It’s always good to know your holistic options, especially when you’re going through constant period or endometriosis pain. In this post I speak about how yoga helps and even speak to Melissa Reynolds who has her own virtual yoga studio.
Firstly let’s begin by understanding a few basics things:
What Is Yoga?
Yoga originated in India over 5,000 years ago and is a practice that brings together the mind and body both through physical postures (asana), breathing techniques and meditation.
Personally, my favourite asana is the shavasana – the corpse pose.
It’s the most restful and rejuvenating pose for me – I share more about how I incorporate it during my night routine to help me with my pains.
You can read more on that here (heading: Mind & Body Care point number 8):
What is Endometriosis?
Occurring in one in ten women, endometriosis is an extremely painful condition in which the lining of the uterus grows outside the uterus.
Why Do We Have Period Pains?
I recently wrote a detailed post explaining the various reasons we have period pains ranging from endometriosis, adenomyosis, uterine fibroids, pelvic inflammatory disease and more.
If you wish to read that, then here’s the link:
Now onto the main part of us trying to understand whether yoga can help with our period pains.
I had an insightful Q & A session with Melissa Reynolds recently who is a mother, fibromyalgia fighter, coach and yoga teacher.
We spoke about period pain, the various poses that can be done, its benefits and more.
Read on for this..
Can yoga relieve period pain?
Melissa (MR): “Gentle stretching, deep breathing and meditation can all help with pain management so it isn’t a stretch to think yoga can help with period pain.
One quick Google search reveals all sorts of articles promising relief from period pain using yoga. As someone who experiences severe period pain, I am more inclined to say it can help but it’s likely to not be the only thing we need to do to manage.”
Is it safe to be done during periods? Or should it only be done during pre-menstrual cramps?
MR: “Yoga is safe to do during your period, there is no medical reason not to.
But we should always be listening to our bodies. Find what feels right in our practice.
Many practitioners prefer to avoid inversions during menstruation. I personally prefer a very gentle, nurturing practice during menstruation and opt for restorative practices or utilise poses specific to helping with my problem areas – low back, thighs and glutes.”
Relevant Reading:
- Understanding the Connect Between Endometriosis & Fibromyalgia
- 11 Ways to Treat Fibromyalgia if You Have Endometriosis
How does yoga help?
MR: “Deep breathing and restorative poses can help activate the parasympathetic nervous system, the rest and digest response, which can reduce tension and stress – both of which are often secondary to severe pain.
On a physical level the asana can help us to relieve areas of tension during period pains like our low back, glutes and thighs.
Yoga is ultimately the union of body and mind – it invites us to remember that we are more than our bodies.
By utilizing the breath and meditation we can nurture ourselves further in a time of energetic drain. Using all of the tools of practice we can remind ourselves of the need to nurture ourselves in times of low energy and pain.”
Side Note: I just wish to add here – I learnt yoga as a child, we would have a teacher come home and a four-year old me would copy the asanas. It helped me to remain flexible and allowed me to stretch out nicely through severe period pains, but as I was diagnosed with Ehlers-Danlos syndrome, a connective tissue disorder, I realised I would hyper-extend and this was leading to extra pains. I then needed to modify how far I took my asanas and also shifted my focus to breathing techniques taught in yoga, which I’ll share one day. But what I’m trying to get at is two things 1. yoga is a good option for those who are looking for ways to ease the spasms and relax the muscles and 2. yoga goes beyond being an exercise, it teaches you relaxation through breathing techniques (pranayamas) and meditation.
Please remember to always consult your doctor and your physiotherapist before attempting yoga and any asana (pose) or breathing techniques associated with yoga.
Which asanas (poses) help?
MR: “Restorative poses such as supported child’s (balasana) pose, supported supta baddha konasana (reclined butterfly), supported wide angle forward fold (upavishta konasana) and legs on a cushion (a very gentle version of legs up the wall pose) can be nourishing and supportive of the areas of tension.”
This is a free preview of supported child’s pose:
This is a free preview of legs on a cushion:
How often can these asanas be done?
MR: “You may practice yoga as often as you like.
You may like to practice a few restorative poses on your bed each day while the cramps are particularly severe. Or maintain a gentle practice, omitting what doesn’t feel right each day.
You are always welcome to check in with your breathing multiple times a day and daily meditation is a high priority for me.”
And one last but important question…
Should you do yoga if it hurts?
MR: “The yoga itself shouldn’t hurt.
So if a pose causes pain please refrain from it and ask your medical team. If you are in pain let your body guide you, adapting practice to your ability.
Sometimes a gentle practice can really help, other times any movement will not feel good.
You can always meditate or practice a breathing exercise.
One of my favourite things about yoga is that you have complete control and the tools exist for you to employ whenever and wherever you need.”
A huge thank you to Melissa for answering and sharing all the information that she did and allowing us greater insight into what yoga can do for us who suffer from period pains.
Here’s a bit more about our guest:
Melissa Reynolds is a mother, fibromyalgia fighter, coach and yoga teacher. It’s her mission to share mindful movement, breathing and meditation with students to help them to manage fibromyalgia as well as possible.
Yoga for the Chronic Life is Melissa’s virtual studio where she uses mindful movement, breathing, and meditation – turning them into practical tools and techniques to reduce and relieve fibromyalgia.
For more information check out her:
Yoga For the Chronic Life
Melissa also offers a free micro course for those want to give it a go:
Yoga for Chronic Pain & Fatigue Challenge
If you would like to share your experiences with yoga or other treatments then please do in the comments section below.
Thank you so much for reading.
My social media: Instagram, Twitter, Facebook or Pinterest.
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Disclaimer: I am not a medical professional. I am a patient and have created this platform to share my experiences. This is all purely informative and in no way am I providing medical advice. Please consult a medical professional.
I like to do very gentle yoga for period pain, and I do find it helps as it’s so relaxing. Great post – thank you!
That’s so good – something gentle eases those spasms 🙂