Share Post:
Living with endometriosis can feel like an uphill battle, especially with the discomfort and pain that often comes along for the ride. While there isn’t a one-size-fits-all solution, many women have found yoga to be a gentle, soothing way to alleviate some of the symptoms.
From easing tension in the pelvic area to offering mental calm, certain yoga poses have been hailed as an effective natural remedy for endometriosis. In this post, I want to share 9 yoga asanas that have helped countless women with endometriosis. These poses might just give you a little extra comfort when your body needs it most.
1. Restorative Goddess Pose
The Restorative Goddess Pose is one of the best poses to gently open the hips and relax the abdominal muscles. Endometriosis can cause tightness in the pelvic region, and this pose encourages gentle release.
According to a study, yoga provides various healing benefits that can help ease endometriosis symptoms like stress, tension, and pain.
How to Do It
- Begin by lying on your back with a bolster or pillow under your upper back for support.
- Bring the soles of your feet together, allowing your knees to drop outward.
- Relax your arms by your sides or rest them on your belly.
- Focus on deep, slow breathing. Stay in this position for 3–5 minutes, allowing the body to relax and open naturally.
2. Supine Spinal Twist (Supta Matsyendrasana)
Spinal twists are great for releasing tension in the lower back and abdomen, both of which can be sources of pain with endometriosis. The Supine Spinal Twist specifically works by stretching the muscles and tissues around the hips, abdomen, and spine.
- Start by lying on your back.
- Bring one knee into your chest and let it drop across your body to the opposite side, twisting at the spine.
- Extend your opposite arm out to the side for balance and gaze toward that hand.
- Stay here for a minute or two before switching sides.
The gentle twist wrings out stress and tension, leaving your body feeling more aligned and open.
3. Happy Baby Pose (Ananda Balasana)
Happy Baby Pose is a favorite for stretching the hips, groin, and lower back. For women with endometriosis, this pose can provide relief by easing tension in areas that often feel tight or sore during flare-ups.
How to do it:
- Lie on your back and bring your knees toward your chest.
- Grab the outer edges of your feet and gently pull your knees wider than your torso, while pressing your lower back into the mat.
- You can gently rock side to side to massage the spine.
- Hold for 1–3 minutes, breathing deeply.
4. Child’s Pose (Balasana)
Child’s Pose is one of the most comforting yoga poses for anyone dealing with pain. It stretches the hips, thighs, and ankles, while also calming the mind. When you’re feeling the emotional or physical weight of endometriosis, sinking into Child’s Pose can provide immediate relief.
- Start on your hands and knees.
- Sit back on your heels while extending your arms forward and lowering your forehead to the ground.
- Breathe deeply, focusing on releasing tension from the lower back and abdomen.
- Stay here for 1–5 minutes, or as long as it feels good.
It’s a go-to pose for many reasons. It offers a break to your body and mind during times when you feel overwhelmed or in pain.
5. Legs-Up-the-Wall Pose (Viparita Karani)
Legs-Up-the-Wall Pose is perfect for those days when your energy is low but you still want to feel the benefits of a stretch. It can help with circulation, alleviate lower back pain, and reduce swelling in the legs, all of which are symptoms some women with endometriosis experience.
A small study from 2018 found that women who practiced yoga twice a week for eight weeks experienced an enhanced awareness of their inner selves and a stronger mind-body connection, which contributed to better pain management.
How to Do It
- Sit with one side of your body against a wall, then swing your legs up and rest them against the wall as you lower your upper body onto the ground.
- Scoot your hips closer to the wall if needed.
- Keep your arms by your sides, palms facing up.
- Close your eyes and breathe slowly, staying in this pose for 5–10 minutes.
6. Reclined Hero Pose (Supta Virasana)
Reclined Hero Pose offers a deep stretch for the hips, thighs, and abdomen. It’s a more advanced pose, but when done gently and mindfully, it can be incredibly beneficial for releasing tightness in the pelvic region.
- Start in a kneeling position with your knees together and feet apart.
- Sit back between your feet, then slowly recline backward, resting on your forearms or all the way onto your back if you can.
- Breathe deeply and hold the pose for up to 1–2 minutes.
For those dealing with endometriosis, this pose can offer a release in areas that often feel constricted, particularly during a flare-up.
7. Reclined Bound Angle Pose (Supta Baddha Konasana)
This is another fantastic pose for opening the hips and stretching the inner thighs, both of which can become tight for those with endometriosis. Reclined Bound Angle Pose encourages relaxation and blood flow to the pelvic region.
How to do it:
- Lie on your back and bring the soles of your feet together, letting your knees fall open to the sides.
- You can place pillows or yoga blocks under your knees for added support.
- Rest your arms by your sides or on your belly and breathe deeply.
8. Garland Pose (Malasana)
Garland Pose is a deep squat that opens the hips and groin while strengthening the pelvic floor. It’s a great pose for promoting flexibility and alleviating tension in the pelvic area, which is important for women managing endometriosis.
- Stand with your feet slightly wider than hip-width apart.
- Squat down, keeping your heels on the ground if possible.
- Bring your hands to a prayer position at your chest and use your elbows to gently press your knees outward.
- Hold for up to 1–2 minutes, breathing deeply.
While this pose may feel intense at first, it offers an incredible release for the lower body, which can feel restricted during an endometriosis flare-up.
9. Yoga Nidra
Yoga Nidra is less of a physical pose and more of a meditative practice, but its benefits are hard to ignore. It involves lying down in Savasana (Corpse Pose) while listening to a guided meditation, focusing on relaxation and awareness. Yoga Nidra can help reduce stress, which is often heightened when managing a chronic condition like endometriosis.
How to Practice
- Lie down comfortably in Savasana with your arms and legs relaxed.
- Close your eyes and follow a guided Yoga Nidra session, which you can find online or in a yoga class.
- Allow yourself to fully relax and let go.
While yoga isn’t a cure for endometriosis, incorporating gentle asanas into your routine can make a world of difference in how you feel. Each of these poses offers unique benefits that go beyond just physical relief—yoga can also help cultivate a sense of calm, grounding you during moments when the pain and emotional toll of endometriosis feels overwhelming. If you’re new to yoga, start slow and give yourself grace. Your body is working hard every day, and these poses are here to support you, not push you beyond your limits.Make Yoga Part of Your Healing
