Hi there,
Kendra Tolbert here.
I'm a registered dietician and yoga teacher,
And I specialize in women's health and fertility.
In this video,
I have a strength-focused yoga sequence for you that I created specifically with people with PCOS in mind.
For this practice,
There aren't any props that you absolutely have to have,
But it's not a bad idea to set up next to a wall or a chair because we will be doing a little bit of balancing.
Once you are set up where you feel most comfortable,
I'll meet you at the short front edge of your mat.
So we begin at the short front edges of our map.
Her feet are about hip's width apart.
Arms are down by our sides.
Look straight ahead.
Breathe freely.
When you're ready,
Bring your hands to your hips and shift your weight forward over the balls of your feet.
On your next inhale,
Lift your heels.
As you exhale,
Lower your heels.
Inhale,
Lift.
Exhale lower.
Again,
Inhale lift.
Exhale,
Lower.
Inhale,
Lift.
Exhale lower.
This time,
As you lift on your inhale,
Stay there.
With your heels still lifted,
Bend your knees.
Breathe here.
Keep your knees bent.
Lower your heels.
Breathe.
On your next inhale,
Either circle your arms up overhead alongside your ears.
Or bring them up to shoulder height.
Fingertips pointing straight ahead.
Hands and arms reaching forward.
Place your hands onto your hips.
And shift your weight to the left.
Lift your right knee up towards your chest.
And slowly straighten your left knee.
Step your right foot back as far as you can.
So now your left knee is bent,
Right leg is straightened.
Right heel is lifted,
Both sets of toes are pointing straight ahead.
On your next inhale,
Arch your spine.
Exhale,
Round your spine.
Inhale arch,
Look up.
Exhale round,
Look down.
Again,
Inhale arch.
Exhale round.
Inhale,
Arch.
This time exhale,
Come back to a neutral spine.
Release your arms by your side.
On your inhale,
Circle your arms up overhead.
As you exhale,
Lower your left arm,
Bring it to the back of your right thigh.
Twist to the left,
Reach up,
And back.
Come out of the twist.
Reach both arms up overhead.
Then circle them down.
Bring your hands to your hips.
Slide your right foot back even farther.
As you slowly lower your right knee down to the mat.
Uncurl your right toes.
Place your hands onto the mat.
Step your left foot back so that you're on both hands and knees.
Lock your hands back if you need to so they're right underneath your shoulders.
Knees are underneath your hips.
On your inhale,
Arch your spine.
Exhale round.
Inhale,
Arch.
Exhale round.
Last time,
Inhale arch.
Exhale Come back to a neutral spine.
Walk your knees back.
On your exhale,
Bend your elbows to lower down into a pushup.
Inhale.
Press Back Up.
Exhale,
Lower.
Inhale,
Push up.
Last time,
Exhale lower.
Inhale,
Push up.
Walk your knees back underneath your hips.
Curl your toes under.
Lift your knees.
Send your torso back towards your thighs.
Straighten your legs and your heels down towards the mat for downward facing dog.
Walk your feet forward to the front of the mat.
To come into a forward fold.
Bend your knees,
Roll up to stand.
Bring your arms up overhead,
Palms touch.
Exhale,
Circle your arms down.
Bring your hands to your hips once again.
Shift your weight forward and as you inhale,
Lift your heels.
Exhale lower.
Inhale,
Lift.
Exhale lower.
Last time,
Inhale,
Lift.
Keep your heels lifted.
Bend your knees.
Keep your knees bent.
Lower your heels.
On your inhale,
Arms come up.
Either overhead or to shoulder height.
Shift your weight to the right.
Lift your left knee.
And slowly straighten your right knee.
Place your hands onto your hips.
And step your left foot back as far as you can.
Now your right knee is bent,
Left leg is straightened,
Left heel is up,
Both sets of toes are pointing forward.
On your next inhale,
Arch your spine.
Exhale round.
Inhale,
Arch.
Exhale round.
Last time.
Inhale,
Arch.
Exhale neutral.
Release your arms by your sides.
As you inhale,
Circle your arms up overhead.
Exhale,
Right arm comes down,
Right hand meets your left thigh.
Twist to the right.
Reach up.
And back.
Come up,
Come out of your twist.
Reach your arms up.
Place your hands onto your hips.
Slide your left foot back.
Continue to bend into your front knee.
Then lower your left knee down.
Uncurl your left toes.
Place your hands onto the mat on either side of your right foot.
Step your right knee back.
So you're on your hands and your knees.
Walk your knees forward so that they're underneath your hips.
And walk your hands back if you need to so they're right underneath your shoulders.
On your next inhale,
Arch your spine.
Exhale round.
Inhale,
Arch.
Exhale round.
Final time,
Inhale arch.
Exhale,
Neutral.
Either walk your knees back to prepare for a push-up or send both feet back so that you're in plank.
And you can do a pushup from lifted knees,
Your call.
When you're ready.
Exhale.
Bend your elbows.
Inhale,
Straighten.
Exhale bend.
Inhale,
Straighten.
Final push up.
Exhale bend.
Inhale,
Straighten.
If your knees are up,
Lower them.
Uncurl your toes.
Walk your knees forward so they're underneath your hips.
Place your big toes together.
Separate your knees.
Sit back onto your heels.
Walk your hands forward and lower your forehead to the mat for Child's Pose.
Come back up onto your hands and your knees.
Bring your knees about hip's width apart.
Your feet are about hip's width apart as well.
Walk your knees back.
Bend your elbows to lower all the way down onto the mat.
If lying on your stomach isn't comfortable,
You can always lie on your side.
Either way.
Bend your right knee.
Reach back with your right hand to the top of your right foot.
And pull your right heel towards your right bottom.
Release your foot.
If you're lying on your side,
Roll to the other side.
And bend your other knee.
Reach back.
And pull your heel in towards your bottom.
Release your foot.
Roll over onto your back.
Draw your right knee in towards your chest.
Straighten your right leg.
To keep it lifted.
Cross it over the left side of your body.
As you twist.
Your lower body.
Reach your arms out to a T or a cactus position.
With bent elbows.
Come out of your twist,
Re-bend your knee,
Hug it in.
Lower the sole of your right foot to the mat.
Straighten your right leg.
Bend your left knee and draw it in to your chest.
Straighten your left leg.
Drop it across the right side of your body.
Come into a twist.
Then straighten your arms out at shoulder height or bend them.
Whichever feels most comfortable in your twist.
Come out of the twist.
Rebend your left knee.
Hug it in.
Lower the sole of your left foot to the mat.
Straighten your left leg.
Bring both hands to rest on your lower abdomen.
Bring your hands to the mat,
Palms up.
Rest here.
Wiggle your toes.
Wiggle your fingers.
Rock your head gently from side to side.
Roll over onto one side.
And press yourself up.
To a comfortable seated position.
On your next inhale,
Circle your arms up,
Overhead palms touch.
Exhale,
Hands come to the center of your chest.
Thank yourself for taking this time.
To move.
To breathe.
And to support your body.
And I thank you for allowing me to guide you in this practice.
