These yoga postures may alleviate the discomfort associated with endometriosis.

These yoga postures may alleviate the discomfort associated with endometriosis.

Yoga Therapy for Endometriosis: Ease Your Woes

Endometriosis sufferers know it's a painful ordeal. But worry not! Yoga might just be the solution to alleviate those daily agonies.

How yoga helps ease endometriosis pain

Scientists are still exploring the way specific yoga poses can soothe endometriosis symptoms. However, the results are promising.

A 2017 study examined 60 women with chronic pelvic pain. A combination of yoga poses, breathing exercises, and pain-relieving medications eased the pain more than the pain relievers alone.

A 2019 research review indicates a positive association between yoga and endometriosis patients' quality of life. Yet, researchers caution that forced lifestyle changes like exercise may lead to less overall enjoyment of the activity.

Remember, self-care is personal, so what works for one person might feel more like a dreaded chore for another. But with that in mind, grab your mat (or even a towel!) and prepare for some sweet relief.

7 yoga poses to help ease endo pain

Ready to give yoga for endometriosis a shot? Here are some gentle poses that could bring some respite.

1. Supine Spinal Twist (Supta Matsyendrasana)

Whether you're warming up for a workout or curled up during your period, this pose is beneficial for releasing a stiff spine and loosening up your lower belly.

To perform the pose:

1. Lie face-up with knees bent and feet flat on the floor.
2. Extend your arms wide, palms flat on the floor.
3. Inhale deeply, drawing the air down into your belly.
4. As you exhale, lower knees to one side while keeping them together.
5. Hold for several breaths before repeating on the other side.

Modifications: If this twist feels uncomfortable, try it with just one leg at a time or place a pillow under the twisted knee for additional support.

2. Happy Baby Pose (Ananda Balasana)

This quirky pose, loosening the hip joints, eases pelvic pain often associated with endometriosis.

To perform the pose:

1. Lie flat on your back, bringing knees towards your chest.
2. Grab the outer edges of your feet, and start swaying side to side gently.

3. Child's Pose (Balasana)

Child's Pose not only helps relieve tension in the torso but also aids in reducing lower back pain, perfect for endometriosis sufferers.

To perform the pose:

1. Kneel on the floor, keeping your back straight.
2. Slowly shift hips back onto your heels, bringing feet closer together.
3. Rest your arms along the sides of your body or extend them out in front of you, as preferred.

4. Legs-Up-the-Wall Pose (Viparita Karani)

Increase circulation and alleviate tension with this relaxing pose.

To perform the pose:

1. Find a wall and lie on your back, raising your legs against the wall.
2. Scoot close to the wall, resting your hips against it or as close as you can.
3. Rest your arms by your sides or on your belly.

Modifications: If you experience discomfort in your pelvis or lower back, place a pillow under your hips for support.

5. Reclined Hero Pose (Supta Virasana)

While standard hero pose can be tough on the knees, this reclined version can stretch your torso, reducing bloating and pelvic pain.

To perform the pose:

1. Kneel on the floor, pressing knees together, and separating feet wider than hips.
2. Lower your butt between your feet, and gently lean back while using your arms for support.
3. Slowly set arms by your sides, holding the pose for up to 1 minute.

Modifications: If you find it challenging to lie all the way back, rest on your elbows. Try this modification if you have joint problems, doing this stretch on one side at a time.

6. Reclined Bound Angle Pose (Supta Baddha Konasana)

This simple yet powerful pose helps release tension in the inner thighs and hips, which can be beneficial for endometriosis sufferers.

To perform the pose:

1. Lie flat on your back, bringing knees towards your chest.
2. Separate knees, allowing the soles of your feet to come together.
3. Draw heels closer to your butt until you feel a stretch.

Modifications: Place a pillow under your head or tailbone if you experience discomfort in your neck or back.

7. Garland Pose (Malasana)

This open squat can help strengthen pelvic muscles and relieve cramps for endometriosis sufferers.

To perform the pose:

1. Stand with feet wider than hips.
2. Turn your feet so heels point in and toes point out.
3. Sink into a low squat.
4. Bring your elbows towards the inner part of your knees, and press palms together.
5. Bring your chest forward to touch your thumbs, feeling the stretch in your pelvis.

Modifications: If your ankles are tight, use a rolled blanket or towel under your heels. If your hips are tight, position a block underneath your buttocks for support.

Are there any poses to avoid while easing endometriosis pain?

Avoid any pose that causes pain or excessive shaking. It is best to steer clear of poses that put pressure on your belly, cause lower back pain, or seem to exacerbate your symptoms.

Always listen to your body and use yoga props for support when needed. A pillow behind your neck or under your knees may help alleviate discomfort.

Bottom Line

To truly put an end to endometriosis pain, try incorporating a little yoga into your self-care routine. Remember to move gently, listen to your body, and enjoy the process!

Although consistent yoga practice can bring relief, it's important to combine it with other medical treatments, such as pain medication, hormone therapy, or laparoscopic surgery. If you're new to yoga, consider checking out free online classes or tutorials for guidance. And, as always, consult your healthcare provider for personalized care.

1. The promising results from a 2017 study on a combination of yoga poses, breathing exercises, and pain-relieving medications indicate a more effective solution for endometriosis pain compared to pain relievers alone.
2. In the 2019 research review, yoga was found to have a positive association with endometriosis patients' quality of life, though researchers caution that enforced lifestyle changes like exercise may lead to less overall enjoyment.
3. A gentle yoga pose for endometriosis, the Supine Spinal Twist (Supta Matsyendrasana), is beneficial for releasing a stiff spine and loosening up the lower belly, providing some respite for endometriosis sufferers.

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