Yoga for Pelvic Floor Health: Strengthen, Relax, and Thrive

Discover how yoga can strengthen and improve your overall pelvic floor health.

The proper functioning of your core relies significantly on the pivotal role of your pelvic floor in providing support and maintaining bladder control. However, it can weaken over time due to factors like pregnancy, childbirth, or aging.

Fortunately, integrating yoga into your fitness routine can help! Additionally, with its gentle and mindful movements, yoga targets the pelvic floor muscles, increasing their strength, flexibility, and stability. Then boost your confidence and strengthen your foundation - join us in this empowering yoga for pelvic floor.

Understanding the Pelvic Floor

The pelvic floor [¹] is a complex group of muscles and tissues that sit along the bottom of the pelvis. These muscles form a supportive hammock for your pelvic organs, including the bladder, bowel, and uterus.

They play a crucial role in maintaining bladder and bowel control, as well as sexual function. