How to naturally cure Polycystic ovary syndrome (PCOS) with yoga

The Ultimate beginners guide for healing the PCOS (Polycystic ovary syndrome) with YOGA :

Disease name : 

Polycystic ovary syndrome (PCOS) aka (Stein-Leventhal Syndrome) and Hyperandrogenism

Name meaning : 

Polycystic means multiple cysts.

First Discovered On and By :

First discovered in 1935 ,By Stein and Leventhal

Definition : 

Its an Endocrine disorder with elevated Androgen's (male hormones) in females
Signs and Symptoms : irregular or no menstrual periods (Menstrual disorders), heavy periods, excess body and facial hair, acne, pelvic pain, difficulty getting pregnant, and patches of thick, darker, velvety skin.

Credits to Nucleus Medical Media

Signs and Symptoms of PCOS : 

• Irregular or no menstrual periods (Menstrual disorders)
• Heavy periods
• Excess body and facial hair
• Acne
• Pelvic pain
• Difficulty getting pregnant
• Patches of thick, darker, velvety skin.

Associated Disease : 

Obstructive sleep apnea, heart disease, mood disorders,type 2 diabetes, obesity, and endometrial cancer (Cancer of the uterine lining).

Causes for PCOS : 

Combination of genetic and environmental factors,Overweight,No physical activity.

Diagnosis methods : 

1. No ovulation (chronic an ovulation).
2. High androgen levels.
3. Ovarian cysts (by ultrasound).

Permanent Cure : 

Not available

PCOS Medicines : 

1. Birth control pills (Helps with period regularity,hair growth and acne)
2. Hypoglycemic agents (eg, metformin, insulin)
3. Anti-androgens
4. Selective estrogen receptor modulators (eg, clomiphene citrate).

Types of PCOS : 

1. Insulin-resistant (Most common type,less responsive to insulin and blood sugars become imbalanced).
2. Pill-induced
3. Inflammatory/Immune Related (due to chronic inflammation,immune Problems and autoimmune conditions are the major causes).
4. Environmental (Food allergies are the common cause).

Diagnosis methods : 

1. No ovulation (chronic an-ovulation).
2. High androgen levels.
3. Ovarian cysts (by ultrasound).

Disease with similar symptoms : 

1. High blood levels of prolactin.
2. Adrenal hyperplasia.
3. Hypothyroidism.

PCOS Vs PCOD Differences:

• Polycystic Ovary Disease (PCOD) is developed by hormonal imbalance,In PCOD the hormonal imbalance leads to storage of eggs in ovaries which leads to formation of cysts.
• Polycystic Ovary Syndrome (PCOS) is considered as an endocrine system disorder, and also in PCOS the androgen hormone is production is higher which interference with the eggs development ,and forms the cysts.

Statistics/Facts About PCOS: 

• PCOS Affected Asians are more likely to get hirsutism, than other ethnic backgrounds.
• PCOS are the common endocrine disorder affects globally 6% to 10% of women.
• Not all women with PCOS have cysts on their ovaries.
• PCOS Affected women have higher probability of having Anxiety and Depression.
• Women with PCOS Condition have more Testosterone than non affected women.
• PCOS affects the women's milk production,due to hormonal issues.
• Most women with the pcos are Obese, due to insulin resistance.

PCOS Evaluation Tests : 

• Lipid panel
• Glucose level
• Insulin level
• GnRH stimulation testing
• Androstenedione level
• FSH and LH levels 

Surgeries For PCOS (for restoring ovulation) : 

1. Laser drilling
2. Electrocautery
3. Multiple biopsy

Commonly affected age Groups : 

•       18 to 50 ages

Management of PCOS : 

• This health condition can be managed with Medications and Lifestyle (Exercise and Diet).

Diet for PCOS : 

• Low carbs Diet,Vegan based Diet (Organic green vegetables),high-fiber green vegetables Diet,Anti-inflammatory foods and herbs.

Foods to Avoid for PCOS :

•  Avoid too much Sugar content (also artificial sugars)
• Carbs foods
• Artificial sweetener contained foods
• Trans fat contained foods.

Physical/Appearance Changes : 

• Acne on face, chest, excessive body hair growth,obesity.

PCOS Complications : 

Atherosclerosis (clogged arteries),high blood pressure (hypertension),depression,sleep apnea.

PCOS and Pregnancy :

PCOS During pregnancy causes,

1. Premature birth
2. Gestational diabetes
3. High blood pressure
4. Miscarriage

If  PCOS is Untreated :

• Ovaries enlarges bigger with multiple small cyst-like structures.
• Then it affects menstrual cycle causing hormone imbalance.
• And also damages the overall health of the women.

Yoga poses for PCOS :

• Bharadvajasana (Bharadvaja’s Twist)
• Shalabhasana (The Locust Pose)
• Sarvangasana (Reverse Body Or Shoulder Stand Pose)
• Bhadrasana (Butterfly Pose)
• Naukasana (Boat Pose).

Ayurveda Herbs : 

• Varuna crataeva nurvala
• Ashwagandha (Withania Somnifera)
• Neem (Azadirachta Indica)
• Amalaki (Emblica Officinalis)

Best selling books on PCOS :

• The Pcos Workbook: Your Guide to Complete Physical and Emotional Health by Angela Grassi and Stephanie Mattei.
• PCOS Diet Book: How you can use the nutritional approach to deal with polycystic ovary syndrome by Colette Harris.
• Natural Solutions to PCOS: How to Eliminate Your Symptoms and Boost Your Fertility by Marilyn Glenville,PCOS For Dummies by Gaynor Bussell and Sharon Perkins.

PCOS Awareness Month:

•  September

Importance of Yoga for the healing of Poly-cystic ovary syndrome :

• The yoga lifestyle is most beneficial for the improvement of the overall health factor of patients with Poly-cystic ovary syndrome.
• Why yoga is way more important than other treatment is because its not only beneficial for the welfare of physical health, but its also improves the Emotional health,Spiritual benefits and gives a overall holistic experience during the stressful and depressive conditions.
• Whatever treatment or therapy you are starting always have faith in the process, its the most important step in a successful recovery from the disease.
• You can learn PCOS yoga at home itself, but i prefer begin your yoga journey with expert yoga instructor will teach you with more experience and guidance.

Credits to StyleCraze

• You can start your classes with your family members,friends and life partner, to have a sense of support during your yoga sessions.
• The first and most important step for the healing of Poly-cystic ovary syndrome by yoga is believing you can make a change/difference from this health condition with positive mindset and determination.
• You can also see my blog post about the yoga cure for asthma and yoga for diabetes, to learn other cures and guide for natural healing with yoga.

A Beginner's Guide for learning about Natural Yoga cure for diabetes

Everything you need to know about the A to z of Diabetes Health Condition.

Disease name	Diabetes (Diabetes mellitus)
Name meaning	"diabetes" means "to pass through" was first used in 230 BCE by the Greek Apollonius of Memphis and “mellitus”,meaning “like honey”. (OR) Named by Greek physician (Aretus the Cappadocian) as "diabainein" meaning "a siphon" (tube used to convey liquid upwards).
Definition	Diabetes is a Metabolic disorder, which is High blood levels for longer period of time, because the pancreas is not producing enough insulin or the bodies cells not properly responding to Insulin.
Symptoms	High blood sugar level,frequent urination (polyuria),increased thirst (polydipsia),increased hunger (polyphagia).
Duration of disease	Lifetime Disease.
Diabetes Types	Type 1,Type 2 and Gestational diabetes,(Prediabetes) (Rare types : congenital diabetes and steroid diabetes)
Sub groups/Types	Sub Group/Type 1, severe autoimmune diabetes (SAID): It’s a form of type 1 diabetes and LADA, about 10 percent of those diagnosed. Sub Group/Type 2, severe insulin-deficient diabetes (SIDD): higher A1c results, moderate insulin resistance impaired insulin secretion, and the highest risk of retinopathy (eye disease). Sub Group/Type 3, severe insulin-resistant diabetes (SIRD): obese adults with severe insulin resistance, varying A1c levels, and the highest incidence of kidney disease. Sub Group/Type 4, mild obesity-related diabetes (MOD): obese children and teens with varying HbA1c levels. Sub Group/Type 5, mild age-related diabetes (MARD): the elderly, approximately 40 percent of those diagnosed.
Diagnosis methods	Fasting plasma glucose level,Plasma glucose,glucose tolerance test,Glycated hemoglobin.
Causes	Genetic defects,Exocrine pancreatic Affects, Endocrinopathies,Infections,Drugs, ,Poor life style,Poor diet habits,Less physically Active and Obese.
Diagnosis methods	Fasting plasma glucose level,Plasma glucose,glucose tolerance test,Glycated hemoglobin.
Normal Sugar levels Vs Diabetic Sugar levels	·       Normal Sugar Level - less than 100 mg/dL (Before eating or fasting anything for at least 8 hours),140 mg/dL (after eating 2 hours). ·       Diabetic sugar levels are without fasting 200 mg/dL and Fasting 100 to 125 mg/dL means you have pre-diabetes and If it's 126 mg/dL (7 mmol/L) or higher on two separate tests to know the type 1 (check for autoantibodies means type 1) or 2 of diabetes.
Diabetes leads to Other health problems	Cardiovascular disease, stroke,Nerve damage (neuropathy),Kidney damage (nephropathy),Alzheimer's disease,high blood pressure,high cholesterol,Chronic kidney disease, foot ulcers, and Eye damage (retinopathy).
Additional symptoms (its common for other health conditions also)	blurred vision, headache, fatigue, slow healing of cuts, and itchy skin.
preventive measures	Type 1 (not preventable). Type 2 (85–90% preventable by maintaining weight and healthy lifestyle).
Organs affected	Eyes, kidneys, and nerves
Permanent Cure	Not Available (can be only managed with Proper medications and lifestyle choices)
Each Type Definitions :	·       Type 1 (pancreas' failure to produce enough insulin due to loss of beta cells). ·       Type 2 (insulin resistance cell fails to produce insulin ). ·       Gestational diabetes (occurs in pregnant women)
Managing methods	Monitor your Blood glucose level,Do Exercise Regularly,Get eye check ups,Get feet checkup,proper diet,Exercise,healthy BMI (body-weight),avoid tobacco (quit smoking). ·       Type 1 - (controlled with insulin injections). ·       Type 2 - (proper medications). ·       Gestational diabetes - (resolves after the birth of the baby in pregnant women) ·       Prediabetes Is Reversible (use portable blood glucose meter to measure your blood sugar level)
Type 1 vs Type 2 Difference	Type 1 is autoimmune health condition,caused by body attacking its own pancreas with antibodies,its a genetic predisposition,It occurs suddenly,mostly among Children. Type 2 diabetes is also known as non-insulin-dependent diabetes,Type 2 is milder than Type 1 but its most common than Type 1,Type 2 causes health problems with kidneys,heart disease, nerves, and eyes,In Type 2 insulin is produced by pancreas but in small amount,It Gradually develops,mostly among Adults.
Diabetes medicines	For Type 2 –  Metformin (aka Glumetza, Glucophage) (used to control high blood sugar) (side effects are Nausea and diarrhea). Sulfonylureas (aka Diabinese, Tolinase, Glipizide) (Helps with insulin secretion) (side effects are low blood sugar and weight gain). Meglitinides (It works more like Sulfonylureas helps with insulin secretion,it acts faster within short duration (side effects are low blood sugar and Weight gain). Thiazolidinediones (Its works like metformin body tissues more sensitive to insulin) (Side effects are weight gain,heart failure and fractures). DPP-4 inhibitors (It used to reduce  blood sugar levels) GLP-1 receptor agonists (It slow digestion and help lower blood sugar levels) (Side effects are nausea and may develop pancreatitis). SGLT2 inhibitors (It prevents the kidneys from reabsorbing sugar into blood and sugar is excreted in the urine) (Side effects are yeast infections, urinary tract infections,increased urination and hypo-tension). Insulin therapy (Insulin shots for Type 2 diabetic people using injections) Before using any medications always consult with your Doctor to get a proper guidance and Dosage of medicine for your condition.
Diabetes Diet	Low carbohydrates Diet,Green organic,Vegetables,Nuts,Seeds,Beans, High fiber Diet,Vegan based diet.
Foods to avoid	Sugar (sugar added food products and Artificial sweeteners),Trans Fats,Fruit juice,Fast Food,Fried oily products,Processed foods.
Ayurveda Treatment (Ayurvedic name : Madhumeha)	Metabolic kalpha type of disorder cured by Panchakarma (Detoxification method). Don’t try any Ayurvedic medicine without consulting a expert Ayurveda Doctor,because the Dosage and medicine varies according to your individual health and body condition.
Ayurveda herbs	Fenugreek,Triphala,Neem Leaves,Amla (Emblica Officinalis),Tulsi (Holy Basil) Leaves,Cinnamon,Turmeric & Aloe Vera. Discuss with your healthcare professional before taking any of these herbs.
Exercise	Aerobic Exercise (walking/Jogging,Swimming,),Strength Training,yoga.
Yoga Poses for Diabetes	Dhanurasana (bow pose),Bhujangasana (cobra pose),Ardha-matsyendrasana (spinal twist),Paschimottanasana (seated forward bend),Pranayama (Breathing Exercise).
Facts/ Statistics	Type-2 diabetes (90% of cases) is more common than Type-1 diabetes. Diabetes was the 7th leading cause of death in the US. Diabetes is more common among African Americans, Hispanics, Native Americans, and Native Hawaiians than whites. Diabetes is the major cause for blindness in US (early detection can prevent 90 % of blindness cases). Men have higher risk of death by diabetes than women. CDC estimates between 2 to 10 percent of pregnancies in US are affected by gestational diabetes every year. Global Annual Death Count : 1.5–5.0 million per year.
Myths	Eating sugar causes diabetes (Eating sugar doesn't cause diabetes there are many lifestyle and hereditary factors). Thin people doesn't get type 2 diabetes (Even thin healthy people also have a 15% chance of getting diabetes).
If untreated	will lead to health conditions like diabetic ketoacidosis,hyperosmolar hyperglycemic state,even death.
Best selling books about diabetes	Think Like a pancreas by Gary Scheiner,Sugar Surfing by Stephen W. Ponder and Kevin L. McMahon,Dr. Bernstein’s Diabetes Solution by Richard K. Bernstein,The End of Diabetes by Joel Fuhrman.
Movies/Documentary for diabetes	That Sugar Film (2014),Super Size Me (2004),Fed Up (2014),Hungry for Change (2012).
Who are at Risk	Overweight (Above average BMI),From age 40 and above are higher probability of risk,Family history of Diabetes,Less physically Active.
Diseases with Similar Symptoms	Coeliac disease,Thyroid disease, Polycystic ovary syndrome,Diabetes insipidus,Necrobiosis lipoidica diabeticorum,Mastopathy.
Animals With Diabetes	Animals also get Diabetes, most common animals with Diabetes are cats and Dogs (There are number other animals also get Diabetes)
World Diabetes Day	14th November
To learn About Asthma visit	https://svargayoga.blogspot.com/2018/12/yoga-for-asthma.html

Best and Effective Yoga Poses (Asanas) for Diabetes :

1. Dhanurasana (bow pose)
2. Bhujangasana (cobra pose)
3. Ardha-matsyendrasana (spinal twist)
4. Paschimottanasana (seated forward bend pose)
5. Pranayama (Breathing Exercise).

1.Dhanurasana (bow pose) :

2.Bhujangasana (cobra pose) :

3.Ardha-matsyendrasana (spinal twist) :

4.Paschimottanasana (seated forward bend pose) :

5.Pranayama (Breathing Exercise) :

Image credit : Nick Youngson

How to Safely perform Crow and crane pose - Bakasana an easy Beginners tutorial

Yoga crow and Crane poses explained step by step for beginners level yoga practice 

• Sanskrit Name                                    : Kakasana aka Bakasana
• English Name                                     : Crow pose
• Yoga style                                           : Hatha
• Difficult Level                                     : Intermediate/Advanced
• Duration                                             : 15 seconds to 30 seconds
• Body Position                                     : Arm Balance,Inversion and Strength
• Chakras Activation                             : Manipura Chakra (Solar Plexus)
• Muscles Used                                      : Upper Back,Middle Back,Biceps and Triceps
• Followup Pose                                     : Chaturanga Dandasana and Salamba Sirsasana II
• Variations                                             : Parsva Bakasana and Eka Pada Bakasana
• Starting pose                                        : Vajrasana/virasana or Balasana
• Benefits                                                : Arms/wrist strength,shoulder and core strength
• Props used                                            : Yoga mat,Yoga Blocks and Blanket
• Similar pose                                          : Crane Pose
• Who should avoid                                 : Pregnant Women and High blood pressure.

Video credits to Yoga With Adriene youtube channel

What is Crow Pose or Bakasana ?

• The word "Bakasana" in Sanskrit "Baka" means crane asana means pose , its also known as Crow pose or Kakasana.
• This Pose is referred as bird or crow because it resembles a posture of bird.
• According to BKS Iyengar , there are two methods of Crow pose,

1.Simple method ,where you push from Crouching position
2.Advanced method is dropping down from Head stand.

How to do crow pose/Bakasana for beginners ?

• Spread your fingers wide and relaxed and place your hands them shoulder width apart, make sure you hands are bend position.
• Gradually lean forward with steady balance with eyes looking forward  ,then bring your knees closer to your armpits.
• Try to carry all your weight on your hands with still toes on the floor grounded.
• Use your knees to press against your arms and lift your butt slowly from ground by arm balance.
• During your crow pose focus on breath with eyes concentrating forward in a fixed point.

What are the Variations of Crow pose bakasana ?

1. Parsva Bakasana (Side Crane Pose)
2. Eka Pada Bakasana/Kakasana (One-Legged Crane/Crow Pose)
3. Eka Pada Koundiyanasana I (Sage Koundinya Pose I)
4. Eka Pada Koundiyanasana II (Sage Koundinya Pose II)

1. Parsva Bakasana (Side Crane Pose)

2. Eka Pada Bakasana/Kakasana (One-Legged Crane/Crow Pose)

3. Eka Pada Koundiyanasana I (Sage Koundinya Pose I)

4. Eka Pada Koundiyanasana II (Sage Koundinya Pose II)

What are the Benefits of performing Crow/Crane Bakasana pose ?

• Build strength for your Arms,wrists,Abdomen (Core strength) and Shoulders.
• Helps you with advanced inverted hand stand pose with endurance.
• Improves your body awareness with mind,body and balancing both.
• Increase the upper body strength with strong shoulder.
• Boost your self esteem with confidence and happy mood.
• Good for flexibility and agility of body.
• Enhance your immune system for a healthy body.

Who should Avoid Crane/Crow bakasana pose ?

• People with arm injury,carpal tunnel syndrome and wrist injury must avoid this pose , because it requires more hand strength for performing these pose.
• Pregnant women must avoid these kind of inverted poses ,it can be more harmful for fetus as well as the mother.
• If you have high blood pressure or any medical history its better to consult with your doctor or healthcare professional before performing these poses.
• you can also try crane yoga pose with Chair Yoga therapy by using chair as prop to balance in the handle to perform the bakasana modified pose.

What are the things to remember before start performing Crow or crane yoga pose ?

• Make sure the surface your performing the crane yoga pose is dry and not slippery, if  its slippery may cause physical injury during practice.
• Try to Master the Yoga pose with correct form and postural technique without any flaw.
• If you can ,then do these advanced poses after joining in a proper yoga class with expert yoga instructor to teach and guide you with your pose.
• If you felt any strain during your pose ,better take rest and breaks in between to ease into your practise.
• Use necessary yoga props for comfortable and safe yoga session.
• Look forward with a fixed point in front of you concentrate and focus during the crow pose.

Whats the Difference between Crane and Crow yoga pose ?

• Bakasana vs Kakasana some people are may wonder what the difference between both the Crane pose vs Crow yoga pose , because both the yoga poses looks the same.
• The main difference between both the crane and crow pose is hand position, in crow yoga pose the hand will be bent ,whereas in the crane yoga pose the hand will be straight position.
• comparing both the similar poses crow pose (kakasana) is considered to be less difficult or easier to perform than the Crane pose (Bakasana) ,which is little more advanced than the crow due to straight hand holding the full mass of the body.
• If you want to reduce your age with yoga ,then you might like to see my post on Face Yoga exercise to reduce up to 3 years of age.

Hero Yoga Pose (Virasana) is ready for rescue from various health problems

A Beginners guide to learn before performing the amazing Virasana Hero yoga pose

• Sanskrit Name                                             : Virasana
• English Name                                              : Hero Yoga Pose
• Body position                                               : Seated
• Yoga style                                                    : Hatha Yoga
• Yoga Chakras involved                                : Ajna,Swadisthana and Muladhara
• Difficulty Level                                             : Beginners level
• Body parts Involved                                      : Thighs,Ankles,Knees,Hips and quadriceps 
• Duration                                                        : 30 seconds to 1 Minute
• Main Benefits                                                : Relaxation,Stretching and Meditation
• Variations                                                       : Adho mukha virasana and Supta virasana
• Similar pose                                                   : Vajrasana or Thunderbolt pose
• Who should avoid                                         : Knee Injuries and Severe Arthritis
• Props used                                                      : Yoga mat,Blankets and yoga Blocks
• Preparatory Poses (warm-up poses)               : Baddha Konasana and Balasana
• Followup poses                                               : Padmasana and Bakasana

What is Virasana or Hero yoga pose ?

