Yoga Is Not Just Asanas

Introduction: Rediscovering the True Meaning of Yoga

In today’s world, yoga is often seen as a physical fitness routine made up of stretching exercises and postures. Social media feeds, studios, and advertisements frequently portray yoga as a way to achieve flexibility, weight loss, or a toned body. While these benefits are real, they represent only a small fraction of what yoga truly is. Yoga, in its authentic sense, is a profound science of life that encompasses the body, mind, emotions, and consciousness.

The ancient yogic tradition teaches us that yoga is not merely about touching one’s toes or mastering complex postures. It is about touching one’s inner self, mastering the mind, and living in harmony with oneself, society, and nature. To understand yoga fully, we must look beyond asanas and explore its deeper dimensions.

---

The Origin and Meaning of Yoga

The word yoga originates from the Sanskrit root yuj, meaning to unite, join, or integrate. Yoga signifies the union of individual consciousness with universal consciousness. It is a state of being where inner conflicts dissolve and harmony prevails.

Ancient texts such as the Vedas, Upanishads, Bhagavad Gita, and Patanjali’s Yoga Sutras describe yoga as a way of life rather than a set of physical practices. Asanas were traditionally introduced as a preparatory step to enable the body to sit comfortably for meditation. The ultimate aim of yoga has always been self-realisation and liberation from suffering.

---

Asanas: Only One Limb of Yoga

Asanas are the most visible and widely practised aspect of yoga today. They improve flexibility, strength, balance, and physical health. However, in the classical eightfold path of yoga described by Sage Patanjali, asanas are only one of the eight limbs.

The overemphasis on postures has led many to believe that yoga begins and ends on the mat. In reality, asanas serve as a foundation, preparing the body and nervous system for deeper practices such as breath control, concentration, and meditation.

---

The Eight Limbs of Yoga: A Holistic Framework

To understand why yoga is not just asanas, it is essential to explore the eight limbs of yoga:

Yama: Ethical Restraints

Yamas are moral guidelines that govern our relationship with others. They include non-violence (ahimsa), truthfulness (satya), non-stealing (asteya), moderation (brahmacharya), and non-possessiveness (aparigraha). Practising yamas helps cultivate compassion, honesty, and integrity.

Niyama: Personal Observances

Niyamas focus on self-discipline and inner observances. They include cleanliness (saucha), contentment (santosha), disciplined effort (tapas), self-study (svadhyaya), and surrender to the higher reality (Ishvara pranidhana). These practices nurture inner stability and self-awareness.

Asana: Steady and Comfortable Posture

Asana is defined as a posture that is steady and comfortable. Its purpose is not acrobatic perfection but physical ease and mental stillness. When practised mindfully, asanas cultivate awareness and balance.

Pranayama: Expansion of Life Force

Pranayama involves the regulation of breath to influence prana, the vital life force. Through conscious breathing, pranayama calms the nervous system, balances emotions, and prepares the mind for meditation.

Pratyahara: Withdrawal of the Senses

Pratyahara is the bridge between external and internal practices. It involves turning the senses inward, reducing dependency on external stimulation, and fostering inner awareness.

Dharana: Concentration

Dharana is the practice of focused attention. It trains the mind to remain steady on a single object, thought, or awareness without distraction.

Dhyana: Meditation

Dhyana is uninterrupted flow of awareness. In meditation, the practitioner experiences deep inner silence and clarity beyond effort.

Samadhi: Absorption and Liberation

Samadhi is the culmination of yoga, where the sense of individuality dissolves into universal consciousness. It is a state of profound peace, wisdom, and freedom.

---

Yoga as a Science of the Mind

Yoga places great emphasis on understanding and mastering the mind. According to yogic philosophy, the root cause of suffering lies in mental fluctuations and unconscious patterns. Yoga offers practical tools to observe, regulate, and transcend these patterns.

Meditation, mindfulness, and self-inquiry are integral aspects of yoga that help individuals develop emotional intelligence, resilience, and clarity of thought.

---

Breath: The Hidden Key to Yoga

Breath is the subtle link between body and mind. Yogic practices recognise breath as a powerful tool for transformation. Through pranayama, one can influence emotional states, reduce stress, and enhance vitality.

