Yoga for Endometriosis

Best Yoga Asanas for Endometriosis

Practising the right asanas can help manage endometriosis symptoms. Here are some of the best yoga for endometriosis:

1. Supta Baddha Konasana (Reclined Bound Angle Pose)

This restorative pose can help release tension in the lower abdomen and pelvis. It encourages deep relaxation, which can help relieve discomfort associated with endometriosis. To perform this asana, lie down on your back, bring your feet together, and allow your knees to fall to the sides.

2. Balasana (Child's Pose)

A soothing posture, Child's Pose relieves the lower back and pelvic area, gently stretching the hips. This pose promotes relaxation and it is one of the simplest & top yoga for endometriosis. Sit on your heels, extend your arms forward, and rest your forehead on the mat.

3. Uttanasana (Standing Forward Bend)

This pose stretches the entire back body and helps improve circulation, which can reduce pelvic discomfort. By folding forward and allowing gravity to help lengthen the spine, Uttanasana can help ease tension.

Stand with feet slightly apart, extend both arms over your head and breathe in. Bend toward the feet while breathing out. Hold this pose for 20-30 seconds. Now, rest your hands on your legs or next to your feet. Exhale and lift your hips and tailbone higher. Breathe in and let your arms stretch up and forward. Now, slowly return to the standing pose, breathe out, and let your arms move to the sides.

4. Setu Bandhasana (Bridge Pose)

Bridge Pose helps strengthen the pelvic muscles and improves blood flow to the reproductive organs. This gentle backbend can provide relief from lower back pain and enhance flexibility in the pelvic area.

Lie on your back with feet hip-width apart; your heels should be close to your hips. Bend the knees so that they are directly over the heels. Now, press your feet into the yoga mat and lift your buttocks to form a straight line or inverted V. Your chin must be up and your upper back pressed to the floor. Draw your shoulder blades down and open the chest; hold the pose for 5-15 seconds. Now, exhale and lower your buttocks on the yoga mat.

5. Viparita Karani (Legs Up the Wall Pose)

This is a calming pose that can relieve pressure on the lower body. Elevating your legs allows blood to flow more easily, which may help reduce the heaviness and cramping often associated with endometriosis. Sit on the ground facing a wall. Now, lie on your side and stretch both legs up the wall. Hold this pose for a few seconds and return to your original position.

These poses are among the best yoga for endometriosis and can help alleviate some of the physical discomfort and stress that comes with the condition.

FAQs

1. How often should I practise yoga if I have endometriosis?

Consistency is key. You don’t need to practise daily, but aim for 2-3 sessions per week.

2. Can yoga cure endometriosis?

No, yoga cannot cure endometriosis. However, it is a valuable complementary practice that can help manage symptoms and improve quality of life.

3. What should I avoid in yoga if I have endometriosis?

Avoid intense and high-impact postures that cause strain on your pelvic area. Focus on gentle, restorative poses, and always listen to your body.