Yoga for Endometriosis
Endometriosis is a chronic gynecological disease that affects approximately 176 million women worldwide. Although it can occur at any age, it is more common during a woman’s reproductive years, which is usually between the ages of 15 and 49. If you have experienced endometriosis, you know how painful it can be. Part of managing endometriosis is managing the pelvic pain that is commonly associated with the disease. Recent research has shown that yoga may be one way to do this.
Yoga can reduce endometriosis symptoms and improve your overall health. It helps reduce pain, reduce tension and encourage relaxation. Yoga can also help manage stress and develop mindfulness.
What is endometriosis?
Endometriosis causes tissue similar to the lining of the uterus, endometrium, to grow outside the uterus. Endometrial-like tissue often grows on the ovaries, bladder, and bowel, or in the right septum of the vagina, fallopian tubes, and tissue that lines your pelvis. Tissue does not usually grow outside the pelvic area, but it is possible
Symptoms of endometriosis
Endometriosis symptoms range from mild to severe. Endometriosis may also be asymptomatic. Pain is the most common symptom.
1-Painful periods
2-Intermenstrual bleeding
3-Long-term courses or short-term courses
4-Heavy menstrual flow (menorrhagia) with thick blood clots
5-Pain during ovulation
6-Pain during or after sex
7-Back, hip and leg pain
8-cramps
9-tiredness
10Infertility
11-Uncomfortable bowel movements or urination
12-Vomiting, nausea or bloating
13-Headache during menstruation
The effect of yoga on endometriosis and pelvic pain
Living with endometriosis can affect your physical, mental, and emotional health. Yoga has several therapeutic benefits that may help reduce endometriosis symptoms such as stress, tension, and pain. It encourages relaxation, which helps relieve discomfort and calm your mind. Research shows that yoga and breathing techniques are helpful in reducing pelvic pain in women with endometriosis. In a small 2018 study, women who practiced yoga twice a week for 8 weeks improved their introspective ability and mind-body connection, which had a positive effect on pain management.
In another small study, women with endometriosis who did yoga twice a week for 8 weeks reduced chronic pelvic pain and improved quality of life. According to Kasia Gundak, physical therapist and strength and conditioning specialist, yoga helps manage endometriosis in several ways. Practicing yoga and mindfulness can improve breathing patterns, improve posture, and reduce pain from everyday activities, she says. It also helps reduce and manage flare-ups. Gundek, who specializes in women’s health and pelvic floor rehabilitation, recommends yoga styles that emphasize focus, slow, controlled movement, and longer holds.
It includes gentle styles of yoga such as hatha, yin and restorative. Relaxing poses help soften and relax the muscles around the pelvis, which helps create space and reduce tension. To ease the pain and discomfort of endometriosis, Gondek recommends focusing on restorative poses to reduce tension and promote relaxation. “Restorative poses encourage softening of the abdominals, lower back, inner thighs, pelvic floor muscles, and chest wall,” she explains. “These are the most common areas of the body that become tight and restricted.”
Risks of doing yoga with endometriosis
In most cases, doing yoga with endometriosis is safe. Avoid vigorous yoga styles such as Ashtanga, Vinyasa or hot yoga as they can worsen symptoms. Listen to your body and avoid positions that cause or worsen symptoms. If you’ve recently had abdominal surgery, Gondek recommends talking to your surgeon before starting a yoga practice. “To protect the healing tissues, avoid positions that put pressure on your abdomen or surgical site,” she says.
This includes lying on your stomach in Sphinx Pose, touching your thighs to your stomach during Baby Pose, or squeezing your stomach in Happy Baby Pose. Gondek recommends avoiding twisting poses until your surgeon has treated you. “Once you’re healed and cleared for activity, these poses are very helpful in improving scar tissue mobility, strength, flexibility and posture,” she says.
8 special yoga movements for endometriosis
1. Special yoga movement for endometriosis: Restorative Goddess Pose
This relaxing pose helps relieve pelvic pain, reduce abdominal stiffness, and balance your nervous system. Gondek recommends this move, explaining, “The Restorative Goddess Pose allows for deep relaxation and opens the chest wall, hips, and inner thighs. It also calms the dorsal vagus nerve, which is responsible for our fight or flight response.
- Place a support under your thighs, just below your bones.
- Use yoga blocks and cushions to create an inclined support.
- Lie down and support your spine and head with pillows.
- Stretch your arms to the sides and palms facing up.
- Focus on deep breathing.
- Hold this position for 3 to 10 minutes.
2. Special yoga movement for endometriosis: spine twist movement (Supta Matsyendrasana)
This twist improves spinal mobility and stretches your chest, back and hips. “Back-to-back spinal twists are a great way to relieve lumbosacral and abdominal myofascial restrictions that are common in endometriosis,” says Gundak. It also opens the chest through focused activation of the diaphragm and chest expansion. It can even help with digestive problems associated with endometriosis, such as constipation or bloating. Place a pillow or yoga block between your knees to support your back and bones. If the knees do not touch the floor, place a pillow under the knees.
