Yoga with fibroids - how to adapt postures to suit you

Fibroids are (non-cancerous, normally) growths that develop in or around the womb (uterus), and can vary in size from a few millimetres to many centimetres. Some women* are unaware they have fibroids because

they do not have any symptoms, but other women have horrendous symptoms. Fibroids are extremely common and according to some reports, up to 70% of women will have them by the time they're 50, and this is often higher for Black women.

Leaving aside all the health and medical issues associated with them, fibroids can have an impact on your yoga practice.

July is fibroid awareness month (currently mainly in America, but maybe it'll spread!), and as someone with (large and multiple) fibroids, I thought I'd share my experience of adapting a yoga practice when you have fibroids.

Possible impacts of fibroids on yoga practice

When you have fibroids, your yoga may not feel the same. Some or all of the following may apply:

• bloating makes you feel uncomfy in many poses

• a 'bulky uterus' can mean additional pressure on organs like the bladder, meaning you need to go for a pee often

• inversions can be ghastly

• size of abdomen means some postures are no longer possible or comfy

• balance may be 'off'

• feeling drained of energy (fibroids cause heavy bleeding and can contribute to anaemia)

• heavy bleeding may mean you're concerned about leaking into your clothes (especially in a public class)

• back pain and other pain in pelvis, hips and legs may mean you don't feel like doing much yoga (or anything!)

With that depressing list of possible impacts, you might think yoga is off the menu for women with fibroids.

But, fear not, because yoga can be adapted to suit you, and, if you can enjoy some yoga postures (along with the important mindfulness and pranayama), it can bring many benefits.

Ways to adapt yoga postures for fibroids

We can make changes to yoga postures to help make asana more comfy and manageable. I'll give some examples for sitting, lying down (on front, prone, and on the back, supine), twists, and inversions.

Let's tackle inversions first.

Inversions and fibroids

I'm not going into the debate about whether it's ok if your pelvis is upside down when you're on your period (maybe a future blog post!). Let's assume you want to do a leg inversion like shoulderstand or headstand, and you have fibroids.

I had 'gone off' shoulderstand probably about five years before I was diagnosed with fibroids. It would make my head pound, make my thoracic cavity feel really uncomfy, and generally just not feel nice at all. I didn't know why, and I re-read all the info about alignment etc, but no tweaks helped, plus, it used to feel fine so what changed? When I was diagnosed with large and multiple fibroids I said to myself "Oh THAT'S why shoulderstand is so horrible!". The combined weight and size of your fibroids can be significant, so if it is pressing on your diaphragm and organs in your upper chest when you're upside down it's no wonder it may not feel nice.

So if you feel the same, instead of shoulderstand, 'legs up wall' (known as viparita karani or waterfall pose), or 'legs resting on a chair seat' works just as well for the inversion element, and removes the need to have the pelvis raised up.

Some people like 'legs up wall' with a firm cushion or yoga block under their pelvis. Personally, I still find that not terribly pleasant, but if you want a small lift for the pelvis try it. Or try it during different weeks of the month to see if there's any difference.

For headstands, handstands and scorpion (forearms down), I never stay in them long enough for the build up of pressure, so if you like those postures and want to keep doing them, maybe only hold them for a short amount of time.

If you want an inversion where the head is below the heart, then downward facing dog and thread the needle are options.

Adapting seated asana for fibroids

Some seated yoga postures may not be comfy if your fibroids are large. In size they can be up to the equivalent of a five month pregnancy, so adaptations may be necessary.

For deep forward folds have the legs wider to accommodate the abdomen. So instead of paschimottanasana with the legs together, a wide leg version is just as good. The intention behind the posture remains the same.

For twists, instead of twists where belly and thigh are against each other, take the twist to the open side. So in Marichyasana C for example, if the right leg is bent up at the knee we would traditionally twist to the right. Instead, twist the upper body to the left to the open side, away from the raised right leg. Your spine is still in a twist.

You can also adapt these sorts of postures by not bringing the bent leg so close in towards the upper body, so there is more space for the abdomen.

What about child's pose (balasana)?

I used to love balasana! One of my favourite poses. However, it increasingly became uncomfy and not pleasant as the fibroids grew. Even the wide knees version didn't help hugely. If this is the same for you, try puppy pose instead. As its name suggests it's a small downward facing dog. Start on all fours, keep the hips over the knees, then lower the head to the floor, and place your hands where you like. I generally put my head on the backs of my hands directly below me. Or you might reach the arms further forwards. You may want a firm yoga block or cushion for the head instead. (Plus knee padding here is always an option, regardless of fibroids!)

If we are using child's pose as a rest, as a calming posture, and to lengthen the spine, then supporting the head in puppy will do the same thing.

As an aside, I am now comfy in balasana again, having improved my bloating and bulky pelvis feeling. I have achieved this through minor tweaks to diet and lifestyle, mainly with macro nutrients, herbs and spices. I'm not qualified to talk about these changes but can point you to the research if you want to know more.

How to make being on your front comfy with fibroids

Urgh. Lying on your front when you have a bloated or bulky abdomen and uterus is not pleasant.

One adaptation is to place a yoga block or very firm cushion under your pelvis (not the belly), so it lifts you up from the floor a little and there is less pressure when you move into the back extensions.

Another adaptation is to not lift both legs off the floor at the same time when you are moving into a pose like locust (salabasana). Either do 'swimming legs' alternating lifting one then the other, or don't lift the legs at all. You're still getting a back extension.

You may choose to switch to back extensions which don't lift the legs e.g. cobra or sphinx. Or, swap for a supported bridge on several yoga blocks.

Supine yoga asana and fibroids

This might be where you feel most happy!

Lots of options for gentle movements, sacrum circles, rocking twists, moving bridge lifts etc.

The main adaptation I make here for 'fibroid belly' (not a medical term!) is with ardha apasana (downward energy pose/ wind reliever). Instead of bringing the thigh in directly over the belly and rib cage, rotate the hip outwards first, then bring the knee up in the direction of the armpit. This removes the pressure of squashing the belly and uterus.

Watch my yoga video with five adaptations of yoga poses to suit your fibroids

I've created a short video with a few of these adaptations, which you can watch and practise along with me.

It's 15 minutes long and I cover:

• seated forward fold

• seated twist

• inversion/rest (puppy)

• back extension prone (locust)

• inversion

The video is on my YouTube channel.

Plus look out for a future blog post on yoga FOR fibroids i.e. nice things you can do which can help with some symptoms.

Find out more about fibroids:

• British Fibroid Trust

• NHS Fibroid information

• Fibroid Fighters (US, with useful resources)

*or people with a uterus who don't identify as a 'woman'

Menstrual support e-book

I have a menstrual support e-book which you can download, full of useful information about your menstrual cycle, how you can adapt your yoga practice to suit the menstrual cycle, and how we can use yoga to help us manage adverse menstrual symptoms.

Download the free (or donation) e-book from my library.

Access exclusive menstrual support videos

If you join my menstrual support membership you can access exclusive videos and other resources to help you with your menstrual cycle.

With short videos on beneficial movements, calming breathing techniques and more, this is ideal if you have menstrual symptoms like pain, bloating, fibroids, endometriosis etc.

Check out the membership scheme.