7 Yoga Poses For Healthy Pelvic Floor

Yoga is a great way to keep your pelvic floor healthy. The pelvic floor is a group of muscles that support your bladder, bowel, and for women, the uterus. These muscles need to be strong and flexible. Here are seven yoga poses that can help you strengthen and relax your pelvic floor.

Key Takeaways

• Yoga can help strengthen and relax the pelvic floor muscles.
• Happy Baby Pose helps to stretch the inner thighs and relax the pelvic floor.
• Child’s Pose is a resting position that can help relax overactive pelvic floor muscles.
• Reclined Bound Angle Pose stretches the muscles in the perineum and can soothe the nervous system.
• Reclined Figure 4 Pose helps to stretch the glutes and relieve tension in the pelvic area.

1. Happy Baby Pose (Ananda Balasana)

The Happy Baby Pose, known as Ananda Balasana in Sanskrit, is a gentle yoga posture that helps in stretching and relaxing the pelvic floor muscles. This pose is particularly beneficial for elongating the muscles around the hips and pelvis, which can contribute to a healthier pelvic floor.

To perform the Happy Baby Pose, follow these steps:

1. Lie on your back on a yoga mat or a thick towel.
2. Draw your knees towards your chest, keeping them wide apart.
3. Raise your feet so that your ankles are above your knees.
4. Hold the outer edges of your feet with your hands. Alternatively, you can wrap your index and middle fingers around your big toes.
5. Gently pull your knees towards the floor, ensuring there is no discomfort.
6. Tighten your abdominal muscles as if pressing your belly button towards your spine.
7. Engage your pelvic floor muscles by pulling them upwards.
8. You can rock gently from side to side to massage your back.
9. Hold this position for as long as you feel comfortable, then slowly release your legs back to the floor and relax your arms at your sides.

Benefits:

• Stretches the inner thighs, hamstrings, and groin.
• Helps in releasing tension in the lower back.
• Promotes relaxation and stress relief.
• Enhances flexibility in the hips and pelvis.

Incorporating the Happy Baby Pose into your regular yoga routine can significantly improve pelvic floor health. For additional support, consider using period underwear to stay comfortable during your practice.

2. Child’s Pose (Balasana)

Child’s Pose, or Balasana, is a restful yoga position that can be particularly beneficial for the pelvic floor. This pose is often recommended for individuals with overactive or non-relaxing pelvic floor muscles. It provides a gentle stretch to the pelvic region, promoting relaxation and comfort.

To perform Child’s Pose, follow these steps:

1. Begin on your hands and knees, ensuring your wrists are aligned under your shoulders and your knees under your hips.
2. Spread your knees as wide as you comfortably can while keeping your big toes touching.
3. Slowly move your hips back toward your heels, extending your arms forward on the floor.
4. Lower your chest and forehead to the ground, allowing your body to relax into the pose.
5. Hold this position for 5 to 10 deep breaths, focusing on releasing tension in your pelvic area.

This pose can be enhanced by using props such as pillows or blankets for additional support. For those experiencing menstrual discomfort, Child’s Pose can be a soothing position. For more tips on managing period cramps, visit this page.

3. Reclined Bound Angle Pose (Supta Baddha Konasana)

The Reclined Bound Angle Pose, also known as Supta Baddha Konasana, is a restorative yoga posture that targets the pelvic floor muscles. This pose is particularly beneficial for those looking to enhance their pelvic health and alleviate stress.

To perform this pose, lie flat on your back and bring your feet toward you. Spread your knees out to the sides and place the soles of your feet together. You can add a block or support on each side of your leg if needed. Relax in this position and take 5 to 10 deep breaths. Then, lift your legs up and rest with the soles of your feet on the floor, hips-width apart.

This pose not only stretches the inner thighs and groin but also helps in releasing tension in the pelvic area. It is an excellent addition to any yoga routine aimed at strengthening the pelvic floor. For those dealing with incontinence, this pose can be particularly helpful in managing symptoms and promoting overall well-being.

For added comfort and confidence on the mat, consider wearing period underwear.  This can provide additional support and peace of mind during your practice.

4. Reclined Figure 4 Pose (Supta Ardha Padmasana)

The Reclined Figure 4 Pose, also known as Supta Ardha Padmasana, is a beneficial yoga posture for enhancing pelvic floor health. This pose helps in stretching the hips, glutes, and lower back, which are all connected to the pelvic floor muscles.

1. Begin by lying on your back with your knees bent and feet flat on the floor.
2. Cross your right ankle over your left thigh, forming a figure “4” shape.
3. Thread your right hand through the space between your legs and interlace your fingers behind your left thigh.
4. Gently draw your left thigh towards your chest, feeling a stretch in your right hip.
5. Hold this position for 5 to 10 deep breaths, allowing your body to relax into the stretch.
6. Switch sides and repeat the steps.

