Yoga For Pelvic Floor Health
Here we're going to explore yoga for pelvic floor health in this blog post. The pelvic floor is often ignored, but it affects not only physical strength and function but also the balance of emotions and energies. Being physically strong is not the only important factor; having good energy and feeling good inside is also very important. Here, we explore yoga's complex connection to pelvic floor health.
We will discover how yoga poses, particular breathing ways, and stretches result in big improvements in health. Here we will get knowledge about the ways yoga makes our pelvic floor more strong and powerful.
What Is Pelvic Floor And Why Its Important?
At the bottom of the pelvis, there is a cluster of muscles and tissues that form a support structure and named as the pelvic floor. Anatomically, these muscles run from the front pubic bone to the back tailbone as well as from side to side. They perform a key job holding up organs such as the rectum, uterus, and bladder. Additionally, they play a key role in things such as our feelings during sex and when we go to the bathroom.
In order to maintain our overall health, we have to keep these muscles strong and flexible. We will start getting problems like displacement of organs, pains in the lower back, leaking pee, and pleasure during sex if these muscles get weak or unable to perform well. Performing yoga for pelvic floor will make these muscles powerful and strong which will result in making them great at their job. As a result, we can live healthily avoiding possible problems.
How Yoga Strengthen The Pelvic Floor?
- Pose and movements in yoga activate the muscles in the pelvic floor directly.
- Through yoga, you better understand your body and become more aware of the pelvic floor muscles.
- During yoga, deep, controlled breathing supports the pelvic floor muscles.
- Many yoga poses engage the core, indirectly affecting pelvic floor muscles.
- Many yoga poses activate pelvic floor muscles from different angles, providing a complete muscle workout.
- Yoga poses require three-dimensional squeezing that aids in creating longevity and strength in the pelvic floor muscles.
- A yoga balancing pose activates the pelvic floor muscles to maintain equilibrium.
- As changing between yoga poses needs controlled movements, which hold the pelvic floor strongly.
- Doing inversions such as headstands or shoulder stands is challenging on the pelvic floor muscles because they work against gravity.
- Yoga helps you connect your movements to your breath, improving your unity with your diaphragmatic muscles and the pelvic floor.
- A regular yoga practice helps to stop deep pelvic floor tightness through relaxation and meditation.
- Poses that involve pelvic tilt can strengthen and align the pelvic floor.
- You can better control pelvic floor muscles by practicing yoga, as it brings a solid mind-body connection.
- Muscle compression builds when you constantly change between poses, making the pelvic floor strong with time.
- Practicing yoga increases blood flow to the pelvic region, which helps muscles recover, develop strength, and maintain health.
Yoga Poses For Pelvic Floor
1: Bridge Pose:
The Bridge Pose, or Setu Bandhasana in Sanskrit, involves lifting the hips and bending the body into a bridge-like shape. This yoga for pelvic floor gives strength to the back and pelvic floor muscles and also opens the chest and shoulders.
How To Do It:
- The first step is to lie flat on your back with your arms placed side by side and your palms facing down.
- Place your feet hip-width apart near your buttocks while bending your knees.
- Make sure that your knees and feet are parallel. When lifting your hips, make sure your feet are on the ground.
- Strongly press into your feet and activate your pelvic floor muscles and glutes. Inhale and lift your hips towards the roof and make a bridge shape with your body.
- When your hips lift, you can interlace your fingers beneath your body and roll your shoulders beneath you. The action opens your chest.
- To raise your hips higher, keep pressing into your feet and shoulders.
- While holding the pose, take slow, deep breaths. Each time you breathe in, feel your chest expand and your hips rise.
- To maintain stability and to give support to the lower back in the pose, activate your core muscles softly.
- Take several deep breaths, gradually working up to one minute in the pose. When you are ready to release, exhale and slowly lower your hips.
- Take a few breaths after you've lowered your hips to feel the pose's effects.
