Yoga for endometriosis: 10 poses to try to relieve pain

Endometriosis affects approximately 190 million women and girls during their reproductive years and is more common than you think. This is a painful condition that occurs when tissue similar to the endometrium forms just outside the uterus. Gynecological conditions can cause pelvic pain and bloating, which can affect quality of life. It can also negatively affect fertility. Although there is no cure for this common gynecological disease, you can try yoga for endometriosis to reduce the pain. Although it won’t help address all symptoms, such as nausea or infertility, there is evidence that this mind-body practice can help reduce the pain associated with this chronic disease.

What is endometriosis?

Endometriosis is a disease in which endometrial tissue grows outside the uterus. According to the World Health Organization, it can cause pain in the pelvis, lead to painful periods and sexual intercourse, and even make it difficult to get pregnant. Bloating, fatigue, nausea, and sometimes depression and anxiety are also associated symptoms for which there is no cure.

Is yoga effective for endometriosis?

Yes, it is a good idea to do yoga to relieve endometriosis pain. Women with endometriosis can do yoga to reduce pain and stress levels, according to a 2023 study published in Alternative Therapies in Health and Medicine. Another study published in the Journal Of Alternative and Complementary Medicine in 2016 found that women with endometriosis who did two-hour yoga sessions twice a week had less pain and improved quality of life. was shown. “Doing yoga to reduce endometriosis pain reduces pelvic pain and promotes relaxation,” says yoga expert Dr. Hansaji Yogendra.

Yoga for endometriosis: poses to perform

1. Supta Bhadrasana or Recumbent Bind Angle Pose

• Lie on your back with your knees bent and feet together.
• Tilt your knees outward and bring the soles of your feet together.
• Place your elbows above your head.
• Stay in that position for 1 to 2 minutes, focusing on steady breathing.

“If you’re thinking of doing yoga to relieve endometriosis pain, try this pose, as it opens up the hip joints and improves blood flow to the pelvic area,” says the expert. .

2. Bhujangasana or Cobra Pose

• Lie face down and place your hands directly below your shoulders.
• Press into your palms to lift your chest.
• Bend your elbows and relax your shoulders.
• Hold the pose for about 15 seconds.

Bhujangasana strengthens the abdomen and reduces discomfort during menstruation.

3. Pavanamuktasana or wind-calming pose

• Sleep on your back.
• Bring your knees close to your chest and hold them with both hands.
• Press your thighs against your stomach.
• Hold the pose for a few breaths.

It may reduce bloating and digestive issues.

4. Pariankasana or Couch Pose

• Lie face up on the mat.
• Bend your right leg at the knee and bring your heel as close to your hip as possible.
• Similarly, bend your left leg and bring your heel closer to your hip.
• Place your palm with crossed fingers on the lower edge of your ribcage.
• Hold for 20-30 seconds.

Are you doing yoga to relieve endometriosis pain? Try couch poses, which can reduce pelvic pain and promote relaxation.

5. Matsyasana or Fish Pose

• To perform this animal-inspired yoga pose, lie on your back with your legs extended.
• Bring your feet into Sukhasana or Easy Pose.
• Keep your elbows directly above your head.
• Hold this position for 20 seconds.

Matsyasana may improve hormonal balance and reduce stress.

6. Dhanurvakrasana or bow pose

• To do yoga for endometriosis, lie on your stomach.
• Bend your knees and hold your ankles.
• Lift your chest and thighs off the ground.
• Hold this pose for a few breaths.

Dhanurvakrasana can increase circulation in the pelvic area, so be sure to do it if you decide to do yoga to reduce endometriosis pain.

7. Sharabhasana or Locust Pose

• Lie face down and place your arms at your sides with your palms facing down.
• Lift your right foot off the ground.
• Hold down and lower.
• Repeat the Locust Pose steps on the other side.

“Shalabhasana strengthens your abdominal muscles and reduces tension,” says Dr. Hansaji.

8. Supta Vakrasana or Recumbent Twisted Pose

• Lie on your back with your arms facing out.
• Bend your knees and drop to your right, turning your head to the left.
• Hold for a few breaths, switch positions, and do some yoga for endometriosis.

Supta Vakrasana may improve spinal mobility and relieve pelvic discomfort.

9. Viparita Karani or Legs Up the Wall Pose

• To perform this pose, lie on your back with your feet together.
• Raise your legs, tuck your hands under your hips, and use your elbows to raise your core.
• Hold this position for approximately 10 seconds.
• Bend your knees and lower your hips to return to the starting position.

“It may promote blood circulation and lymphatic drainage,” experts say.

10. Savasana or Corpse Pose

• Lie on your back in corpse pose.
• Spread your legs and extend your arms about 1 foot away from your body.
• Relax like a corpse with your palms facing up.
• Close your eyes and breathe.
• Without moving, focus on the vital zones of your body in order, from your toes to your head.

Doing this yoga pose for endometriosis may help calm your nervous system.

What are the risks of doing yoga for endometriosis?

Exercise caution when doing yoga to reduce endometriosis pain. Here’s what to consider when starting yoga for endometriosis:

• Over-stretching and incorrect posture can tense your muscles and worsen your pelvic pain.
• Avoid forward bending, backward bending, or inversion during menstruation as this can increase pressure in the pelvic area.

Yoga for endometriosis pain may be helpful, but be careful not to strain your muscles. Doing so can worsen the pelvic pain associated with this chronic disease.