Calming Endometriosis Pain with Yin Yoga: Gentle Poses for Your Menstrual Phase

As an endo warrior, I understand the pain and discomfort that often accompanies endometriosis, especially during the menstrual phase of your cycle. The first week can be particularly challenging, with inflammation and stress levels peaking. However, there is hope and relief through gentle, mindful practices like Yin Yoga. This slow-paced practice involves holding poses for extended periods, allowing your body to release tension and find deep relaxation. In this blog post, I’m sharing several Yin Yoga poses that can soothe your symptoms and bring comfort during your cycle.

Yin Yoga Poses for Calming Endometriosis Pain:

1. Child's Pose (Balasana) Benefits:

  • Gently stretches the hips, thighs, and ankles
  • Reduces stress and fatigue
  • Calms the mind and helps relieve tension 
  • How to: Kneel on the mat with your big toes touching and knees apart. Sit back on your heels, then fold forward, extending your arms in front of you. Rest your forehead on the mat and breathe deeply.

2. Rabbit Pose (Sasangasana) Benefits:

  • Stretches the spine and shoulders
  • Relieves tension in the neck and back
  • Promotes relaxation and reduces stress 
  • How to: Start in Child’s Pose. Hold onto your heels and gently lift your hips towards the ceiling, bringing the crown of your head to the mat. Keep breathing deeply and hold the pose gently.

3. Forward Fold (Uttanasana) Benefits:

  • Stretches the hamstrings, calves, and lower back
  • Calms the nervous system
  • Helps to relieve stress and mild depression 
  • How to: Stand with your feet hip-width apart. Hinge at your hips and fold forward, allowing your head and arms to hang down. Hold opposite elbows for a deeper stretch and breathe deeply.

4. Square Pose (Agnistambhasana) Benefits:

  • Opens the hips and glutes
  • Relieves tension in the lower back
  • Promotes relaxation and stress relief 
  • How to: Sit with your legs crossed, stacking one shin on top of the other. Keep your feet flexed to protect your knees. Fold forward slightly to deepen the stretch and breathe deeply.

5. Laying Spinal Twist (Supta Matsyendrasana) Benefits:

  • Stretches the spine and back muscles
  • Massages the abdominal organs
  • Promotes relaxation and relieves stress 
  • How to: Lie on your back and bring your knees to your chest. Extend your arms out to the sides and let your knees fall to one side. Keep your shoulders grounded and turn your head to the opposite side. Breathe deeply and switch sides.

6. Legs Up the Wall (Viparita Karani) Benefits:

  • Relieves tired legs and feet
  • Reduces lower back pain
  • Promotes relaxation and reduces stress 
  • How to: Sit close to a wall and swing your legs up, lying down with your back on the mat and your legs resting against the wall. Keep your arms relaxed by your sides and breathe deeply.

Yin Yoga is a gentle and effective way to manage endometriosis symptoms, especially during the menstrual phase of your cycle. These poses help to calm inflammation, reduce stress, and promote overall relaxation. Incorporate these poses into your daily routine to find relief and comfort during your cycle. Remember, it’s important to listen to your body and go at your own pace.

I’ve also created a 25-minute Morning Yin Yoga video specifically for calming endometriosis symptoms. Check out the full practice on my YouTube channel and join me in this gentle journey towards relief and relaxation.

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