Yoga for Endometriosis: 10 Poses to Try for Pain Relief

Affecting an estimated 190 million women and girls of reproductive age, endometriosis is more common than you might think. This is a painful condition that occurs when tissue similar to the lining of the uterus forms just outside the uterus. A gynecological condition can cause pelvic pain and bloating, which can affect quality of life. It can also have a negative effect on fertility. There is no cure for this common gynecological condition, but you can try yoga for endometriosis to reduce the pain. It may not help with all symptoms, including nausea and infertility, but there is evidence that this mind-body practice can help you manage the pain associated with this chronic condition.

What is endometriosis?

Endometriosis is a disease in which tissue similar to the lining of the uterus grows outside the uterus. According to the World Health Organization, it can cause pain in the pelvis, leading to pain during menstruation and sex, and even make it difficult to get pregnant. Bloating, fatigue, nausea, and sometimes depression and anxiety are also associated with the condition, for which there is no cure.

Does yoga help with endometriosis?

Yes, doing yoga for endometriosis pain relief is a good idea. Women with endometriosis can practice yoga to reduce pain and stress levels, according to 2023 research published in the journal Alternative Health and Medicine. Another study published in 2016 in the Journal Of Alternative And Complementary Medicine found that women with endometriosis who practiced yoga for two hours twice a week experienced less pain and saw an improvement in their quality of life. “Yoga for endometriosis pain relief can help relieve pelvic pain and promote relaxation,” says yoga expert Dr. Hansaji Yogendra.

Yoga for endometriosis: postures to perform

1. Supta Bhadrasana or Bent Angle Pose

• Lie on your back, bend your knees and keep your feet together.
• Let the knees drop outward, bringing the soles of the feet together.
• Keep your elbows above your head.
• Stay in this position for 1-2 minutes, focusing on your even breathing.

“If you’re thinking of doing yoga for endometriosis pain relief, do this pose as it can open up your hips and improve blood flow to your pelvic area,” says the expert.

2. Bhujangasana or Cobra Pose

• Lie on your stomach with your hands directly under your shoulders.
• Press on your palms and lift your chest.
• Keep your elbows bent and your shoulders relaxed.
• Stay in the pose for about 15 seconds.

Bhujangasana can strengthen the abdomen and reduce discomfort during menstruation.

3. Pavanamuktasana or wind relief posture

• Lie on your back.
• Bring both knees to your chest and hold them with both hands.
• Press your thighs into your stomach.
• Stay in the pose for a few breaths.

It can relieve bloating and digestive problems.

4. Paryankasana or couch pose

• Lie down on the mat.
• Bend the right leg at the knee and bring the heel as close to the thigh as possible.
• Similarly, bend the left leg and bring the heel to the thighs.
• Place your palms with the fingers interlaced on the lower end of the ribcage.
• Hold for 20 to 30 seconds.

Doing yoga for endometriosis pain relief? Do couch pose as it can ease pelvic pain and promote relaxation.

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5. Matyasana or fish pose

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

Matyasana can improve hormonal balance and relieve stress.

6. Dhanurvakrasana or Bow Pose

• Lie on your stomach to do yoga for endometriosis.
• Bend your knees and hold your ankles.
• Lift your chest and hips off the ground.
• Stay in this pose for a few breaths.

Dhanurvakrasana can improve circulation in the pelvic area, so be sure to do it if you choose to practice yoga for endometriosis pain relief.

7. Shalabhasana or Locust Posture

• Lie on your stomach and hold your arms by your sides, palms down.
• Lift your right leg off the ground.
• Hold and then drop it.
• Repeat the steps of Locust Pose on the other side.

“Shalabhasana can strengthen the abdominal muscles by reducing tension,” says Dr. Hansaji.

8. Supta-vakrasana or bent-over twisted pose

• Lie on your back with your arms out.
• Bend your knees and lower them to the right, and turn your head to the left.
• Hold for a few breaths and switch sides for endometriosis yoga.

Supta Vakrasana can improve spinal mobility and ease pelvic discomfort.

9. Viparita Karani or “Feet against the wall” posture.

• To perform this pose, lie on your back with your feet together.
• Lift your legs, then press your hands into your thighs to lift your torso with your elbows.
• Stay in this position for about 10 seconds.
• Bend your knees, lower your hips and return to the starting position.

“It can increase blood circulation and lymphatic flow,” says the specialist.

10. Savasana or corpse posture

• Lie on your back to perform Corpse Pose.
• Extend your arms about a foot away from your body with your feet apart.
• Keep your palms up and relax like a dead man.
• Close your eyes and breathe.
• Without moving, focus on the vital areas of the body in sequence, starting from the toes and moving towards the head.

Doing this endometriosis yoga pose can help calm the nervous system.

What are the risks of yoga for endometriosis?

Practicing yoga for endometriosis pain relief requires caution. Here’s what you should consider when starting yoga for endometriosis:

• Excessive stretching or incorrect posture can lead to muscle tension and increased pain in the pelvic area.
• Bending forwards, backwards or inversions during menstruation should be avoided, as they can increase pressure in the pelvic area.

Yoga for endometriosis pain may work, but don’t strain your muscles. This can increase the pelvic pain associated with this chronic condition.