Unlike mechanical breathing, yogic breathing is conscious and rhythmic, allowing prana to flow freely through the body’s energy channels.

---

Yoga and Lifestyle: Living Yoga Off the Mat

True yoga extends far beyond the duration of a class. It influences how one eats, speaks, thinks, and interacts with the world. A yogic lifestyle promotes moderation, mindfulness, and responsibility.

Practices such as mindful eating, conscious communication, ethical living, and service to others are all expressions of yoga in daily life.

---

Yoga and Emotional Well-being

Yoga recognises emotions as powerful forces that shape behaviour and health. Through breathwork, meditation, and self-awareness, yoga helps release suppressed emotions and cultivate emotional balance.

Regular practice leads to reduced anxiety, improved mood, and a greater sense of inner stability.

---

Yoga and Spiritual Growth

While yoga is not confined to any religion, it offers a universal spiritual path. It encourages individuals to explore their inner nature and connect with a deeper sense of purpose.

Spiritual growth in yoga is not about belief systems but about direct experience of inner peace, compassion, and interconnectedness.

---

Misconceptions About Yoga in the Modern World

Modern portrayals of yoga often focus on aesthetics rather than awareness. This limited view can discourage individuals who believe yoga is only for the flexible or physically fit.

In truth, yoga is accessible to all, regardless of age, body type, or physical ability. Its essence lies in awareness, not performance.

---

Yoga as a Tool for Social Harmony

The ethical foundations of yoga promote non-violence, truth, and compassion. When practised collectively, yoga contributes to healthier relationships, communities, and societies.

Yoga encourages respect for nature and sustainable living, recognising the interconnectedness of all life.

---

Integrating Yoga into Modern Life

Incorporating yoga into daily life does not require renunciation or withdrawal from responsibilities. Even a few minutes of mindful breathing, self-reflection, or meditation can bring significant benefits.

Consistency and sincerity are more important than duration or intensity.

---

The Role of the Teacher and Self-Practice

Traditional yoga emphasises the importance of guidance from an experienced teacher. However, self-practice rooted in awareness and humility is equally important.

True learning in yoga arises from direct experience rather than intellectual understanding alone.

---

Yoga Beyond Health and Fitness

While yoga improves physical health, its deeper purpose is freedom from suffering. It empowers individuals to respond to life’s challenges with clarity and balance rather than reaction.

Yoga transforms not only the body but also perception, relationships, and one’s approach to life.

---

Conclusion: Embracing the Complete Path of Yoga

Yoga is far more than a sequence of asanas. It is a comprehensive system for holistic living that integrates physical health, mental clarity, emotional balance, ethical conduct, and spiritual awareness.

When practised in its fullness, yoga becomes a lifelong companion, guiding individuals towards inner peace, wisdom, and harmony. By moving beyond postures and embracing the deeper principles of yoga, one can truly experience its transformative power. 

The Secrets Of Padma Sadhana

The Transformative Essence of Padma Sadhana

Imagine the ancient craft of pottery, where a potter’s skilled hands gently mould raw clay into forms of beauty and purpose. In much the same way, Padma Sadhana shapes our inner world. As the clay is refined into a vessel, this sacred practice moulds us into beings of resilience, clarity, and inner strength. Crafted by Gurudev Sri Sri Ravi Shankar, Padma Sadhana invites us to surrender to a process of self-refinement, allowing us to emerge as vessels of peace, wisdom, and love.

Within the vast landscape of yoga, Padma Sadhana holds a unique place. It is not merely a physical routine, but a deeply introspective journey. Padma Sadhana is a structured sequence of yoga postures, the Nadi Shodhan pranayama, and meditation. Together, these practices guide the practitioner towards an experiential glimpse of one’s true self.

Let us explore the asanas practised within Padma Sadhana and understand how they support physical, mental, and emotional well-being. While we highlight their scientific benefits, this discussion does not focus on perfect execution. For precise instruction and the competence required to teach these practices, one is encouraged to seek guidance from the Sri Sri School of Yoga. Their experienced teachers provide comprehensive training, ensuring safe and correct practice while empowering practitioners to share yoga’s transformative potential with others.

