Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga Therapy: Yoga For Endometriosis
Women with endometriosis may experience various symptoms like pain, heaviness, pelvic pain, painful and/or heavy periods. Almost all women at these times opt for painkillers to help control the symptoms. Women who are looking for alternatives, may consider Yoga Therapy (under the guidance of a yoga teacher / yoga therapist) that can also help minimize endometriosis symptoms and make the entire process on the moon days smooth and manageable.
Endometriosis is a condition in which layers of tissues that generally cover the inside of the uterus, begin to grow on the outside of the uterus. When these tissues grow on ovaries, fallopian tubes or around the uterus, it can lead to infertility and pelvic pain during menstruation.
Yoga For Endometriosis, when done therapeutically, involves holding each posture for a longer duration and connecting to the stretched muscles; this helps in reducing the tension around these muscles. Yoga For Endometriosis calms the nervous system by encouraging the brain to communicate, thus making sure the organs don't fail in their functions. And this further calms the overall physical and mental health of the women.
The given yoga sequence is for women during the moon cycle (menstruation/periods), which is supposed to be done in a slow and restorative way. The holding of the postures in each yoga pose is done while focusing on the lower abdomen and the pelvis. Breathing deeply, while in the posture, helps to connect to the organs that need attention. These poses aid hormonal balance, thus relieving pain and heaviness during menstruation. The yoga sequence begins with a few standing postures done with the support of the wall for a deeper stretch of the entire back. Also added in the sequence are some simple twists while seated to open the hips and the pelvic floor muscles to encourage the flow of prana. The sequence ends with the practice of meditation in Yoni Mudra which is a powerful hand gesture good for women to bring balance in the hormones.
Below yoga therapy sequence for endometriosis is for educational purposes only. This sequence must be performed only under the able guidance of a yoga teacher / yoga therapist.
Yoga Therapy Sequence: Yoga For Endometriosis: Yoga Poses, Cues, Steps, and Breathing instructions
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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.
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.
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.
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.
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.
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.