I have been practicing yoga on and off for years. More so since lockdown as a way to focus on the breath/ reduce stress and build stamina and body confidence.
I am sure some women are sick of people saying it’s great for managing endometriosis or adenomyosis pain… I find it useful but in moderation. Like all exercise/ anything with a chronic illness know your limits.
…
It only works when you are able to bend. If you are in moderate/ severe pain you should consult a medical professional before starting an exercise routine.
So why write this?
For the last 18 months, I was in so much pain that I couldn’t bend or sit in a position to allow me to do my yoga. This was a red flag and I knew my health had not only deteriorated but something else was happening to prevent me from practicing even simple stretches.
I found a few poses which really helped post endometriosis surgery.
Important to release the back/ spinal and pelvic areas.
Note not a yoga instructor so some exercises may not be suitable for you. Go with the flow.
Poses:
Cat cow- great for releasing spine/ Lower back and reducing pain. Your muscles and body will ache after surgery.
Cobra – opening chest and strengthening back. Opens shoulder blades, neck and collar bones.
The child’s pose – feels like sitting on a fluffy white cloud. Releases the hips and thighs. Reduces pressure (and pain) in the lower back.
Legs up the wall- reduces inflammation and improves circulation. Known as a calming pose.
Thread the needle- this pose is great. Gentle and effective for pressure in the spine. I felt great after doing this the other day.
Spinal twist – opens chest, and brings awareness to diaphragm breathing. Helps with digestion.
…
There are many ways to practice yoga. I prefer online so I can go at my own pace and not feel embarrassed if I fall over (true story). It also means I don’t have to stand on my head (never liked it).
You can watch videos online/ use an instructor led programme or course or similar.
My review of Apple fitness:
I prefer Apple fitness videos, as these can be adapted for different conditions/ intensities. The friendly instructors and music provide the perfect blend for a workout. Jessica is one of my favourite instructors. There is a function to allow you to screen share on your tv screen – making it easier than a regular phone/ MacBook. You can even involve your family (if you desire). My daughter is keen to learn yoga but I will teach her once I feel more confident again.
There are two styles of routine: slow flow and energetic. Post surgery I would suggest keeping it light and practicing short routines. Bursts of 10 – 20 minutes and build up as you get more confident/ energy and stamina back. This worked post hysterectomy and hopefully works this time too.
Only you know your body- so do not force yourself to do a position if it’s sore.
Always use your breath. Builds confidence and endurance. You eventually stop stumbling and leave your routine feeling soooo relaxed.
Also – if you are in too much pain, I would recommend reduce the intensity and length of routine. A few gentle stretches and breathing exercises may be all you can do. I had to stop and watch some of the exercises (in between); as I realised I had done too much.
Top tips:
Do a cool down after each workout. Your muscles will thank you later. I skipped one once and I was worse off the next day.
If you feel comfortable, do not wear socks. You can buy yoga shoes or socks but not essential.
Wear loose clothes. No jeans.
Have water nearby and feel free to pause even mid routine. The benefit of online classes.
Future:
Will get into more energetic routines as I recover again. At one point I was practicing yoga twice a day (post hysterectomy) when combined with meditation and gratitude practices this is a lot of healthy (zen) me time.
My new yoga mat will help support in this. It’s soft and comfortable. Like no other mat I have owned. #sweatybetty
I loved doing the artist themed workouts. The music focuses on key artists like Ed Sheeran, Shania Twain, Queen.
Great music helps you prolong your exercise. You do not realise that you are working out/ the intensity sometimes. Just remember the cool down routines.
Useful information:
https://www.womenshealthmag.com/uk/fitness/yoga/a45204920/yoga-endometriosis/
https://www.myendometriosisteam.com/resources/yoga-for-endometriosis-your-guide
https://myyogateacher.com/articles/10-yoga-poses-for-endometriosis#
Sunflower Diaries 
Leave a comment