---

Body Rotation

Body rotation, particularly when practised passively, encourages the autonomic nervous system to shift towards parasympathetic dominance. This promotes deep relaxation and reduces stress. The gentle twisting action enhances spinal mobility and improves circulation, supporting overall spinal health. When performed in Lotus or Half Lotus posture, body rotation increases flexibility and strength while fostering calmness. Research suggests that passive static stretching maintains this relaxation response for several minutes after the practice, effectively inducing a deeply restful state.

---

Half Locust Pose (Ardha Shalabhasana)

Derived from the Sanskrit word Shalabha, meaning locust, this pose mirrors the insect’s form through the lifting of one leg. Ardha Shalabhasana supports lower back health, improves gastrointestinal function, benefits the urogenital system, and positively influences the endocrine system. As an isometric posture, it strengthens muscles while minimising joint strain, contributing to cardiovascular health and improved muscular endurance.

---

Full Locust Pose (Purna Shalabhasana)

In this posture, both legs are lifted simultaneously, strengthening the lower back and improving muscular endurance. Regular practice may help prevent bone density loss and conditions such as osteoporosis. The engagement of synovial joints through controlled lifting enhances core strength and flexibility. Twisting actions involving the lumbar and cervical spine increase blood flow to abdominal organs, supporting digestion and overall vitality.

---

Cobra Pose (Bhujangasana)

Bhujangasana is well known for alleviating back pain and improving spinal flexibility. It stretches the chest, shoulders, and abdomen while strengthening spinal and gluteal muscles. The pose stimulates abdominal organs, aiding digestion and relieving constipation. By opening the chest through gentle backbending, Cobra pose enhances respiratory capacity and promotes relaxation.

---

Superman Pose (Viparita Shalabhasana)

This posture involves lifting the arms and legs while the abdomen remains grounded. It strengthens the core, back, shoulders, and gluteal muscles, improving posture and spinal stability. By reinforcing these muscle groups, the pose helps reduce the risk of back injuries and enhances body alignment, fostering a strong connection between mind and body.

---

Bow Pose (Dhanurasana)

Dhanurasana involves lifting the body while holding the ankles, creating a deep backbend. This posture strengthens the back muscles, improves posture, stimulates abdominal organs, and stretches the entire front of the body. It enhances spinal flexibility, reduces fatigue, relieves stress, and promotes overall vitality. Synovial joint engagement in the lumbar and cervical regions improves circulation and muscular balance.

---

Crocodile Pose (Makarasana)

Makarasana gently engages and stretches the core muscles, supporting spinal stability and balance. The pose releases muscular tension, improves circulation, and supports digestion. Its calming nature makes it particularly effective for relaxation and postural correction.

---

Boat Pose (Naukasana)

Boat pose strengthens the abdominal muscles, hip flexors, and spine, contributing to improved posture and stability. As a weight-bearing posture, it supports bone health, helps prevent osteoporosis, and alleviates back pain while strengthening the musculoskeletal system.

---

Alternate Knees-to-Chest and Full Knees-to-Chest Poses

(Ardha Pawan Muktasana and Purna Pawan Muktasana)

These poses encourage spinal alignment, reduce back pain, and enhance musculoskeletal health. They are particularly effective in relieving trapped gas by relaxing the abdomen and colon. Prolonged stretching increases connective tissue elasticity and muscle length through structural adaptation, improving overall mobility.

---

Shoulder Stand (Sarvangasana)

Sarvangasana strengthens the core, enhances circulation, and supports bone health. The cervical spine’s controlled movements improve blood flow, rejuvenate tissues, and promote systemic balance.

---

Dancing Shiva Pose (Natarajasana)

Natarajasana gently enhances balance, flexibility, and strength. The pose cultivates focus and coordination while promoting grace and stability.

---

Corpse Pose (Shavasana)

Shavasana allows complete physical and mental relaxation. It gently stretches the body while calming the mind, improving circulation, supporting digestion, and enhancing cardiovascular health.

---

Spinal Twist (Ardha Matsyendrasana)

This twisting posture enhances spinal mobility, releases muscular tension, and improves blood flow to abdominal organs. Alternating compression and stretching of the abdomen supports digestion and relieves stress, while increasing flexibility in the lumbar and cervical spine.

---

Mountain Pose (Parvatasana) and Yoga Mudra

These practices strengthen the cardiovascular system, improve digestion, reduce stress, and support overall health by enhancing posture and breath awareness.

