Yoga poses when you have pain

Posted by in Exercise, Expert, Featured, Pain | 2 comments

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 heat pad 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
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. The long deep breating helps you to relax and makes it easier to reduce pain.
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Instructions:
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 heat pad on your belly.  Inhale through the nostrils, fill the lower part of the lungs, expand the abdomen. Continue inhaling and fill the middle lungs and feel that the chest is expanding and the abdomen is sinking slightly. Continue inhaling and fill the upper lungs and feel the collarbones lifting a little bit. 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.
Squatting
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 in 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.
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Instructions:
From a standing position with your legs apart: 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.
Rock Pose
This is a good pose for the digestion system and the blood circulation in the pelvic area. 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.
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Instructions:
To get into the position, start kneeling on both knees, with the top of the feet on the ground. Sit back on the heels. 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 knees. 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!

Love ♡♡♡

Helen

www.endoyoga.com

 

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2 Comments

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