Five Mudras for Endometriosis Relief

From day one, my periods have been unbearably painful. The kind that makes you wonder, ‘How do women have babies if this is what period pain feels like?’ or eagerly counting down the years until menopause (when you're still a teenager!)

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For decades, I heard the same dismissive phrases from the majority of health professionals I consulted: ‘You just have a low pain threshold, take stronger painkillers’ or ‘Painful periods are normal, what you need to look at is your mental health.’ But my experience was FAR from normal.

My journey with endometriosis began at 14. I wouldn't receive a proper diagnosis for another 25 years. Through countless doctor visits, multiple surgeries, and decades of alternative treatment (not to mention the money spent!) I learned to navigate life with chronic pain. It took great determination and planning to manage 'life' with this chronic illness, especially maintaining a full-time career while dealing with debilitating symptoms.

It took almost superhuman strength to get through most days. Getting a correct diagnosis at 39 years of age was a huge turning point in my life. I cried for weeks after receiving the news, grieving the loss of life spent doubled over in pain desperately searching for answers and realising how my life choices were constricted by this insidious disease which had infiltrated every aspect of my life. On the flip side, I also breathed a huge sigh of relief knowing finally what I was dealing with. Sadly, I also know now that my story is not unique, I just hope the next generation of women will benefit from increased funding, awareness and research in this area - so others won’t have to suffer as I have.

One thing I've learned throughout this journey is that stress significantly exacerbates endometriosis symptoms. For a number of years now I've discovered the powerful impact of combining traditional medical care with the ancient art of Mudras, or hand gestures used in yoga and meditation. These sacred hand positions have become essential tools in my pain management toolkit.

What Are Mudras?

As used in yoga and meditation, ‘Mudras’ - meaning ‘seals’ in Sanskrit - are specific hand gestures used to influence energy flow in the body. Also known as ‘Hasta mudras’ or 'hand seals', they activate channels of Prana (vital energy) along pathways known as Nadis - energy highways running throughout our bodies.

Regardless of exact counts - some texts reference 72,000 Nadis - these form an essential part of energy regulation in yogic tradition. By engaging Mudras, we can balance Prana, focus the mind and draw our attention inward.

In traditional Indian dance, Mudras are used symbolically, to convey stories and add embellishment.

Using Mudras, we invoke a hidden power that helps us connect in with the subtle energy body known as the Pranamaya kosha (the energy sheath covering the true-self). This energy body provides a pathway of understanding the divine presence residing within each of us.

Incorporating Mudras into our everyday life and actively promoting the flow of Prana, we invite both healing and spiritual growth.

Here are five Mudras that have proven effective in bringing calm to my body and mind during endometriosis flare-ups:

Prana Mudra: Restore Your Energy

This powerful Mudra has become my go-to for an instant energy boost during fatigue-heavy days. This gesture enhances vitality and blood circulation throughout the body. I've found it particularly helpful during those difficult times each month when endometriosis can sap my energy.

How to practice Prana mudra: using both hands, bring the tips of the thumbs, ring and little fingers together. Comfortably extend the middle and index fingers. Holding this posture, place the hands against the sides of the abdomen and relax the shoulders. Alternatively, place the hands on the thighs, palms facing up.

Apan Mudra: Detox and Inner Balance

Those familiar with endometriosis know how it can make you feel heavy and bloated. Apan mudra is a beautiful posture that aids in detoxification and balances the energy flow within the body. It’s a Mudra that is also connected to springtime and new beginnings. It’s like opening a window and inviting in a fresh breeze. I practice this Mudra during flare-ups. It helps create a sense of lightness and release.

How to practice Apan mudra: using both hands, bring your thumbs, middle and ring fingers together and extend the remaining fingers.

Jnana Mudra: Heart Wisdom

Jnana mudra is one of my favourites. The word Jnana means ‘wisdom’ in Sanskrit and connects us with our heart’s intuition, allowing our inner voice to guide us. I use this Mudra throughout my day. It’s a simple yet powerful way to shift focus from unhelpful thoughts back to my body, allowing for a slower, more intentional breath.

Finding Balance Through Pain.

I encourage you to try Jnana mudra when you’re feeling overwhelmed, overstimulated or stressed. It's particularly helpful during those moments when you need to centre yourself despite physical discomfort.

How to practice Jnana mudra: using both hands, bring your thumb (representing fire and the solar plexus) and index finger (symbolising air and the heart centre) together. This gesture helps focus your energy inward, fortifying your solar plexus and enhancing your sense of grounding. keeping the gesture relaxed and comfortable as you rest your hands on your thighs, palms facing upwards.

Mahatrika Mudra: Sacred Feminine

This Mudra activates healing of the pelvic area and can assist in reducing menstrual cramping, relieve pelvic congestion and constipation and help to regulate menstrual cycles. It’s a beautiful Mudra to help bring energy to the reproductive organs.

How to practice Mahatrika mudra: starting with both thumbs and the tips of your index fingers touching each other, bring your hands together. Both little fingers should also touch at their tips. Relax the middle and ring fingers, keeping them straight but comfortable. This Mudra points downwards. It resembles the shape of the pelvic bowl and should be held in front of your sacral chakra.

Yoni Mudra: Acceptance and Healing

Yoni mudra is specifically beneficial for reproductive health. It helps create a sense of nurturing energy and acceptance, particularly important when dealing with a condition that can make you feel at odds with your own body.

How to practice Yoni mudra*: create a downward-pointing triangle with your thumbs and index fingers touching your lower abdomen.

*Please note, there are a few variations of Yoni mudra - the one offered in this article is the simplest version.

How Long Should you Hold a Mudra For?

Your work with Mudras doesn’t need to be complex. In fact, simplicity is key. Begin with a single Mudra and incorporate it into your daily routine. You might practice it for a few moments as you take several conscious breaths, or integrate it into your meditation and hold it for longer.

Always remember to breathe with presence and awareness when working with Mudras.

What to Expect When Working with Mudras

Research indicates that hand gestures can influence cognitive processing and emotional regulation, suggesting Mudras can enhance our ability to focus inward and cultivate calm.

Pay attention to how you feel before and after using Mudras. Sometimes, subtle changes in your physical sensations or mood are signs of energy shifting. Explore a single Mudra for one week or more to allow its energy to build. Once you feel comfortable, try a new one.

Mudras possess unique qualities able to awaken, deepen, and even fast-track your spiritual growth. They’re like keys to unlocking energy and inner balance. For me, Mudras are truly magical - able to lift energy and transform your quality of life.

Holistic Endometriosis Solutions

It's important to note that Mudras are complementary practices, not replacements for professional medical care. My journey to proper diagnosis took decades, and finding the right healthcare providers who truly listened was crucial. However, these ancient hand gestures have become valuable allies in my ongoing journey with endometriosis, along with yoga, meditation and breathwork.

For anyone dealing with endometriosis, remember that validation from the right professional is essential, and for me healing has come through a combination of traditional medicine and alternative solutions, combined with mindful and spiritual practices.

Know you’re not alone endo friend, and I hope you might also reap the many benefits of integrating the magic of Mudras into your life. You’re a true warrior to have made it this far!