The Best Yoga Poses for Endometriosis

Looking for relief from endometriosis pain? You’re not alone! This article outlines the best yoga poses to ease your discomfort. With regular use, these poses can help you reclaim control and find relief.

Quick facts: Best Yoga Poses For Endometriosis

  • ✅ Child’s Pose (Balasana) – Can relieve pain and tension in the lower back and abdomen, as well as help reduce fatigue and improve circulation (Yoga Journal).
  • ✅ Seated Bound Angle Pose (Baddha Konasana) – Helps to improve the flexibility of the hips, reduce cramping in the abdomen, and increase circulation (Yoga International).
  • ✅ Supported Bridge Pose (Setu Bandha Sarvangasana) – Can help relieve pain in the lower back and abdomen, as well as improve digestion (Yoga Journal).
  • ✅ Reclined Single Leg Stretch (Supta Padangustasana) – Can help reduce pain and cramping in the abdomen and lower back, as well as improve circulation and digestive system functioning (Yoga International).
  • ✅ Cat Pose (Marjaryasana) – Helps to massage the abdominal organs, reduce stress and tension, and improve flexibility in the spine and hips (Yoga Journal).


Yoga is a great way to help people cope with the pain and discomfort associated with endometriosis. It can help to reduce pain, improve flexibility, and provide a sense of emotional wellbeing.

This article will provide an introduction to the best yoga poses for endometriosis. Each pose has been chosen for its ability to ease symptoms associated with the condition and improve overall health. In addition to helping with endometriosis symptoms, these poses are also beneficial for relieving stress, improving circulation, and increasing energy levels.

Ultimately, this article seeks to provide you with the knowledge and confidence you need to get started with your own practice. While each pose can be beneficial in its own way, it’s important to remember that everyone’s body is unique – so it’s always important to listen closely to your body when practicing yoga for endometriosis.

Benefits of Yoga for Endometriosis

Research has found that the practice of yoga can be extremely beneficial for those suffering from endometriosis. Yoga helps to reduce stress and fatigue, both of which are common symptoms of endometriosis, as well as providing a range of other medicinal benefits.

Let’s explore the best poses for endometriosis sufferers and how they can help:

Improved circulation

Yoga can be beneficial for women with Endometriosis by improving circulation. Improved circulation can help reduce inflammation and chronic pain associated with Endometriosis.

Some of the best yoga postures to improve circulation are those that increase heart rate, such as Sun Salutations, poses that strengthen the core, and poses that open up the hips, chest and back. When practicing these postures, it is important to focus on releasing tension in the body and breathing deeply. A regular practice of yoga for Endometriosis may help to reduce fatigue, improve digestion, strengthen immune system and increase energy levels.

Additionally, there are certain poses which may help in relieving some of the specific symptoms associated with Endometriosis such as abdominal cramping or pain during menstruation.

Reduced inflammation

Yoga can be a great way to reduce inflammation and physical pain experienced from endometriosis. Studies have shown that women who practice yoga regularly during their period of suffering from the condition experienced less physical pain, intense menstrual cramps and overall discomfort when compared with those who didn’t practice yoga. Furthermore, research also indicates that with regular yoga practice, endometriosis sufferers had lower levels of inflammation in their bodies, which helped to reduce symptoms associated with the condition.

By practicing specific poses designed to target areas of concern related to endometriosis – such as backbends, twists and forward bends – it is possible to improve circulation in the pelvic area and promote better pelvic floor function. In addition, certain poses such as Child’s Pose or Cat-Cow Pose can help relax tense muscles around the abdomen which can decrease abdominal cramping caused by this condition. Additionally, yogic breathing techniques may help improve respiration as well as reduce stress levels that tend to increase when dealing with chronic health issues such as endometriosis.

Improved digestion

Yoga is beneficial for endometriosis because it can help to improve digestion, relieve stress, and reduce inflammation. A healthy digestive system is essential to a healthy mind-body connection and can reduce the likelihood of endometriosis flare-ups.

When practicing yoga, poses such as twists (or Marichyasanas) help massage the inner organs, stimulate digestion, and remove blockages that can lead to discomfort. In addition, incorporating breathing exercises (or Pranayama) into your routine helps to increase air circulation throughout your body which in turn helps with digestion. This leads to improved nutrient absorption and waste elimination. All of these benefits can contribute to a healthier overall well-being which may result in less pain and discomfort from endometriosis flare-ups.

