Pelvic floor yoga: strengthen and restore harmony

Is your pelvic floor in need of some extra care and attention? Practicing yoga could be the ideal solution you've been seeking. This ancient practice isn't just about striking poses on a mat - it can work wonders for your pelvic health too. From easing discomfort to boosting strength, pelvic floor yoga offers a gentle yet effective approach to caring for this often-overlooked area. Whether you're dealing with leaks, aches, or just want to maintain good pelvic health, there's likely a yoga routine that can help. So grab your mat and get ready to discover how a few simple stretches and breathing exercises could make a big difference down below.

What is the connection between yoga and the pelvic floor?

Yoga and pelvic floor health share a powerful connection. Pelvic floor yoga (1) incorporates specific poses and breathing techniques that can strengthen and relax the pelvic floor muscles. These exercises improve muscle tone, flexibility, and awareness in the pelvic region.

Regular practice of pelvic floor yoga can help address common issues like urinary incontinence, pelvic organ prolapse, and sexual dysfunction. For those looking for hypertonic pelvic floor exercises, gentle yoga stretches combined with diaphragmatic breathing can help release tension and restore balance. Yoga poses (2) such as Child's Pose and Happy Baby are particularly beneficial for those with overly tight pelvic floors.

By combining mindful movement, breath work, and relaxation techniques, pelvic floor yoga offers a holistic approach to pelvic health.

Benefits of pelvic floor yoga

Pelvic floor yoga offers numerous advantages for overall health and well-being. This practice strengthens the pelvic floor muscles, improving bladder and bowel control while reducing the risk of incontinence. Regular sessions can significantly relieve pelvic pain and tension, promoting comfort and ease of movement.

Enhanced stability and posture

Engaging in pelvic floor yoga exercises bolsters core stability, leading to improved posture and reduced back pain. These movements target deep abdominal muscles, creating a strong foundation for daily activities and physical pursuits.

Stress relief and relaxation

Beyond physical benefits, pelvic floor yoga supports relaxation and stress relief. The mindful breathing and gentle movements help calm the nervous system, fostering a sense of inner peace and balance. This holistic approach makes pelvic floor yoga an excellent addition to any wellness routine.

Which yoga poses strengthen the pelvic floor?

Bridge Pose

Bridge pose is an excellent yoga pose for strengthening the pelvic floor. This pose targets the pelvic floor while also working the glutes and lower back.

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Keep your arms at your sides, palms facing down.
3. Engage your core muscles and gently press your lower back into the mat.
4. Exhale and lift your hips off the mat, forming a straight line from your knees to your shoulders.
5. Squeeze your glutes and engage your pelvic floor muscles at the top of the pose.
6. Hold the pose for 5-10 breaths, focusing on your breathing and pelvic floor engagement.
7. Inhale and slowly lower your back to the mat, one vertebra at a time.
8. Repeat the pose 5-10 times, taking breaks as needed.

Squat pose

Squats are a foundational pose that can effectively strengthen and tone the pelvic floor muscles. Here are the steps to perform a proper squat:

1. Stand with your feet slightly wider than hip-width apart, toes pointing slightly outward.
2. Engage your core and pelvic floor muscles by gently drawing your navel inward.
3. Inhale, and as you exhale, bend your knees and send your hips back as if sitting into a chair.
4. Keep your chest lifted and your weight evenly distributed between your heels and the balls of your feet.
5. Ensure your knees remain in line with your toes, avoiding any inward or outward rotation.
6. Hold the squat position for a few breaths, maintaining pelvic floor engagement.
7. Inhale and slowly rise back to the starting position, keeping your core engaged.
8. Repeat the squat for 8-10 repetitions, focusing on proper form and pelvic floor activation.

Warrior II pose

Warrior II is another excellent pose for strengthening the pelvic floor muscles while improving overall hip mobility and stability. Here's how to perform it:

1. Start in a wide stance with your feet about 4 feet apart, right foot turned out 90 degrees, and left foot turned in slightly (about 45 degrees). The heel of your right foot should align with the arch or heel of your left foot.
2. Bend your right knee over your right ankle, keeping your knee in line with your ankle.
3. Extend your arms out to the sides, parallel to the ground, with your gaze focused over your right hand.
4. Engage your core and pelvic floor muscles, drawing your navel inward.
5. Hold the pose for 5-10 breaths, focusing on your breath and pelvic floor engagement.
6. Repeat on the other side, switching the position of your feet and the direction you're facing.
7. Perform 3-5 rounds on each side, maintaining proper alignment and pelvic floor activation throughout the pose.

