Top 8 Yoga Exercises for Endometriosis

a woman doing yoga


Endometriosis is a gynaecological disorder that affects about 176 million women around the world. It can happen at any age, but it's most frequent in a woman's reproductive years, which are typically between the ages of 15 and 49. 

You know how painful endometriosis can be if you've ever had it. Managing the pelvic pain that often comes with endometriosis is an important part of treatment. Yoga, according to new research, could be one way to achieve this. 

Yoga can help with endometriosis symptoms as well as overall health. It aids in the reduction of pain, the release of tension, and the promotion of relaxation. Yoga can also aid in the reduction of stress and the development of mindfulness. 

What is endometriosis, and how does it influence your life? 

Endometriosis causes endometrial-like tissue, which is comparable to the uterine lining, to grow outside the uterus. 

Endometrial-like tissue can develop on the ovaries, bladder, and colon, as well as in the recto-vaginal septum, fallopian tubes, and pelvic tissues. It is uncommon for the tissue to grow outside of the pelvic area, although it is possible.

Endometriosis symptoms 

Endometriosis symptoms can range from minor to severe. Endometriosis might sometimes exist without causing any symptoms. The most prevalent symptom is pain. 

What is the most common symptom of endometriosis?

  • discomfort periods
  • between periods bleeding 
  • Menorrhagia is characterised by profuse menstrual flow (menorrhagia) and thick blood clots. 
  • back, pelvic, and leg pain cramping fatigue ovulation pain 
  • sex pain 
  • infertility 
  • unexplained bowel motions or urine sickness, vomiting or bloating during periods 

Yoga has an effect on endometriosis and pelvic pain. 

  • Endometriosis can have a negative impact on your physical, mental, and emotional health. 
  • Endometriosis symptoms such as stress, tension, and discomfort can all be alleviated by practising yoga. 
  • It promotes relaxation, which aids in the relief of discomfort and the calmness of the mind. 
  • Yoga and mindfulness can help you improve your breathing patterns, and posture, and reduce pain from ordinary activities. 
  • Mindfulness, slow and controlled movement and longer holding durations are all hallmarks of yoga techniques. Hatha, yin, and restorative yoga are examples of mild yoga techniques. 
  • Gentle, restful poses soften and relax the muscles that surround your pelvis, allowing room to be created and tension to be released. 
  • It is recommended that you focus on restorative poses to release tension and encourage relaxation in order to decrease endometriosis pain and discomfort.
  • Abdominals, low back muscles, inner thighs, pelvic floor muscles, and chest wall soften in restorative poses. These are the most commonly tightened and restricted parts of the body. 

Endometriosis Yoga Poses

Goddess Pose (Restorative) 

This calming pose can help with pelvic pain, abdominal stiffness, and nervous system balance. Deep relaxation is possible in the Restorative Goddess Pose, which opens the chest wall, hips, and inner thighs. The dorsal vagus nerve, which controls our fight-or-flight response, is also calmed by it. 

  • Place a bolster directly below your sitting bones, beneath your thighs. 
  • Create inclination support with yoga blocks and cushions. 
  • Lie down with the pillows supporting your back and head. 
  • With your palms facing up, relax your arms out to the sides. 
  • Concentrate on taking deep breaths. 
  • Maintain this position for 3–10 minutes. 

Supine Spinal Twist is a variation of the Supine Spinal Twist (Supta Matsyendrasana) 

This twist extends your chest, back, and glutes while improving spinal mobility. Supine Spinal Twist is an excellent approach to relieve lumbosacral and abdominal myofascial limitations caused by endometriosis.

Through concentrated diaphragm activation and lateral rib cage extension, it also opens the chest and brings awareness to the breath. It can even aid with digestive disorders caused by endometriosis, such as constipation or bloating.

  • Place a pillow or yoga block between your knees to support your low back and sacrum. If your knees don't reach the floor, place a pillow under them. 
  • Bend your knees and lay your feet flat on the ground while lying on your back.
  • Extend your arms straight out to the sides, palms facing the ground. 
  • Breathe into your abdominal button and lower ribs as you inhale. 
  • Lower your knees to the left side as you exhale. 
  • Take 5 deep breaths in and out. 
  • Pay attention to the sensations of stretching and lengthening on the sides of your ribcage. 
  • Return to the beginning position with your knees. 
  • Rep on the other side. 

Pose of a Happy Baby (Ananda Balasana) 

Happy Baby is a gentle hip opener that increases flexibility, decreases anxiety, and promotes mental clarity. Place your hands on your thighs or calves if they don't reach your feet, or use a strap over your arches. 

  • Lie down flat on your back. 
  • Bend your legs outwards toward your chest. 
  • Face the ceiling with the soles of your feet. 
  • Place your hands on the tops of your feet and on the outsides of your feet. 
  • Use your hands to press your feet down to create resistance. 
  • Press your feet into your hands at the same time. 
  • Concentrate on relaxing your hips and pelvic floor. 
  • It's possible to hold this posture for up to a minute.

Pose of a Child (Balasana) 

This soft forward fold encourages inner awareness and relaxation. It helps to relieve tension, tightness, and stress by gently stretching your spine, hips, and glutes. 

  • Place a pillow beneath your brow, torso, or legs for added support. 
  • Begin by getting down on your hands and knees.
  • Place your hips on your heels and lower them. 
  • Knees should be together or slightly broader than hips. 
  • To fold forward, hinge at your hips. 
  • Arms should be extended in front of or alongside your body. 

Pose with your legs up the wall (Viparita Karani) 

This soothing pose also increases circulation, relaxes pelvic muscles, and relieves cramps. 

  • Place your right side against a wall and sit on the floor. 
  • As you lie on your back, lift your legs and place them against the wall. 
  • Place your hips adjacent to or slightly away from the wall. 
  • Place your hands on your tummy or place your arms alongside your body. 
  • This position can be held for up to 15 minutes. 

Hero Pose in a Reclined Position (Supta Virasana) 

This position helps relieve pain, bloating, and discomfort by gently stretching the abdomen and pelvic. Do this posture one leg at a time to minimise the intensity. Create inclination support with blocks and cushions to support your head and neck.

  • Begin in a kneeling position with your knees together on the inside. 
  • With the tops of your feet contacting the floor and your big toes turned in toward the centre, spread your feet wider than your hips. 
  • Your buttocks should be resting on the floor between your feet. 
  • Lean back and brace yourself with your forearms and elbows. 
  • Gently roll over onto your back. 
  • Place your arms at a little angle adjacent to your torso. 
  • Resuming your seated position is the next step. 

Take Away

You can make a strategy to manage your symptoms and avoid consequences if you have endometriosis. Yoga is a helpful strategy for controlling and reducing the intensity of endometriosis symptoms since it provides a variety of physical, mental, and emotional advantages. You can learn breathing, meditation, and relaxation techniques in addition to gentle yoga poses. Before beginning a new yoga practice, see your doctor, especially if you are experiencing severe symptoms. If at all feasible, practise with the help of a yoga instructor.