What yoga posture for endometriosis?
Try these gentle yoga postures to alleviate endometriosis pain, help you relieve menstrual cramps and enjoy a deep and recuperative rest.
– the pelvis rocker and the pelvic circles
– the butterfly with tilt support
– legs raised against the wall
– the sphinx
– the child
We explain in more detail how to use yoga postures to relieve your endometriosis pain and symptoms.
Some hatha yoga poses, a classic style of yoga, are known to release tension in the abdomen and pelvis and increase blood flow in the region. The calming and mindfulness dimensions of yoga can also help for general well-being.
I recommend a yoga practice suitable for women suffering from endometriosis, pelvic pain or even uncomfortable menstrual cramps.
Some aspects of endometriosis cause a woman’s nervous and immune system to be constantly attacked and in a state of permanent stress. It can be physical trauma, such as surgery and tissue damage, and emotional trauma, such as having to be absent from work or having to cancel appointments or not be listened to… The body heals better when it is not in this state of stress, combat or flight, yoga being ideal for soothing.
Relaxing the body through yoga can also alleviate pain. A practice that includes gentle postures and stretching of attention and work on breathing puts you in a calmer state of mind, which reduces the way you feel both the pain and what happens to you.
Let’s go back to the basics…
What is endometriosis?
Endometriosis is a chronic and invasive gynecological disease, often recurrent in which tissue similar to the inner wall of the uterus – called an endometrium – develops outside the uterus.
Endometriosis is a hormone-dependent and inflammatory disease that is still too unknown. Under the effect of hormones (estrogens) during the menstrual cycle, the endometrium lining the uterus thickens (to prepare for a potential pregnancy). If there is no fertilization, this tissue will disintegrate and bleed but in women with endometriosis, cells can rise and migrate via the fallopian tubes out of the uterus. This tissue, which resembles endometrial tissue, develops there to cause lesions, adhesions or ovarian cysts called endometriomas. They are usually located on the genitals but can also colonize the urinary, digestive and even pulmonary or ophthalmic systems. If the causes of this disease are still unknown, we know that they are multifactorial. We then understand that this disease is complex because there are as many forms of endometriosis as there are women.
I invite you to visit the EndoFrance website to find out more.
What treatment to cure endometriosis?
Although endometriosis cannot be completely eradicated, treatments vary from one woman to another according to age, history, severity of symptoms and the possibility or when pregnancy may be desired.
Women with endometriosis are often offered hormonal therapy, surgical excision of lesions, pain-relieving drugs such as NSAIDs or anti-inflammatory drugs.
Complementary approaches such as the management of stress and emotions or yoga, meditation and breathing have their place in the global and holistic management of endometriosis.
Yoga and endometriosis, a holistic and natural approach to calm your pain
The symptoms of endometriosis can be improved by lifestyle changes that, in addition to yoga postures for endometriosis, include diet, stress and emotion management, sleep, alignment with its cycle, constitution (dosha in Ayurveda).
Yoga will also help you calm your other ailments and symptoms: digestive pain, back pain, mood swings, fatigue,… It relieves during menstruation. Yoga postures make it possible to gently stretch, massage deeply and gently organs, muscles (including uterine muscle), tissues and fascia. Finally, and without being exhaustive, it promotes good blood circulation in the pelvic area, the flow of flow during bleeding and a good hormonal balance.
In a word, yoga helps you feel better by creating FREEDOM with more space and fluidity.
But yoga or other therapies such as osteopathy, naturopathy, acupuncture and Chinese medicine or sophrology are absolutely no substitute for a medical appointment or medical treatment. It is important to consult your doctor, gynecologist and even better an endometriosis specialist in case of pelvic or abdominal pain or painful periods. This is called integrative medicine. You can even build your own team on your care path. This team of specialists is the one that will support and encourage you for your health and well-being.
And yoga in all this…
Endometriosis or painful periods, why go to yoga
Yoga helps to improve the perceived intensity of pain and improves our general well-being on a physical, mental and emotional level.