---

Nadi Shodhan Pranayama

Nadi Shodhan pranayama balances the nervous system by regulating the breath through alternate nostrils. This practice stimulates the olfactory nerves, calming the hypothalamus and supporting hormonal balance. By stabilising the HPA axis, rhythmic breathing restores harmony and mental clarity.

---

Meditation

Deep meditation naturally follows the completion of Padma Sadhana. Practitioners often experience an inner smile, heightened energy, positivity, and a profound connection with the inner self. These moments offer a glimpse into one’s true nature.

All asanas are practised alongside Ujjayi breathing, allowing the breath to become slow, deep, and steady. This enhances oxygen intake and supports sustained awareness throughout the practice.

---

The Agama Perspective on Padma Sadhana

In the Agama tradition, the Goddess is seated upon a sacred throne composed of five layers: stability (tortoise), awareness (snake), grace (lion), perfection (siddha), and full blossoming (lotus). Practising with these qualities in awareness is known as Padma Sadhana. Through this alignment, the practitioner connects with the divine essence within.

---

Conclusion

As we conclude this exploration of Padma Sadhana, it becomes clear that consistent and dedicated practice unlocks profound inner potential. This sacred discipline brings transformative shifts at the physical, mental, and spiritual levels. For those wishing to deepen their understanding and experience of Padma Sadhana, enrolling in a Yoga Teacher Training Programme (TTP) offers invaluable guidance, insight, and authentic transmission of this timeless wisdom.

Better Menstruation With Yoga

 

Introduction: Understanding Menstruation and Holistic Health

Menstruation is a natural and essential biological process in a woman’s life, yet it is often accompanied by discomfort, pain, emotional imbalance, and social stigma. Cramps, bloating, fatigue, mood swings, headaches, and irregular cycles are common concerns faced by women of all ages. While medication can provide temporary relief, yoga offers a holistic, natural, and sustainable approach to improving menstrual health. By working on the body, breath, and mind together, yoga helps regulate hormonal balance, reduce pain, and support emotional well-being during the menstrual cycle.

Yoga is not merely a physical exercise; it is a lifestyle practice that nurtures inner harmony. When practised mindfully, yoga becomes a powerful tool to experience better menstruation with less discomfort and greater awareness of one’s body.

---

The Menstrual Cycle: A Brief Overview

The menstrual cycle is governed by a complex interaction of hormones such as oestrogen and progesterone. Stress, sedentary lifestyles, poor diet, lack of sleep, and emotional strain can disrupt this balance, leading to problems such as irregular periods, severe cramps (dysmenorrhoea), heavy bleeding, PMS, or PCOS-related symptoms.

Yoga helps by stimulating the endocrine system, improving blood circulation in the pelvic region, and calming the nervous system. This creates a supportive internal environment for a smoother and healthier menstrual cycle.

---

How Yoga Supports Better Menstruation

Yoga supports menstrual health in multiple ways. Gentle postures improve blood flow to the uterus and ovaries, helping reduce cramps and congestion. Breathing techniques calm the mind and reduce stress-related hormonal imbalances. Meditation enhances emotional stability, helping women cope better with mood swings and anxiety associated with PMS.

Unlike intense workouts, yoga respects the natural rhythms of the body, making it especially suitable during different phases of the menstrual cycle.

---

Yoga for Menstrual Pain Relief

Menstrual cramps are caused by uterine muscle contractions and reduced blood flow. Certain yoga poses help relax the pelvic muscles and improve circulation, thereby easing pain naturally.

Balasana (Child’s Pose)

Balasana gently stretches the lower back, hips, and thighs, providing immediate relief from cramps and lower back pain. It also promotes relaxation and emotional comfort.

Supta Baddha Konasana (Reclining Butterfly Pose)

This restorative pose relaxes the abdominal muscles and opens the pelvic region, reducing tension and pain. When supported with cushions, it is highly effective during menstruation.

Marjariasana–Bitilasana (Cat–Cow Pose)

This gentle spinal movement massages the abdominal organs and improves circulation, helping to relieve cramps and stiffness.

---

Yoga for Regulating Irregular Periods

Irregular menstruation is often linked to stress, hormonal imbalance, or lifestyle issues. Yoga helps regulate the endocrine system and improves communication between the brain and hormonal glands.

