Yoga Positions to potentially relieve Endometriosis discomfort
Endometriosis, a chronic condition that causes tissue similar to the lining of the uterus to grow in other areas of the body, can lead to pain, internal scarring, adhesions, and potential infertility. While yoga cannot eliminate the condition itself, it can help manage the pain. Here are seven yoga poses that may provide relief:
- Supine Spinal Twist - This pose is beneficial for releasing a stiff spine and loosening up the lower belly, providing relief from constipation and bloating. To perform, lie on your back, bring both knees towards your chest, let them fall to the left, and hold the position while looking to the right. Repeat on the other side.
- Happy Baby Pose - This pose loosens the pelvis and provides a massage-like motion for the endometriosis-pained lower back. To do this, lie on your back, bend your knees and grab the outsides of your feet, pulling them towards your armpits.
- Child's Pose - An easy way to relieve tension in the torso and lower back, especially for those in serious pain. To perform, kneel on the floor, touch your big toes together and sit on your heels. Extend your arms straight in front of you, lower your forehead to the floor, and hold the position. For added support, use a pillow or cushion.
- Legs-up-the-Wall Pose (Viparita Karani) - This pose provides a major boost in tension-melting circulation. To do this, lie on your back with your legs extended upward and resting on the wall. Scooch close to the wall so your hips are also against it. Rest hands on your belly or let arms fall open with hands at your sides.
- Reclined Hero Pose (Supta Virasana) - This pose helps stretch out the torso to relieve bloating and pelvic pain. To perform, kneel on the floor with your knees pressed together and feet wider than hip-width apart. Rest your butt on the floor between your feet and slowly lean back using your arms for support. Gently set arms down against your body.
- Reclined Bound Angle Pose (Supta Baddha Konasana) - Good for stretching out the lower back and groin. To do this, lie flat on your back, bend knees and bring the soles of your feet together, draw heels toward your butt until you feel a nice stretch, hold for several seconds, then start again.
- Garland Pose (Malasana) - This pose helps strengthen pelvic muscles and relieve endo-related cramps. To perform, stand with feet wider than your hips, shift your feet so heels point in and toes point out, sink into a low squat, press elbows toward the inner part of your knees and bring palms together, bring chest forward to touch your thumbs.
Remember, it's important to listen to your body and lean on yoga props for support when needed. Sometimes a pillow behind your neck or a cushion under your knees makes all the difference. When experiencing an endo flare-up, avoid any yoga pose or treatment method that feels painful or super shaky. Avoid poses that put pressure on your belly, cause back pain, or seem to make your symptoms worse.
A 2017 study found that a combination of yoga poses, breathing exercises, and pain-relieving medication soothed pain more than the pain relievers alone for women with chronic pelvic pain. Yoga as part of physiotherapy can also improve mobility in the affected area and reduce stiffness caused by lesions.
As with any exercise or treatment, consult with a healthcare professional before starting a yoga routine for endometriosis pain relief.
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