Yoga for Endometriosis & Pelvic Pain Relief: 5 Effective Yoga Asanas

Yoga for Endometriosis & Pelvic Pain Relief

Our body undergoes many necessary and sometimes unwanted changes throughout life. Endometriosis is one of these unwanted changes that can occur in female bodies. One in ten females suffers from this problem.

According to WHO, endometriosis is a gynec disorder affecting as many as 190 million females worldwide. The situation is chronic and causes extreme pain in the pelvic region. 

Treatment and surgery are the commonly preferred solutions to cure the problem. However, there are several other ways to manage the extreme pelvic pain that occurs during this condition. Even after the treatment, post-treatment advice includes exercise and a healthy lifestyle. 

The main problem with endometriosis is that it deeply impacts the body’s immune system. Extreme period bleeding or painful sexual intercourse disturbs the quality of life. 

Mental stress caused by these symptoms disturbs mental harmony, interfering with daily work and activities. Patients can perform low-intensity endometriosis yoga asanas to relieve the discomfort. 

Living an active life by including yoga as a part of your routine has several benefits for this condition. Yoga for endometriosis includes asanas or poses primarily focusing on the pelvic region. 

Along with pain management, it greatly reduces mental stress and promotes better healing conditions. Opting for the right online yoga courses or programs is always the right decision in such situations. 

In this comprehensive write-up, let’s understand the meaning of endometriosis, its symptoms, primary causes, as well as yoga for endometriosis and pelvic pain treatment.

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What is Endometriosis?

The uterus is a crucial organ of the female body. It provides space for the nourishment and growth of the embryo. The inner lining of this muscular organ is known as the endometrium. The condition is called endometriosis, when endometrium tissue grows in the nearby region where it is not supposed to grow. 

What is Endometriosis

Endometrium mostly affects ovaries, fallopian tubes, and other pelvis organs. In rare conditions, the tissues can affect other regions of the body. 

With time, this tissue tends to become stiff and pass away from the body during the menstrual cycle. It causes minor to severe scars inside the organs and disturbs the nerves in that region. These scars and nervous disturbances cause severe pain and disturbed menstrual cycle. 

The condition is very complex. There are rare to no symptoms in the early stage. The irritation, feeling of heaviness, or pain in the pelvic region can rule out endometriosis. 

Suggested Read: What is Hatha Yoga? Benefits, Spiritual Importance, Principles

Common Endometriosis Symptoms and Signs

Symptoms of endometriosis may be prominent in a few people, while the condition can persist without any signs in others. 

Many girls start to experience pelvic pain right from the beginning of the menstrual cycle. As soon as the body starts to release eggs, the cells from the endometrium can transfer to pelvic organs, which can cause endometriosis.

In some females, the symptoms occur continuously. Whereas in other females, the symptoms are cyclic and come and go during different situations. Uteral cramps are the most common symptom of endometriosis. 

Endometrium in ovaries is typically more serious as it affects hormone production and fertility. You can practice yoga for a healthy uterus and ovaries. It should be kept in mind that whether cyclic or acyclic, it has no connection with the seriousness of the problem. 

1. Unusual Pain During Periods

The scar tissues that develop from endometriosis cause burning and swelling during periods. 

2. More Bleeding During Periods

The endometrium lining sheds during the menstruation cycle, and some bleeding during this are normal. The extra lining that develops due to endometriosis causes more bleeding than usual.

3. Longer Menstrual Cycle

Apart from the normal endometrium tissues, extra tissue linings are shed due to endometriosis. As a result, the period’s cycle exceeds the normal time frame.

4. Painful Sexual Intercourse

Penetration during sex causes irritation in overgrown tissues, causing a painful experience. 

5. Exhaustion

Your body release cells to control the damage that endometriosis cause. The immune response causes inflammation and fever that results in tiredness. 

6. Disturbed Bowel Movement

Endometriosis can also affect hormones, resulting in poor digestion and bowel movement. 

 Endometriosis Symptoms

Other conditions like UTI, fibroids, cysts, and PCOD can have similar symptoms. You should always consult a doctor if you have any of the mentioned symptoms. Do not need to get stressed about the situation as the condition is very normal and treatable by medical professionals. 

We always recommend you seek a doctor if any symptoms persist longer than normal. 

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Must Read: Mantra Meditation: Definition, Benefits, and Technique

What Are the Causes of Endometriosis?

There are not any defined causes of endometriosis. It could result from various physical, hormonal, and genetic factors. Let’s talk about the common ones here:

1. Genetic or Hereditary Endometriosis

This condition is genetic in some women. Their chances of getting endometriosis are higher if their mother also faced it. 

2. Autoimmune Conditions

In some cases, the body forgets to destroy the unwanted cells. As a result, the extra lining keeps on developing and causes endometriosis. 

3. Uncontrolled Menstruation

Sometimes the tube carrying menstrual cells and waste enters the fallopian tube. The cells start to grow in those regions and form unwanted tissues. 

4. Surgery of Pelvic Region

During the surgical treatment of the pelvic region, the cells from the endometrium can pass to the nearby areas. 

5. Obesity

The high density of bad cholesterol in the body can increase oxidative stress. This, in turn, promotes the unwanted production of Estradiol, causing endometriosis. 

Science has not found a decisive reason for this condition. The treatment of endometriosis depends upon the root cause following the severity. Doctors may advise medication, therapy, hormonal infusion, or surgery based on the condition. 

Suggested Read: Impact of yoga at an early Stage

Yoga for Endometriosis and Pelvic Pain (Poses That Work)

The most important part of endometriosis is to manage severe pain attacks. This painful experience disrupts mental health and physical capabilities. 

