What Are Fibroids And How Can Yoga Help?
More than likely, you or someone you know has had an experience with fibroids. Approximately 80% of black women will suffer from this often-debilitating disease in their lifetimes.
Fibroids results in more than 400,000 hysterectomies in the U.S. each year with nearly 68% one for conditions such as fibroids.
What are fibroids?
Fibroids are non-cancerous tumors that develop in or on the uterus. These tumors vary in size and cause severe cramps and heavy periods. In other cases, they cause no signs or symptoms at all. The cause of fibroids is unknown.
Symptoms of Fibroids
- Heavy or prolonged periods
- Menstrual cramps
- Passage of blood clots during a period
- Painful intercourse
- Interference with physical activities
- Missed days of work
- Interference with relationships
Yoga is the perfect exercise for women suffering from fibroids. The gentle stretches and poses allow more space in the abdomen and release tension that fibroids can cause. Try and share the yoga poses below to ease fibroid pain.
Yoga Poses for Fibroids
- Sit on the floor with your legs straight out. Shift your weight onto your right buttock, bend your knees, and sit with your legs to the left. Lay your feet comfortably on the floor, with the left ankle resting in the right arch.
- Inhale and lift, making the torso long. On your exhale, twist your upper body to the right, keeping the left buttock on or very close to the floor. Soften the belly.
- Place your left fingertips under your right knee and bring your right hand to the floor just beside your right buttock. Pull your shoulders and shoulder blades back and down. Keep twisting the chest to the right.
- Stretch the muscles of the neck by looking over the left shoulder at your feet.
- Inhale several times, lifting the torso more and pushing the hand and fingers into the floor. Exhale and twist more. Hold the pose for 30 seconds to 1 minute, then release with an exhalation. Repeat the sequence on the left.
- Lie down on your back, with your legs extended in front of you and your arms at your sides. Spread the fingers wide with the palms face up toward the ceiling.
- Bend your knees and bring the bottoms of your feet together. Allow gravity to let the legs fall open.
- Adjust the legs to your comfort level. Use yoga blocks under the knees for added support.
- Relax your upper body and allow your body to become one with into the mat. Remain in the pose from one to five minutes, depending on your level of comfort.
Reclining Hero Pose
- Begin by sitting slightly on your knees. Your upper body is upright and your legs are bent at the knees with the feet are on either side of your upper thighs.
- Bring your hands down to either side of your hips. Begin to lean your upper body back towards the floor as you walk your hands back. Keep the knees together throughout the pose.
- Bend the elbows to come down onto your forearms. If you feel comfortable on the forearms, simply bend back as far as you are comfortable.
- If you feel pain in your knees or low back, release out of the pose. No pain should be felt in the knees or low back.
- Stay in a reclined position for five to 10 breaths.
- To come out of the pose, raise your body onto your forearms. Then sit up by pushing the into the floor.
Standing Forward Fold
- Begin in Mountain Pose, standing with the feet hip width apart, spine long, gaze forward with your hands on your hips.
- Exhale as you bend forward at the hips. Reach the front of your torso forward.
- Bend your elbows and hold on to each elbow with the opposite hand. Relax the head and neck by letting your head hang down. Put the weight of your body into your heels as you lift your sit bones toward the ceiling. Keep your knees slightly bent.
- Place the hands on the shins. If allowed, place your palms or fingertips on the back of your ankles or on the floor beside your feet.
- With each inhalation, release deeper into the pose.
- Hold the pose for up to one minute.