Poses for Endometriosis

Yoga can be a great way to manage the symptoms of endometriosis. Practicing yoga can help reduce pain, reduce stress, and improve overall wellbeing. Different poses can have different benefits, and it is important to find the right poses for your specific needs.

In this article, we will discuss the best yoga poses for endometriosis:


The Cat/Cow pose is one of the best yoga poses for endometriosis. It is a gentle, low-impact stretch that helps to ease cramps, pain and tension in the pelvis.

To come into this posture, begin on your hands and knees in table pose. As you inhale, arch your back and lift your head and tailbone towards the sky (cow pose); as you exhale, round your spine (cat pose). Maintain these alternating cat and cow poses for about 10 rounds of breath or 30 seconds. This will help to improve flexibility in your hips and spine while stretching the abdominal muscles at the same time.

It will also help to increase circulation throughout your abdomen—which can help relieve endometriosis flare-ups—and will relax tense muscles to reduce pelvic pain during menstruation.

Child’s Pose

Child’s Pose is a basic yoga pose that is beneficial for both beginners and experienced yogis alike. Child’s Pose is considered to be a restorative pose and can help strengthen the lower back and reduce tension. It can also help relieve stress, improve posture, and provide relaxation.

This pose can be particularly beneficial for people suffering from Endometriosis as it helps gentle stretching of the hips and groin area which can help to reduce pain associated with pelvic inflammation often caused by endometriosis.

To perform Child’s Pose, begin in a seated position on your yoga mat with your legs straight in front of you. Gently fold forward until your forehead touches the floor and bring your arms alongside your body with palms facing up towards the sky. Hold this pose for up to one minute while breathing deeply to further relax into the pose.

Reclined Bound Angle Pose

Reclined Bound Angle Pose, or Supta Baddha Konasana in Sanskrit, is an excellent pose for easing the pain and discomfort caused by endometriosis. It is an active and passive move that stretches out the hips and opens up the groin and abdomen to increase circulation in this area.

To practice Reclined Bound Angle Pose, start lying on your back with your knees bent and soles of the feet together. Allow yourself to breathe deeply into this pose, paying special attention to relaxing any tension in these areas. You can use a yoga strap around your feet if they don’t reach each other easily. Hold this pose for 3-5 minutes.

Reclined Bound Angle Pose is also very beneficial because it stimulates the pelvic floor muscles which are important for relieving menstrual cramps as well as preventing incontinence issues that many women with endometriosis experience.


Yoga can offer relief to women with endometriosis who are struggling with pain and fatigue. Yoga poses provide a gentle and mindful approach to stretching tight muscles, relieving stress, and increasing flexibility.

Although many poses from any type of yoga practice can be beneficial for managing endometriosis symptoms, some are particularly helpful in strengthening the pelvic area, improving balance and posture, releasing tension from lower-back or hip muscles, or to aiding relaxation. Doing basic yoga postures such as Cat/Cow pose (Marjaryasana/Bitilasana), Cobra pose (Bhujangasana), Bridge pose (Sethu Bandhasana), Child’s Pose (Balasana), Pigeon Pose (Kapotasana) will help reduce the symptoms of endometriosis over time.

It is recommended that women already dealing with this condition slowly introduce themselves to yoga and only choose those poses they feel comfortable doing in order to get the best results. Furthermore, it is important to remember that practicing yoga should not replace medical advice or treatment for endometriosis; however it should complement it by focusing on improving physical strength as well as emotional balance.

FAQs about: Best Yoga Poses For Endometriosis

Q: What yoga poses are best for endometriosis?
A: Yoga poses such as Bow, Reclined Bound Angle, Cat-Cow, and Child’s Pose are great for easing endometriosis symptoms as they relax the body and reduce tension in the abdominal area.

Q: How often should I practice yoga for endometriosis?
A: Yoga should be practiced regularly, ideally 3-4 times a week. It is important to note that each individual with endometriosis may need different amounts of yoga depending on her symptoms and health condition.

Q: Is there anything else I should do alongside yoga for endometriosis?
A: Alongside yoga, it is important to practice stress management techniques and get adequate rest. Eating a nutritious diet and engaging in moderate exercise can also help to reduce symptoms of endometriosis.

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