Baddha Konasana (Butterfly Pose)

This pose stimulates the ovaries and improves blood flow to the reproductive organs, supporting cycle regularity.

Malasana (Yogic Squat)

Malasana encourages healthy pelvic function and aids hormonal balance when practised regularly.

Setu Bandhasana (Bridge Pose)

This pose stimulates the thyroid gland, which plays an important role in regulating menstrual cycles.

---

Yoga for Emotional Balance During PMS

Premenstrual syndrome often brings irritability, anxiety, low mood, and fatigue. Yoga helps stabilise emotions by calming the nervous system and promoting mindfulness.

Viparita Karani (Legs-Up-The-Wall Pose)

This calming pose reduces fatigue, anxiety, and emotional heaviness. It is particularly beneficial during PMS.

Sukhasana with Deep Breathing

Simple seated meditation with slow breathing helps balance emotions and improves mental clarity.

---

Pranayama for Menstrual Health

Breathing techniques play a crucial role in managing menstrual discomfort and emotional fluctuations.

Anulom Vilom (Alternate Nostril Breathing)

This pranayama balances the nervous system and helps regulate hormonal activity.

Bhramari (Humming Bee Breath)

Bhramari reduces stress, anxiety, and emotional instability often experienced before or during menstruation.

---

Yoga During Menstruation: What to Practise and What to Avoid

Gentle, restorative yoga is recommended during menstruation. Forward bends, restorative poses, and relaxation techniques are beneficial.

However, certain poses should be avoided during active bleeding, including:

• Inversions such as Headstand and Shoulder Stand

• Strong abdominal twists

• Intense backbends

Listening to the body and practising with awareness is essential.

---

Lifestyle Benefits of Yoga for Menstrual Wellness

Regular yoga practice improves posture, digestion, sleep quality, and stress management, all of which contribute to healthier periods. Women who practise yoga consistently often report reduced dependence on painkillers and improved overall reproductive health.

Yoga also fosters a positive relationship with the body, helping women embrace menstruation as a natural process rather than a burden.

---

Yoga and Menstrual Disorders

Yoga has shown positive effects in managing conditions such as PCOS, endometriosis, and PMS when practised under guidance. While yoga is not a replacement for medical treatment, it works effectively as a supportive therapy.

---

Creating a Menstrual-Friendly Yoga Routine

A menstrual-friendly yoga routine should focus on gentleness, comfort, and relaxation. Using props such as cushions, bolsters, and blankets enhances comfort and effectiveness.

Consistency is more important than intensity. Even 15–20 minutes of mindful practice can bring noticeable relief.

---

Breaking the Stigma Around Menstruation Through Yoga

Yoga encourages self-awareness and acceptance. Practising yoga during menstruation helps break societal taboos and empowers women to prioritise their health without guilt or shame.

---

Conclusion: Embracing Better Menstruation With Yoga

Better menstruation with yoga is not about eliminating periods or forcing the body to conform to unrealistic expectations. It is about understanding the body’s natural rhythms, reducing discomfort, and nurturing physical and emotional well-being.

Yoga offers women a safe, natural, and empowering way to experience menstruation with greater ease, balance, and self-compassion. By integrating yoga into daily life, women can transform their menstrual experience into a time of rest, reflection, and renewal.

---

Disclaimer: This blog is for educational purposes only. Women with severe menstrual disorders should consult a healthcare professional before beginning any yoga practice.

Yoga Poses Beneficial for Joint Pain: Gentle Relief with Essential Precautions

Introduction: A Natural Approach to Joint Pain Relief

Joint pain affects people of all ages due to ageing, arthritis, inactivity, injuries, or prolonged sitting. Stiff and painful joints can limit daily activities and reduce overall quality of life. Yoga offers a gentle, natural, and effective way to relieve joint pain by improving flexibility, strengthening supporting muscles, and increasing blood circulation. When practised mindfully, yoga can help maintain healthy joints and prevent further discomfort.

---

Tadasana (Mountain Pose): Improving Joint Alignment

Tadasana is a foundational standing posture that improves posture and body alignment. It strengthens the legs, ankles, knees, and hips while encouraging even weight distribution across all joints. Regular practice helps reduce unnecessary stress on the joints and enhances stability.

