Exercises for PCOS

Hi friends, and I'm so excited to see you in the morning at 7:00 AM. Today we are going to do some exercises for PCOS. Let's start. So we will start with our stretching exercises. So just take your hands slowly over your head. And stretch it above your head. Raise yourself on your toes and just stretch every part of your body— your calf muscles, your thighs, your hips, your abdomen. Take the support of your hips to stretch your abdomen and take your arms up. They should be straight and they should be touching your ears. Beautiful. Try to balance yourself as much as you can. Practice will make you perfect. Now slowly, while exhaling, bring your hands down, take your feet down, and slowly exhale. Wow! We will repeat this for 3 times. So let's do it again, friends. Take your hands up, slowly inhale. Just fix your fingers like this and pull your hands up and stand on your toes. Stretch your calf muscles, your thigh muscles, your abdomen. Your arms, and your arms should be touching your ears. Beautiful. Hold your breath here for as long as you can. Yes. And now slowly exhale and come back to your normal position. One more time, just inhale Stretch your hands up, touch your ears. Stand on your toes, stretch your calf muscles, your thigh muscles, your abdomen. And slowly exhale and come down. Perfect. Now we will stretch our arms, just Make sure that your torso is straight. You've not turned like this, right? Yes. Now on the other side. Perfect. Don't move your body, only your arms. We will do this 2 more times, friends. Just hold your breath. Exhale. Inhale. Hold your breath. Exhale. Inhale, hold your breath here. Exhale. Last time, inhale, hold your breath. Exhale. Wonderful. Now we will bend forward. Slowly and gradually, your leg should be in alignment with your body. Perfect. Come back. Now the other leg. Slowly inhale, bend forward. Exhale, come back. Again, inhale, bend forward. Exhale, come back. Once more, inhale, bend forward. Hold yourself here for as long as you can. Exhale, come back. One more time. Inhale. Exhale. Matching your breath with your exercise. Is very important to get the right results. So inhale and come back. Yes. How are you feeling? I'm feeling very charged. Now let's increase this charge by actually activating every cell of our body. And you would be thinking, how will we do that? And I'm gonna share with you that technique. So just squeeze your calf muscles, only the right calf. Rest the whole body should be relaxed. You have to have so much control that you can just squeeze your calf muscles. Perfect. Now squeeze the calf muscle of your left right leg, only the calf muscle. Great. Now squeeze the thigh of the right leg and the calf muscle of your left, and just keep trying. It is not necessary that on the first day you are able to do it, but try it. Going back, your left thigh and your right calf. Perfect. Now we will squeeze our right forearm. Relax. Left forearm. Relax. Right upper arm. Relax. Left forearm. Relax. Now left upper arm. And right forearm. Similarly, opposite side. Perfect. Now we will squeeze our abdomen muscle. Yes, relax. Now coming to the forehead, squeeze your forehead muscles. Perfect. Now eyes. Yes. Now your cheeks. Yes. And now your lips. So what will you do? You open your mouth as a circle, move your upper lip upward, and now lower lip also upward. Perfect. And what you have done is you have charged all the muscles of your body, and you have also increased your control over your activities. How lovely is that? Perfect. And before— now we come to some core exercises of yoga. We will try and increase our heart rate with 3 simple exercises. And are you ready? Yes! Okay, so we will start with spot jogging. Count to the tune of 20 today, but you can generally do 3 subsets every day. Raise your thighs up so that You know, your heartbeat increases faster. Very good, very good, perfect. Wow, yes! And now we'll do skipping. 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Wow! And then you can also do reverse skipping, and it has a lot of additional benefits. Let's do it. 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Wow! And now our last exercise, the jumping jacks. Yes, get ready. Wonderful, great. And now we're going to get set for a yoga exercises after we have raised our heart rate so beautifully. Perfect. So just sit normally and let's do 3 deep breaths. And how will we do deep breaths? Abdominal breathing, which we talked about last time. So let's do it. Keep your hands in this mudra, put them lightly on your knees, and let's start. Take a deep breath in and blow your abdomen like a balloon out. Hold your breath. And exhale. So when you exhale, your abdomen will go in, your shoulders will come up, right? Now inhale, shoulders will go down, abdomen will come out like a balloon. Exhale. Last time, hold your breath and exhale. Touch your abdomen to your spine as much as you can. Perfect, perfect. Now we will do butterfly pose. I'm sure all of you know it. Bring your two feet together, hold them with your hands with one thumb on the another. Bring your feet as much as near to your pelvic region as you can. And have your back erect. Please make sure, friends, if your back is not erect, we are not going to get the benefit. I'm sure you're feeling a stretch here on your thighs, on the joint areas, and that's what we want. So let's do the butterfly pose, and the more it flutters, the higher it runs, right? And this