The Cardiovascular and Interventional Radiological Society of Europe reported that uterine fibroids affect about 20 percent to 40 percent of women 35 and older. It added that women of African descent run a higher risk of developing them. Specific yoga asanas can help open the abdominal region and alleviate symptoms associated with uterine fibroids such as pelvic pain, heavy and prolonged menstrual cycles and frequent urination.
Types of Asanas
As many as three of four women develop uterine fibroids in their lifetime, the Mayo Clinic says. Some women experience little or no symptoms. However, when they're large, fibroids can cause discomfort and impede the function of internal organs. Certified Iyengar yoga instructor Jaki Nett highlighted the importance of adapting your yoga practice in accordance to the size of your uterine fibroid. Supta Virasana -- Reclining Hero Pose -- and the twist-based asana Bharadvajasana open the abdominal region, Nett says, while strengthening stomach muscles. Supta Baddha Konasana, a popular asana for pregnant women, also expands the abdominal area to reduce pelvic pressure and relieve painful menstrual cycles.
Supta Baddha Konasana -- Reclining Bound Angle Pose
Reclining Hero Pose is a restorative asana expanding the groin and hip areas. It also increases fertility, strengthens the bladder and eases painful menses. Sit upright on the floor in Dandasana with your spine erect and legs stretched in front. Bend your knees, drawing the soles of your feet together, moving them toward your pelvic region. Grasp your ankles or toes with your hands, pulling your feet closer toward your pelvis while gently lowering your knees to the floor. Keep your heels and outer edges of your feet on the floor to create a stable base. You can position blankets next to your hips to bolster your thighs for added support. Readjust your spine, lengthening it, ensuring your perineum is positioned parallel to the floor and your pelvis is positioned neutrally. Exhale and begin to lower your back to the floor, using your hands for support until you are flat on the floor. Keep your thighs wide open, lowering them without forcing them to the floor to avoid adding strain to the inner groin. Extend your arms outward to the sides, and hold the position between 10 to 20 minutes -- breathing deeply to enhance relaxation.
Supta Virasana - Reclining Hero Pose
Reclining Hero Pose also helps open the abdominal region and ease menstrual pain, although it's an intermediate asana and should only be practiced if you can comfortably do Hero Pose. To assume this asana, sit on your heels. Reposition your feet, shifting them to your sides so you're sitting between them while keeping your knees together. Place your hands behind or on your feet and slowly recline, moving your buttocks forward and placing your elbows on the floor. Lower your torso onto the floor and reach your arms over your head, stretching your torso while pushing your thighs and knees into the floor. Breathe deeply and hold the pose between five to 20 minutes before moving upward to resume your original position.
Bharadvajasana -- Bharadvaja's Twist
This asana helps massage your abdominal organs and relieves lower back pain, although Yoga Journal recommends you avoid it while on your menses. Sit on the floor in Dandasana and bend your legs beside your left hip, shifting your weight to the right side while tucking your right foot underneath the left. Breathe in deeply, lengthening your spine and front side, then gently twist your face, neck, chest and torso to the right while exhaling. Hold out your left arm, moving it across your body to reach under your right outer side of your thigh. Stretch out the right arm, moving it behind your back, grasping your left arm from the inside above your elbow. Continue moving deeper in to the twist. Hold for a minute before returning to your original position, repeating the same steps to twist to the left.
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