Introduction of Yoga for Pelvic Floor Muscles
The pelvic floor describes the group of muscles that support the bladder, intestines, and, in women, the uterus. These muscles ensure very prominently that the processes of urination, bowel movement, and sexual functions are held in check. A weak pelvic floor leads to various complications like incontinence, prolapse, and backache in the lower back.
Scientific evidence clearly supports that yogas have improved pelvic floor musculature by strength building 2016 Article in the International Urogynecology Journal shows evidence of marked and significant strength to the pelvic floors, alongside incontinence severity reduced based on yoga-related intervention.
On top of this finding, 12 weeks of interventions based on Yoga practice reduced pelvis-related symptoms, in fact, a number of cases of pelvic pain along with improving musculature regarding pelvic in BM C Women’s Health, 2018. This article will discuss the best yoga poses that can help strengthen your pelvic floor muscles based on scientific studies and detailed descriptions of each pose.
Understanding the Pelvic Floor
How the Pelvic Floor Works: Muscular layers that make up the pelvic floor, such as a hammock, stretch from the pubic bone to the tailbone and help stabilize the pelvis and support contents within. Muscles in these areas can often strengthen bladder control, posture, and overall strength in the torso.
Symptoms of a Weakened Pelvic Floor
- Involuntary leaking of urine with sneezing, coughing, laughing, or even exercising
- The sensation of wanting to urinate very frequently
- Low back pain or hip ache
- Loss of sexual sensations
- Prolapse (when organs drop lower in the pelvis)
Reasons for Weakened Pelvic Floor
- Pregnancy and childbirth
- Age
- Obesity
- Heavy lifting
- Surgery (such as hysterectomy)
- Chronic constipation
You can tighten up and soothe these muscles through yoga, thereby allowing you to achieve better pelvic floor health.
Stronger Pelvic Floor through the Best Yoga Positions
1. Bridge Pose, Setu Bandhasana
How to do:
- Lie on the back, bent knees, feet hip-width apart
- Arms by your side, palms on the ground, lying face down.
- Inhale, contract the pelvic floor and lift your hips off the floor.
- Hold 5-10 breaths, noticing the tension in the pelvic muscles.
- Slowly lower your hips and repeat 3-5 times.
Benefits:
- Strengthening the pelvic floor muscles and glutes
- Enhancing Lower Back Stability
- Promoting better blood circulation
2. Malasana (Yogi Squat)
How to do it:
- Stand with your feet slightly more spread than hip-width apart.
- Lower down into a deep squat if your heels will stay on the floor
- Bring palms together in a prayer position at the chest
- Press elbows toward knees to open up the hips
- Hold for 30 seconds to 1 minute.
Benefits:
- Strengthening of the pelvic floor
- Opens the hips and increases flexibility
- Increases deep breathing and relaxation
A study says that deep squatting postures increase intra-abdominal pressure, which can enhance pelvic floor muscle engagement.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
How to do it:
- Start on hands and knees, wrists directly under shoulders, knees under hips.
- Inhale, arch your back, and lift your chest and tailbone (Cow Pose).
- On an exhale, curve your spine, tuck your chin and head backward, and bring your belly button toward your spine (Cat Pose).
- Repeat for 5-10 breaths.
Benefits
- Activates the deep core and pelvic muscles
- Improves flexibility of the spinal column
- Releases tension in the body
Cat Cow movement aids coordination between the diaphragm and the pelvic floor, thus aiding in increased activation of the muscle.
4. Warrior II-Virabhadrasana II
How to do it:
- Stand with feet a little apart
- The right foot’s inner part is 90 degrees, and the left foot is a little inside.
- Your right knee is bent with your arms parallel to the floor.
- Engage your core and pelvic floor as you hold it for 5-10 breaths.
- Repeat on the other side.
Benefits:
- Strengthens core and pelvic muscles
- Improves balance and stability
- Increases lower body strength
A study proved that Warrior poses to engage the deep stabilizing muscles, which includes the pelvic floor.
5. Chair Pose (Utkatasana)
How to do it:
- Stand with feet together.
- Inhale and raise your arms overhead.
- Exhale and bend your knees as if sitting in a chair.
- Engage your pelvic floor by lifting your pelvic floor slightly up.
- Holding time: 5-10 breaths, then lift your heels to standing
Benefits of Pelvic Floor Engagement:
- Strengthens pelvic and core muscles
- Strengthens lower body
- Improves posture
Research suggests that isometric contractions in poses such as Chair Poses do strengthen endurance in the pelvic muscles.
Breathing Techniques to Strengthen Pelvic Floor
Diaphragmatic Breathing or Belly Breathing
How to do it:
- Sit or lie comfortably on a flat surface.
- Place one hand on the chest, and the other hand on the stomach.
- Slowly breathe in through the nose, so that your stomach expands but your chest doesn’t move.
- Slowly exhale through the mouth while raising the pelvic floor and tensing it.
- Do this for 5 minutes a day.
The American Journal of Obstetrics & Gynecology has stated that diaphragmatic breathing contributes to improved working of the pelvic floor since increased oxygenation helps in releasing tension as agreed in their research of 2019.
- Practice Everyday: For at least 3-4 times a week
- Avoid Hyper-Tension: The relaxation aspect of the pelvic floor is equally important as its strengthening.
- Engagement of the Core: A well-developed core supports the pelvic floor
- Breathing: Never hold your breath in a pose.
- Modify If Needed: Use props such as yoga blocks or cushions if poses feel uncomfortable.
