Yoga poses to help with endometriosis pain.
In Irish fashion news, we take a look at the best Yoga poses to help with endometriosis pain. You may have heard about endometriosis before. In case you don’t know, it is a chronic gynaecological that affects millions of people worldwide.
Though it can occur at any age, it typically shows up during a person’s reproductive years, which are usually from 15 to 49. By reading through this list, you will know the best yoga poses to help with endometriosis pain.
If you are one of those people who live with endo, we do not need to tell you how painful it is. And part of managing this condition centres around managing the pelvic pain that usually accompanies it.
But there is some promising research that shows that yoga can have a positive impact on managing your endo.
This is because it can ease symptoms of endometriosis and improve your overall wellbeing. It can also be used to reduce pain, relieve tension and promote and encourage relaxation.
Yoga can also help you to manage your stress levels as well as develop mindfulness. By reading through this list, you will know the best yoga poses to help with endometriosis pain.
But we should stress that yoga will not cure you of endo. So, you should not think that it is a magical solution that will stop your pain and discomfort.
Instead, it can help you to manage them so that they are not debilitating. If you want to know the best yoga poses to help with endometriosis pain, keep on reading.
What Is Endometriosis?
Endometriosis is a condition that affects a lot of people. It causes tissue that is similar to the lining of your uterus, endometrial-like tissue to grow outside of your uterus.
This tissue can often grow on your ovaries, bladder or your bowel. But it can also be found in your recto-vaginal septum, fallopian tubes, and the tissue that lines your uterus. This tissue does not usually grow outside of your pelvic area. However, there is a possibility that it could.
What Are The Main Symptoms Of Endometriosis?
Symptoms of endo can range from mild to severe. And it is also possible to have endometriosis without having any symptoms. Typically, pain is the most common symptom.
Some symptoms of endometriosis include:
- Painful periods
- Bleeding in between periods
- Prolonged periods or ones at short intervals
- A heavy flow with thick blood clots
- Pain during ovulation
- Pain during or after sex
- Pain in your back, pelvis or legs
- Cramping
- Fatigue
- Uncomfortable bowel movements
- Bloating, vomiting or nausea
- Headaches during your period
How Yoga Can Impact Endometriosis And Pelvic Pain
When you live with endometriosis, it can affect your mental, physical and emotional state. Yoga offers many benefits such as relieving tension and alleviating stress and pain.
Gentle, restful poses can help soften and relax the muscles around your pelvis and hips, which can create space and relieve tension.
Are There Any Risks Of Doing Yoga For Endometriosis Pain?
Generally speaking, it is safe to practice yoga when you have endo. However, you should avoid vigorous yoga practices like Ashtanga or hot yoga as these can make your symptoms worse.
Listen to your body and what it is telling you. And if you have recently had surgery, we recommend talking to your doctor before trying any yoga pose.
To protect your healing tissues, try to avoid positions that put pressure on your abdomen or surgical site.
This includes lying on your stomach, bringing your knees up to your chest or compressing your abdomen. Also, avoid twisting positions until your doctor clears you.
Restorative Goddess Pose
This pose is relaxing, gentle and help relieve any pelvic pain, tightness in your abdomen and balances out your nervous system. It also opens your chest wall, hips and inner thighs.
First, place a bolster under your thighs, just below your sitting bones. You can use yoga blocks or a cushion to create an incline support.
Lie down with your spine supported by the cushion and relax your arms down at your sides. Focus on breathing deeply and hold this pose for around 5 minutes.
Child’s Pose
This gentle pose promotes relaxation and awareness of your body. It will gently stretch out your hips, spine and glutes, which can help to alleviate stress, tension and cramping.
To start, get on your hands and knees. Next, lower your hips and place them on your heels. place your knees together or slightly wider than your hips. Fold forward and extend your arms out in front of you. Hold this pose for about 5 minutes.
Legs Up The Wall Pose
You may have seen people do this pose online. And there is a good reason to try it. It has a calming effect on your body, improves blood circulation, alleviates cramping and softens your pelvic muscles.
First, sit on the floor with your right side against the wall. Next, lift your legs and place them against the wall as you lie on your back.
Place your hips next to the wall or slightly away if it feels more comfortable. You can also place your arms on your stomach. Close your eyes and hold this position for around 15 minutes.
Reclined Hero Pose
This pose will gently stretch out your abdomen and pelvis. It also helps to relieve any pain, bloating or discomfort.
It can be a little intense so you can focus on one leg at a time. to support your head and neck, use a cushion or block to create an incline support.
First, start in a kneeling position with the insides of your knees together. Next, move your foot wider than your hips, with the tops of your feet touching the floor and big toe turned in towards the centre.
Rest your butt on the floor between your feet and lean back. You can use your elbows to support you. Gently ease your way onto your back and place your arms at your sides at a slight angle. Hold for a minute and return to a seating position.
Reclined Bound Angle Pose
This pose is super relaxing and calms down your nervous system, relieving any stress. It will alleviate any tightness in your hips, pelvis and inner thighs. And it can also stretch out your stomach, helping to reduce any discomfort in your pelvis.
While you are seated, press the soles of your feet with your knees out to the sides. Next, lie down on your back and place your arms on your belly or at your sides.
Hold this position for around 5 minutes and focus on your breathing. You can also use a cushion under your knees for more support.
Garland Pose
This squat pose will help to strengthen your pelvic muscles. It also can help to relieve pain, cramping and digestive issues.
This pose gently stretches out your lower back, hips and thighs, which can increase flexibility and circulation.
Firstly, stand with your feet slightly wider than your hips. Press your palms of your hands together. Turn your toes out to the side slightly.
Then, bend your knees and slowly lower your body into a low squat. Press your heels into the floor and lift your pelvic floor, elongating your spine.
You can deepen your pose by pressing your elbows into your thighs. Try to hold this pose for a minute.
To make things easier, you can place a yoga block or cushion under your heels and hips or do this pose with your back against the wall.
Yoga Nidra
In case you do not know what this is, we’ll tell you. Yoga Nidra is a guided meditation that you can do lying down.
It is used to alleviate any signs or symptoms of stress, anxiety or depression. And it can also help you manage chronic pain, release any tension you feel and improve your quality of sleep.
Tips For Practicing Yoga With Endometriosis
When it comes to your endometriosis, it is important to monitor how you are feeling every day. You know your body better than everyone else so do not push yourself if you feel discomfort or pain.
Take note of your physical, mental and emotional response when you are in each pose. Use your breath and focus your awareness on any areas of discomfort or sensation.
Avoid poses that will put pressure on your abdominals, cause you pain or make your symptoms worse. You can use blankets or yoga blocks to alter poses and provide you with support.
This can help to decrease muscle guarding, which happens when we are in pain. Using tools like blankets or blocks can support joints and muscles so you can relax into a pose.
As we’ve mentioned before, you know your body like no one else. So, pay attention to what it is telling you.
What’s The Main Takeaway?
If you have endometriosis, there are ways to create a plan to manage your symptoms and avoid complications with your doctor.
Boasting a wide range of mental, physical and emotional benefits, yoga can be used to manage your endometriosis symptoms.
And along with the gentle yoga poses in this list, you can also learn meditation, relaxation and breathing techniques.
However, if your symptoms are severe, it is worth talking to your doctor before implementing yoga into your life. But we hope these poses are helpful.
Yoga poses to help with endometriosis pain. Irish fashion news