Cat-Cow Flow

The cat-cow flow gently stretches and strengthens the pelvic floor.

Here's how to achieve the Cat-Cow Flow:

1. Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
2. Inhale deeply, and as you exhale, engage your pelvic floor muscles by gently drawing your navel inward. This will help you connect with your core and pelvic floor throughout the flow.
3. On your next inhale, drop your belly towards the mat, arching your back and lifting your head and tailbone (Cow Pose). Focus on opening your chest and relaxing your pelvic floor muscles.
4. As you exhale, engage your pelvic floor muscles again, rounding your spine towards the ceiling, and tucking your tailbone under (Cat Pose). This movement gently stretches and strengthens your pelvic floor muscles.
5. Repeat the Cat-Cow Flow, synchronizing your breath with the movements. Inhale as you drop your belly and arch your back (Cow Pose), and exhale as you round your spine and engage your pelvic floor (Cat Pose).
6. Aim for 5-10 rounds of the Cat-Cow Flow, moving slowly and mindfully, focusing on your breath and pelvic floor engagement.
7. As you become more comfortable with the flow, you can experiment with variations, such as extending the opposite arm and leg in Cat Pose or adding gentle hip circles to enhance pelvic mobility.

Which yoga poses relax the pelvic floor?

Incorporating pelvic floor yoga into your routine can help release tension and promote relaxation in this crucial area. Here are some beneficial pelvic floor release exercises and poses to try:

Child's Pose (Balasana)

This gentle forward fold stretches and relaxes the pelvic floor muscles.

To achieve Child's Pose (Balasana):

1. Begin on your hands and knees, with your knees hip-width apart and your big toes touching.
2. Exhale and sit back onto your heels, separating your knees as wide as your hips.
3. Extend your arms forward, resting your forehead on the mat or a blanket, and relax your shoulders away from your ears.
4. Breathe deeply, allowing your belly to rest between your thighs, and feel the gentle stretch in your lower back, hips, and pelvic floor.
5. Hold the pose for 5-10 deep breaths, focusing on relaxing your pelvic floor muscles and releasing any tension in the area.
6. To release the pose, inhale and slowly return to the starting position on your hands and knees.

Happy Baby Pose (Ananda Balasana)

This supine pose opens the hips and inner thighs, positively impacting the pelvic floor. It's especially helpful for those with endometriosis-related pain. (3)

To enter the Happy Baby Pose (Ananda Balasana), follow these steps:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Inhale and bring your knees towards your chest, grabbing the outer edges of your feet or ankles with your hands.
3. Open your knees wider than your torso, allowing your thighs to release towards the floor.
4. Gently pull your feet towards your body, creating a gentle stretch in your inner thighs and groin area.
5. Relax your shoulders and neck, and breathe deeply into your belly.
6. Hold the pose for 5-10 deep breaths, focusing on releasing tension in your pelvic floor and hip area.
7. To release, exhale and slowly lower your legs back to the mat, keeping your knees bent.

Pigeon Pose (Eka Pada Rajakapotasana)

This hip opener can help release tension in the pelvic region. Focus on deep, relaxed breathing while holding this pose.

To assume the Pigeon Pose (Eka Pada Rajakapotasana), begin by following these instructions:

1. Start in a forward fold or Downward-Facing Dog Pose. Bring your right knee forward, placing it behind your right wrist, and your right ankle in front of your left hip.
2. Extend your left leg back, keeping the knee and top of the foot on the mat. Your left heel should be pointing back.
3. Inhale and lengthen your spine, keeping your hands on the floor for support if needed.
4. Exhale and fold your torso forward over your right leg, allowing your forehead to come towards the mat. If this is too intense, use a block or folded blanket under your torso.
5. Hold the pose for 5-10 deep breaths, focusing on releasing tension in your hips and pelvic floor. You can stay upright or fold forward, whichever feels more comfortable.
6. To release, inhale and use your hands to push back to the starting position. Repeat on the other side.

Supported Bridge Pose (Setu Bandha Sarvangasana)

Using props for support, this gentle backbend can help relieve lower back pain and pelvic tension often associated with pelvic floor dysfunction and tailbone pain. Incorporating supported poses (4) like this into a yoga routine can significantly reduce incontinence symptoms.

