The Best Yoga Poses for Endometriosis
Supine Spinal Twist (Supta Matsyendrasana)
This twist improves spinal mobility and stretches your back, chest, and glutes. Gondek highly recommends it, she says “Supine Spinal Twist is a great way to release lumbosacral and abdominal myofascial restrictions that are common with endometriosis”.
It also opens the chest and brings awareness to the breath through focused activation of the diaphragm and lateral rib cage expansion. The twist can even help with endometriosis-related digestive issues like bloating or constipation.
To perform the pose, firstly place a pillow or yoga block between your knees to support your lower back and sacrum. If your knees don’t reach the floor, place a pillow under them.
- Lie on your back with knees bent and feet flat on the floor
- Stretch your arms to the sides with palms down against the floor
- Gentle inhale into your belly and lower ribs
- As you exhale, lower your knees to the left side
- Focus on the stretch and lengthening sensation on the sides of your ribs
- Return your knees to the starting position
- Do the same thing for the right side