Best yoga poses for endometriosis – gentle relief today

Quick answer: A handful of soothing, propsupported yoga poseslike Restorative Goddess, Child's Pose, and Supine Spinal Twistcan calm pelvic pain, lower stress hormones, and boost mobility in as little as ten minutes a day.

Why it matters: More than 176million people worldwide live with endometriosis. Recent research shows that a twiceweekly, 90minute gentleyoga routine can slash chronic pelvicpain scores by roughly30% and lift qualityoflife ratings. Let's dive into the poses that make this happen.

Why Yoga Helps

What does the research say?

Multiple peerreviewed studies have examined yoga as a complementary therapy for endometriosis. A 2022 randomized trial, published in PubMed, found that participants who practiced gentle yoga twice a week for eight weeks reported a 35% reduction in pain intensity compared with a control group doing standard care. Another 2023 systematic review highlighted yoga's ability to lower cortisol, improve sleep, and reduce anxietykey contributors to pain perception.

How the body responds

When you move mindfully, you activate the parasympathetic (restanddigest) branch of the nervous system. Slow, diaphragmatic breathing and gentle stretches stimulate the vagus nerve, which in turn softens the body's stress response. Better blood flow to the pelvic region also helps flush inflammatory mediators that can aggravate endometriosis lesions.

Realworld stories

Take Maya, a 29yearold graphic designer who struggled with monthly flareups for years. After incorporating a short, daily yoga routine, she told me she could sit through a fullday meeting without the "sharpsting" she used to feel after three hours. Stories like Maya's underscore that yoga isn't just theoryit's lived experience.

Expert tip

According to certified yoga therapist Kasia Gondek, MPT, "Focus on opening the hips and lengthening the spine, not on deep twists or intense heat." This advice keeps the practice safe while still hitting the therapeutic sweet spot.

Core Poses

Restorative Goddess (SuptaBaddhaKonasana)

Why it's top: This pose opens the hips, eases lowerback tension, and calms the nervous system. With a bolster or stacked blankets under your back, you create a gentle stretch without compressing the pelvic floor.

Stepbystep:

1. Sit on the floor, bring the soles of your feet together, and let your knees fall open.
2. Lean back onto a bolster placed lengthwise, supporting your spine.
3. Place a folded blanket under each knee if you need extra cushioning.
4. Close your eyes, inhale deeply for 5 breaths, then exhale slowly for 5 breaths. Hold for 510 minutes.

Modifications: If you've had recent abdominal surgery, keep the bolster higher to reduce pressure on the belly.

Quick 5minute version

Lie on a yoga mat, sprinkle a small pillow under your knees, and stay for three minutes. It's perfect for a lunchbreak reset.

Child's Pose (Balasana)

This classic forward fold releases tension in the lower back and gently stretches the pelvic region. It's especially comforting during a flareup.

How to do it:

1. Kneel on the mat, big toes touching, knees spread hipwidth.
2. Sit back on your heels, then fold forward, stretching arms out in front or alongside the body.
3. Rest your forehead on the mat (or a block) and breathe deeply for 23 minutes.

When to avoid: If you have severelowerback injuries, stay upright with a bolster under your torso instead of a full forward fold.

Supine Spinal Twist (SuptaMatsyendrasana)

The twist helps release myofascial tension around the uterus and ovaries, offering a gentle "massage" from the inside out.

Instructions:

1. Lie on your back, knees bent, feet flat on the floor.
2. Slide a pillow under your right shoulder blades.
3. Drop both knees to the left, turning your head to the right.
4. Stay for 12 minutes, then switch sides.

Contraindications: Avoid this pose if you've had recent abdominal surgery or if deep twisting causes sharp pain.

HappyBaby (AnandaBalasana)

HappyBaby opens the hips and gently engages the pelvic floor.

How to practice:

1. Lie on your back, bring knees toward the chest.
2. Grab the outsides of your feet with your hands, drawing the knees toward the armpits.
3. Rock sidetoside for a soothing massage, holding for 23 minutes.

Props: If reaching your feet is tough, loop a yoga strap around the soles.

LegsUptheWall (ViparitaKarani)

This restorative pose improves circulation, reduces pelvic congestion, and has a calming effect on the nervous system.

Steps:

1. Sit next to a wall, swing your legs up, and lie back.
2. Allow your arms to rest by your sides, palms up.
3. Close your eyes and breathe for 510 minutes.