• The word "Vira" in Sanskrit language means (Hero or Brave or chief), asana meaning pose, so it also called as the Hero yoga pose.
• Virasana is considered to be a basic seated yoga asana,  its mainly used as a relaxation pose for various forward bends,backward bends and also used before certain twist poses.
• It is an alternate pose used with the padmasana (lotus pose) seated pose.

Video credits to Yoga With Adriene youtube channel

• Hero pose is good for building flexibility for the legs and feet as well as having many mental calming benefits.
• This relaxation pose is used for the sahaja meditation purpose to seated in a calm posture.

How to Perform Virasana ?

• sit gently on your knees , make your knees touch each other.
• Then spread feet wider than your hip width.
• Rest your bottom area completely on your heels.
• make sure that your toes pointed inwards.
• Have a straight spine with relaxed body without any strain in your knees and heels.
• Finally have slow deep breath with inhale and exhale up to 1 minute max.

What are the Variations of Virasana ?

1. Adho mukha virasana (downward facing hero pose)
2. Supta virasana (reclining hero pose)

1. Adho mukha virasana :

• In Sanskrit language the word "Adho" means Down, "Mukha" means Facing, Virasana means Hero pose.
• Adho mukha virasana is also considered as a relaxation pose , where this pose involves forward bend with upper body stretching similar to that of balasana or Child's pose.

2. Supta virasana :

• The Sanskrit word "supta" means Reclined , virasana means hero pose, in this virasana pose the upper body reclines , so that the back rest on the floor.
• Variation of this supta virasana are Eka Pada Supta Virasana (One-Legged Reclining Hero Pose) or Ardha Supta Virasana (Half Reclined Hero Pose)

What are the Benefits of Virasana Hero yoga pose ?

• Relieve gastric issues and improves digestion.
• Gives better leg flexibility with strength.
• Improves lower body blood circulation.
• Helps with stretching your knees,hips,feet and thighs.
• Decrease mental issues like stress and anxiety.
• Good for whole body relaxation with better mood.
• Improves the alignment of body with proper posture.
• It can aid in flat feet and asthma.

Hindu Mythological relationship with Virasana :

• The Sanskrit word "Vir" means brave,hero and courage , in the anient mythology of Hindu religion servant of God rama called "Vir Hanuman".
• He is follower and worshipper of Lord ram . with his incredible power like lifting mountains and fly across the sky.
• Hanuman is a loyal devote to lord ram , he even sit in this foot steps humbly ,that sitting pose is said to be the origin of the hero seated pose.

Scientific Study on the Virasana Yoga Pose :

• According to a study shows that the virasana induces temporarily a hyper-metabolic state characterised by enhanced sympathetic nervous system during the spine resting position on the seated asana posture.

Who should avoid doing Virasana pose ?

• People who have knee injuries and pain during the knee bending must avoid this pose.
• If you feel any strain or pain with stiffness , use blanket as a support prop under your knee and leg for comfort.
• And also if you have any severe arthritis bone issues you must avoid this pose.
• People with any leg related medical history should consult with your doctor before performing these kinds of asanas.

What is Difference between vajrasana and Virasana pose ?

vajrasana (thunderbolt pose) and virasana (hero pose) both look the same , so people get confused by these poses.
Both poses are also effective for the meditative pranayama breathing exercise.
The main difference between both the poses are, in vajrasana you sit in the heels of feet but virasana you sit directly in the feet.

what are the Things to Remember before performing Virasana ?

• Don't put pressure in your legs and knees , if you have stiffness try to use props like blankets to ease the pain and gradually increase the stretch.
• Use proper technique by using correct alignment of body position with the legs and heels.
• Have a professional supervision while performing any pose , they will give proper guidance for performing the pose.
• Avoid overstretching , too much of good thing will become a bad thing keep that in mind.
• If you need rest or breaks just take it , don't strain yourself.
• Always focus and concentrate on your breathing that the key factor in a successful yoga session.