YOGA
Surya Namaskar (Sun Salutation): A sequence of 12 poses that improves flexibility and blood circulation, helping regulate hormones. Regular practice reduces stress and boosts energy, vital for PCOD/PCOS management.
Bhujangasana (Cobra Pose): Strengthens the spine, stretches the chest, and stimulates ovarian health. It helps relieve stress, aiding in hormonal balance and digestion.
Setu Bandhasana (Bridge Pose): Opens the chest and strengthens the pelvic muscles, improving reproductive organ function. It helps regulate thyroid and reduce stress, benefiting overall health.
Pranayama (Breathing Exercises): Controlled breathing reduces stress, calms the mind, and improves oxygen flow. Regular practice promotes hormonal balance and mental clarity.
Home Fitness Routine
Bodyweight Squats: Engages thighs and glutes, improving muscle tone and insulin sensitivity. Helps in managing weight and boosting metabolism, essential for PCOD/PCOS care.
Jumping Jacks: A full-body cardio exercise that raises the heart rate and burns calories. Enhances circulation and supports weight loss, vital for PCOD/PCOS management.
Lunges: Strengthens legs and core while improving balance and stability. It helps boost metabolism and muscle tone, reducing fat accumulation.
Mountain Climbers: A high-intensity, full-body exercise that increases endurance and burns calories. Helps manage weight and improve cardiovascular health for PCOD/PCOS.
Gym-Based Fitness
Treadmill Walking/Running: A low-impact cardio option that aids in weight management and improves heart health. Running or walking enhances endurance and supports fat loss.
Strength Training (Deadlifts, Squats): Builds lean muscle and improves insulin sensitivity, crucial for PCOD/PCOS. Lifting weights boosts metabolism and helps regulate hormones.
Cycling: A low-impact cardio workout that strengthens the legs and burns calories. Regular cycling improves metabolic function and aids weight management.
Elliptical Machine: A joint-friendly cardio workout that strengthens the whole body. It improves stamina, burns fat, and enhances cardiovascular health.
Meditation
Mindfulness Meditation: Focuses on the present moment, reducing anxiety and promoting relaxation. Helps balance hormones and manage emotional stress related to PCOD/PCOS.
Guided Visualization: Uses positive imagery to reduce stress and improve mood. Enhances mental well-being, helping with emotional challenges of PCOD/PCOS.
Loving-Kindness Meditation: Encourages self-compassion and positive thinking, reducing emotional strain. Promotes emotional resilience and mental peace, aiding hormonal balance.
Progressive Muscle Relaxation: Relieves physical tension by tensing and relaxing muscles. Helps reduce cortisol levels, improving sleep and stress management.