Endometriosis is a painful disorder that can make everyday activities difficult. American research has found that yoga may be an effective way to manage endometriosis pain. A study published by the National Institutes of Health (NIH) found that women who practiced yoga had less pain and fatigue than those who didn’t. The World Health Organization (WHO) recommends yoga for endometriosis as a complementary therapy.
Up to 176 million women worldwide are affected by endometriosis. Until midlife, the disease most often occurs, and most often develops, in a woman’s reproductive years. (1)
Yoga can ease your symptoms of endometriosis and enhance your general health. It can decrease pain, relieve tension, and help you relax. Yoga can also help you improve your stress management and develop mindfulness.
Endometriosis Brief Overview
Endometriosis is a condition in which the endometrium, the layer of tissue that usually lines the inside of the uterus, grows outside. It is also known as the disease affecting the uterus, fallopian tubes, and anatomical tissues lining the pelvis is common in women. Rarely, endometriosis may occur in other parts of the body.
The cause of endometriosis is unknown. It is thought that some women are born with a predisposition to the condition and that certain factors may contribute to its development, such as retrograde menstruation (the backward flow of menstrual blood into the fallopian tubes or pelvis), an immune system disorder, or surgical scarring.
Types and Symptoms of endometriosis
There are four types of endometriosis: superficial peritoneal endometriosis, endometriomas, deeply infiltrating endometriosis, and abdominal wall endometriosis.
Superficial peritoneal endometriosis is the most common type of endometriosis. It affects the lining of the abdomen and can often be found on the ovaries.
Endometriomas are also known as chocolate cysts. They are filled with old blood and can become quite large. Endometriomas can grow on the ovaries, fallopian tubes, and bowels.
Deeply infiltrating endometriosis is a more severe form of the disease. It can grow into the muscles of the uterus, bowels, and bladder.
Symptoms of endometriosis include pelvic pain, cramping during menstruation, pain during intercourse, fatigue, and leg pain.
Yoga For Endometriosis-Impact
In the western world, yoga has become an increasingly popular way to improve physical and emotional well-being.
A little 2018 study suggests that women who practiced yoga twice a week for eight weeks experienced a significant improvement in their introspective ability and mind-body connection, which had a positive effect on pain management. (2)
There is growing evidence that yoga can help relieve the symptoms of endometriosis and pelvic pain. Endometriosis and pelvic pain are related to each other in most cases.
Yoga can help reduce pain and inflammation by promoting relaxation and gentle stretching. Yoga poses are helpful for endometriosis and pelvic pain.
As a physical therapist and certified strength and conditioning specialist, Kasia Gondek says that yoga can help manage endometriosis.
Yoga for Endometriosis-Popular Poses
Restorative Goddess Pose
The Restorative Goddess Pose is a gentle, supported yoga pose that can help to ease endometriosis symptoms. To do the Restorative Goddess Pose, begin by sitting on a yoga block or bolster with your legs extended in front of you. Place a second yoga block or bolster underneath your knees for support. Lean back and rest your head on a blanket or pillow. Stay in this pose for 5-10 minutes, breathing deeply and allowing your body to relax.
Pelvic pain, intestinal distress, and physical disequilibrium can all be alleviated by holding this pose. Balancing your nervous system through this pose is also a source of comfort.
Spinal Twist
Supine Spinal Twist is a pose that can be done by anyone, regardless of their level of yoga experience. The pose is beneficial for those with endometriosis because it helps to release tension in the lower back and hips, which can be painful for people with the condition. Begin by lying on your back with both knees bent and your feet flat on the ground. Take a deep breath in and as you exhale, let your knees fall to one side while keeping your shoulders and head resting on the ground. Keep your gaze focused on one spot on the ceiling or sky above you. Hold the pose for 5-10 breaths before releasing and repeating it on the other side.
Happy Baby Pose
The Happy Baby Pose is a simple yoga pose that can be done at home with no equipment needed. This pose stretches the inner thighs, groin, and lower back, which can help relieve pain associated with endometriosis. It is important to talk to your doctor before starting any new exercise routine, but yoga may be a helpful addition to your endometriosis treatment plan.
