Taking care of your pelvic floor is so importantstart here with these yoga-inspired exercises and stretches.
Grace Canaan
When was the last time you thought about doingexercises to strengthen your pelvic floor?
Probably never, right?
Photo:Grace Canaan
What Is the Pelvic Floor?
This includes spine and hip stability.
When you have a dysfunctional pelvic floor or weakness in the area, however, problems can arise.
Grace Canaan
Constipation, pelvic pain, and pelvic organ prolapse are other issues that can arise.
Pelvic Floor Tightness vs. And it doesnt take long.
Just a few weeks should do the trick, Trubin says.
Grace Canaan
If not, talk to your healthcare provider.
Yoga involves poses that stretch and strengthen the pelvic floor, Trubin says.
Happy Baby (Ananda Balasana)
Lie face up on the floor.
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Bring your knees toward your chest so your legs form 90-degree angles in the air.
Position your feet so the soles are facing toward the ceiling.
Lower your hips down as far as you comfortably can.
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Lengthen your spine and hold here.
If youre using blocks, hold one to two minutes.
Without blocks, do several rounds, holding for 10 to 20 seconds each.
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Chair Pose (Utkatasana)
Stand with your feet hip-width apart.
Watch that your knees arent going past your toes.
Repeat 10 to 20 times, holding each pose for a few seconds.
Pelvic floor benefits:Strengthens the pelvic floor and surrounding lumbopelvic muscles for optimal pelvic floor conditioning.
Repeat 10 to 20 times, holding each one several seconds.
If this is uncomfortable, place a block between your thighs.
Belly Breathing
Sit down with your legs crossed or lie flat on your back with knees bent.
Feel your pelvic floor relax and elongate.
2021;265:143-149. doi:10.1016/j.ejogrb.2021.08.026
Cleveland Clinic.Pelvic floor dysfunction.
Accessed August 22, 2023.
