Yoga Sequence Builder for Yoga Teachers

Yoga Therapy Sequence: Yoga For Endometriosis

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga Therapy Sequence: Yoga For Endometriosis: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Standing Twist Against Wall
    A. Endometriosis could lead to a lot of body heaviness apart from abdominal pain and heavy bleeding. Hence, with these standing wall yoga poses, the idea is to stretch the upper body while focusing mainly at the core (center) while stretching.

    B. Begin to stand in front of a wall at about 3 feet away. Take a few rounds of breathing keeping the back to the wall. Breathe deep while placing the hands on the belly and the chest to connect to the movement of the body.

    C. From here:

    Inhale - turn towards the left side twisting
    Exhale - place the hands on the wall behind you and twist further.
    Inhale/Exhale - stay in this Standing Twist Against Wall for about 6 breaths.
    Inhale - to come back to the center
    Exhale - rest and bring the arms down. Make sure the feet are always close to each other.

    D. While this pose may not work directly with endometriosis, it reduces the symptoms leading to back aches and shoulder stiffness.

    E. Stay as you breath while the entire focus should be at the navel (center). Try and pull the belly in gently (not in a rush) as you exhale. Not to be done if the pain is too much.

    F. A great pose to work on the entire spine encouraging the flow of prana from the base of the spine to the crown of the head.

  • Standing Twist Against Wall
    A. Repeat with the other side in Standing Twist Against Wall.

    B. Hold the pose for about 6 breaths close to 1 minute.

    C. Inhale to release to come back to the center.
  • Upward Forward Fold Wall (Ardha Uttanasana Wall)
    A. Release from Standing Twist Against Wall and come to face the wall keeping 3 feet distance.

    B. From Mountain pose in front of the wall:

    Inhale - place the hands on the wall in front of you
    Exhale - bring the torso in a forward bend.
    Inhale/Exhale - stay in Upward Forward Fold Wall for 6 breaths.
    Inhale - loosen the body
    Exhale - go forward without pressing the belly too much.
    Inhale - come up
    Exhale - stand straight in Mountain Pose.

    C. Make sure the arms are in line with the shoulders as you go forward. Taking the torso parallel to the floor relaxes the lower back and the hamstrings.

    D. A great pose to reduce the heaviness around the abdomen while not putting too much pressure around the hips and the pelvis.

    E. Focus at the navel while in this forward fold and try and be aware of any uneasiness. Breathe deep and watch for the movement of the spine along with the breathing process. At times just connecting to the body and the breathing process heals the symptoms faster.

    F. Repeat it one more time.
  • Puppy Dog Pose Hands On Wall (Uttana Shishosana Hands On Wall)
    A. Releasing from Upward Forward Fold Wall, stand in Mountain Pose.

    B. From Mountain Pose after taking a few breaths kneel in front of the wall keeping the same distance. From there:

    Inhale - place the hands on the wall.
    Exhale - push the chest and head towards the wall
    Inhale - walk the finger on the wall upwards
    Exhale - push the belly in and take the hips out.
    Inhale/Exhale - remain here in Puppy Dog Pose Hands On Wall for about 6 breaths.
    Inhale - loosen the body
    Exhale - take the stretch with the arms and the belly deeper.
    Inhale - release the hands from the wall
    Exhale - come to sit in Vajrasana.

    Repeat it one more time.

    C. Using a blanket, yoga block is advisable.

    D. Pushing the chest and shoulders, the lower abdomen will feel the pressure reducing the stiffness and the heaviness at the abdomen and lower back.
  • Garland Pose With Block Under Hips (Malasana With Block Under Hips)
    A. Release from Puppy Dog Pose Hands On Wall, and come to sit at the center of the mat in Malasana on a yoga block.

    B. Place yourself comfortably on a yoga block or even a cushion while closing your eyes to relax the breathing.

    C. Stay calm for about 6 breaths and keep the spine straight. Don't push the inner thighs in this pose. Keep the eyes closed to connect to the body.

    D. A great pose to relax the hips and the pelvic floor muscles while the breathing will relax the body and the mind.
  • Seated Cow Pose (Upavistha Bitilasana)
    A. Release from Garland Pose with Block, and come to sit in Easy Pose on the cushion or on the floor.

    B. Begin with the practice of moving the spine:

    Inhale - place the hands on the knee and raise the chest and the neck taking it back
    Exhale - take the spine in an inward curve.
    Inhale - loosen the body
    Exhale - stretch using the support of the hands on the knees.
    Inhale/Exhale - to remain here for about 6 breaths in Seated Cow Pose

    C. Deep breathing here while watching the chest expand along with the abdomen. This expansion brings about a gentle massage to the entire back opening the muscles around the spine. Focus on the center while in the posture and watch the gentle massage the lower abdomen gets.
  • Seated Cat Pose (Upavistha Marjaryasana)
    A. From the practice of Seated Cow Pose:

    Inhale - expand the chest and the shoulders
    Exhale - take the belly in and move the spine in an outward motion while curving the back.
    Inhale - loosen the chest and the neck
    Exhale - pull the belly in and lift the pelvis upwards.
    Inhale/Exhale - stay here for about 6 breaths in Seated Cat Pose.

    B. Make sure there is less pressure at the pelvis and the breathing is slow and steady. Seated on a yoga block or cushion is a better option.

    C. A great way to massage the internal organs while also connecting to them while breathing. Take this practice to a spiritual level where with the breathing process the mind imagines the connections with the reproductive organs and the importance of the same for every women.
  • Seated Torso Circles (Kundalini Circles)
    A. Release and come to sit in Easy Pose.

    B. From here:
    Inhale - place the hands on the knees and extend the spine upwards.
    Exhale - relax.
    Inhale - begin to move the torso towards the left side taking the face and head towards the left side of the hips
    Exhale - come towards the left side of the floor close to the left knee
    Inhale - move towards the center and then right
    Exhale - lift the torso up coming from the right side
    Inhale/Exhale - moving in circles with the torso in Seated Torso Circles for about 6-8 breaths or 1 minute.

    C. Moving the torso in circles is also called SUFI GRIND. This helps one to release all the tensions around the belly, lower back, pelvis area, abdomen, upper back and neck. At times just holding tensions at various parts of the body can lead to endometriosis causing discomfort.

    D. While here make sure connections to the body and breathing process is happening always. It's the breathing that does the healing process in most cases of yoga poses.

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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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