Yoga and Exercise for Endometriosis

Yoga and gentle exercise cannot cure endometriosis, but they can help with pain, stress and general wellbeing. They are a useful part of self-care when combined with medical treatment.

How they may help

• Pain relief. Gentle movement increases blood flow and releases natural pain-relieving chemicals. Small studies suggest yoga may reduce pelvic pain and improve quality of life, though the evidence is limited.
• Stress and sleep. Relaxation and slow breathing calm the nervous system, which can lower pain sensitivity.
• Pelvic floor and muscle tension. Many women with endometriosis tighten their pelvic muscles. Gentle stretching and relaxation can ease this.

Practical suggestions

• Slow breathing, such as belly breathing or bhramari, for 5 to 10 minutes.
• Gentle poses such as child's pose, cat-cow, supine twist, reclined butterfly and legs up the wall, held comfortably without pain.
• Walking, swimming, or cycling at an easy pace most days of the week.
• Pelvic floor physiotherapy, if your doctor suggests it, taught by a trained physiotherapist.
• Rest poses and guided relaxation during pain flares.

Take care

• Listen to your body. Stop any movement that increases pain.