Written by Osifalujo Esther Oluwatosin
From improving heart health to relieving anxiety, the benefits of yoga are far-reaching and well known. Studies have shown that it helps to deal with PCOS. Here’s an overview of what yoga is and how it could benefit you.
What is Yoga?
Yoga needs no introduction. But all those definitions can be confusing. Is it an exercise? Is it a religion? A philosophy? If you’re trying to search for the origins of yoga, you’ll encounter concepts that are hard to grasp. In fact, early teachings had little to say about yoga postures—the yoga we are most familiar with nowadays.
Modern yoga is focused on physical techniques, not on philosophies. So when we think of yoga, we think casually of poses or asanas (in Sanskrit). But asanas are just a small aspect of the wide practice of yoga.
Patanjali, an Indian scholar, wrote the first comprehensive text on yoga practice. In this ancient text called Yoga Sutras, he described the eight limbs or foundations of classical yoga:
Yama (Restraints): rules or goals on how to ethically interact with others.
Niyama (Observances): deals with how you relate and treat yourself.
Asana (Postures): a steady and comfortable position that prepares the body for sitting meditation.
Pranayama (Breathing): helps to steady the mind and turn it inward.
Pratyahara (Withdrawal): the highest control of the senses and withdrawal from sense objects.
Dharana (Concentration): focusing on one thing and getting rid of distractions of the mind.
Dhyana (Meditation): an uninterrupted flow of soft but steady concentration.
Samadhi (Absorption): the yogi and object of focus become one and transcend oneself; a state of bliss or pure consciousness.
In simple terms, yoga is a system of physical and mental practices that can lead to a state of higher consciousness. Yoga is a certain way of being. The breathing, the poses, the meditation, diet and lifestyle changes, how you treat yourself, and the world around you—are all part of the practice of yoga.
Furthermore, In the field of medicine, yoga is recognized as a mind-body therapy that can help build strength, flexibility, mindfulness, calmness, and a sense of empowerment. It promotes cardiovascular and respiratory function, and can relieve anxiety, depression, and chronic pain, and has the potential to improve overall well-being.4
The practice of yoga has evolved and created many different styles. For example, you can choose one style that focuses on helping you relax (restorative yoga) or one that strengthens the bones and ligaments (Yin yoga). The beauty of yoga is that it is a practice for everyone. Whatever your age, background, health status, belief system, or body type, there is some form of yoga you can benefit from.
In addition, PCOS is a heterogeneous disorder which means each patient may show different sets of symptoms, it may be beneficial to look into a holistic approach that considers both the physical and mental aspects of your well being.
A recent study indicates that mindful yoga practice may help in managing PCOS.5 Researchers randomly assigned 22 women (aged 22-43 years) to mindful yoga therapy or a control group with no intervention. Mindful yoga classes, which involves awareness of the body’s posture and breathing, lasted an hour and were performed three times a week for three months.
At the end of the trial, the intervention group had lower free testosterone, dehydroepiandrosterone, and adiponectin (regulates glucose and lipid metabolism) levels. They also scored lower on the anxiety and depression scales.
Also, Yoga is known to help with stress and by lowering cortisol levels and regulating the activity of the parasympathetic and sympathetic nervous systems.6 In addition, it has been shown to decrease inflammatory markers such as C-reactive protein.
During stress exposure, the hypothalamo-pituitary-adrenal (HPA) axis is activated and the brain raises the stress level cortisol. Several studies suggest that yoga modulates HPA axis function to reverse the detrimental effects of stress, anxiety, and depression.
In addition, in a randomized control trial comparing conventional exercise to yoga in adolescent girls with PCOS, the yoga group performed sun salutation, postures, breathing, and relaxation for a total of 90 one-hour sessions. The exercise group, on the other hand, did walking, sitting, and standing exercises without yoga or breathing exercises.
After 12 weeks, girls in the yoga group had lower testosterone, luteinizing hormone, and Anti-Müllerian hormone (AMH).8 The yoga group also reported greater improvement in emotional disturbances, body hair, and menstrual problem compared to the exercise group.
Beginners are expected not to push themselves too far. Yoga is about listening to your body. If you experience pain while attempting a pose, your body is telling you to ease up a bit.Use props or supportive tools. You don’t need fancy equipment or accessories to practice yoga, but some props can make a pose more accessible.
In conclusion, Long and consistent Yoga practice is all you need to quit worrying over PCOS.
Osifalujo Esther Oluwatosin is a student of icon universal polytechnic
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