yoga for Endometriosis


Endometriosis is a chronic medical condition that affects many individuals, causing pelvic pain, discomfort, and other symptoms. Yoga and meditation can be valuable tools in managing endometriosis symptoms, promoting relaxation, reducing stress, and improving overall well-being. The following protocol outlines a series of yoga asanas, meditation techniques, and affirmations tailored to individuals with endometriosis.

Yoga Asanas:

      1. Restorative Goddess Pose (Supta Baddha Konasana):
        • Hold for 2-5 minutes.
        • Focus on deep relaxation, pelvic pain relief, and calming the nervous system.
      2. Supine Spinal Twist (Supta Matsyendrasana):
        • Hold for 1-3 minutes on each side.
        • Improve spinal mobility and relieve abdominal tightness.
      3. Happy Baby Pose (Ananda Balasana):
        • Hold for 1-3 minutes.
        • Release pelvic floor muscles and reduce tension in the hips and hamstrings.
      4. Child’s Pose (Balasana):
        • Hold for 2-4 minutes.
        • Promote relaxation, alleviate tension, and reduce stress.
      5. Legs-Up-the-Wall Pose (Viparita Karani):
        • Hold for 5-10 minutes.
        • Calm the nervous system, improve circulation, and alleviate cramping.
      6. Reclined Hero Pose (Supta Virasana):
        • Hold for 2-4 minutes.
        • Gently stretch the abdomen and pelvis, relieving pain and discomfort.
      7. Reclined Bound Angle Pose (Supta Baddha Konasana):
        • Hold for 2-5 minutes.
        • Calm the nervous system, relieve stress, and gently stretch the hips and pelvis.
      8. Garland Pose (Malasana):
        • Hold for 1-3 minutes.
        • Strengthen pelvic muscles and alleviate pain and digestive concerns.
      9. Thunderbolt or Rock Pose (Vajrasana):
        • Hold for 2-4 minutes.
        • Stimulate acupuncture pressure points and ease menstrual cramps.
      10. Squat (Malasana):
        • Hold for 1-3 minutes.
        • Open the pelvic area, increase flexibility, and improve circulation.

Meditation and Breathwork:

      1. Yoga Nidra:
        • Practice for 10-20 minutes.
        • A guided meditation that alleviates anxiety, depression, and stress.
      2. Baddangullyasana with Sat Nam Kryia:
        • Chant the mantra ‘Sat Naam’ for 1-3 minutes.
        • Inhale and imagine sending energy up through the top of the head.
        • Practice rest afterward to allow the body to regenerate.
      3. Meditation & Kumbhak (holding breath):
        • Start with 3 minutes and work your way up to 8 minutes.
        • Close your eyes, gently gaze towards your brow, and activate the pineal gland to manage stress levels.

Additional Practices:

      1. Forward Bend (Janu Sirasana):
        • Hold for 2-4 minutes.
        • Support reproductive and digestive systems, stimulate organs, and relieve anxiety and menstrual cramps.
      2. Three-Part Breath (Supta Baddha Konasana):
        • Stimulate abdominal organs like ovaries, bladder, and kidneys.
        • Use these poses during times of pain, bloating, or discomfort.
      3. Sufi Grind:
        • Rotate clockwise and counterclockwise for 1 minute each.
        • Improve digestion, relieve constipation, and reduce stress.

Sacral Chakra Affirmation:

      1. Sacral Chakra (Svadhisthana):
        • Close your eyes and focus healing energy into your lower abdomen.
        • Repeat the affirmation: “I love and accept myself exactly as I am right here and right now.”
        • Tap into your Sacral chakra to promote healing in areas affected by endometriosis.

This protocol should be practiced regularly, with a focus on consistency and mindfulness. Always listen to your body, and if you experience any discomfort or pain during these exercises, please get in touch with me.

Amit Pawar

Iyengar Yoga  Teacher