Discover five yoga poses to help women strengthen their pelvic floor. While most of us have heard time and time again about the importance of pelvic floor exercises for building pelvic floor strength (and bladder control), we may not be aware that there are a series of yoga postures that can provide excellent support to our pelvic floor exercise program, with the added benefit of mindfulness, relaxation, and improved balance.
Women’s Pelvic Floor Explained and Yoga to Build Strength
The pelvic floor for women is a key set of deep muscles situated in the pelvis, running from the front of the pubic bone to the base of the spine. Shaped like a basin, the pelvic floor holds all of the pelvic organs (uterus, vagina, bowel & bladder) in place and supports the bladder to provide control when you urinate.
Strong pelvic floor muscles can provide control over bladder leaks, stronger core strength in the abs, improved sexual sensitivity, and better posture.
The pelvic floor can lose its muscle tone & control over the bladder for a number of reasons, but most commonly as a result of pregnancy & childbirth, heavy sports & exercise regimes, menopause, natural aging, & pelvic and prostate surgeries.
Yoga is a calming, meditative practice that can significantly support your pelvic floor strengthening regime. Take a few moments at home, breathe deeply, and give these beneficial yoga poses a try:
Top 5 Yoga Postures To Build Pelvic Floor Strength
1. MOUNTAIN POSE (TADASANA)
Start by standing with your feet hip distance apart and your hands resting at your sides. Place a yoga block (or a thick book or pillow) between your thighs. Engage your inner thighs and try to lift the block upwards.
2. CHAIR POSE (UTKATASANA)
Start in Mountain Pose (the posture above), with your arms stretched upwards and your fingertips lengthened towards the ceiling. Bend your knees, keeping your back as straight as possible, and push your hips back into a squat like sitting in a chair.
Keep your heels connected to the floor without your hips dipping lower than your knees. Hold the posture for a couple of breaths. Try to lift your pelvic floor upwards as though you were trying to hold in pee. Straighten up again slowly. Repeat as many times as you feel comfortable.
3. WARRIOR II (VIRABHADRASANA II)
Starting in Mountain Pose, step your right foot forward (with your front and back feet about 1 meter apart). Lift your arms straight out to the sides so they are parallel to the floor. Keep your right foot straight, but turn your left foot out slightly so that your toes are pointing away from your body.
Bend the right knee over the right ankle, keeping your left leg straight. Tighten your tummy as though you are pressing your belly button to your spine, and pull up the pelvic floor as we did in the chair pose. Hold for about 30 seconds, then straighten the right leg. Hold and repeat as many times as you feel comfortable, and then try on the other side.
4. HAPPY BABY (ANANDA BALASANA)
Place a yoga mat or a thick towel flat on the floor. Lie on the mat on your back, and draw your knees into your chest. Hold on to your knees, inhale deeply, and exhale. Grab the outside edges of your feet or wrap your index and middle fingers around your big toes, and pull your knees (bent) out to the side, trying to pull the knees as closely to the floor as you can without causing any discomfort. Pull your feet back with your hands.
Tighten your tummy as though you are pressing your belly button to your spine, and pull up the pelvic floor as we did in the chair pose. You can rock from side to side to give your back a lovely massage. Hold for as long as you feel comfortable, then release your legs gently to the floor with your arms at your side to relax.
5. LOCUST POSE (SALABHASANA)
This posture works both the glutes, buttocks & pelvic floor – 3 for the price of 1!
Lie on your mat or towel flat on your tummy, with your legs together and your arms at your sides. Gently rest your nose and forehead on your mat. Inhale and lift your head, chest, arms, knees, and feet off the floor.
Squeeze your tummy muscles, glutes, and buttocks to help lift everything up off the floor. Keep your legs straight out, hold for about 30 seconds, and gently release back down. Repeat as desired.
The wonderful thing about these yoga postures is that they are simple to do at home. By focusing on your breath, being mindful, and connecting with your body, you can zone out and disconnect from the stresses of the day.
Strengthen Your Pelvic Floor With Gynesis
Gynesis is an external, noninvasive solution for strengthening your pelvic floor and urinary incontinence. It can be used in the comfort and privacy of your home. Easy to use and comfortable to wear, Gynesis helps you safely and effortlessly strengthen and re-educate the entire network of pelvic floor muscles through gentle muscle stimulation.
