Endometriosis is a disease where tissue similar to the lining of the uterus grows outside the uterus, causing pain and, or infertility. Endometriosis affects roughly 10 per cent (190 million) of reproductive age women and girls globally, according to the World Health Organization. “It is a chronic disease associated with severe, life-impacting pain during periods, sexual intercourse, bowel movements and urination, chronic pelvic pain, abdominal bloating, nausea, fatigue, and sometimes depression, anxiety, and infertility.” Experts say that though it can occur at any age, it’s most common during a woman’s reproductive years, which are usually between ages 15 and 49. According to Healthline, yoga can ease endometriosis symptoms and improve your overall well-being. It helps reduce pain, relieve tension, and encourage relaxation Yoga offers several healing benefits that may help reduce endometriosis symptoms such as stress, tension, and pain. Photos/Net Aniket Ukey, a fitness consultant at Shivaay Yoga & Fitness, says that one of the yoga poses that can alleviate endometriosis is Happy Baby Pose, also known as Ananda Balasana. He says that this kind of pose has plenty of benefits, for instance; it opens the inner thighs, hips, and groin, lessens lower back pain, improves tiredness and fatigue, reforms and stretches the spine. To do this, he says you have to lie flat on your back, curve your knees to put forward your thighs near your chest. “You then part your knees so wide, and touch the outside edges of your feet. Lightly move from side to side, but make sure your spine is flat on the floor.” The second yoga pose he recommends is the Supine Spinal Twist (Supta Matsyendrasana). The fitness consultant notes that this pose relieves pain in the lower back, spine, and hips, and improves spinal flexibility. “You have to lie face up with knees bent and feet flat on the floor, or raised. Straighten your arms wide, palms flat on the floor in a “T position.” He says, inhale deeply down your belly, as you exhale slowly, cross your right knee over your midline and onto the floor on the left side of your body. Turn your head to the right and look at your right palm. Hold while taking a few deep breaths. Bring your knees up, then repeat on the other side. Feel the stretch in your thighs, groin, arms, neck, stomach and back as you hold the pose. To exit, inhale and release onto your back. Exhale and extend the right leg; then repeat on the opposite leg. Ukey states that you can also try out the Cobra Pose or Bhujangasana, as it fights fatigue and relieves lower back pain, enhancing both the energetic and the physical body. Lie on your belly and broaden your hands under the shoulders. Bend your elbows straight back and hug them into your sides. Push down the tops of the feet and thighs and the pelvis into the floor. He says that while breathing in, use arms to support you as you lift the chest off the floor. Though he discourages going too high. Firm the glute muscles, without holding the cheeks together. Bring the belly button to the spine, to allow the low belly to support the low back. Breathe long and deeply for one minute. Healthline states that another yoga pose to relieve the pain is known as Legs-Up-the-Wall pose (Viparita Karani). This pose has a calming effect and improves circulation, softens pelvic muscles, and alleviates cramping. “Sit on the floor with your right side against a wall. Lift your legs and place them against the wall as you lie on your back. Place your hips next to the wall or slightly away. Place your arms alongside your body or place your hands on your belly. Hold this position for up to 15 minutes.” Ukey says that before starting any yoga programme, discuss with your doctor first for advice, especially if you have severe symptoms. If possible, practice under the guidance of a yoga instructor.
