Endometriosis isn’t just about tough periods. It is a full-body experience: pelvic pain, backaches, bloating, exhaustion, and those mood swings that crash your day or steal your sleep. Medical care matters, of course, but a big part of living with endometriosis is learning how to feel a little better in your own skin every single day.
That is where Yoga steps in.
What Exactly Is Endometriosis?
Here is the short version if you are new to endometriosis: it is an inflammatory, hormone-fueled condition where tissue, kind of like what lines your uterus, starts growing where it shouldn’t. That means pain, stiffness, and discomfort, especially down low in your pelvis. Gentle yoga can give your body some much-needed relief. These movements, along with slow breathing, help unknot tense muscles, boost blood flow, cool down inflammation, and give your nervous system a break, all without pushing you too hard.
Also Read: Endometriosis 101: Causes, Symptoms And How Diet Helps To Manage It?
How Does Yoga Help With Endometriosis?
Pain from endometriosis comes from inflammation, tangled-up hormones, weak blood flow, and muscles that just won’t relax, especially in your hips, pelvis, and lower back. Stress piles on and turns up the volume on everything.
Yoga goes after both the pain and the stress. Here is how it helps:
Moves blood where it needs to go, especially to your pelvic organs
Relaxes tight hips and the pelvic floor
Lowers inflammation and helps with congestion
Helps you pay attention to your body and handle pain better
Actually helps you relax and sleep
Let us look at five yoga poses that take the edge off pelvic pain and help your body feel supported. Even if you have never unrolled a yoga mat in your life, that is fine; these are easy, beginner-friendly moves. So, find a little space, take a breath, and give yourself a moment just for you.
5 Yoga Poses To Remedy Endometriosis
Bound Angle Pose (Baddha Konasana)
How to do it?
Sit up tall, bring the soles of your feet together, and let your knees drop out to the sides. Grab your feet or ankles. Inhale and lengthen your spine; exhale and soften. Stay for a minute or two, breathing slow and steady.
Benefits:
Opens your hips and pelvis, gets blood flowing to your reproductive organs, and soothes those stubborn cramps and stiffness.
Reclining Butterfly (Supta Baddha Konasana)
How to do it?
Lie on your back, bring your feet together, and let your knees fall apart. Throw a pillow under each knee if you want. Rest one hand on your belly, the other on your chest, and just breathe for a few minutes.
Benefits:
Melts tension in your pelvis, quiets your nerves, eases cramping, and helps balance hormones.
Child’s Pose (Balasana)
How to do it?
Kneel, sit back on your heels, and fold forward, arms stretched out or by your sides. Rest your forehead on the mat. Stay for at least a minute, longer if it feels good.
Benefits:
Gently stretches your back and hips, lets pelvic pressure ease off, and brings some comfort during a flare.
Cat–Cow (Marjaryasana–Bitilasana)
How to do it?
Start on your hands and knees. Inhale, drop your belly, and lift your chest (Cow). Exhale, round your spine, and tuck your chin (Cat). Move back and forth about 8–12 times, matching your breath.
Benefits:
Keeps your spine loose, releases tension in the pelvis, massages your belly, and helps with bloating and lower back pain.
Legs Up the Wall (Viparita Karani)
How to do it?
Sit sideways next to a wall, lie down, and swing your legs up. Let your arms rest at your sides. Close your eyes, breathe deeply, and just hang out for a few minutes.
Benefits:
Takes the pressure off your pelvis, improves circulation, calms swelling, and soothes your whole nervous system.
Tips for Doing Yoga with Endometriosis
Go easy on yourself, especially during a flare
Stick to gentle, restorative poses, not hardcore core workouts
Use props like pillows and bolsters for support
Pair yoga with foods that fight inflammation
Show up consistently, even if it is just a few minutes each day
Try meditation to help handle chronic pain and stress
Who Should Try This Routine?
Women living with endometriosis
Anyone dealing with chronic pelvic pain or heavy periods
People with hormone imbalances
Anyone looking for gentle, non-invasive pain relief
Precautions
Skip deep twists and anything that puts serious pressure on your belly. When you are on your period, avoid strong inversions. Don’t force hip openers; ease in, and stop if something feels wrong. If pain gets worse, take a break. And if your symptoms are intense, check with your gynaecologist before starting yoga.
Conclusion
Endometriosis doesn’t just vanish, but the pain doesn’t have to call all the shots. Gentle yoga gives you a way to ease pelvic tension, quiet inflammation, and find a little comfort. Take it slow, breathe deep, and let yourself feel at home in your body again, one simple pose at a time.
Even just 15–20 minutes of restorative yoga, practised often, can make a big difference, with less pelvic pain, more emotional steadiness, and a stronger sense of well-being. Move slowly, pay attention to what your body is telling you, and let healing happen at its own pace. Your pelvis needs patience and care, and yoga offers both.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4934977/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6113010/
- https://www.frontiersin.org/articles/10.3389/fendo.2021.684261/full
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