- Lie on your back and bend your knees and place your feet flat on the floor.
- Extend your arms straight out to your sides and lower your palms to the floor.
- As you inhale, breathe into your belly and lower ribs.
- As you exhale, lower your knees to the left.
- Take 5 deep breaths.
- Notice the feeling of stretch and lengthening on the sides of your ribs.
- Return your knees to the starting position.
- Repeat on the right side.
3. Special yoga movement for endometriosis: Happy child pose (Ananda Balasana)
Happy Baby is a gentle pelvic opener that improves flexibility, reduces anxiety and encourages peace of mind. “This pose is great for releasing the pelvic floor muscles, back muscles, inner thighs, and hamstrings,” says Gondek. Endometriosis can cause these muscles to become sensitive and restricted due to movement or postural compensation associated with pain. If your hands don’t reach your legs, place them on your thighs or calves, or use a band on the arches of your feet.
- Lie on your back.
- Bend your knees to the outside of your chest.
- Place the soles of your feet towards the ceiling.
- Place your hands on the outside of your feet.
- Use your hands to push your legs down to create resistance.
- At the same time, press your legs into your hands.
- Focus on reducing tension in the pelvis and pelvic floor.
- Hold this position for 1 minute.پ
4. Special yoga movement for endometriosis: Child’s pose (Balasana)
This gentle forward fold promotes inner peace and awareness. It gently stretches your spine and hips and helps reduce tension, stiffness and stress. For extra support, place a pillow under your torso or legs.
- Start on your hands and knees.
- Lower your hips and rest on your heels.
- Place your knees together or slightly wider than your hips.
- Bend your hips forward.
- Extend your arms in front of you or at your sides.
- Hold this position for 5 minutes.
5. Special yoga movement for endometriosis: Legs to the wall pose (Viparita Karani)
This position has a relaxing effect and improves blood circulation, softens the pelvic muscles and reduces cramping.
- Sit on the floor with your right side close to the wall.
- While lying on your back, lift your legs and place them on the wall.
- Place your hips next to the wall or slightly away from it.
- Place your arms at your sides or place your hands on your stomach.
- Keep this position for 15 minutes.
6. Special yoga movement for endometriosis: Lying hero movement (Supta Virasana)
This position gently stretches your abdomen and pelvis and helps relieve pain, bloating and discomfort. To reduce the intensity, do this movement one leg at a time. To support your head and neck, create an inclined support using blocks and cushions.
- Start from a kneeling position with the inside of the knees together.
- Move your feet further than your hips, so that your toes touch the floor and your big toes are turned inward.
- Place your hips on the floor between your legs.
- Lean back and use your forearms and elbows for support.
- Slowly roll onto your back.
- Place your arms at a slight angle by your side.
- Hold this position for 1 minute.
- Return to a sitting position.
7. Special yoga movement for endometriosis: butterfly movement lying on the back (Supta Baddha Konasana)
This relaxing pose calms your nervous system and relieves stress. This will reduce stiffness in your hips, pelvis and inner thighs. It also gently stretches your stomach, which can reduce pelvic discomfort. For extra support, use a knee pad. You can also use a pillow under your chest.
- While sitting, press the soles of your feet together and bring your knees out to the sides.
- Lie on your back.
- Place your arms at your sides or place your hands on your stomach.
- Hold this position for 5 minutes.
8. Special yoga movement for endometriosis: Garland movement (Malasana)
This squat will strengthen your pelvic floor muscles and help relieve pain, cramps, and digestive concerns. It gently stretches your back, hips and thighs, which increases flexibility and blood circulation. For support, you can place a pillow under your heels or hips, or do this pose with your back against a wall.
- Stand with your feet slightly wider than your hips.
- Press your palms together.
- Turn the toes slightly to the sides.
- Bend your knees and slowly lower your hips into a squat position.
- Press your heels into the floor.
- Lift your pelvic floor and lengthen your spine.
- Press your elbows into your thighs to intensify the pose.
- Hold this position for 1 minute.
Tips for practicing yoga with endometriosis
- To get the most out of your yoga practice, pay attention to and respect how you feel each day.
- Pay attention to your physical, mental and emotional reaction to each movement. Use your breath to focus your awareness on any area of discomfort or feeling.
- Avoid poses that put too much pressure on your abdomen, causing pain or worsening symptoms.
- Gundek recommends using props such as bolsters, blankets, and yoga blocks to modify poses and provide support.
This helps reduce muscle spasms, which can occur when we experience pain,” he explains. It gently supports the joints and muscles so that we can be completely relaxed and let go.
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