This pose not only aids in pelvic floor health but also promotes overall relaxation and flexibility. For those concerned about toxins found in Knix panties, consider exploring alternative options like period underwear for a healthier choice.

5. Reclined Big Toe Pose (Supta Padangusthasana)

The Reclined Big Toe Pose, or Supta Padangusthasana, is a beneficial yoga posture for enhancing pelvic floor health. This pose primarily targets the hamstrings, hips, and lower back, promoting flexibility and relaxation in these areas. Here is a step-by-step guide to performing this pose effectively:

1. Begin by lying flat on your back. Ensure your left leg is grounded while you bring your right knee towards your chest.
2. Loop a strap around the arch of your right foot and extend your right leg towards the ceiling.
3. Maintain a neutral pelvis, allowing a slight arch in your lower back. Keep your left leg firmly on the ground.
4. Gently draw your right leg closer to your body, ensuring the pelvis remains neutral. Avoid tucking your tailbone to focus on stretching the hamstring.
5. Hold this position for 5 to 10 deep breaths, allowing your body to relax into the stretch.
6. Release the pose and take a few moments to rest, observing any differences between your right and left legs.
7. Repeat the same steps on the opposite side.

This pose not only stretches the hamstrings but also helps in maintaining a healthy pelvic floor. For additional support during menstruation, consider using period underwear.

6. Hook Lying with Block

The Hook Lying with Block exercise is a simple yet effective way to strengthen the pelvic floor muscles. This pose is particularly beneficial for those looking to improve their pelvic health.

To perform this exercise, follow these steps:

1. Relax by lying on the floor with your knees bent and feet slightly apart.
2. Place a yoga block between your knees.
3. Slowly exhale as you squeeze the block with your knees and lift your pelvis off the floor.
4. Inhale and relax your muscles as you return your buttocks to the floor without dropping the block.
5. Repeat for 8 reps.

This exercise is similar to hooklying kegels, which are known to be one of the best ways to strengthen your pelvic floor muscles. By incorporating this pose into your routine, you can enhance your pelvic strength and stability. For additional support, consider using period underwear during your practice.

7. Triangle Pose (Utthita Trikonasana)

Triangle Pose, or Utthita Trikonasana, is a fundamental yoga pose that offers numerous benefits for the pelvic floor. This pose helps in stretching and strengthening the muscles around the pelvis, thereby promoting a healthy pelvic floor.

To perform Triangle Pose, follow these steps:

1. Begin in Warrior II Pose, with your feet wide apart and arms extended parallel to the floor.
2. Straighten your front leg while keeping your back leg strong and engaged.
3. Engage your inner thighs and perineum to activate the pelvic floor muscles.
4. Extend your torso over your front leg, reaching your front hand down towards your shin, ankle, or the floor, while your other arm reaches up towards the ceiling.
5. Keep your chest open and gaze up towards your raised hand.
6. Hold this position for several breaths, then switch sides.

Practicing Triangle Pose regularly can help in maintaining a strong and flexible pelvic floor. This is particularly beneficial for women who use period underwear for women, as a healthy pelvic floor can aid in better support and comfort.

For those concerned about the PFAS toxin found in Thinx underwear, it is advisable to explore other options like period underwear that ensure safety and comfort.

Conclusion

In conclusion, maintaining a healthy pelvic floor is essential for overall well-being, and yoga offers a gentle yet effective way to achieve this. The seven poses discussed in this article provide a balanced approach to strengthening and relaxing the pelvic floor muscles. By incorporating these poses into your regular routine, you can improve not only your pelvic health but also your overall physical and mental wellness. Remember, consistency is key, and listening to your body is crucial. Always consult with a healthcare provider before starting any new exercise regimen, especially if you have existing health concerns. Embrace the journey towards a healthier pelvic floor with mindfulness and patience.

Frequently Asked Questions

What is the pelvic floor?

The pelvic floor is a group of muscles and tissues that support the organs in the pelvis, including the bladder, uterus, and rectum.

Why is a strong pelvic floor important?

A strong pelvic floor helps prevent issues like incontinence, supports core stability, and can improve sexual health.

Can yoga help with pelvic floor health?

Yes, yoga can help strengthen and relax the pelvic floor muscles, improving overall pelvic health.

How often should I do these yoga poses?

It's best to practice these poses several times a week for optimal results. Consistency is key.

Is it normal to feel discomfort while doing these poses?

Some mild discomfort is normal, but you shouldn't feel pain. If you do, stop and consult a healthcare provider.

Can men benefit from these yoga poses?

Absolutely, men can also benefit from strengthening and relaxing their pelvic floor muscles through yoga.