Uterine fibroids are relatively common, benign growths in the uterus. While many uterine fibroids cause no discernible symptoms, some women experience pelvic pressure, pain, heavy or prolonged menstrual periods, urination problems and constipation. Jaki Nett, a certified Iyengar yoga instructor specializing in women's health issues for the "Yoga Journal" magazine website, recommends specific yoga exercises and postures for uterine fibroids.
Bharadvaja's Twist
If you have uterine fibroids, focus on opening and softening the abdominal area to help the body accommodate fibroid growth by practicing twists like Bharadvaja's Twist, or Bharadvajasana. To perform the twist, begin seated on your mat with your legs extended straight in front of you. Shift your weight to the right, bend your knees and then swing your legs to the left, drawing the feet toward and behind your buttocks. Breathe into the twist by inhaling, lifting through the chest and then exhaling as you twist first your torso gently to the right. Turn the neck and then the face to the right, lengthening the spine and continually breathing and lifting through the chest to intensify the twist.
Reclining Bound Angle Pose
If you experience heavy menstrual periods and pain as part of your fibroid symptoms, a restorative practice -- similar to the ones used by pregnant women to help ease discomfort and further open the abdomen -- might help. To perform Reclining Bound Angle Pose, or Supta Baddha Konasana, begin by sitting on your mat with knees bent out to the sides and the soles of your feet touching. Place thick blankets on either side of your hips to support your thighs and bring greater ease to this restorative posture. Next, use your hands to support yourself as you lean back and then lie flat on the floor, keeping your knees bent outward and resting your bent knees on the blankets. Close your eyes, breathe deeply and focus on sending your groins deep down into your pelvis, widening the back pelvis and narrowing the front. Allow the knees to slowly and naturally move closer to the floor as you focus on your groins. Do not push the knees down actively.
Supported Bridge Pose
To perform the supported version of Bridge Pose, or Setu Bandha Sarvangasana, keep a block or bolster by your mat as you lie down on your back and bend your knees, drawing the feet as close to the buttocks as possible and keeping the arms straight at your sides. Exhale and push your tailbone up while pressing your feet firmly into the floor, lifting your buttocks off the ground and supporting yourself by placing the block or bolster beneath your sacrum. Draw your shoulder blades together and down your back, and maintain active thighs and arms for additional support.
Reclining Hero Pose
If you have uterine fibroids, you might also want to try Reclining Hero Pose, or Supta Virasana. However, it is important to note that this pose is an intermediate yoga posture and should only be practiced if you can already perform Hero Pose, a seated posture in which the buttocks sits on the floor between the feet, with relative ease. To transition from Hero Pose to Reclining Hero Pose, exhale and slowly lower your back toward the floor, using your hands and arms for support. If needed, place blankets beneath your back for added cushion and ease. Lay your arms on the floor slightly away from your body, with the palms facing upward. Keep the thighs parallel and the knees as parallel as possible. Do not allow the knees to fall any wider apart than hip's width to prevent strain.
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