Including some yoga asanas in your workout routine would improve your condition. We have mentioned proven poses of yoga for endometriosis treatment that will significantly help in reducing pelvic pain. 

Respiratory yoga exercises ease the stress and help the body to heal the condition. These will bring down the pain level and improve your condition. 

Yoga can reduce stress in the pelvic muscles. A certain stretch will unlock the organs and reduce pain. 

It will also help you to release stress, manage pain, increase blood and oxygen in the area, decrease inflammation and manage weight. You must note that high-intensity yoga asanas increase body heat and trigger endometriosis. 

Certain yoga poses are beneficial to ease the condition. So, look at the top five yoga for endometriosis relief:

1. Setu Bandhasana

This asana is great for improving blood flow in pelvic muscles. As a result, it reduces inflammation.  Setu Bandhasana is an effective pose of yoga to ease endometriosis and improve fertility. 

It eases the lower back ache caused by endometriosis. Furthermore, the blood flow to reproductive organs also increases.

 Setu Bandhasana

How to do Setu Bandhasana?

  • Simply lie down on the mat.
  • Bend your knees towards your hips.
  • Now gently push up your pelvic floor above the ground.
  • Take support from your should and upper back muscles. 
  • Remain in position for 30 seconds and relax.

2. Vajrasana

It is a suitable yoga pose to release the nerves stuck between pelvic floor muscles. Vajrasana reduces stomach problems that contribute to pain. 

Many women feel pain during pregnancy. Vajrasana is a proven yoga for pelvic pain during pregnancy. It strech your uterus muscles and releases tension from them. As one of the most effective prenatal yoga poses, Vajrasana also reduces stress and anxiety. 


How to do Vajrasana?

  • Sit on the mat.
  • Fold your knees.
  • Put your feet under your hips.
  • Do not point your ankles in an inward position. 
  • Keep sitting in the same position as long as you feel comfortable. 

Also Read: Benefits of Ujjayi Pranayama 

3. Malasana

It helps to balance out the hormonal imbalance in the body. You can practice this yoga for pelvic pain relief and strengthen your reproductive system. 

Malasana yoga for endometriosis

How to do Malasana?

  • Stand with your feet a bit wider than your shoulder.
  • Keep your ankles in an outward direction. 
  • Now go down in a squat position.
  • Hold the position for 20 to 30 seconds.
  • Get back in a normal position. 

4. Adho Mukho Svanasana

This asana improves blood circulation in the uterus and eases cramps. It also releases the cramped and twisted pelvic floor muscles. Adho Mukho Svanasana is a good yoga treatment for normalizing irregular period cycle.

Adho Mukho Svanasana for  endometriosis

How to do Adho Mukho Svanasana?

  • Get down in the push-up position.
  • Bring your hand and legs towards each other.
  • Create a triangle pose and pull your pelvic region away from the floor. 
  • Do not overstretch, as it can cause a problem with the lower back. 
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5. Supta Virasana

This asana stretches your abdominal muscles. It is considered an effective pelvic yoga exercise to release cramps that decrease pain.

Supta Virasana for Endometriosis

How to do Supta Virasana?

  • Sit down on the mat.
  • Now get into the vajrasana position. 
  • Take a few deep breaths.
  • Start bending your body backward toward the ground.
  • Keep a check that your hips and pelvis do not touch the floor.
  • If you are a beginner, then keep a pillow beneath your hips. 

Also Read: Guide to Pratyahara Yoga

FAQs Related to Endometriosis Yoga

1. What is the meaning of Endometriosis?

Endometriosis is a medical condition where endometrial tissues grow on other nearby organs. It causes pelvic pain in women. 

2. Why does Endometriosis happen?

There are many causes of endometriosis, like genetic problems, irregular menstrual cycle, retrograded menstrual cycle, etc. 

3. How much endometrial thickness is required for conceiving?

4 mm to 8 mm.

4. How much endometrial thickness is normal?

Greater than or equal to 5 mm. 

5. How much endometrial thickness is required for IVF?

6 mm to 8 mm thickness shows positive results in IVF.

6. Which yoga to do during periods?

Yoga asanas like Vajrasana, Upavistha Konasana, Supta Baddha Konasana, and Janu Sirsasana are good during periods. 

7. Does yoga reduce endometriosis and pelvic pain?

Yes, yoga reduces endometriosis and pelvic pain.

8. Will endometriosis cause weight gain?

It doesn’t increase body weight. 

9. How much endometrial thickness is required for IUI?

8 mm to 15 mm.

10. Are endometriosis and PCOS related?

No, they are not related.

11. Will endometriosis affect pregnancy?

It depends on the root cause of endometriosis. Some women face complications during pregnancy, while others don’t. 

12. Which hormone causes endometriosis?


13. How long does endometriosis pain last?

The pain can be continuous and last until you go for the endometriosis treatment. It can also be cyclic, which comes and go. 

14. Is pelvic pain a sign of pregnancy?

No, it is not a sure sign of pregnancy. 

15. Where does pelvic pain occur?

Below the belly button. 

16. Is yoga good for endometriosis?

Yes. Yoga poses for endometriosis and pelvic pain help to relax pain and reduce symptoms.

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Yoga is a rejuvenation of the body and mind, providing mental relief. Mental pleasure is the key to curing any bodily disorder. Performing yoga for a single day won’t benefit you. Try and adopt yoga as part of your lifestyle. You can choose offline or online yoga courses to get consistent and learn from yoga gurus. 

Yoga will relax your body and decrease the trouble caused by the condition, allowing you to live your routine life.

We have provided you with the best yoga for endometriosis and pelvic pain. You can visit our blogs to learn more about these yoga asanas. Always visit a doctor if you feel your condition is deteriorating. 


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