Precautions:
Avoid locking the knees while standing. People with severe knee or ankle pain should practise this pose with support and maintain steady breathing without straining the body.

---

Sukhasana (Easy Sitting Pose): Comfort for Hip and Knee Joints

Sukhasana is a calming seated posture that gently stretches the hips, knees, and ankles. It improves joint flexibility and encourages relaxation, making it ideal for people experiencing mild joint stiffness or discomfort.

Precautions:
Sit on a cushion or folded blanket if the knees feel tight. Never force the legs into position, and keep the spine upright to avoid lower back strain.

---

Baddha Konasana (Butterfly Pose): Enhancing Hip and Knee Mobility

This pose opens the hips and inner thighs, improving mobility in the hip and knee joints. It also promotes better blood circulation in the lower body, helping to reduce stiffness and joint tightness.

Precautions:
Avoid bouncing the knees forcefully. Use cushions under the thighs for support if needed. Those with hip injuries should practise under professional guidance.

---

Vajrasana (Thunderbolt Pose): Strengthening Knees and Ankles

Vajrasana is beneficial for strengthening the knees and ankles while also improving digestion. It helps reduce stiffness in the lower joints when practised regularly after meals.

Precautions:
This pose is not suitable for individuals with severe knee pain, ligament injuries, or recent knee surgery. Use cushions for support and discontinue if pain increases.

---

Setu Bandhasana (Bridge Pose): Supporting the Spine and Lower Joints

Setu Bandhasana strengthens the spine, hips, thighs, and knee joints while improving flexibility and circulation. It helps relieve stiffness in the lower body and supports joint health.

Precautions:
Avoid over-arching the lower back. People with neck, shoulder, or spinal issues should practise carefully. A yoga block under the hips can provide additional support.

---

Marjariasana–Bitilasana (Cat–Cow Pose): Gentle Movement for Joint Flexibility

This flowing movement enhances flexibility in the spine, shoulders, hips, and knees. It lubricates the joints and reduces stiffness through gentle, controlled motion.

Precautions:
Move slowly in coordination with your breath. Avoid deep movements if you have spinal injuries, and use padding under the knees for added comfort.

---

Final Thoughts: Practise Yoga Safely for Healthy Joints

Yoga is a powerful tool for managing joint pain naturally, but it must be practised with patience and awareness. Always listen to your body, avoid pushing into pain, and focus on proper alignment. For chronic joint issues or arthritis, consult a qualified yoga instructor or healthcare professional before beginning your practice. With consistency and care, yoga can help you maintain flexible, pain-free joints and improve overall wellbeing.

📘 30-Day Yoga Programme for PCOD Relief

A Holistic Approach to Balance Hormones and Restore Well-being

---

🌸 Introduction

Polycystic Ovarian Disease (PCOD) is a common condition in women, often linked to hormonal imbalance, irregular periods, weight gain, acne, and emotional stress. This 30-day yoga programme is crafted to naturally support the reproductive system, reduce stress, and promote a balanced lifestyle.

---

⚠️ Precautions Before You Begin

• Practise on an empty stomach or after light food.

• Use a yoga mat in a clean, well-ventilated space.

• Avoid strenuous poses during menstruation.

• Stay hydrated and maintain a calm, focused mind.

---

🧘 Weekly Themes

• Week 1 – Hormonal Balancing & Stress Reduction

• Week 2 – Stimulating Reproductive Health

• Week 3 – Digestion, Detox, and Weight Management

• Week 4 – Deep Relaxation & Cycle Support

---

🗓️ 30-Day Yoga Practice Plan

📅 Week 1: Hormonal Balance & Stress Relief

Day	Yoga Poses	Breathing	Relaxation
1	Butterfly Pose, Child’s Pose, Cat-Cow	Nadi Shodhana	Shavasana
2	Cobra Pose, Bridge Pose, Seated Forward Bend	Deep Breathing	Legs Up Wall
3	Garland Pose, Reclining Twist, Child’s Pose	Sheetali	Yoga Nidra
4	Supta Baddha Konasana, Cobra Pose, Butterfly Pose	Bhramari	Meditation
5	Cat-Cow, Seated Forward Bend, Bridge Pose	Nadi Shodhana	Shavasana
6	Camel Pose, Child’s Pose, Reclining Bound Angle	Deep Breathing	Legs Up Wall
7	Flow of Week’s Best (4 Poses)	Nadi Shodhana	Meditation

