Balance Your Hormones & Overcome PCOS/PCOD/PMOS

Balance Your Hormones & Overcome PCOS/PCOD/PMOS

Author Name:Satvic Yoga

Youtube Channel Url:https://www.youtube.com/@satvicyoga

Youtube Video URL:https://www.youtube.com/watch?v=aClq3juajO0



Transcript:
(00:00) Namaste. Did you know that your menstrual cycle is like a monthly report card? The quality of your cycle, the regularity, its ease, the absence of pain that shows what is your overall health of your nervous system, of your emotional life and also your relationship with yourself. And this is as for Ayurveda and the yogic tradition.
(00:23) See, when periods are painful, they are irregular or they're completely absent, it's the body trying to communicate that there's something wrong at a deeper level. So friends, this series is not about fixing a problem. It's about learning to listen to our bodies and to responding how to respond with care and love.
(00:44) So today during the asas, keep all of your awareness on your body and your breath. Let us begin in a standing position. Please stand up on your mat. We will begin with our feet together, hands on the side, shoulders rolled back. Now we will lift our right knee and then take it towards the right. Left hand will come on the waist. Right hand will come on the right knee.
(01:13) Tara januastasan. So it's a variation of tarasan mountain pose. And you want to open up this area. And you also want to of course keep your awareness on one point and breathe. I'll challenge you a little bit today. Maza. Very nice. Bring your knee back to center and then release. Let's take it to the other side.
(01:44) Right pair say ground down. Left knee will come up. We'll open it towards the left. Right hand will come on the waist and your left toes you can point downwards. Breathe. Very nice. Bring it back to center and release. Now we'll take the right leg back. Right foot at a 60° angle. Left knee at 90°.
(02:31) Inhale. Raise your arms up in virasan 1. Exhale. Open to virasan 2. So arms open at shoulder level. Now we'll take a very interesting pose. It's called dancing vir. So for this right hand will come in front of your chest. You know you'll open it like this and bring it in front of your chest and left hand will go over and above behind the head.
(03:13) Notice how the pelvis is opening here. Very nice. Gently release the arms. Straighten the front leg. Front knee straight. We'll take aash dhurasan. Left arm will go up. Right hand say left wrist. Grab the left wrist and stretch out towards the back. Breathe. You're looking up towards the sky. One more breath
(03:59) and release. Very nice. Now we'll take Ashta Chandrasan variation with cactus arms. So once again left knee will bend this time you want to come on the toes of the right leg aid right foot flat thumb at now you'll come onto the toes arms will open on the side and elbows will be bent in cactus. So your navl is turning towards the side not towards your left knee.
(04:34) And we will breathe here and release. Release the leg. Release your toes of the right leg and step to the top of the mat in samastiti. Now we'll do the same sequence on the other side. So left foot will go back this time at a 60° angle. Right knee is bent. Inhale raise your arms up in virasan one.
(05:24) Exhale to vadrasan 2. So arms are at shoulder level. Legs are strong. Body is active. We'll go into dancing weird now. So this time left hand will go in front of the chest like this and right arm will go over and above the head. So you are pushing away from your left hand a push and you are
(06:13) bending backwards using your right arm. Right knee is bent at 90°. One more breath. Very nice. Release. Now we'll take Ashtachandrasan variation. So come onto the toes of the back leg first. Arms will be in cactus. Navl is this time pointing towards the back but your gaze is towards your front.
(07:00) Breathe. One more breath. Very nice. Let's release the arms. Release the foot, the back foot. And step to the top of the mat. Samasti. From here we'll take V three with a arms. So for this ground down from your left foot and we'll send the right leg back. Arms will come on the side. Now you may not be
(07:46) able to raise the back leg as much as I am raising. That's okay. You can practice with even this much. Very nice. Gently come back up. And we'll take it to the other side. So right pair say ground down. We'll extend the left leg behind us. Arms on the side. Wherever you are, gently come out.
