Dealing with anxiety and weight gain can be particularly challenging for individuals coping with ovarian cysts and PCOS. If you're looking to address these issues, it's worth exploring the potential benefits of incorporating yoga poses into your routine. Check out this article to discover which yoga asanas can be helpful and how they can aid in managing these conditions.
Anxiety plays a significant role in the development of polycystic ovarian syndrome (PCOS), a hormonal disorder that affects 5% to 10% of women today. This condition is associated with various symptoms, including irregular menstrual cycles, ovarian cysts, infertility, weight gain, hair loss, mood swings, abdominal bloating, and more. Factors contributing to PCOS range from lifestyle choices to high levels of stress and strain. That's why experts often recommend reducing anxiety as a crucial step in managing PCOS and ovarian cysts.
Yoga can be a valuable tool for alleviating PCOS symptoms through its relaxation exercises, making it one of the most effective natural remedies for enhancing women's well-being. The yoga poses are designed to regulate the endocrine glands' functioning, which, in turn, can help address issues related to weight, fertility, and psychological well-being.
An online survey involving 2434 yoga practitioners in the UK revealed that yoga had a positive impact on mental health conditions. Notably, 16% of respondents began practicing yoga to address their physical and mental health issues, while 86.2% and 82.6% of participants reported improvements in their mental health and stress management, respectively.
# Butterfly PoseThe butterfly pose, known as Purna Titli Asana, is a straightforward and effective way to open up the hips and provide a satisfying stretch for the thighs, relieving tension.
Here's how you can perform this asana:- Begin by sitting on the floor in a lotus pose.
- Bend your knees and bring the soles of your feet together, allowing them to touch.
- Position your legs as close to the pubic area as comfortably possible.
- Gently pull your feet inwards using your hands.
- Maintain a straight back and grasp your feet with your hands.
- Inhale deeply, and as you exhale, gently press your knees down towards the ground with your hands.
- Be mindful of your comfort level as this pose may require practice.
- On the exhale, allow your knees to return upward in a flapping motion.
- Repeat this process 15 to 20 times for optimal benefits.
# Reclining Butterfly PoseThis pose resembles the butterfly pose but is performed in a reclining position, offering deep relaxation and gentle stimulation of the abdominal organs.
Follow these steps to perform this pose:- Begin in the butterfly pose position.
- Gradually recline, lowering your upper body as you exhale.
- Utilize your hands to provide support and balance to the back of your pelvis and lower back.
- Lower your torso to the floor until your back makes contact with the ground.
- For added comfort, consider using a pillow to support your head and neck.
- Position your arms at your sides with your palms facing upward.
- In this position, your knees will be pointing away from the hips, and your feet will be directed toward the pelvis.
- Avoid straining your thigh muscles; instead, let your knees hang freely in the air.
- Take deep breaths and relax in this posture for approximately 10 minutes.
# Cobra PoseThe cobra pose offers relief from anxiety and stress while also enhancing blood circulation.
Follow these steps to practice this pose:- Start by lying on your stomach with your forehead resting on the floor.
- Keep your feet slightly touching each other, and position your hands under your shoulders, palms down, and aligned parallel to each other.
- Inhale deeply, and as you do, raise your chest and head, lifting them up to your navel.
- Use your hands to support your upper body and keep it elevated above the floor.
- While taking deep breaths, extend your back and experience a gentle arch in your spine.
- Keep your shoulders relaxed and down, allowing your elbows to have a slight bend.
- Hold this pose for as long as you feel comfortable.
# BharadvajasanaAlso known as Bharadvaja's twist, this pose is beneficial for enhancing metabolism and rejuvenating abdominal organs, making it particularly suitable for pregnant women.
Here's how to perform this pose:- Begin by sitting on the floor with your legs stretched out in front of you.
- Let your hands rest comfortably at your sides, and gently bend your knees toward your left hip.
- Now, most of your body's weight should be on your right buttock.
- While you breathe, elongate your spine and twist your upper body as far as possible. Utilize your right hand on the floor for stability.
- Shift the weight of your body from the hip towards the floor.
- In this position, allow a slight bend and feel the stretch extending from the base of your spine to the top of your head.
- Hold this position for a few minutes, and then repeat the twist on the other side.
# Chakki Chalanasana
This pose is referred to as Rotating the Millstone, a valuable self-care physical therapy with numerous health benefits, particularly in enhancing the function of various abdominal organs.
Follow these steps to practice this pose:- Sit on the floor with your legs spread apart, maintaining a wide stance.
- Join your hands, interlock your fingers, and turn your palms outward.
- Extend your arms outward, ensuring that the backs of your hands face you, and keep your elbows straight.
- In this position, commence moving your hands in a circular motion parallel to the ground, resembling the action of a grinding wheel.
- Bend at the waist using your lower back, while keeping your arms straight and your elbows unyielding.
- Inhale as your hands approach your body and exhale as they move away from you.
- Execute large circular movements, reaching both forward and backward, extending the motion to your toes.
- Repeat this process 10 to 15 times in both clockwise and counterclockwise directions.