---

📅 Week 2: Reproductive Organ Stimulation

Day	Yoga Poses	Breathing	Relaxation
8	Bow Pose, Bridge Pose, Cobra Pose	Anulom-Vilom	Shavasana
9	Camel Pose, Supine Twist, Cat-Cow	Deep Breathing	Yoga Nidra
10	Seated Forward Bend, Garland Pose, Cobra Pose	Bhramari	Legs Up Wall
11	Butterfly, Bridge, Camel Pose	Sheetali	Meditation
12	Bow Pose, Supta Baddha Konasana, Reclining Twist	Nadi Shodhana	Yoga Nidra
13	Supported Shoulderstand, Cat-Cow, Legs Up Wall	Deep Breathing	Shavasana
14	Flow of Week’s Best (5 Poses)	Nadi Shodhana	Meditation

---

📅 Week 3: Digestion, Detox & Weight Management

Day	Yoga Poses	Breathing	Relaxation
15	Sun Salutation (5 Rounds), Cobra Pose, Child’s Pose	Kapalabhati	Shavasana
16	Bow Pose, Seated Twist, Bridge Pose	Deep Breathing	Legs Up Wall
17	Garland Pose, Plank, Butterfly Pose	Sheetkari	Yoga Nidra
18	Cat-Cow, Reclining Twist, Supine Pawanmuktasana	Bhastrika	Shavasana
19	Bridge Pose, Dhanurasana, Seated Forward Bend	Anulom-Vilom	Meditation
20	Chair Pose, Cobra Pose, Legs Up Wall	Nadi Shodhana	Yoga Nidra
21	Flow of Week’s Best (6 Poses)	Deep Breathing	Guided Meditation

---

📅 Week 4: Relaxation & Cycle Support

Day	Yoga Poses	Breathing	Relaxation
22	Reclining Bound Angle, Child’s Pose, Seated Forward Bend	Nadi Shodhana	Yoga Nidra
23	Supine Twist, Cobra Pose, Legs Up Wall	Deep Breathing	Shavasana
24	Cat-Cow, Seated Twist, Supported Bridge	Bhramari	Guided Relaxation
25	Bow Pose, Butterfly Pose, Supta Baddha Konasana	Sheetali	Meditation
26	Camel Pose, Garland Pose, Legs Up Wall	Deep Breathing	Yoga Nidra
27	Reclining Twist, Cobra Pose, Seated Forward Bend	Anulom-Vilom	Shavasana
28	Flow of Week’s Best (6 Poses)	Nadi Shodhana	Guided Meditation
29	All Restorative Poses	Deep Breathing	Yoga Nidra
30	Free Flow (Choose your favourites)	Bhramari	Self-reflection Meditation

---

🧾 Pose Descriptions (Selected Examples)

• Butterfly Pose (Baddha Konasana): Sit with feet together and knees apart. Flap knees gently. Stimulates ovaries.

• Cat-Cow (Marjariasana-Bitilasana): On all fours, alternate between arching and rounding the spine. Regulates cycle.

• Cobra Pose (Bhujangasana): Lie on belly, raise chest. Strengthens abdominal organs and promotes hormonal health.

• Bridge Pose (Setu Bandhasana): Lie on back, lift hips. Stimulates thyroid and balances stress hormones.

• Legs Up Wall (Viparita Karani): Legs up against wall. Boosts pelvic circulation and calms mind.

---

🥗 Supporting Diet & Lifestyle Tips

• Choose whole foods, fresh fruits, and leafy greens.

• Avoid refined carbs, sugary foods, and excess dairy.

• Include herbal teas: spearmint, tulsi, cinnamon.

• Sleep 7–8 hours daily and stay hydrated.

• Manage stress through journaling, music, or walking.

---

📊 Printable Practice Tracker

Day	Date	Practised? (✓)	Notes
1
2
...
30

---

✨ Final Thoughts

Practising yoga consistently for 30 days can have a deep impact on your physical, mental, and hormonal health. While PCOD cannot be cured overnight, yoga provides a path to manage and reduce its symptoms naturally, with lasting benefits for your reproductive and emotional well-being.

---