Pain from endometriosis is like a knife to the abdomen. Are you willing to do anything to get rid of it? Natural remedies are simple but effective ways to tackle the pain. Specifically, yoga has a simple solution to the problem.
Read on to know what endometriosis is and how yoga can treat it.
What Is Endometriosis?
Endometriosis is a painful, chronic abdominal condition affecting many women across the globe. The inner uterine tissue layer sheds during menstruation. In someone with endometriosis, the tissue escapes into other body cavities. By its nature, this tissue will also shed cyclically. This causes immense pain, bloating and discomfort. The condition is one of the leading causes of infertility in women and is further aggravated by stress and anxiety. Endometriosis is either inherited or caused by a faulty immune system (1).
Yoga As A Remedy:
Yoga and its structured approach towards the body reduce the symptoms of endometriosis while improving the body’s general functioning. Women who tried yoga for decreasing pain also observed that their condition has improved considerably through healing. Controlled breathing exercises decreases anxiety, promoting a general sense of well-being. Yoga eases menstrual pain, improves fertility and aids hormonal balance.
Here are a few basic yoga poses that you can try to relieve endometrial pain.
1. Butterfly Pose:
The butterfly pose, called Baddha Konasana, opens up the hips and pelvic area. It soothes menstrual pain and enhances fertility.
1. Start with your legs extended before you and focus on your breathing.
2. As you exhale, bend the knees and pull them inwards with the heels facing the pelvis.
3. Press the soles of your feet firmly together and let the knees drop to the sides.
4. Hold the toes with your fingers and bring the heels as close to the groin area as possible.
5. Without forcing the knees to the floor, push them down as much as you comfortably can.
6. Hold the pose for 5 minutes and restore the legs to a reclining position.
2. Goddess Pose:
The goddess pose is one of the best poses for relieving menstrual discomfort. Also called the Supta Baddha Konasana, the pose stimulates the abdominal organs and stretches the groin muscles.
1. Begin by taking the butterfly pose as described earlier.
2. From the butterfly pose, lean backward using your elbows for support.
3. Now, slowly lower yourself all the way towards the floor so that your back is aligned with the ground.
4. Breathe deeply and hold the position for 5 to 10 minutes. To sit up, roll over to the side.
3. Reclined Hero Pose:
The reclined hero pose, or Supta Virasana, is good for the digestive and reproductive organs. The pose highly benefits the groin and decreases menstrual pain as well.
1. Kneel down on the floor with feet apart and knees together.
2. Your feet should be placed wider than your hips while the top of each foot is firmly touching the floor.
3. Now, lean back and sit between your feet. Ensure both the bones of the buttocks are evenly supported on the floor.
4. If you cannot support yourself on the floor, you can use a mat to make yourself comfortable.
5. Here, lean on your back and fold your hands and place them above your head.
6. Use the arms for support, exhale and push back towards the floor.
7. Hold the position for at least a minute or more if comfortable.
4. Shoulder Stand:
The shoulder stand helps alleviate many symptoms associated with endometriosis. It balances the thyroid hormone production, soothes the nervous system, reduces constipation and helps to sleep restfully.
1. Lie down on your back. Breathe deeply and as you exhale, bend your knees and bring them towards your chest.
2. Place your hands at your side, with the elbows close to the body.
3. Using the hands for support on your lower back, bring your legs up towards the ceiling.
4. You can slowly bring one leg up followed by the other one.
5. Press the elbows on the floor and support your weight on the shoulders and upper arms.
6. Your toes are now pointed upwards and aligned over your chest.
7. Continue breathing for 5 minutes while you hold the position.
This pose is not advised for women undergoing their menstrual period.
5. Wide Angle Seated Forward Bend:
This pose is a full body stretch and is a perfect stimulant to your abdominal organs. It also relaxes you and helps relieve stress.
1. Sit down on the floor with the back straight and legs before you.
2. Now, spread the legs out as far as possible until you can feel the stretch.
3. Keep your toes pointed upwards, and the legs pressed firmly against the floor.
4. Slowly, bend at the waist, keeping the upper body straight and aligned.
5. Use your hands to touch either side of your toes and bend as much as you comfortably can.
6. Hold the pose for at least a minute.
These are some of the common poses used in the management of endometriosis. There are more for those willing to practice yoga. Do you think the post has helped you? Do let us know with a comment below.