The results of a study on yoga and endometriosis, published in January 2017 in the Journal of Alternative and Complementary Medicine, suggest that yoga is beneficial for women with endometriosis. Brazilian researchers have randomly divided 40 women with this disease into two groups: those who practice hatha yoga and those who lead a normal life. For two months, the yoga group took regular classes.
At the end of the study, when the two groups were compared, women practicing yoga reported:
- a significant decrease in pain on a daily basis,
- as well as an improvement in their feeling of well-being.
Do you want to relieve pain related to endometriosis? Don’t forget to consider the quality of your sleep
What types of yoga to choose when you have endometriosis or painful periods
Gentle forms of yoga work better for menstrual pain
Yoga can also be useful for any woman who suffers from painful menstruation.
Women with endometriosis, pelvic pain or severe menstrual cramps should look for gentle and relaxing forms of yoga rather than more intense styles. Power styles such as ashtanga yoga often make the heart work vigorously. The heat and energy it brings to the abdomen and pelvis can aggravate or trigger a flare-up or pain attack. Similarly, some vigorous respiratory yoga techniques may not be recommended.
Slower and more conscious styles such as hatha, yin yoga, restorative or recuperative yoga or women’s yoga that I also teach online are the ones I recommend the most to find a feeling of well-being, relaxation and calm her stress and physical and mental suffering.
Some recommendations to enjoy the benefits of yoga postures for endometriosis
Gentle forms of yoga work better for menstrual pain
Yoga can also be useful for any woman who suffers from painful menstruation.
Women with endometriosis, pelvic pain or a pattern of severe menstrual cramps should look for gentle and relaxing forms of yoga rather than more intense styles. Dynamic and powerful styles often make the heart work vigorously. The heat and energy it brings to the abdomen and pelvis can trigger a flare-up or pain attack.
Slower and more conscious styles such as hatha, yin yoga, restorative or recuperative yoga or women’s yoga that I also teach online are the ones I recommend the most to find a feeling of well-being, relaxation and calm her stress and physical and mental suffering.
Yoga and endometriosis, we adapt our practice
This article will introduce you to 5 yoga postures adapted to endometriosis, but also in case of premenstrual syndrome, menstrual cramps or pelvic pain.
According to the woman, her cycle, the intensity of her pain, her Ayurvedic constitution, I will adapt the practice. I invite you to practice this yoga posture during your period.
In addition, the benefits of yoga are also brought by other yoga tools such as meditation, specific breathing (pranayamas), mudras, visualizations,…
So do not hesitate to start with a private class to benefit from the full potential of yoga.
Use yoga accessories to promote relaxation
Blankets, pillows, blocks, bolsters and other accessories make relaxation even easier. I include them in several of the poses I recommend. Many of these poses are comfortable enough to hold them for 10 minutes. Others may be more demanding and should not be maintained for as long. A longer time allows you to soften tense muscles and connective tissue in and around your abdomen and pelvis, which deepens the pose and its benefits.
Anyway, you will benefit from the effects of yoga even with a 5-minute practice in your day. Prefer regularity.
By taking each pose, aim to connect your breath to your pelvis. This will help you connect kindly to this part of your body that can be annoying, forgotten or painful, while gently and deeply massaging the muscles of your abdomen and pelvic floor.
If you feel pain, get out of the pose immediately. Be particularly gentle with yourself if you have an endometriosis attack or if you have your period. I invite you to read this article or watch this video that guides you on the yoga posture to practice during menstruation. Consult your doctor if you have any doubts or concerns.
Yoga postures that relieve endometriosis pain
Pain posture 1: the pelvis rocking and pelvic circles
The movement of the pelvis releases the tension of the muscles and connective tissue in the pelvic area, often has endometriosis pain.
You can perform this yoga posture standing with your legs slightly bent, lying on your back, or sitting on a chair or on the edge of your bed.
Keeping your upper body straight, inhale and tilt your pelvis forward, as if you were spilling water from your pelvic bolx.
Exhale by tilting your pubis so that your back is slightly rounded.
