Living with endometriosis is an unpredictable, exhausting, and often painful journey. Some days, I feel okay—like I can conquer the world. Other days, the pain knocks me down so hard that even getting out of bed feels impossible. If you’re reading this, chances are you understand exactly what I mean.

One thing that has truly helped me manage my symptoms, both physically and emotionally, is yoga. Now, before you roll your eyes and say, “I can barely move during a flare—how am I supposed to do yoga?”—trust me, I get it. The idea of twisting into complicated poses when you’re battling pain is not exactly appealing.

But here’s the thing: yoga isn’t about forcing your body into impossible positions. It’s about creating space for relief, comfort, and healing—exactly what we need when dealing with endometriosis. It has been a game-changer in helping me manage pain, reduce stress, and even improve my digestion (because we all know endo doesn’t just affect our reproductive system).

So, let’s talk about how yoga can support endometriosis warriors and why it might be the gentle, effective tool you didn’t know you needed.

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Disclaimer: Hey there, friend! Just a quick reminder—I’m not a doctor, and this blog post isn’t medical advice (as much as I wish my Google searches made me a certified expert). Endometriosis is a complex condition, and everyone’s experience is different. If you suspect you have endo or are struggling with symptoms, please chat with a qualified healthcare provider. They have the tools, knowledge, and fancy medical degrees to give you the right guidance. This blog is all about sharing personal experiences and insights, not diagnosing or curing anything—so take what resonates, do your own research, and always prioritize your health. 💛

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Yoga Helps Relieve Pelvic Pain

Endometriosis pain isn’t just limited to our periods—it can show up anytime, anywhere, in all sorts of frustrating ways. Some of the worst discomfort comes from inflammation and tightness in the pelvic area, which makes movement feel impossible.

But certain gentle yoga poses can actually help release that tension, allowing the muscles around the pelvis to relax. Positions like child’s pose (Balasana), reclined butterfly pose (Supta Baddha Konasana), and cat-cow (Marjaryasana-Bitilasana) help stretch the lower belly and encourage circulation in areas that often feel stiff and stagnant.

One of my go-to poses during a flare is legs-up-the-wall (Viparita Karani). It’s as simple as lying on your back with your legs resting against a wall. This pose encourages blood flow, reduces swelling, and helps ease that awful, cramping sensation. Sometimes, I even grab a heating pad and rest it over my abdomen while holding this position—it’s pure magic.

Yoga Reduces Stress and Supports Mental Health

If there’s one thing that makes endometriosis pain worse, it’s stress. The more stressed I feel, the more tense my body becomes, which only amplifies the pain. It’s a vicious cycle.

Yoga, especially when paired with deep breathing techniques (pranayama), has been a lifesaver for me in managing stress. It encourages the nervous system to shift out of “fight or flight” mode and into “rest and digest” mode, helping my body feel safe and supported.

Even just five minutes of slow, intentional breathing while sitting in a comfortable position can help lower cortisol levels (our stress hormone) and reduce overall inflammation. And when I’m feeling overwhelmed by frustration, sadness, or even grief about my diagnosis, yoga gives me a way to release those emotions in a healthy, healing way.

Yoga Supports Digestion (Because Endo Belly Is Real)

Raise your hand if you’ve ever felt bloated, constipated, or had major digestive struggles thanks to endo! 🙋‍♀️ Yeah, me too. Endometriosis is known for wreaking havoc (hi, endo belly) on the digestive system, whether it’s due to inflammation, food sensitivities, or adhesions that make digestion sluggish.

Yoga can help stimulate digestion and encourage regular bowel movements (which, let’s be honest, can be a huge relief when everything feels stuck and heavy). Gentle twists like supine spinal twist (Supta Matsyendrasana) and seated twists help massage the intestines and keep things moving.

I also swear by knee-to-chest pose (Apanasana)—where you lie on your back and hug your knees into your chest. It relieves bloating and helps release trapped gas (which, let’s be real, is sometimes the actual root of the pain).

Yin Yoga: The Ultimate Endo-Friendly Practice

If you take nothing else from this post, let it be this: Yin Yoga is a gift to those of us with endometriosis.

Unlike more active yoga styles like Vinyasa or Power Yoga, Yin Yoga is slow, gentle, and deeply restorative. It involves holding passive poses for longer periods—sometimes up to five minutes—which allows your body to truly sink into relaxation.

But the real magic of Yin Yoga? It helps release fascia, the connective tissue that can become tight and painful due to endo-related inflammation and adhesions. By gently stretching and opening these areas, Yin Yoga encourages circulation and healing, making it ideal for pain management.

Some of my favorite Yin Yoga poses for endometriosis include:

• Dragon Pose (Low Lunge) – Opens up the hips and relieves tension in the lower belly.
• Reclined Butterfly Pose – Helps relax the pelvis and release tightness around the ovaries.
• Supported Child’s Pose – Relieves lower back and abdominal discomfort.

If you’re new to Yin Yoga, I recommend finding a guided video or even just setting a timer and holding each pose for at least 2-3 minutes. Trust me, your body will thank you.

Yoga Helps You Reconnect with Your Body

Let’s be honest—living with endometriosis can sometimes make us feel disconnected from our bodies. When you experience pain so frequently, it’s easy to feel like your body is betraying you.

Yoga has helped me shift that perspective. Instead of feeling frustrated by what my body can’t do, I’ve learned to appreciate what it can do, even if it’s just holding a simple pose or breathing deeply.

On the days when I can’t do much, I remind myself that rest is also healing. Yoga has taught me that listening to my body—rather than fighting against it—is one of the most powerful things I can do for my well-being.

Final Thoughts: Yoga as a Gentle Companion on the Endo Journey

Yoga is not a magic cure for endometriosis (oh, how I wish it were!). But it is a powerful tool for managing pain, reducing stress, improving digestion, and reconnecting with yourself in a kind and gentle way.

If you’re new to yoga, start small. Even just five minutes a day of deep breathing or gentle stretching can make a difference. Listen to your body, honor what it needs, and remember that you deserve relief, peace, and comfort—even in the midst of your endo journey.

Have you tried yoga for endometriosis? If so, I’d love to hear about your experience! Let’s support each other in finding ways to make this journey a little bit easier. 💛