Yoga for Endometriosis

About 10% of women in reproductive age have endometriosis. This is a persistent disorder that causes pain and discomfort in the pelvic region, lower back, and abdomen. It happens when tissue resembling the uterus’ lining develops outside of the uterus. It frequently occurs on the ovaries, fallopian tubes, and other pelvic organs. While there is currently no recognized treatment for endometriosis, there are a number of available choices for management including prescription drugs, surgery, and alternative therapies like yoga.¹

Due to its capacity to lower stress, increase flexibility and strength, and enhance general physical and mental wellbeing, yoga is a well-loved supplementary therapy for endometriosis. Incorporating yoga into one’s regimen can often assist endometriosis sufferers better control their symptoms and overall quality of life.

It is a good idea to speak with a healthcare professional before beginning a yoga practice to make sure it is secure and suitable for your particular requirements. Working with a qualified and seasoned yoga teacher who is familiar with endometriosis and who can adapt poses as necessary to account for any physical restrictions or discomfort is also crucial.

Types of Yoga for Endometriosis

Yoga comes in a variety of forms, some of which may be helpful for endometriosis:

1. Hatha Yoga²: To increase strength, flexibility, and relaxation, this kind of yoga emphasizes physical postures (asanas) and controlled breathing (pranayama). Hatha yoga can assist to ease stress, increase circulation, and relieve muscle tension. All of this can be beneficial for treating the signs and symptoms of endometriosis.
2. Restorative yoga: This is a style of yoga that entails a series of poses that are held for a long time. This is often done with the aid of straps, blocks, and blankets as props. Yoga that promotes rest and restores the body’s natural balance is called restorative yoga. It can be especially helpful for people who have endometriosis since it helps ease pain and discomfort, enhance sleep, and encourage general relaxation.
3. Yin Yoga: This kind of yoga comprises passive, long-held stretches that are done slowly. Yin yoga focuses on the body’s connective tissues and joints, which can assist to increase flexibility and lessen muscle tension. It is a restorative activity that is mild and may help with endometriosis symptoms.

Poses That May Help With Endometriosis

There are unique yoga poses in addition to these styles that may be especially advantageous for endometriosis sufferers. Here are the 4 best ones:

The Restorative Goddess Pose- Click HERE for a video demonstration

This calming position aids in alleviating pelvic discomfort, easing abdominal tension, and promoting equilibrium in your nervous system. The Restorative Goddess Pose facilitates profound relaxation, opening up the chest, hips, and inner thighs. Additionally, it soothes the dorsal vagus nerve, responsible for triggering our fight-or-flight response.

To perform the pose:

1. Position a bolster beneath your thighs, just below your sitting bones.
2. Utilize yoga blocks and cushions to create a supportive incline.
3. Lie down, ensuring your spine and head are well-supported by the cushions.
4. Extend your arms to the sides, palms facing upward.
5. Concentrate on deep and mindful breathing.
6. Maintain this pose for 3–10 minutes.

Supine Spinal Twist or “Supta Matsyendrasana” – Click HERE for a video demonstration

This twisting posture enhances spinal flexibility while providing a stretch for the chest, back, and glutes. The Supine Spinal Twist is an effective method for releasing lumbosacral and abdominal myofascial restrictions commonly associated with endometriosis. It not only opens the chest but also cultivates breath awareness by activating the diaphragm and expanding the lateral rib cage. Additionally, it may alleviate endometriosis-related digestive concerns like constipation or bloating.

Follow these steps for proper execution:

1. Support your low back and sacrum by placing a pillow or yoga block between your knees. If needed, put a pillow under your knees if they don’t reach the floor.
2. Lie on your back with knees bent and feet flat on the floor.
3. Extend your arms straight out to the sides, palms down against the floor.
4. Inhale deeply, expanding your belly and lower ribs.
5. Exhale as you lower your knees to the left side.
6. Take 5 deep breaths, focusing on the stretch and lengthening sensations on the sides of your ribs.
7. Return your knees to the starting position.
8. Repeat the sequence on the right side.

Happy Baby Pose of “Ananda Balasana” – Click HERE for a video demonstration

This is a gentle hip-opening posture that enhances flexibility, alleviates anxiety, and promotes a sense of tranquility. This pose is particularly effective for releasing tension in the pelvic floor muscles, low back muscles, inner thighs, and hamstrings. In cases of endometriosis, these muscles may experience tenderness and restriction due to pain-related movements or posture compensations.

