The Indian Express | 1 week ago | 18-03-2023 | 01:45 pm
It was about six years ago that my niece, who had moved to the US, sent a request for yoga practices that could help in controlling her PCOD (polycystic ovarian disease) as she was getting married and wanted no issues with conception. This condition means that the ovaries produce multiple immature eggs, which over time, become cysts in the ovaries. I made a video of several enabling practices and uploaded it on YouTube in two parts for her convenience. I had 5,000 views within a few days and many comments. The community kept growing, showing how many women are affected by this condition and how sustained yoga practice had even helped some of them conceive easily and avoid complications.It is not surprising that so many women benefitted as these asanas target the lower reproductive organs, the pituitary, pineal and thyroid glands, thus activating and regulating the vital organs connected with the reproductive system as well as the hormonal glands which secrete the hormones necessary for smooth ovulation and menstrual cycle. Above all, the pranayama practice revitalises the pranic flow in the body, which in turn helps in reaching vital energy, nutrients, blood and oxygen to all organs right up to the cellular level of our body. It is not for nothing that you can see how many women have responded to the benefits and reported feeling positive change even in their mental and emotional state. The last bit contributes to bettering the relationship with the partner which is essential for conception.SITTING DOWN ASANASShoni Chakrasana (Hip joint rotation): It exercises the hip area, which is sadly not exercised in present day lifestyle. Just sit on the floor, stretch out your left leg, fold your right leg and with your hand on the kneecap, rotate it. In fact, the current system of standing and cooking or sitting on tables while working has done away with the Indian system of sitting down and cooking or eating. This has impacted the health of the knees and all organs connected with the lower reproductive organs.Ardhi & Poorna Titli asana (Half and full butterfly pose): This further helps manage the kidney and all reproductive organs. It uplifts your mood and is used for depression as well as prostate problems in men. This is again a very simple asana where you grasp your feet together along with your hands and keep your spine straight as much as possible. Then you have to move your knees up and down like the wings of a butterfly.Skandha Chakrasana (Shoulder joint rotation): This involves rotating the shoulders with bent elbows. This is a wonderful practice which relieves stress and tension that has accumulated in this area which is so essential for proper functioning of our entire reproductive system.Chaka Chalasana (mill grinding exercise): It exercises and regulates the pelvic and stomach area, removing blockages and assisting in removing any menstrual disorders. It is a good post natal practice. Sit on the floor with your legs straight in front of your body. Interlock fingers of both hands and hold your arms out straight in front of your chest. Keep your arms straight horizontally during the practice; make sure your elbows are not bending. Now bend forward without straining and assume that you are churning the mill with an old fashioned stone grinder.Nauka Chalanasana (Boat rowing): This asana imitates the motions of rowing a boat and has similar benefits like Chakki Chalasana. Sit with both legs outstretched. Imagine the way of rowing a boat. Clench the hands like grasping oars of the boat with the palms facing down. Exhale and bend forward from the hips to the front as far as comfortable, straightening the arms. Inhale and lean back as much as possible, bringing the hands towards the shoulders. The hand could make a complete circular movement. Exhale and bend forward from the hips. Keep legs straight throughout the practice.Gatyatmak Meru Vakrasana(Dynamic Spine twisting): This is a dynamic practice affecting a twist on the spine, neck and stomach area, thus impacting the nervous system, the digestive organs and the thyroid glands. Sit with both legs outstretched. Separate the legs as far as possible without straining. Stretch the arms at the same level as the shoulders. Stretch the left arm behind the back, twisting the trunk to the left. Bring the right hand down towards the left big toe.Namaskar asanas (Prayer pose): This imitates the traditional Indian style of squatting which in itself has several benefits for the nerves, thigh, calf muscles, knee joint and the digestive system. This is hugely beneficial for the reproductive organs.Paschimottan asana (Spine stretching asana): This forward bending asana has an effect on the hamstrings, stretches the spine, decongests the nerves, manipulates the pelvis and abdominal area organs. Bring your arms straight out to the sides and up over your head, reaching towards the ceiling. Inhale and draw your spine up. As you exhale, begin to come forward, hinging at your hips. Imagine your pelvis as a bowl of water that is tipping forward. On each inhalation, lengthen your spine. You may come a bit out of your forward bend to do this. On each exhalation, deepen into your forward bend. Imagine your belly coming to rest on your thighs, rather than your nose coming to your knees. This will help you keep your spine long. Keep the neck as the natural extension of your spine. Take hold of your ankles or shins, whichever you can reach. Keep your feet flexed strongly throughout.Ushtra asana (Camel pose): This is backward bending asana and must be followed up with a forward bending asana. All backward bending asanas are particularly beneficial for all problems related with conception. Assume a kneeling position on a mat and support the body on the knees and toes. Slowly, lean backwards, and take the arms behind. Fix the palms to the ground, with the fingers pointing outward and the thumb towards the toes. Keep the arms straight, eyes open, gaze fixed at a point. Inhaling, slowly lift the pelvis and push the body above the waist, outward and upward. Allow the neck to fall backwards gently. Complete the first two steps in three seconds, while inhaling. Maintain this posture, for six seconds, retaining the breath (final position). Return to the original position. Exhaling, in three seconds, gently draw back the upper torso and straighten the neck. Releasing the palm, take a kneeling position.Shashank asana (Rabbit pose): Besides being beneficial for the pelvic and abdomen areas, it impacts the nerves and is good for anger management too. Sit with your hands resting on your knees. Relax the whole body, inhale deeply, straighten your arms over your head, then, with exhalation, drop your body forward from the waist so that the hips remain resting on your heels while keeping your arms straight and finally resting on the floor in front. In the final position, your forehead will be resting on the floor with arms stretched out. For some this may not be possible initially but with practice, the spine and muscles free up and you will be able to achieve perfection. Remain in the rabbit pose for as long as it is comfortable or for a minimum of five rounds of gentle inhalation and exhalation. Finally, with inhalation, sit back with hands over the head and then finally lower it on your knees.LYING DOWN ASANAS1. Padachakrasana (Leg rotation): Obesity is often a fallout of PCOD. This asana helps manage obesity while simultaneously impacting the pelvic and abdominal area. It frees up the hip area.2. Udarkarshasana (Body twisting): In this body twisting asana, one can feel the benefits in the spinal, abdominal and the neck area.Surya Namaskar: This is a full body practice which gets your whole body system activated and generates heat and energy within the body. You must follow up Suryanamaskar with Shavasana. Please do Kapalbhati and Anulom Vilom as part of your pranayama practice. Keep to the following mudras:Shambhavi mudra: The Ajna chakra at the eye-brow centre controls the pineal and pituitary glands, which control secretion of vital hormones in the entire body. This practice of gazing with eyes closed at the eyebrow centre helps activate the Ajna chakra.Ashwini Mudra: The Mooladhara chakra at the perineum centre controls the uro-genital system. Thus squeeze tightening the anal and genital area with inhalation and then with exhalation, leaving it loose and relaxed, is an easy and effective practice of activating the Mooladhara chakra.Diet: Eat a lot of fresh fruits and vegetables. Lessen carbohydrates without eliminating them. Soak methi (fenugreek), poppy seeds and saunf (fennel) overnight, drink the water and chew the seeds first thing in the morning. Avoid toxins and ensure about eight hours of sleep. Keep faith and positivity and this practice will surely help you to conceive.(Kamini Bobde is a Kundalini practitioner who follows the Swami Satyananda Saraswati tradition of yoga. She is the author of Kundalini Yoga for All: Unlock the Power of Your Body and Brain. Published by Penguin)
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