(08:49) Well done. Slowly slowly your body will become very comfortable with all the asas. All right. Ch. We'll open the legs about 2 and 1/2 3 ft apart. Toes pointing outwards. Now we'll take fiveointed star. So arms will extend on top. And with the exhale we'll bend the knees and bring the hands on the side in cactus arms.
(09:30) Utkata kasan or dvi asan. With the inhale extend the arms up. Exhale bend the knees. Inhale open. Exhale bend the knees. Inhale open. This time we will take the tongue out and make the sound when we go down. Huh? Come on. Inhale. Exhale. Like di like dura. Come on. Inhale. Exhale.
(10:15) One more time with all your inner power. Inhale. And very nice. From here friends, we want to bend the right knee and go down in scandasan towards the right. So just see, we'll bend the right knee and come onto the heel of the left foot. Now some of you may not be able to keep the foot flat like this. No problem.
(10:45) You can do this also. This is also great. Come on, try. This is video three in the PCOD series. So, I'm assuming that your body is more open. So, I'm doing slightly more challenging asas. We'll move towards the left now using our hands and we'll come onto the heel of the right foot this time. You can stay on the toes of the left foot or you can come down on the full foot.
(11:27) Convenient comfortable body. You have to keep listening to the body. Keep building awareness. Very nice. We will come to the center and slowly come up. We will reduce the distance between the legs. Now toes are still pointing down uh sideways. We want to take bhaluk asan bear pose. So for this we will bend the knees and send the hips back like this.
(12:08) Show you from the side also H. Now we will join our hands in front of our head and then clasp the hands together. Baluk asan. Inhale. Exhale. Arms on the side. Inhale, join the hands. Exhale, open the arms. Inhale, join the hands. Come on. Come on. Exhale, open. You can do this. Inhale.
(12:55) Exhale. Last two. Come on. Inhale. Exhale. Last one. Inhale. Exhale. Very nice. From here we will simply go down in malasan. I know it was tough. I know your thighs are burning but it's very beneficial for your health friends. Just slow down your breathing here. This is what malasan looks like from
(13:41) front. Very good pose. Uh during periods sometimes uh GI issues also happen. No, gut issues, bloating. Soas in the seated sequence. These will help you a lot with GI issues also. Very nice. Release. We'll take Mriasan. So for Mriasan, your left leg will come parallel to the wide edge of the mat.
(14:28) Right knee is bent facing towards the back. Now left hand will go back. Right hand comes on left knee. And we will simply twist towards the back. Yeah. If you see your pelvis is opening, your gut is twisting. So very good for your pelvis region, for your reproductive health and very good for your digestion also.
(15:10) Very nice. We'll take very simple mermaid side stretch now. So, right leg will just come on top of the left leg. Very easily you're doing it. Left hand will come on the right knee. this time. And the right arm will go over and above stretching towards the left and breathe. Just observe your body. So many times your body doesn't want to
(15:59) do a lot but you push it. It wants to rest. But you have one cup of coffee and you keep going. And friends, this causes a lot of stress on the body. Release the arm. Let's take mirasan on the other side. Right leg will come parallel to the edge of the mat. Left foot is facing backwards. Right hand will go back.
(16:32) Left hand on right knee. Gentle twist. So I was saying when your body is stressed for a very long time, stress deal body by producing cortisol, stress hormone. But the same ingredients create the stress hormone that create your sex hormones also estrogen and progesterone. So when stress becomes chronic, your body deprioritizes estrogen, progesterone and keeps releasing creating cortisol and that is why you get your irregular periods, acne, hair fall, sex hormones
(17:18) body. Especially during exam stress for many students or relationship stress these issues become worse. So friends stress is one of the biggest causes for your you know menstrual health declining but yoga will help. After asas we'll do a beautiful practice to release stress. So stay right till the end.
(17:46) It's very important. Back to center. Mermaid pose. Left hand just uh left leg comes on the right. This time right hand comes on left knee and left arm goes over and above bending towards the right. Very nice. Release. Now opawishta konasan B. I'm doing B.
