Menstrual Medicine - Yoga for PCOS

Studies show that yoga can be helpful for polycystic ovary syndrome (PCOS). Yoga can be even more beneficial than other forms of exercise, especially in reducing the physical and emotional symptoms caused by PCOS.

Within this session we’ll explore various practices of yoga – postures, breathing, mudra, meditation, affirmation and relaxation to help alleviate the common physical and emotional symptoms caused by PCOS. For many women who suffer menstrual disorders, a significant contributing factor may be stress. This integrated approach to yoga helps balance the nervous system, relieving chronic stress, which in turn helps balance the hormonal system.

Practices & Benefits

Grounding Practices

• Moves the element of air out of the body
• Cultivates the downward movement of energy and stoke the digestive fire
• Relieves stiffness in the joints and release tension and tightness in the muscles
• Nourishes the reproductive organs and boost essential feminine energy

Heart-Opening Postures

• Stamina building - producing an energizing and grounding effect on the body-mind
• Shifts any lethargy and stagnant energy - also helps with weight gain
• Cultivates feelings of positivity and vitality
• Massages the abdominal area, which can help with the associated digestive symptoms of PCOS
• Restorative postures help release stress and tension in your body, but also counteract depression, a common emotional symptom of this condition

Relaxation & Stress Relieving Practices

Breathing Techniques

• Dynamic - stimulating to break sluggish energy
• Relaxing - nourishing the nervous system, helping balance the hormonal system, and harmonizing masculine and feminine energy within the body

Mudra, Inquiry Meditation & Affirmations

• Mudra ( hand gesture) - to help balance energies and counteract tiredness and depression
• Inquiry Meditation to help uncover any mind-body roots for your menstrual imbalance

Suggested Props

• A yoga mat or comfortable non-slip surface.
• An eye pillow (eye mask, scarf, or hand towel) to cover your eyes in final relaxation pose.
• A designated blanket to cover your body for warmth in final relaxation pose.
• A Mexican blanket (firm woven blanket) or pillow to support your head and neck in final relaxation pose.
• 2 Mexican blankets (firm woven blankets, beach or bath towels) for use within the practice.
• An adjustable yoga strap, 2” wide x 8’ long (long scarf or 2 neckties tied together)
• Optional: A bolster, cushion or yoga block to sit on or straddle to raise your hips within the practice.
• Optional: Mexican blankets (4-5 firm woven blankets, beach or bath towels) to roll or fold as support under arms, knees, ankles, hips while resting in final relaxation pose.
• Optional: It would be beneficial to have 1 rectangular or round bolster. If you don’t have a bolster, you can fold a large comforter/quilt/duvet/blanket to create a similar shape and tie to hold. As a guideline, aim to create a support of 8-10” wide, 28” long, and about 6-9” thick. Otherwise, 3-4 firm woven blankets (thick beach or bath towels) stacked can work in place of a bolster, for most poses.
• Optional: Two foam or cork yoga blocks, 4” thick x 6” wide x 9” long (or similar prop) to create height when needed. You want to be able to support your body weight.

To learn more about yoga props and to watch my Prop Tutorial, click here.

THIS SESSION WILL BE AVAILABLE ON-DEMAND BY NOVEMBER 7TH.