by Sasha Sigel
Endometriosis can be an incredibly painful condition, causing bloating, cramping, GI complications, bladder/bowel problems, nerve pain, and other conditions that make everyday activities challenging. One of my favorite methods for managing endo and other pelvic health challenges is yoga. But when it comes to finding the “best” yoga pose for endometriosis, it’s important to understand that there is no one-size-fits-all solution. Each person’s experience with endometriosis is unique and their practice should be tailored to their body’s specific needs.
That being said, there is one restorative yoga pose that stands out for its gentle yet effective benefits: Supta Baddha Konasana, or Reclined Bound Angle Pose. This pose focuses on opening the hips, relieving tension in the low back, and creating space within the pelvic floor. These areas often suffer from tension, cramping, and pain due to endometriosis. This pose is accessible for folks with varying levels of flexibility and energy, and can be done from the comfort of your own bed on days when getting on the mat is too much.
Let’s dive deeper into how this simple yet powerful pose can alleviate some of the discomfort of living with endometriosis.
Understanding the Challenges of Endometriosis
Endometriosis is a chronic condition where tissue similar to the lining of the uterus begins to grow outside of it, often causing severe pain, especially during menstruation. Read more about endo here! In addition to pelvic pain, the pain can radiate through the lower abdomen lower back, and legs. The intensity of pain can vary from one person to the next, but it often includes cramping, bloating, painful intercourse, and difficulty with bowel movements or urination.
The pelvic floor muscles, hips, and lower back tend to bear the brunt of this discomfort. Chronic tension in these areas can result in muscle stiffness, adding to musculoskeletal pain. This is where yoga can help.
The Power of Restorative Yoga
Restorative yoga is a practice that focuses on relaxation and uses props to support the body in each posture. The hope is for the body to unwind, release tension, and rest in a place of ease. For those with endometriosis, restorative yoga can be particularly beneficial, as we are often working with hypertonic (very tight) muscles and an overactive nervous system. While some yoga practices can exacerbate these overly tight muscles, restorative yoga encourages our muscles to un-clench and our nervous system to settle.
Supta Baddha Konasana: Your Go-To for Endo Relief
Supta (reclined) Baddha (bound) Konasana (angle pose) is one of my top suggestions for those managing endometriosis. Why? The hips and lower back often become locked or tense as a result of the pain, and this pose can help re-lengthen and soften those muscles.
How to Practice the Reclined Bound Angle
Whether you’re on your mat or in your bed, this pose is highly adaptable to your needs. Here’s how you can do it:
If You’re Practicing on the Mat:
1. Gather Your Props: Find two yoga blocks, two blankets, and an eye pillow (or washcloth.)
2. Ease Into the Pose: Begin by lying on your back with a folded blanket (1-2 inches thick) under your head. Bend your knees bent and place your feet on the floor. Place the yoga blocks to the outside of each hip.
Bring the soles of your feet together, and slowly let your knees fall open, allowing your hips to soften and release. The blocks will “catch” your hips or outer thighs and offer support. The goal is to feel a gentle stretch and openness without strain. Your arms can rest down by your side or in a “T” shape.
3. Comfy Up: I love to add the second blanket over my hips/pelvis for gentle weight and a feeling of safety. Experiment with adding an eye pillow to encourage your eyes and thinking mind to soften. Cozy socks are encouraged!
4. Breathe: Turn your attention to your breath. Inhale, allowing the lungs to fill with air, and feel your body expand. As you exhale, allow your body to soften and reset to its neutral position.
Be sure to support your outer thigh/hip with a block or pillow!
You can stay in this asana (posture) for 5-20 minutes.
Note: Note: Some people find they can open their hips without the use of blocks– I suggest you do incorporate blocks, so the hip joints stay supported and protected! Experiment with the block being on a lower height if you wish.
If You’re Practicing from Bed:
The beauty of Supta Baddha Konasana is that it can be practiced in bed when you’re experiencing a pain flare and can’t make it to your mat.
1. Gather Your Pillows: Same pose, different support! You’ll need three to four pillows and two blankets. The pillows should be soft enough to provide comfort, but firm enough to give your hips the support they need.
As you let the soles of your feet come together and knees fall out to the side, place a pillow under each thigh to mimic the support of yoga blocks. Feel free to experiment with the thickness of the pillows– you can even tuck them under your outer hips if it feels good.
2. Settle In: Lie down with your knees bent and your feet flat on the bed. Let your legs naturally fall apart, and use the pillows to prop your legs up, creating a gentle opening in your hips. Some people like to prop their upper body onto a gentle slope– use your extra pillows for this.
3. Breathe: Just like on the mat, focus on your breath as you relax into the pose. Inhale and let the breath gently expand your body. Exhale and allow everything to reset.
4. Optional Heat Therapy: If you’re looking for extra relief, consider using a heating pad on your lower back or pelvis. The heat can help soothe muscle tension and alleviate cramps. Add layers to keep your body warm.
Note: On high pain days, some people find it helpful to intentionally distract themselves from the intense sensation. There’s no shame in turning on a podcast or TV show while you rest!
Why This Pose Works
Reclined Bound Angle works on multiple levels. It creates more space in the front of the hips and pelvis (hip flexors) and allows the outer hips (hip rotators) to gently externally rotate. Many people find the low back can unwind in this position. The use of props provides support to ensure the body doesn’t overstrain, making it accessible even on days when your energy is low.
The breath is a key aspect of the practice. Many folks with endometriosis find movement difficult during pain flares, but it’s important to remember that breath is a form of movement. The inhalation and exhalation stimulate circulation (blood flow), and the flow of prana (energy/lifeforce) throughout the body. As we inhale, our lungs fill with air and our organs shift slightly downward towards the pelvic floor. As we exhale, they reset back to their original position.
Benefits of Supta Baddha Konasana for Endometriosis
1. Relieves Hip, Back and Pelvic Pain: Endometriosis can cause tightness in the hips and pelvic floor, and this pose helps release that tension by opening and softening the muscles. The pose helps ease discomfort in the lower back and legs, as well.
2. Improves Circulation: By gently stretching the muscles and focusing on your breath, this pose helps improve blood flow to the pelvic region. This can alleviate pain and cramping over time.
3. Supports Relaxation: The gentle nature of the pose encourages a calm, restorative state of being, helping to reduce stress and anxiety that may accompany the pain of endometriosis.
4. Accessible for Different Energy Levels: Whether you’re on your mat or in bed, the Reclined Bound Angle pose is easy to modify to suit your current physical and emotional state.
Final Thoughts
Endometriosis can be an overwhelming and painful condition, but restorative yoga offers a gentle and supportive way to manage the symptoms. Supta Baddha Konasana in particular can be a powerful tool for finding relief and comfort amidst the challenges of living with endometriosis.
Remember, the key is to listen to your body, adapt your practice to your needs, and always approach your yoga practice with compassion and patience.
For support in your endo journey, consider booking a one on one yoga session!