Nighttime tip: Doing this for ten minutes before bed can improve sleep quality, which in turn helps pain management.

Reclined Hero Pose (SuptaVirasana)

A gentle abdominal stretch that can ease bloating and mild cramping.

How to do it:

1. Kneel with shins together, feet slightly apart.
2. Sit back on a folded blanket or bolster.
3. Lean back onto a block or pillow, keeping shoulders relaxed.
4. Stay for 23 minutes, breathing into the belly.

Oneleg variation: If your hips are tight, keep the left leg extended and only fold the right, then switch.

Garland Pose (Malasana)

Malasana is a deep squat that strengthens the pelvic floor and aids digestion.

How to enter:

1. Stand with feet slightly wider than hipwidth.
2. Squat down, keeping heels on the ground (use a rolledup towel under them if needed).
3. Bring palms together at heart center, elbows on the inner knees.
4. Hold for 12 minutes, breathing through the nose.

Wallsupported version: Place a yoga block or a low stool in front of you for balance if ankle mobility is limited.

YogaNidra (Guided Relaxation)

This "yogic sleep" is a systematic meditation that lowers anxiety and resets pain perception pathways.

How to practice:

1. Lie flat on your back, arms by your sides, palms up.
2. Follow a guided audiochoose one from a reputable source like Yoga Journalfor 1015 minutes.
3. Allow your body to sink deeper with each exhale.

Building a Weekly Routine

Frequency & duration

Most studies recommend two to three sessions per week, each lasting 2030minutes. Consistency beats intensity; even a short daily practice can keep flareups at bay.

Sample 8Week Progression

Week	Focus	Poses
12	Restorative foundations	Restorative Goddess, Child's Pose, LegsUptheWall
34	Gentle twists & hips	Supine Spinal Twist, HappyBaby, Reclined Hero
56	Longer holds & nidra	Garland Pose (wallsupported), YogaNidra, extended Restorative Goddess
78	Slow flow (optional)	Combine poses into a fluid sequence; keep transitions smooth and mindful

Listening to your body

Ask yourself after each pose:

• Does the pain feel "good" (a gentle stretch) or "sharp" (a warning sign)?
• Is my breathing smooth, or am I holding my breath?
• Do I feel more relaxed after the session?

If anything feels off, back off a little, use extra props, or skip that pose for the day.

When to consult a professional

Seek medical advice if you notice worsening pain, experience new gastrointestinal symptoms, or are within the first six weeks postsurgery. A pelvicfloor physiotherapist can tailor the practice to your unique anatomy.

Common Pitfalls & How to Avoid Them

Hot or vigorous styles

Highintensity vinyasa or Bikram classes raise core temperature and can exacerbate inflammation. Stick to gentle, floorbased sessions until your symptoms are stable.

Overtwisting the abdomen

Deep seated twists may compress the uterus and ovaries, increasing discomfort. Use props (pillows, blankets) to keep the spine neutral, and stop the twist the moment you feel a sharp pull.

Ignoring breath

Breath is your anchor. When you notice the mind racing, return to a slow diaphragmatic inhale (4 counts) and exhale (68 counts). This simple rhythm can lower pain perception by up to 20% according to a 2021 clinical trial.

Propuse checklist

Pose	Prop(s)	How it protects
Restorative Goddess	Bolster, blocks	Reduces abdominal pressure and supports the spine
Supine Spinal Twist	Pillow under knees	Supports lower back and limits excessive rotation
Garland Pose	Folded towel under heels	Improves ankle alignment and prevents heel lift
LegsUptheWall	Blanket under hips (optional)	Elevates pelvis gently, aiding circulation

Putting It All Together

Yoga isn't a onesizefitsall cure, but when chosen wisely, it becomes a powerful ally against endometriosis pain. The key is consistency, mindfulness, and listening to what your body tells you.

Start today with the simplest step: lie on your back, place a bolster under your shoulder blades, and let your legs fall open into a gentle Restorative Goddess pose. Breathe. Feel the stretch. Notice any shift in comfort. That's the beginning of a journey where each breath and each pose brings a little more relief.

Conclusion

Gentle, propsupported yoga poses can reduce pelvic pain, calm the nervous system, and improve everyday function for anyone living with endometriosis. Try the fiveminute Restorative Goddess today, track your pain levels, and share your experience in the comments or on social media with #EndoYogaRelief. Rememberalways check with your healthcare provider before starting a new routine, especially after surgery, and enjoy the process of moving toward a calmer, more comfortable you.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.