7 poses that can help ease the pain



Endometriosis is no walk in the park. It’s no wonder people with this condition spend hours Googling solutions for everything from lower back tension to excruciating pelvic pain.

Fortunately, yoga can help alleviate this daily pain!

With that in mind, grab your mat (or towel!) And get ready for some sweet relief.

Endometriosis, sometimes called “endo”, is a chronic condition in which the tissue that is supposed to line your uterus begins to grow elsewhere. This rebel tissue can show up anywhere from your ovaries to your lower intestines.

The results:

  • much pain
  • internal scars
  • Adhesions (misplaced tissue that holds organs together)
  • possible infertility

Let’s emphasize this here Yoga can only help relieve the pain caused by endo – do not eliminate endo yourself. There is no known cure for the condition, but there are helpful treatments such as pain relievers, hormone therapy, and laparoscopic surgery in addition to yoga.

Ready To Try Yoga For Endometriosis? Here are some gentle poses that can help ease your discomfort.

1. Spinal twist in the supine position (Supta Matsyendrasana)

Whether you’re warming up for the gym or curling up on the couch with period cramps, you can benefit from lying on your back.

This pose is the best to loosen a stiff spine or to loosen the knotted lower abdomen (goodbye, constipation and flatulence!). A little chest stretch also makes this a heart opener. #to win

That’s how it’s done:

  1. Lie face up with your knees bent and feet flat on the floor. (You can also do this pose with your feet raised.)
  2. Extend your arms wide, palms flat on the floor.
  3. Take a deep breath – right into your stomach!
  4. As you exhale, hold your knees together as you lower them all the way down on one side.
  5. Hold while you take a few deep breaths.
  6. Bring your knees up, then repeat on the other side.

Change notes: If this twist feels painful or uncomfortable, try only one leg at a time. Keep one leg straight on the floor while bending the other.

2. Happy Baby Pose (Ananda Balasana)

This is known as the Happy Baby Pose for a reason. Fair warning: Getting into this pelvic loosening position can feel a little awkward and silly. It’s good that laughter is the best medicine!

That’s how it’s done:

  1. Lie flat on your back.
  2. Bend your knees to bring your thighs close to your chest.
  3. Separate your knees as much as possible while grasping the outside edges of your feet.
  4. Swing gently from side to side, keeping your spine flat on the floor. Think of the movement as a massage for your endo-painful lower back.

3. Child Pose (Balasana)

The kids pose is one of the easiest ways to release tension in your upper body – including your lower back! If you’re in severe pain, just start with a pillow or pillow for support. Put it under your chest, thighs, or wherever you need it most.

That’s how it’s done:

  1. Start on all fours with a relaxed, straight back.
  2. Slowly move your hips back onto your heels as you bring your feet closer together.
  3. Either pull your arms straight at the sides (fingers pointing at your toes) * or * stretch them waaaay straight in front of you. What feels best is Best.
  4. Hold and take a deep breath. Focus on relaxing all of your muscles by imagining your body merging with the floor. Stay here for 2-5 minutes. #ahhhhh

4. Legs-up-the-wall pose (Viparita Karani)

Get ready for a big boost in the tension-melting circulation.

That’s how it’s done:

  1. Lie on your back, facing a wall, and straighten your legs, and then rest them against the wall.
  2. Scooch very close to the wall so your hips are against it, or as close as possible.
  3. Place your hands on your stomach or let your arms fall open with your hands at the sides.
  4. Imagine your body sinking deeper into the floor – like it’s the most comfortable mattress you’ve ever slept on.
  5. Breathe and rest here for as long as you want. Some people stay in this pose for up to 20 minutes.

Change notes: If your pelvis is too tight and painful to do this pose comfortably, place a pillow under your hips. You will be amazed at the difference.

5. Reclined Hero Pose (Supta Virasana)

Hero Pose can be super intense on your knees, but it helps slowly stretching your upper body to relieve gas and pelvic pain.

That’s how it’s done:

  1. Kneel on the floor with your knees pressed together.
  2. Stand your feet more than hip-width apart with the tops of your feet touching the floor.
  3. Place your butt on the floor between your feet.
  4. Slowly lean back (use your arms for support!).
  5. Now place your arms gently against your body.
  6. Hold for up to 1 minute. (Don’t forget to breathe!)
  7. Sit up and enjoy this sweet relief.

Change notes: If you cannot fully lie back, prop up on your elbows. This lying version is more relaxed than the standard hero. If you have joint problems, you should only do this stretch on one side at a time.

6. Leaning Back, Bound Angle Pose (Supta Baddha Konasana)

Reclined Bound Angle = one of those simple yoga poses with surprising muscle relaxing power. It’s good for stretching your knotted lower back and groin.

That’s how it’s done:

  1. Lie flat on your back.
  2. Bend your knees and bring the soles of your feet together.
  3. Pull your heels towards your buttocks until you feel a comfortable stretch.
  4. Hold for a few seconds, then start again.

Change notes: Do you feel uncomfortable in your neck or back? Grab a pillow! A pillow or a rolled-up towel under your head or tailbone can work wonders.

7. Garland pose (Malasana)

Oh, garland pose. Sounds so festive, feels like fire in the hips and thighs (im best Path). This deep squat-like stretch helps strengthen your pelvic muscles and relieve endo-related cramps.

That’s how it’s done:

  1. Stand with your feet wider than your hips.
  2. Shift your feet so that your heels are pointing in and your toes are pointing out.
  3. Sink into a deep squat.
  4. Push your elbows toward the inside of your knees and bring your palms together.
  5. Bring your chest forward to touch your thumbs. You should feel the stretch in your groin / pelvis.

Change notes: Garland Pose is one of those yoga poses that often requires comfort tweaks. If your ankles are tight, slide a rolled up blanket or towel under your heels. If your hips are tight (we see you) use a block under your butt for support.

Naturally! These moves are just options to add to your arsenal, not requirements. It’s best to avoid * any * pose (or method of treatment) that feels painful or very shaky.

If you’re experiencing an endo-flare-up, it’s a good idea to avoid poses that:

  • Put pressure on your stomach
  • Cause back pain
  • seem to make your symptoms worse

Basically, listen to your body and lean on yoga props. Sometimes a pillow behind the neck or a pillow under the knees makes all the difference.

Would you like to put an end to your endo pain? (Who doesn’t?) Yoga could be your new best friend.

No matter which of these poses you try, be gentle with your body. Move slowly and evenly into each pose. Forcing your body into a pretzel is a great way to pull a muscle, not relieve existing pain.

New to yoga? First of all, welcome to the family! Second, check out some free online courses or step-by-step guides to help you find the right postures. And if yoga ever makes your endo symptoms worse, stop. You may need to rest for a few days or brush up on the right shape.



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