Yoga for PCOS/PCOD: Course Content

1. Understanding PCOS/PCOD

• Definition and Overview of PCOS/PCOD
• Causes and Symptoms
• Medical and Lifestyle Management

2. The Science Behind Yoga and PCOS/PCOD

• How Yoga Affects the Endocrine System
• Stress, Cortisol, and PCOS/PCOD
• Benefits of Yoga for Hormonal Balance

3. Foundations of Yoga

• Basic Yoga Asanas (Postures)
• Pranayama (Breathing Techniques)
• Meditation and Mindfulness Practices

4. Specific Asanas for PCOS/PCOD Management

• Poses to Stimulate the Pelvic Region
• Poses for Stress Reduction and Relaxation
• Poses for Detoxification and Improved Circulation

5. Breathing Techniques (Pranayama)

• Anulom-Vilom (Alternate Nostril Breathing)
• Kapalbhati (Skull Shining Breath)
• Bhramari (Humming Bee Breath)

6. Meditation and Mindfulness

• Guided Meditations for Relaxation
• Mindfulness Practices for Emotional Balance
• Visualization Techniques for Healing

7. Yoga Sequences for PCOS/PCOD

• Morning Routine for Energy and Clarity
• Evening Routine for Relaxation and De-stress
• Special Sequence for Painful Periods

8. Diet and Lifestyle Recommendations

• Ayurvedic Perspective on PCOS/PCOD
• Dietary Guidelines to Balance Hormones
• Herbs and Supplements

9. Emotional and Mental Well-being

• Understanding the Emotional Impact of PCOS/PCOD
• Techniques to Handle Anxiety, Depression, and Mood Swings
• Building Resilience and Positive Self-image

10. Integrating Yoga into Daily Life

• Establishing a Consistent Practice
• Adapting Yoga to Different Phases of the Menstrual Cycle
• Listening to Your Body's Signals

11. Practical Sessions

• Hands-on Practice with Supervision
• Customizing Yoga Practices for Individual Needs
• Feedback and Modifications

12. Course Conclusion and Support

• Review and Feedback
• Building a Supportive Community for PCOS/PCOD Warriors
• Resources for Continued Practice and Learning