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.
• Avoid strong twists, intense core work or inversions during heavy or painful days.
• Avoid forceful breathing exercises and breath holding.
• Do not do anything that hurts for the sake of "pushing through."

Be honest about limits

Exercise supports treatment but does not replace it. If pain is severe, constant or getting worse, see your gynaecologist.

A kind, regular practice can help you feel stronger and more in control of a long-term condition.