Endometriosis is a chronic disease that can cause severe pain in the pelvis. Do yoga for endometriosis to relieve pain.
Affecting an estimated 190 million women and girls in their reproductive stages, endometriosis is more common than you might think. This is a painful condition that occurs when tissue similar to the uterine lining forms just outside the uterus. The gynecological condition can cause pelvic pain and abdominal bloating that can affect quality of life. It can also have a negative impact 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 manage all symptoms, including nausea and infertility, but there is evidence that shows this mind-body practice can help you relieve the pain associated with this chronic disease.
What is endometriosis?
Endometriosis is a condition in which tissue similar to the lining of the uterus grows outside the uterus. This can cause pain in the pelvis, leading to pain during periods and sex, and even make it difficult to get pregnant, depending on the World Health Organization. Abdominal bloating, fatigue, nausea and sometimes depression and anxiety are also associated with this condition for which there is no cure.
Is doing yoga for endometriosis helpful?
Yes, doing yoga for endometriosis pain relief is a good idea. Women with endometriosis can do yoga to reduce pain and stress levels, according to a 2023 study published in the Alternative therapies in health and medicine newspaper. Another study published in 2016 in the Journal of Alternative and Complementary Medicine showed that women with endometriosis who did two-hour yoga sessions twice a week experienced less pain and saw an improvement in their quality of life. “Doing yoga for endometriosis pain relief can help relieve pelvic pain and promote relaxation,” says yoga expert Dr. Hansaji Yogendra.
Yoga for endometriosis: Poses to do
1. Supta Bhadrasana or Inclined Bound Angle Pose
- Lie on your back, bend your knees and keep your feet together.
- Let your knees fall outward, bringing the soles of your feet together.
- Hold your elbows above your head.
- Stay in the position for 1 or 2 minutes, focusing on your regular breathing.
“If you are considering doing yoga to relieve endometriosis pain, do this pose, as it can open the hips and improve blood flow to the pelvic region,” says the expert.
2. Bhujangasana or Cobra Pose
- Lie on your stomach with your hands just under your shoulders.
- Press your palms together and lift your chest.
- Keep your elbows bent and your shoulders relaxed.
- Hold the pose for about 15 seconds.
Bhujangasana can strengthen the abdomen and reduce discomfort during menstruation.
3. Pavanamuktasana or Wind Relief Pose
- Lie on your back.
- Bring both your knees closer to your chest and hold them with both hands.
- Press your thighs against your abdomen.
- Hold the pose for a few breaths.
This can relieve bloating and digestive issues.
4. Paryankasana or Couch Pose
- Lie on your back on the mat.
- Bend your right leg at your knees and bring your heel as close to your hip as possible.
- Likewise, bend your left leg and bring your heel closer to your hips.
- Place your palms with fingers interlaced on the lower end of the rib cage.
- Hold for 20 to 30 seconds.
Doing yoga to relieve endometriosis pain? Do Couch Pose, as it can relieve pelvic pain and promote relaxation.
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5. Matsyasana or fish pose
- To do this animal-inspired yoga pose, lie on your back with your legs extended.
- Bring your legs into Sukhasana or Easy Pose.
- Hold your elbows just above your head.
- Hold this position for 20 seconds.
Matsyasana 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 thighs off the floor.
- Hold this pose for a few breaths.
Dhanurvakrasana can improve circulation in the pelvic area, so be sure to do this when you decide to do yoga for endometriosis pain relief.
7. Shalabhasana or Locust Pose
- Lie on your stomach and keep your arms at your sides, palms facing down.
- Lift your right leg off the floor.
- Hold it then lower it.
- Repeat the Locust Pose steps on the other side.
“Shalabhasana can strengthen the abdominal muscles and reduce tension,” says Dr. Hansaji.
8. Supta Vakrasana or Inclined Twist Pose
- Lie on your back with your arms outwards.
- Bend your knees and let them fall to the right, then turn your head to the left.
- Wait a few breaths and switch sides to do yoga for endometriosis.
Supta Vakrasana can improve spinal mobility and relieve pelvic discomfort.
9. Viparita Karani or leg pose on the wall
- To do this pose, lie on your back with your feet together.
- Raise your legs then place your hands under your hips to elevate your trunk using your elbows.
- Hold this position for about 10 seconds.
- Bend your knees, lower your hips and return to the starting position.
“This can increase blood circulation and lymphatic flow,” explains the expert.
10. Savasana or Corpse Pose
- Lie on your back to do corpse pose.
- Extend your arms about a foot away from your body, legs apart.
- Keep your palms facing up and relax like a corpse.
- Close your eyes and breathe.
- Without moving, focus on the vital areas of the body in succession, starting with your toes and working up to your head.
Doing this yoga pose for endometriosis can help calm the nervous system.
What are the risks of doing yoga for endometriosis?
Practicing yoga to relieve endometriosis pain requires caution. Here’s what you should consider when starting yoga for endometriosis:
- Excessive stretching or poor posture can fatigue muscles and make pelvic pain worse.
- Forward, backward or inversion bends during menstruation should be avoided, as they can increase pressure in the pelvic area.
Yoga for endometriosis pain relief can work, but be sure not to strain your muscles. This can worsen pelvic pain associated with this chronic condition.
Related FAQs
Can endometriosis be treated with yoga?
There is no cure for endometriosis. There are medical and surgical treatments for endometriosis. Yoga can be practiced to relieve symptoms and improve overall well-being.
What is the best exercise for endometriosis?
Yoga and pelvic floor exercises can help relieve endometriosis symptoms. But avoid high-intensity abdominal exercises like sit-ups that put pressure on the abdominal wall and lower back.
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