS), also known as PCOD ( polycystic ovarian disease) is one of the commonest causes of infertility. Patients have multiple small cysts in their ovaries that occur when the regular changes of a normal menstrual cycle are disrupted. The ovary is enlarged; and it produces excessive amounts of androgen and estrogenic hormones. This condition is also called Polycystic Ovarian Syndrome (PCOS) or the Stein-Leventhal Syndrome.
It is known that the characteristic polycystic ovary emerges when a state of anovulation persists for a length of time. Patients with PCOD have persistently elevated levels of androgens and estrogens, which set up a vicious cycle. Obesity can aggravate PCOD because fatty tissues are hormonally active and they produce estrogens which disrupts ovulation. Overactive adrenal glands can also produce excess androgens, and these may also contribute to PCOD.
For many patients with PCOD, weight loss is an effective treatment but, of course, this is easier said than done! Look for a permanent weight loss plan, and referral to a dietician or a weight control clinic may be helpful. Crash diets are usually not effective.
There is no magical diet which can assure 100% weight loss. Good nutrition and regular exercise are the keys to seeing long-term, consistent results. While weight loss may not be dramatic, eating healthy foods and staying active are the best way to maintain good health. It certainly is beneficial to cut back on simple, or white, carbohydrates like white sugar, rice, potatoes and pasta. However, adding in complex grains and carbohydrates do contribute many important health benefits like fiber and antioxidants.
Increasing physical activity is an important step in losing weight. Aerobic activities such as walking, jogging or swimming and yoga are advised.
Yoga helps in regulating endocrine glands, which are responsible in making hormones, thus helping in balancing the male and female hormones in the body. ‘Shavasan’ helps to ease stress and harmonizes the body. Blood circulation to ovaries increases due to the various asanas practiced which helps to lower down the number of cysts being formed.
1. Yogasanas (yoga postures) to be done Standing, Sitting, Supine. Under no circumstances should one attempt prone and inverted poses.
2. Pranayama (Yoga breathing exercises). Begin with slow, deep breathing, and then do Ujjayi (Ocean Breath) and Anuloma-Viloma (Alternate Nostril Breathing).
3. Shavasana (the Corpse Pose) is ideal. Two to three times a day.
4. You should pay careful attention to your diet. While coping with PCOD, the patient needs to pay attention to obesity. So let your food be Sattvic (pure and simple). Have a predominantly vegetarian diet rich in fluids, fruits and salads. Steer clear of spicy and fried foods as they will only worsen your condition.
5. Calming mind through relaxation techniques and meditation. Anxiety and tensions will only aggravate the condition. Most of all don’t let up on your Yoga practices.
6. Yoga practices not only help to overcome the symptoms but when it becomes your part of life, brings in the perfect weight as a by-product, when you will be living yoga and not just doing yoga!
Different perspective to your problem….??
All the best and God bless.
2. respected sir, I do pranayam/yogasans since last one year. it has reduced my BP to normal. I did sarvangasan also for some time. now my naval has shifted to right side, pl. help how to do it normal, I also have problems in bowel cleansing in morning.
Navel shifting on right:
Cause of navel shifting is at times, excess vata and emotional stress. If vata is imbalanced in the body then navel will be shifted with unmanageable stress.
The person complains of pain and tension on the right upper side of the body and this could affect the liver, gall bladder, abdomen and right kidney. Sometimes the person also complains of pain in lumbar region (waist part) or left leg.
It affects the right side of the body. It causes stiffness in kidneys, intestines along with pain.
Appendicitis creates pain that normally starts near the navel as well as shifting to the right lower abdomen. This pain typically intensifies over a time frame of twelve to 18 hrs. and ultimately will become quite severe.
Call for an appointment to see your family physician to rule out appendicitis, as it may require a medical attention.
Navel can be corrected with yoga practice also.
Find a yoga expert to practice Shalabh Asana, Dhanur Asana, Boat Pose, Tada Asana and Matsy Asana to maintain the correct position of navel. Uttanapadasana: Lie down and relax the body. Raise the legs up to 30, 45 and 60 degrees in three instances. Breathe in while going up and breath out while coming down. Do not bend the legs at knees, stretch out the toes completely. This can be done with one leg at a time or both legs simultaneously. Dhanurasana: Lie down on stomach and hold the ankles with both hands. The shape of the body in this position looks like a bow, hence the name Dhanurasana. Sometimes this asana is also done sitting in Vajrasana and bending backwards to hold the ankles. Do Poorak and raise the navel area. Then raise the legs and hands up to one foot. Raise the chest and head forwards. Bring down the hands and legs when you want to breathe in. Sit straight and stretch the legs. Bend the right leg and place it on the left knee. Try to touch the floor with right knee, repeat it at least five times but do not do in excess. Similarly repeat it with the left knee. This exercise is useful for balancing the navel.
In all the practices make sure breathing is synchronised with the movements.
The asanas practised should help overcome emotional turmoil and bring back that balance!
All the best and God bless.
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