2: Goddess Pose:
In Goddess Pose yoga for pelvic floor, also called Utkata Konasana, you stand wide-legged like a powerful woman. It activates the muscles in your lower body, including your thighs, hips, and pelvis. By doing so, you will build your lower body's strength and flexibility, as well as feel more confident.
How To Do It:
- The first step is to stand with your feet wider than your hips. Make a 45-degree angle with your feet by pointing your toes out slightly and bringing your heels in.
- Ensure that your knees and toes are directly aligned. By doing this, you will ensure that you align and protect your knees.
- Take a deep breath, bend your knees, and lower your hips. Track your knees over your toes and your thighs will become parallel to the floor.
- By keeping your arm parallel to the floor bring them out at shoulder height. You can position your palms facing down or facing each other.
- With your core muscles support your lower back and keep the pose stable.
- During this pose, be sure to activate your pelvic floor muscles. Suppose that you lift the pelvic floor muscles as if they were stopping urine flow.
- It may feel as if you are seated in an imaginary chair. It is critical to distribute weight equally on your feet.
- Focus your attention straight ahead or at a point in front of you. While holding this pose, take deep breaths and hold them steadily.
- Ideally, you should hold the pose for 30 seconds to a minute or for as long as you feel comfortable.
3: Puppy Pose:
Yoga's Puppy Pose, known in Sanskrit as Uttana Shishosana, combines Child's Pose and Downward Dog. This yoga for pelvic floor is a light forward bend that stretches hips, spine, and shoulders while keeping the hips lifted. With this pose, you can stretch the spine while relieving upper-body tension.
How To Do It:
- Start by putting your wrists beneath your shoulders, and your knees under your hips in a tabletop position.
- As you move forward, make sure your hands are a little ahead of your shoulders and your hips are right over your knees. Keep your fingers spread wide to ensure stability.
- Keep your hips lifted, and breathe in when you take your hands forward, causing your chest to lower down.
- During your stretch, extend the crown of your head forward and lengthen your spine.
- Let your chin or forehead rest on the mat. Maintain a neutral position for your neck.
- Ensure your hips remain above your knees to maintain a mild backend.
- Taking slow, deep breaths as you settle into the pose, feel your spine, shoulders, and hips stretches.
- You will feel a gentle opening in your upper body as gravity pulls your chest toward the mat.
- Take several deep breaths, gradually working up to one minute in the pose.
- When you're ready to exit the pose, inhale as you walk your hands back toward your body.
4: Wide-Legged Forward Fold:
In Sanskrit, wide-legged forward fold yoga for pelvic floor is referred to as Prasarita Padottanasana, which involves folding forward from a wide stance. It stretches the hamstrings, inner thighs, and lower back while engaging the pelvic floor and relaxing the body.
How To Do It:
- The first step is to stand at the top of your mat in a standing position. Leap your feed wide apart to 3 to 4 feet according to your comfort level.
- You should keep your feet parallel, with your toes pointing inward slightly.
- Place your hips and shoulders squarely on your mat. Activate your core muscles and make yourself stable.
- Lift your chest and look forward as you inhale to lengthen your spine.
- Exhale by hunching your hips and leading from your chest. When you fold forward, activte your core and keep your back flat.
- Put your hands between your feet, directly under your shoulders. As a support, you can use yoga blocks if you cannot reach the floor comfortably.
- Continue to fold deeper as you exhale, letting your head relax. Relax your neck and maintain a long spine.
- Consider lifting your pelvic floor muscles upwards as you engage them. Using this engagement helps to stretch the hamstrings more effectively while supporting the lower back.
- While holding the pose, take slow and deep breaths. Release tension and relax with every exhalation.
- Slowly increase the duration of the pose, beginning with 10 seconds and gradually working up to 30 seconds or one minute.
- Exhale and extend your spine by lifting your chest slightly. Support your hips with your hands. Return to standing by engaging your core and inhaling.
- To release any tension in your legs, gently shake them out after you release the pose.