Follow these steps for proper execution:

1. Lie on your back.
2. Bend your knees outward toward the sides of your chest.
3. Turn the soles of your feet toward the ceiling.
4. Place your hands on the outsides of your feet.
5. Create resistance by using your hands to press your feet downward.
6. Simultaneously, press your feet upward into your hands.
7. Focus on releasing tension in your hips and pelvic floor.
8. Hold this position for up to 1 minute.

Note: If your hands cannot reach your feet, you can place them on your thighs or calves, or use a strap over the arches of your feet.

Child’s Pose or “Balasana”- Click HERE for a video demonstration

This mild forward fold encourages a sense of relaxation and inner awareness. It gently elongates your spine, stretches your hips and glutes, and contributes to the relief of tension, cramping, and stress. For added support, consider placing a cushion under your forehead, torso, or legs.

Follow these steps for proper execution:

1. Begin on your hands and knees.
2. Lower your hips and rest them on your heels.
3. Bring your knees together or position them slightly wider than your hips.
4. Hinge at your hips, folding forward.
5. Extend your arms either in front of you or alongside your body.
6. Maintain this position for up to 5 minutes.

This posture provides a gentle and soothing stretch, fostering a sense of calm and inner connection.

Legs-Up-the-Wall pose or “Viparita Karani”- Click HERE for a video demonstration

This pose induces a calming effect while enhancing circulation, softening pelvic muscles, and alleviating cramping.

Follow these steps for proper execution:

1. Sit on the floor with your right side against a wall.
2. Lift your legs and place them against the wall as you lie on your back.
3. Position your hips next to the wall or slightly away for comfort.
4. Choose to place your arms alongside your body or rest your hands on your belly.
5. Hold this position for up to 15 minutes.

This posture provides a gentle and restorative experience, promoting relaxation and offering relief for pelvic discomfort and cramping.

Reclined Hero Pose “Supta Virasana”- Click HERE for a video demonstration

This pose provides a gentle stretch to your abdomen and pelvis, offering relief from pain, bloating, and discomfort. To lessen the intensity, you can perform this pose one leg at a time. Additionally, for added support to your head and neck, consider creating an incline support using blocks and cushions.

Follow these steps for proper execution:

1. Start in a kneeling position with the insides of your knees together.
2. Move your feet wider than your hips, ensuring the tops of your feet touch the floor and your big toes turn in toward the center.
3. Rest your buttocks on the floor between your feet.
4. Lean back, utilizing your forearms and elbows for support.
5. Gradually ease your way onto your back.
6. Position your arms next to your body at a slight angle.
7. Hold this position for up to 1 minute.
8. Return to a seated position.

This posture allows for a gentle stretch, promoting relief from discomfort, pain, and bloating, with the option to modify for reduced intensity or added support.

Reclined Bound Angle Pose “Supta Baddha Konasana”- Click HERE for a video demonstration

his soothing pose brings a sense of calm to your nervous system, easing stress and relieving tightness in the hips, pelvis, and inner thighs. It also offers a gentle stretch to the stomach, which can help alleviate pelvic discomfort.

For added support, consider using blocks or cushions under your knees, or place a block or cushion under your chest.

Follow these steps for proper execution:

1. While seated, press the soles of your feet together with your knees out to the sides.
2. Lie down on your back.
3. Choose to place your arms alongside your body or rest your hands on your belly.
4. Hold this position for up to 5 minutes.

This posture provides a relaxing and restorative experience, promoting a release of tension in the hips and pelvis while offering support options for enhanced comfort.

Garland Pose “Malasana”- Click HERE for a video demonstration

This squat strengthens your pelvic muscles and helps relieve pain, cramping, and digestive concerns. It gently stretches your low back, hips, and thighs, which increases flexibility and circulation.

For support, you can place a block or cushion under your heels or hips or do this pose with your back against a wall.

1. Stand with your feet slightly wider than your hips.
2. Press the palms of your hands together.
3. Turn your toes out to the sides slightly.
4. Bend your knees and slowly lower your hips into a low squat.
5. Press your heels into the floor.
6. Lift your pelvic floor and elongate your spine.
7. To deepen the pose, press your elbows into your thighs.
8. Hold this pose for up to 1 minute.

Yoga Nidra

A Summary of Yoga for Endometriosis

In short, yoga can be a helpful adjunct treatment for endometriosis.  It helps with stress reduction, enhances flexibility and strength, and foster general physical and mental well-being. To make sure that your practice is secure and suitable for your particular requirements, you should speak with an expert yoga instructor.  Yoga won’t solve the problem but it can be a significant help.

 

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