Endometriosis is a chronic gynaecological condition which affects approximately 176 million women worldwide. Even though it can take place at any age, it’s most common during a woman’s reproductive years, which are usually between ages 15 and 49.
If you’ve experienced endometriosis, you know how painful it can be. A part of managing endometriosis is managing the pelvic pain that usually accompanies the condition. Recent research has shown that yoga might be one way to do just that.
Yoga can ease endometriosis symptoms and improve your overall well-being. It helps reduce pain, relieve tension as well as encourage relaxation. Yoga can also assist you with managing stress and developing mindfulness.
Endometriosis Can Cause A Lot Of Stress
Aspects of the endometriosis experience may cause a woman’s nervous and immune system to be on the attack all the time. The body mends itself best when it is not in this stressed, fight-or-flight state. Yoga is ideal for soothing the body when it’s in this state.
Relaxing the body with yoga may also make your pain feel less intense. A practice which includes gentle postures, mindfulness as well as breath work puts you in a calmer mind-set, which reduces how you experience discomfort.
Yoga Poses To Help With The Symptoms Of Endometriosis
Restorative Goddess Pose
This relaxing asana helps to relieve pelvic pain, reduce abdominal tightness as well as balance your nervous system. Restorative Goddess Pose lets you experience deep relaxation and it also opens the chest wall, hips in addition to the inner thighs. This asana also calms the dorsal vagus nerve, which regulates our fight-or-flight response.
Here’s how to do it:
- Place a bolster under your thighs, just under your sitting bones.
- Use yoga blocks and cushions in order to create an incline support.
- Lie down with your spine and head that are supported by the cushions.
- Relax your arms out to your sides with your palms facing up.
- Focus on breathing very deeply.
- Hold this pose for between 3 and 10 minutes.
Happy Baby Pose (Ananda Balasana)
Happy Baby is a gentle hip opener which improves flexibility, reduces anxiety and also encourages peace of mind.
This asana is great for releasing pelvic floor muscles, lower back muscles, inner thighs as well as hamstrings. Endometriosis may cause these muscles to become tender and restricted owing to pain-related movement or – alternatively -posture compensations.
If your hands don’t reach your feet, put them on your thighs or calves or make use of a strap over the arches of your feet:
- Lie on your back on a mat.
- Bend your knees towards the outside of your chest.
- Face the soles of your feet towards the ceiling.
- Position your hands on the outsides of your feet.
- In order to create resistance, make use of your hands to press your feet down.
- At the same time, press your feet into your hands.
- Focus on releasing tension in your hips as well as pelvic floor.
- Maintain this position for up to one minute.
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