(18:35) You can even do upishta konasan A. So I'll show you for for B. We will open the legs like this. We are holding on to our big toes and legs are open. Now if this is too challenging right now you can do upishakonasan a also your choice. Most important thing is to keep breathing in your asas. Very good. Release. Whichever pose you
(19:24) are in. Now we will open the knees mat distance apart. H. Toes are pointing backwards. So wide widely we are opening. Now we'll place the left elbow on the mat. Hand is right in the center. And we'll open the right arm towards the sky. Breathe here. Very nice. Switch arms. So right elbow, right hand mat, left arm, breathe.
(20:23) Very nice. Release. Now bring your hands right under your shoulders and your knees right under your hips. Now we want to take uttan prristasan lizard pose. So extend the right leg behind you and then we'll place the right foot outside the right hand and come onto the outer edge of the right foot. Left pair pura mat pair knee is also on the mat foot is also on the mat and you're leaving the right leg open so that you know this area opens up.
(21:07) Lizard pose. Now we'll take so much andasan. So for this let the left hand be where it is and we simply open the right arm towards the back. Very nice. Bring the hand back and step the right leg back. Back to tabletop.
(21:52) Let's take it to the left. Extend the left leg behind you and then step it outside your left hand. Coming onto the outer edge of the left foot. You're allowing the left leg to open up. Letting the pelvis open. Breathe. From here we'll take soma chandrasan. So let the right hand be where it is and left arm opens towards the back.
(22:31) You're looking also towards the back. Breathe. We have a lot of healing workshops also. So if you want to really take charge of your health, of uh your food, your lifestyle, then you can find the link to our workshops in the description. Very nice. Come back to center. Step back. Swing your legs to one side and lie down
(23:17) on your back. We'll take sa capotasan. So right foot comes on left knee. We thread our hands through the gap between the legs and clasp our hands behind the left knee. Now we will gently pull the legs closer to us. You'll feel an intense stretch in the right hip. Breathe. Relax. Now for maximum benefit, please practice
(24:02) right till the end. Each part is extremely important for your healing. Switch. So left foot comes on right knee. Hands clasp behind the right knee. This time pull the legs closer to you. Left hip may stretch. Very nice. Release. We'll make snow angels. Snow angels. K. We'll extend the
(24:47) arms to the top. Open the legs. And then close the arms and the legs. Then open with the inhale. And close with the exhale. Come on. Inhale. Exhale. Bring a smile on your face. Inhale. Exhale. One more time. Inhale and exhale. Very nice. Lie down in shavasan. We'll take a quick shavasan before moving on to a ka practice which will help you get your periods
(25:36) easily, regularly. For now, close your eyes. Leave your arms and your legs absolutely loose. Take a deep slow breath in. Exhale. Sigh out. Relax the body. Inhale. Exhale. One more slow deep inhale.
(26:34) Ah, relax. Inhale. And as you exhale, relax your legs consciously. Leave them very loose on the mat. Inhale. And as you exhale, relax your pelvic region, hips, genitals. Relax. Inhale.
(27:20) And as you exhale, relax your arms fully resting on the mat. Inhale. And with your exhale, relax your abdomen, chest, neck, shoulders. Relax. Inhale. With your exhale, relax your head, face, and your back. Relax.
(28:08) Inhale. With your exhale, relax your entire body. Releasing any tension, slightest of stress that you may be holding on to, just release it in this moment. Gently roll over to your right side. With the support of your hands, come up
(28:56) to seated. Rub your hands, place them on your eyes, and blink your eyes open. Let's move on to a very powerful crea that will improve blood flow in this area and it will also relax you immensely. We'll do this in vajrasan. So knees are together, big toes are together like this. You can place a cushion here if needed.
(29:34) We will make chin mudra. So index and um thumb touching all three fingers straight and we'll place it facing downwards on our knees. Then we will chant a only the sound a not o not only a. We will do this seven times. Please close your eyes. Inhale. Oh.
(30:28) Oh. Oh. Ah! Oh,
(31:51) Oh, release the mudra. Rub your hands. Place them on your eyes and open your eyes. To come out of aan, simply sit on the side. This is a three-part series. You can click here for the entire playlist and click here to subscribe to our channel. It helps us a lot. Thank you for practicing with us.