When we are in pain, sometimes we just want to roll up like a snake, after we have taken the pain killer(s), heated the wheat pillow and drawn the venetians. The pain can be so bad we can´t bear it and this is one of the biggest problems if you have endometriosis or other pelvic illnesses. But there are other ways of coping with pain. Here I´ll share some yoga poses you can use when you are in pain.
Long deep Breathing
As I wrote in another article, the Long Deep Breathing is very important to reduce stress and pain. Whenever you feel pain (or stress for that matter) remember to breathe long and deeply.
Lie flat on your back on your yoga mat or in the bed. If you want, you can cover yourself with a blanket and also put a warm wheat pillow on your belly. Inhale through the nostrils, fill the lower part of the lungs, expand the abdomen. Continue to inhale and fill the middle lungs and feel that the chest is expanding and the abdomen is sinking slightly. Continue inhaling and fill the upper lung and feel the collarbones lifting a little bit. Don´t make a pause and exhale in reverse order: first the collarbones sink down followed by the chest and at last the abdomen. After you have exhaled wait a couple of seconds until you inhale again. Let the body decide when it´s time to inhale again. When you exhale you can visualize the pain going out from your body. Breathe long and deeply as long as necessary.
Another great yoga pose when you have pain, is Squatting. This is how many people from Asia sit, not only on their toilet, but also resting, waiting for the bus or talking to their friends. And there is a reason for it! It opens up in your pelvic area, increases flexibility and circulation on this area. It also helps elimination and can help preventing constipation. This is one of my saviors, when I´ve been in great pain. If you find it difficult to sit in this pose you can put a towel under your heels and you can also lean towards a wall for more comfort.
Squat down and maintain the position. Keep your spine straight and your toes pointing as much forward as possible. Wrap your arms around your knees and interlace your fingers or you can just relax your arms on your knees. Breathe Long Deep Breaths, relax your body. Sit in this pose as long as needed, it can take some minutes until the pain goes away.
This is a good pose for the digestion system. It is said that the one who masters the posture can sit in it and digest rocks. It also makes you solid and steady as a rock. When you sit in Rock Pose it puts pressure on and adjusts your reproductive organs and the blood circulation increase in the pelvic area.
To get into the position, start kneeling on both knees, with the top of the feet on the ground. Sit back on the heels. The heels will press two nerves that run into the lower center of each buttock. Keep the spine straight. Put your hands on your thighs or give some love and healing placing the left hand on your lower belly and the right hand on the left hand. Breathe long and deeply.
If you are uncomfortable in this pose you can tuck in a pillow between your legs close to the hollow of your knee. You can also put a pillow under your feet or knees. Try different ways to support until you have found it comfortable.
Next time you have menstruation pain, pain from your endometriosis or other pelvic pain, try one of these poses and please share how it worked for you!
Popular blog posts
A Breathing Meditation that helps to re-energize, detox & beat the heat
A quick health tip for your back and shoulders
A Yoga pose for sensitive people
How to get less affected by people
A Breathing exercise for anxiety & depression
Are you struggling with anxiety?
Five ways to get rid of your headcahe
One minute meditation
Yoga to start your day
Do you want to
LOWER YOUR STRESS, get more relaxed in your hips & pelvis and MORE BALANCED & EMPOWERED?
Get your ⤵
Helen Kåselöv is a yoga teacher and yoga therapist and the founder of Healing from within with yoga & food (former Yoga for Endometriosis & Pelvic pain). Helen has a history of severe endometriosis and is today helping women with endometriosis, PCOS, uterine fibroids and other pelvic pain online, with yoga, nutrition and other lifestyle changes. Using yoga both as a tool in different kinds of healing programs, pain management, yoga has become the foundation in her work. “Yoga can help you in so many ways: Physically, mentally, spiritually and as a personal development tool.”