Repeat the exercise 5 times.
Then make circles and eights with your hips, continuing to breathe with the movements.
Do each of them 5 times in one direction, then change direction.
Pain-relieving posture 2: Butterfly installation with tilt support
This endometriosis-friendly yoga posture deeply relaxes the muscles of the pelvic region and the inside of the thighs. It also helps to release the ligaments, tendons and other soft tissues that surround the hip joints. It creates space in the chest, which can be compressed in people with chronic pain.
Lie down on your bed or on a carpet on the floor.
Place pillows or bolsters under your back and head, so as to “open your chest”.
Bend your knees and keep your feet flat on the floor.
You can take several slow and deep breaths to start the relaxation process.
Bring the soles of your feet closer to each other.
Inhale, then exhale and let your knees move gently on the ribs, keeping the soles of the feet connected.
Place folded blocks, pillows or blankets under your knees to support them completely.
With each inhalation, feel your pelvic area and the bottom of your abdomen fill up
With each exhalation, imagine that this region softens and opens.
Stay in this pose for 10 minutes.
To get out, remove the support under your knees, bring your feet back to the ground, roll slowly to the side and press until you are in a sitting position.
Pain-relieving posture 3: Legs at the top of the wall
This restorative yoga pose promotes recovery, calms the nervous system and allows the pelvic floor to soften.
Lie on your back on a carpet on the floor near the wall.
Bring your buttocks closer to the wall as close as possible.
Gently swing your legs along the wall, until the back of your legs rests against it.
Get slightly closer to the wall if necessary.
If you wish, place a pillow, a folded blanket or a low block under your sacrum.
Your knees can be slightly bent if you feel better.
Relax your arms next to you.
Close your eyes and breathe gently, making sure to soften your lower back in the ground.
Stay in this pose for a few minutes.
To get out of the posture, bend your knees and roll gently to the side, then sit down.
Analgesic posture 4: Pose of the sphinx
The sphinx posture stretches the muscles and mobilizes abdominal tension due to adhesions or scar tissue.
Lie on your stomach, on your carpet, with your legs joined.
Rotate your thighs slightly inward to protect your lower back.
Feel your toes stretch; continue this lengthening throughout the pose.
Place your elbows under your shoulders and forearms on the floor parallel to each other.
Inhale and, by pressing on your arms, lift the top of your torso and move your head away from the ground and front.
Slightly clear the lower belly from the ground to keep the spine aligned.
Be careful not to put pressure on your neck.
Breathe slowly, feeling the abdomen lie down and wake up.
Stay in this pose for three to five breaths.
To get out, exhale and slowly lower your torso and head to the ground.
Pain-relieving posture 5: Child’s pose
I love this endometriosis-friendly posture that helps soften the fascia and other connective tissues around the hips, pelvic floor and abdomen. This pose is particularly beneficial for painful menstrual cramps.
Place a high bolster or several blankets folded and placed on top of each other on your carpet to support your entire upper body. You can also place small folded blankets under your arms and buttocks.
Spread your knees a little more than your hips
Then release your torso forward on the bolster/blankles.
Rest your cheeks, chest and abdomen on the bolster/blankets. Relax your arms close to your body. You may need to reposition yourself until you are comfortable.
Stay in this position for up to 10 minutes, turning your face to the other side halfway.
To get out, gently press your hands to straighten up and sit down. in
And now, we practice!
You now know “endometriosis-friendly yoga postures” that can relieve your pelvic pain, lumbar pain, cramps. You will see that yoga acts on a physical but also mental and emotional level. You will therefore most certainly feel benefits beyond physical well-being.
Don’t forget to practice regularly with gentleness and kindness by listening to you and respecting the needs of your body.
To help you practice in an adapted and regular way, I invite you to join my women’s yoga class particularly suitable for women suffering from endometriosis and pelvic pain. It is also a real moment of sharing and exchange.
And if you want to go further for sustainable well-being, I invite you to make an appointment (free) that will allow us to exchange together, to identify the first potential factors of imbalances and avenues to consider when possible support.
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