Dear Women,
Hormonal imbalances, PCOD, and infertility can significantly affect your health and well-being. A dedicated 40-minute yoga routine can help address these challenges by promoting hormonal balance, weight reduction, and belly fat reduction while enhancing the activity of the Swadhishthan Chakra. Spare just 40 minutes daily to transform into the healthiest version of yourself.
- Basic Workout (10 Minutes)
Leg Folds: Fold each leg towards the abdomen by bending your knees (50 repetitions per leg).
Front Leg Movement: Move one leg forward without bending the knee (25 repetitions per leg).
Repeat the same movement backward without bending the knee.
Twisted Leg Movement: Twist one leg towards the opposite side while pressing the abdomen (25 repetitions per leg).
2 Yoga Poses (20 Minutes)
A Standing Mode
Tadasana (Mountain Pose): Stand tall and stretch upward.
Forward Bend: Stretch your arms straight above your head and bend forward until your fingers touch the floor near your feet.
B Sitting Mode
Malasana (Garland Pose): Squat with your hands in a prayer position.
Badhha Konasana (Butterfly Pose): Sit with soles of the feet together, gently flapping the knees.
Chakki Chalanasana (Milling Pose): Sit with legs stretched and move hands in a circular motion as if operating a grinder.
Ustrasana (Camel Pose): Kneel and bend backward, placing hands on your heels.
C Sleeping Mode
Matsyasana (Fish Pose): Lie on your back and arch your chest upward while keeping your head on the floor.
Balasana (Child Pose): Sit back on your heels, stretch your arms forward, and lower your forehead to the ground.
Paschimottanasana (Seated Forward Bend): Sit with legs extended, and bend forward to touch your feet.
Bhujangasana (Cobra Pose): Lie on your stomach, lift your chest by pressing your palms into the floor.
Twisted Pose: Turn folded knees to one side, face in the opposite direction, with hands at shoulder level.
Savasana (Corpse Pose): Lie flat with one hand on your abdomen and the other above your head, focusing on relaxation.
3 Pranayama (7-10 Minutes)
Kapalbhati: Perform rapid exhalations to detoxify and energize your body.
Nadishodhan (Alternate Nostril Breathing): Calm the mind and balance energy channels.
Meditative Breathing: Sit quietly with eyes closed, hands on thighs, and take slow deep breaths. Visualize an orange color four fingers below your navel, focusing on the Swadhishthan Chakra.
Additional Tips
- Move slowly and mindfully when transitioning between poses.
- Relax for 10 seconds between each pose.
- Focus on the abdomen during yoga exercises.
- Maintain proper rhythm for inhalation and exhalation.
- Follow this routine five times a week for optimal results.
- This schedule complements but does not replace medical treatment for hormonal imbalances.
Additional Activities
Apart from the yoga schedule, you can enhance your fitness and hormonal balance with:
- Aerobics
- Jogging
- Swimming
- Surya Namaskar
- Cycling
Conclusion
Commit to this yoga routine to improve hormonal balance, manage PCOD, and support infertility treatment. With consistency and mindfulness, you can achieve a healthier, balanced, and rejuvenated self.
Wishing you the best in health and well-being,
Dr. Greeva Mankad