exercise is very, very good for our pelvic organs, and this is the first exercise which we have to do to stay healthy. So you should do sets of 20, 3 times every day, and then try and increase to 5 sets of all exercises every day over a period of 1 month. Start slow so that you can continue for long, because PCOS is a lifestyle disorder and we have to make changes which we can sustain for our lifetime, right? Yes, perfect. Now slowly remove your hands. Open up your legs and sit straight. Wow! Yes, now we will do a Superwoman pose. Are you ready? Perfect. So we will turn to our left and we will lie on our stomach. Yes. Right. Now we will move our hands and legs up and hold ourselves here. Squeeze your hips and slowly come down. Rest your forehead on the floor. Once more. And down. And last. Perfect. Now fold your legs up and hold them with your hands. Yes, now bring your legs up and move front and back as much as you can. Wonderful. Now move to your left or right, whatever is convenient. Move one leg up slowly, lie down, and breathe normally. Beautiful. You should do this also 3 times, but I've done it once because we are running short on time and we have few more exercises to go. Perfect. So come back, lie on your back now. Yes, lie straight. And we will now do cobra pose. And how will we do it? We will hold our legs up and our hands up and— sorry, knocker pose. And we will come in the knocker pose. Ready? Yes. Slowly come back. Remember, no jogs, no jataka. Once more, back slowly. The time you will be able to do this exercise will also increase. Last time. Perfect. And now the second last core exercise, if you guys can do it. Lovely. If you cannot do it, just do as much as you can, right? So what we will do, we will bring our legs towards our knees, we will take our hands down below our heads, and we will raise our legs up. Try and touch your feet at the back. It is a very beautiful exercise. Now take your legs back, hold as much as you can. Now bring yourself slowly back and up. Perfect. Now we will go in the child pose, right? Move your legs back, sit between your heels, take your hands up. And just come down and slowly get up. Yes, right. So now one more exercise as a bonus before we move on to pranayam. Just bring this leg to your— near your hip, and this leg here straight. Now with your left hand, turn the— touch, hold the right knee. Move backwards and look back. This is an amazing exercise for our abdominal organs. The more you twist, the more you benefit. The other side. And we have to do it thrice, but we will do it only once today. Perfect. How are you feeling? I am feeling very, very good, right? And I'm sure you are too. So we will be sitting in our pranayama pose, whatever pose you think is comfortable for you, and let's do some pranayama. So we will start with Kapalbhati. We will only do 10 times here, but I recommend, strongly recommend, that you should do 20, 20, 3 times. Perfect. Now we will do Nadi Shodhan. 3 fingers, one on your nose, right nostril, one on the forehead. Right, and these 3 fingers we will use. Okay, these 3. So breathe, take your breath from your left side, exhale from your right. Inhale from your right, exhale from your left. Inhale from your left, exhale from your right. Perfect. The next pranayama or exercise which we'll do is bhambri. So put your thumbs in your ears. Close your nose with your ring finger. Put your one hand on the eye, one at the forehead, one on here, and you have to bring out humky noise. Perfect. Now we'll do Om Kaucharan, which is exceptionally good. Let's do it 3 times. OM. Bring your hands in front, rub your hands, put them on your eyes, and open your eyes to the darkness of your hands slowly, and give your eyes the inner Geez, face, deep neck, your body. Wow, this is wonderful! And before I say bye-bye, I have 2 bonus exercises for you, and I am sure you will love doing those exercises. So please stand up slowly, don't rush, and let's do those before we go. Yes. So we are going to do reverse walking today. So I'm doing front walking and now reverse. See the difference? When we do front walking, the force is on our heels, right? First we put the heel on the ground, but when we do reverse walking, it's on our toes. Yes, and it is said that 10 times more calories can be burnt when we do reverse walking. So do practice this every day, and if you do this 3 to 5 times for 3 to 5 minutes, you will really get the benefits which you would never have thought about. Perfect. And now my last bonus exercise. We all know gut health is being talked about a lot. Right, and we also know that all these exercises which we have done today help us increase our metabolism, heal our gut. But there is one special exercise. It's special exercise, and here it comes. So you have to put your hands on your gut, slowly relax your legs, yeah, bend them a little. And what you have to do bloat your leg off. Abdomen out and then in, out, in, out, in, out. In, out. In, out. In, out. In, out, in, out. In, out. In, out. In, out. In, out. In, out, in, out, in. Slightly different from Kapalbhati Because we don't put any pressure here, but we are just using the abdominal organs, massaging them. And you have to do this 300 times every day and see the miracle happening. Wow! So bye-bye, friends. It was very nice being with you, and I'm sure you enjoyed it too. Yes, send me a thumbs up, like my channel, subscribe to my channel, and share this with your friends.