To properly execute the Supported Bridge Pose (Setu Bandha Sarvangasana), carefully follow these steps:

1. Gather a few yoga blocks or a firm, rolled-up blanket to support your back.
2. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
3. Place the blocks or rolled blanket under your sacrum (the triangular bone at the base of your spine), providing a gentle lift for your back.
4. Inhale and gently press your feet and arms into the floor to lift your hips, creating a backbend. Keep your shoulders and head on the mat.
5. Engage your core and leg muscles to support the backbend, but avoid straining or forcing the pose.
6. Hold the pose for 5-10 deep breaths, focusing on relaxing your pelvic floor and lower back muscles.
7. To release, exhale and slowly lower your back onto the mat, one vertebra at a time.
8. Rest in Corpse Pose (Savasana) for a few moments, allowing your body to integrate the benefits of the pose.

Is pelvic floor yoga safe during pregnancy?

Pelvic floor yoga can be a safe and beneficial practice during pregnancy when done correctly. Pelvic floor exercises are recommended for all pregnant individuals to strengthen the muscles supporting the pelvic organs. These exercises can help reduce the risk of incontinence after childbirth.

In fact, pelvic floor exercises during pregnancy, especially when integrated into a yoga routine, may help prepare the body for childbirth by reducing the need for labor induction and shortening labor duration.

How long does it take for yoga to improve pelvic floor function?

The effectiveness of pelvic floor yoga varies from person to person, but consistent practice is key. A minimum of 12 weeks (5) of supervised pelvic floor muscle training is recommended to see significant improvements in symptoms and quality of life.

For those practicing at home, noticeable results may take 6-8 weeks of regular pelvic floor yoga sessions. A 6-week Iyengar-based yoga program (6) led to substantial reductions in pelvic pain severity and improvements in daily activities and emotional well-being.

To maximize benefits, aim for 2-3 yoga sessions per week, focusing on poses that engage the pelvic floor muscles.

Are there any yoga poses to avoid with pelvic floor dysfunction?

While pelvic floor yoga can be beneficial, certain poses may exacerbate symptoms for those with pelvic floor dysfunction. High-impact exercises and activities that increase intra-abdominal pressure should be approached with caution. This includes intense forward bends, deep squats, and prolonged inversions.

Poses to modify or avoid

• Full wheel pose
• Intense core work like boat pose
• Deep lunges

Child's pose and bridge pose can be helpful when done correctly. Always listen to your body and work with a qualified instructor who understands pelvic floor issues to ensure your pelvic floor yoga practice is safe and effective.

Common mistakes to avoid in pelvic floor yoga

Overexertion and improper form

When practicing pelvic floor yoga, it's crucial to avoid overexertion. Certain traditional exercises can actually lead to bladder neck descent, potentially worsening pelvic floor issues. Focus on proper form and controlled movements rather than intensity.

Neglecting breath work

Many practitioners forget to coordinate breathing with pelvic floor contractions. Proper breathing techniques are essential for effective pelvic floor engagement. Inhale to relax the muscles, then exhale while gently contracting. This synergy enhances the benefits of pelvic floor yoga.

Inconsistent practice

Consistency is key for seeing results from pelvic floor yoga. It typically takes several weeks of regular practice to notice improvements. Aim for short, frequent sessions rather than sporadic longer ones to maximize the benefits of your pelvic floor yoga routine.

Is biofeedback therapy an alternative to pelvic floor yoga?

While pelvic floor yoga offers numerous benefits, biofeedback therapy presents a compelling alternative for strengthening and restoring pelvic floor harmony. This innovative approach uses technology to provide real-time feedback on muscle contractions, enhancing the effectiveness of Kegel exercises for women.

Pelvic floor trainer like Perifit Care combine biofeedback with interactive video games, making pelvic floor training both engaging and efficient. This FDA-cleared solution targets stress, mild-moderate urge, and mixed urinary incontinence through evidence-based programs.

Unlike traditional pelvic floor yoga, biofeedback therapy for pelvic floor offers precise measurements of contraction quality.

Ultimately, both pelvic floor yoga and biofeedback therapy can be valuable tools in your pelvic health journey. The choice depends on your specific needs and preferences.

As you embark on your pelvic floor yoga journey, remember that this practice is about more than just physical strength. It's a holistic approach to wellness that can positively impact your overall quality of life. By incorporating these exercises into your routine, you're taking a powerful step towards better health and increased body awareness. Whether you're dealing with specific pelvic floor issues or simply want to maintain optimal function, yoga offers a gentle yet effective path forward. So roll out your mat, take a deep breath, and give yourself permission to explore this transformative practice. Your body (and your pelvic floor) will thank you for it.

Sources:

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8808187/ 
2. https://www.health.harvard.edu/staying-healthy/pelvic-floor-exercises-help-for-incontinence-sexual-health-and-more 
3. https://www.medicalnewstoday.com/articles/yoga-for-endometriosis 
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC4310548/ 
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC10301414/
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC6279262/