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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>Yoga Planner for PCOS</title>
<link rel="stylesheet" href="styles5.css">
</head>
<body>
<header class="header-container">
<nav>
<img class="logo" src="images/1-removebg-preview (1).png" alt="PCOS Management Logo">
<ul>
<li><a href="index.html">Home</a></li>
<li><a href="about.html">About</a></li>
<li><a href="selfdiagnosis.html">SelfDiagnosis</a></li>
<li><a href="dietplanner.html">DietPlanner</a></li>
<li><a href="yogaplanner.html">YogaPlanner</a></li>
<li><a href="cycletracker.html">CycleTracker</a></li>
<li><a href="lifestylesuggestion.html">LifestyleSuggestions</a></li>
<li><a href="contact.html">Contact</a></li>
<li><a href="login.html">Login</a></li>
</ul>
</nav>
</header>
<main>
<section class="yoga-planner">
<h1 class="aa">Yoga Planner for PCOS</h1>
<p>Practice this sequence 3-4 times a week. Always listen to your body and modify poses as needed. Incorporate mindfulness and meditation to help reduce stress, which can be beneficial for managing PCOS.</p>
<h2>Warm-Up (5-10 minutes)</h2>
<div class="yoga-grid">
<div class="yoga-pose">
<img src="images/cat-cow-pose.jpg" alt="Cat-Cow Pose">
<input type="checkbox" id="catCow" name="catCow">
<label for="catCow">
<h3>Cat-Cow Pose (Marjaryasana-Bitilasana)</h3>
<p>1-2 minutes, synchronizing breath with movement.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Child's Pose (Balasana).jpg" alt="Child's Pose">
<input type="checkbox" id="childsPose" name="childsPose">
<label for="childsPose">
<h3>Child's Pose (Balasana)</h3>
<p>1-2 minutes, deep breathing.</p>
</label>
</div>
</div>
<h2>Main Sequence (30-40 minutes)</h2>
<div class="yoga-grid">
<div class="yoga-pose">
<img src="images/Butterfly Pose (Baddha Konasana).jpg" alt="Butterfly Pose">
<input type="checkbox" id="butterflyPose" name="butterflyPose">
<label for="butterflyPose">
<h3>Butterfly Pose (Baddha Konasana)</h3>
<p>1-2 minutes, gently pressing knees towards the ground.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/garland-pose_-squat-pose-malasana.jpg" alt="Garland Pose">
<input type="checkbox" id="garlandPose" name="garlandPose">
<label for="garlandPose">
<h3>Garland Pose (Malasana)</h3>
<p>1 minute, holding with deep breaths.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Cobra Pose (Bhujangasana).jpg" alt="Cobra Pose">
<input type="checkbox" id="cobraPose" name="cobraPose">
<label for="cobraPose">
<h3>Cobra Pose (Bhujangasana)</h3>
<p>Hold for 15-30 seconds, repeat 2-3 times.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Bridge Pose (Setu Bandhasana).jpg" alt="Bridge Pose">
<input type="checkbox" id="bridgePose" name="bridgePose">
<label for="bridgePose">
<h3>Bridge Pose (Setu Bandhasana)</h3>
<p>Hold for 30 seconds to 1 minute, repeat 2-3 times.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Legs-Up-the-Wall-Pose_Andrew-Clark.jpg" alt="Legs Up the Wall">
<input type="checkbox" id="legsUpWall" name="legsUpWall">
<label for="legsUpWall">
<h3>Legs Up the Wall (Viparita Karani)</h3>
<p>5-10 minutes, focusing on relaxation.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Seated Forward Bend (Paschimottanasana).jpg" alt="Seated Forward Bend">
<input type="checkbox" id="seatedForwardBend" name="seatedForwardBend">
<label for="seatedForwardBend">
<h3>Seated Forward Bend (Paschimottanasana)</h3>
<p>1-2 minutes, reaching for your toes and breathing deeply.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Reclining Bound Angle Pose (Supta Baddha Konasana).jpg" alt="Reclining Bound Angle Pose">
<input type="checkbox" id="recliningBoundAngle" name="recliningBoundAngle">
<label for="recliningBoundAngle">
<h3>Reclining Bound Angle Pose (Supta Baddha Konasana)</h3>
<p>3-5 minutes, allowing your knees to fall open to the sides.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/lessons-one-legged-king-pigeon-yoga-pose.jpg" alt="Pigeon Pose">
<input type="checkbox" id="pigeonPose" name="pigeonPose">
<label for="pigeonPose">
<h3>Pigeon Pose (Eka Pada Rajakapotasana)</h3>
<p>1-2 minutes each side, focusing on deep breaths.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Spinal Twist (Ardha Matsyendrasana).jpg" alt="Spinal Twist">
<input type="checkbox" id="spinalTwist" name="spinalTwist">
<label for="spinalTwist">
<h3>Spinal Twist (Ardha Matsyendrasana)</h3>
<p>1 minute each side, twisting gently and breathing deeply.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Warrior II (Virabhadrasana II).jpg" alt="Warrior II">
<input type="checkbox" id="warrior2" name="warrior2">
<label for="warrior2">
<h3>Warrior II (Virabhadrasana II)</h3>
<p>Hold for 30 seconds to 1 minute each side, focusing on strength and stability.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Triangle Pose (Trikonasana).jpg" alt="Triangle Pose">
<input type="checkbox" id="trianglePose" name="trianglePose">
<label for="trianglePose">
<h3>Triangle Pose (Trikonasana)</h3>
<p>Hold for 30 seconds to 1 minute each side, stretching and breathing deeply.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Boat Pose (Navasana).jpg" alt="Boat Pose">
<input type="checkbox" id="boatPose" name="boatPose">
<label for="boatPose">
<h3>Boat Pose (Navasana)</h3>
<p>Hold for 15-30 seconds, repeat 2-3 times.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Camel Pose (Ustrasana).jpg" alt="Camel Pose">
<input type="checkbox" id="camelPose" name="camelPose">
<label for="camelPose">
<h3>Camel Pose (Ustrasana)</h3>
<p>Hold for 15-30 seconds, repeat 2-3 times.</p>
</label>
</div>
</div>
<h2>Cool Down (5-10 minutes)</h2>
<div class="yoga-grid">
<div class="yoga-pose">
<img src="images/Happy Baby Pose (Ananda Balasana).jpg" alt="Happy Baby Pose">
<input type="checkbox" id="happyBaby" name="happyBaby">
<label for="happyBaby">
<h3>Happy Baby Pose (Ananda Balasana)</h3>
<p>1-2 minutes, gently rocking side to side.</p>
</label>
</div>
<div class="yoga-pose">
<img src="images/Corpse Pose (Savasana).jpg" alt="Corpse Pose">
<input type="checkbox" id="corpsePose" name="corpsePose">
<label for="corpsePose">
<h3>Corpse Pose (Savasana)</h3>
<p>5-10 minutes, lying still and focusing on deep, restorative breathing.</p>
</label>
</div>
</div>
<button type="button" id="checkBenefitsButton">Check Benefits</button>
</section>
<div id="benefitsModal" class="modal">
<div class="modal-content">
<span class="close">×</span>
<div id="benefitsContent"></div>
</div>
</div>
</main>
<script src="yoga.js"></script>
</body>
</html>