If you’re someone living with endometriosis, you already know how tough those flare-ups can be. The cramps. The bloating. That constant ache in your lower belly. It’s exhausting. I’ve had close friends suffer through it, and I’ve seen how it messes with their sleep, mood, and energy.
One thing that helped one of my friends feel better—especially during those painful days—was yoga. Not intense flows. Just slow, mindful stretches. Simple moves that give space to your body and calm your mind. If you’ve never tried yoga for endometriosis relief, it’s worth giving a shot.
I’m going to walk you through some yoga stretches that are gentle, effective, and easy to try—even if you’re new to yoga. I’ve practiced these myself, and they’ve worked wonders for easing pelvic tension and relaxing the body.
How Yoga Can Help with Endometriosis
Before we get into the poses, let’s talk quickly about how yoga helps.
Endometriosis causes inflammation, pain, and tightness in the pelvic area. This can also affect your lower back, hips, and even your thighs. Many yoga poses help stretch these areas, reduce pressure, and improve circulation.
Also, stress can make symptoms worse. Gentle yoga helps your nervous system chill out. Breathing deeply and moving slowly tells your body that it’s safe. That kind of relaxation helps reduce inflammation and muscle cramps.
A 2017 study in the Journal of Alternative and Complementary Medicine found that women with endometriosis who practiced yoga for just 8 weeks saw reduced pain and better quality of life.
My Experience with Yoga for Pelvic Pain
While I don’t have endometriosis, I’ve had my share of pelvic discomfort and lower back stiffness. When I started using yoga stretches during my cycle, I noticed less pain and bloating.
My close friend, who has endometriosis, tried some of these poses with me. She said they gave her a break from the constant tightness. “It’s the first time my belly doesn’t feel like a brick,” she told me after one session. That’s when I knew these stretches can truly make a difference.
7 Yoga Stretches to Try for Endometriosis Relief
You don’t need fancy gear. Just a yoga mat or a soft surface, comfy clothes, and 10–15 minutes. Focus on your breath. Go slow. If something hurts, skip it. Yoga is about listening to your body—not forcing it.
1. Child’s Pose (Balasana)
This is a go-to stretch for almost every kind of pain.
How to do it:
- Kneel down, sit back on your heels.
- Stretch your arms forward and rest your forehead on the mat.
- Breathe deeply. Let your belly relax.
Why it helps:
This pose gently stretches your lower back and hips. It also calms the mind and helps with bloating.
2. Reclining Bound Angle Pose (Supta Baddha Konasana)
This one feels like heaven on sore hips and lower belly.
How to do it:
- Lie on your back.
- Bring the soles of your feet together. Let your knees fall open.
- Rest your arms by your sides.
- Place cushions under your knees if needed.
Why it helps:
It opens your pelvic area and helps ease tension. Great for digestion too.
3. Cat-Cow Pose (Marjaryasana/Bitilasana)
Simple, rhythmic, and great for spinal relief.
How to do it:
- Come onto hands and knees.
- Inhale, arch your back (cow pose).
- Exhale, round your spine (cat pose).
- Move slowly with each breath.
Why it helps:
This stretches the spine and massages the abdominal organs. It also improves circulation in the pelvis.
4. Supine Twist (Supta Matsyendrasana)
A gentle twist is amazing for reducing belly pressure.
How to do it:
- Lie on your back.
- Hug your right knee into your chest.
- Drop it over to the left side.
- Stretch your right arm out to the right.
- Look in the opposite direction if comfortable.
Why it helps:
This helps relieve tension in the back and belly. It also aids digestion and eases muscle cramps.
5. Legs Up the Wall (Viparita Karani)
This one is perfect when you feel drained or crampy.
How to do it:
- Sit next to a wall.
- Lie back and swing your legs up the wall.
- Scoot your hips close to the wall.
- Rest your arms on your belly or by your side.
Why it helps:
This improves blood flow, reduces swelling, and calms the nervous system. Stay here for 5–10 minutes if you can.
6. Pigeon Pose (Eka Pada Rajakapotasana)
This opens your hips deeply, so go slow and use cushions if needed.
How to do it:
- From all fours, bring your right knee forward.
- Stretch your left leg straight back.
- Fold over your front leg and breathe.
Why it helps:
It targets the hips and pelvic area. It’s strong, so don’t force it. Use support if you feel discomfort.
7. Savasana (Final Resting Pose)
This is the best way to end any yoga session.
How to do it:
- Lie on your back.
- Let your feet fall open, arms at your sides.
- Close your eyes and breathe deeply.
- Stay here for at least 5 minutes.
Why it helps:
This pose helps your body absorb all the benefits of the stretches. It’s deeply calming and grounding.
A Few Helpful Tips
- Use props. Cushions, folded blankets, or yoga blocks make poses more comfortable.
- Stay warm. A cozy room and a light blanket can make a big difference during your practice.
- Breathe. If you feel pain, return to your breath. Try inhaling for 4 counts and exhaling for 6.
- Practice regularly. Even 10 minutes a few times a week can help.
Expert Insight
According to Dr. Jessica Drummond, founder of the Integrative Women’s Health Institute, gentle yoga can improve pelvic function, reduce inflammation, and regulate hormones in women with endometriosis.
Also, Harvard Health Publishing supports yoga as a tool for managing chronic pain and emotional stress.
Final Words From Experience
Living with endometriosis is not easy. But small daily practices can bring comfort. These yoga stretches aren’t a cure—but they are a kind, simple way to care for your body.
Whether you’re having a flare-up or just want to stay ahead of the pain, give these poses a try. Listen to your body. Go at your own pace. And remember—you’re not alone in this.