Child’s Pose-Yoga For Endometriosis
Endometriosis is a painful condition that can make everyday activities, like yoga, feel impossible. But Child’s Pose is a restorative yoga for endometriosis. To do Child’s Pose, start in a kneeling position with your big toes touching and your knees hip-width apart. Think back to where you sit, then lower your forehead to the floor. Stay in this position for as long as you feel relaxed. When you’re ready to come out of the pose, slowly lift your head and press up to return to a kneeling position. Child’s Pose is a great yoga pose for people with endometriosis because it helps stretch the low back and hips, which can be tight areas for people with this condition.
Legs-Up-the-Wall pose
If you’re one of the 176 million women worldwide who suffer from endometriosis, you know that this chronic and often debilitating disease can wreak havoc on your life. But there is hope! Yoga can be an effective way to help ease the pain and other symptoms of endometriosis. One yoga pose that is particularly helpful for those with endometriosis is the Legs-Up-the-Wall pose. This simple but effective pose can help to relieve pain, reduce inflammation, and promote relaxation. Here’s a quick overview of how to do the Legs-Up-the-Wall pose:
Lie on the bed with your left side next to a wall. Lie on your back with your legs elevated, and place one behind the other against the wall. Cast your hips close to the wall or slightly away. Your arms can be near your body or placed on your belly. Hold this position for 15 minutes.
Reclined Hero Pose
If you’re looking to try yoga for endometriosis, the reclined hero pose is a great place to start. This pose helps to stretch the hips and low back, which can help relieve pain associated with endometriosis. To get into the reclined hero pose, start by sitting on your mat with your legs extended straight in front of you. Then, slowly lean back and rest on your forearms. Once you’re comfortable, bring your legs up so that your knees are bent and your feet are flat on the mat. Stay in this position for as long as you feel comfortable, then slowly release and return to sitting. You can repeat this pose as often as you like.
Reclined Bound Angle Pose
If you’re looking for a yoga pose that can help ease the symptoms of endometriosis, the reclined bound angle pose is a good option. This pose helps to stretch the hips and groin area, which can help relieve It’s also a restorative pose that can help to reduce stress and promote relaxation.
Garland Pose
For many people with endometriosis, the garland pose is a source of relief. This yoga pose can help to stretch the pelvic floor muscles and ease pain in the lower back and abdomen.
Stand with your feet at a slight angle wider than your hips. Sit in the cross position of your legs. Press the palms of your hands together. Bring your toes slightly out to the sides. Bend your knees and lower your hips to a vertical squatting position. Press your heels into the floor. Contract your pelvic floor, and elongate your spine. To deepen the posture, press the elbows into the thighs. Hold the posture for a minute. This pose is beneficial for endometriosis because it helps to release tension in the pelvic floor muscles. These muscles can become tight and uncomfortable due to endometriosis-related inflammation.
Risks In-Yoga For Endometriosis
If you have endometriosis, it’s important to avoid vigorous styles of yoga. These can put pressure on the abdomen and pelvis, which can worsen pain and inflammation. If you’ve had abdominal surgery for endometriosis, you should also avoid yoga. The incisions from surgery can weaken the abdominal muscles and make them more susceptible to injury.
When you are fully recovered and active, these positions are useful for healing damaged tissues and improving strength, flexibility, posture, and mobility.
Tips When Practicing Yoga for Endometriosis
When it comes to yoga for endometriosis, there are a few mandatory tips that you should keep in mind. First and foremost, it’s important to notice your physical response to the various poses. If you feel any pain or discomfort, be sure to back off or modify the pose accordingly. It’s also important to be aware of your mental and emotional response to the practice. Yoga can be quite challenging both physically and mentally, so it’s important to go at your own pace. If you find yourself getting frustrated or overwhelmed, take a break and come back when you’re feeling more centered.
Gondek advises the use of props including bolsters, blankets, and yoga blocks to modify poses and provide support. Finally, remember that everybody is different.
Conclusion:
In conclusion, yoga can be a helpful tool for managing the pain of endometriosis. These specific stretches target the areas most affected by the condition and can help to provide relief.
FAQs About Yoga and Endometriosis
1) Can endometriosis be cured with exercise?
2) Is endometriosis cured by yoga?
3) Can yoga cure uterus problems?
4) What foods reduce endometriosis thickness?
5) What should I avoid if I have endometriosis?
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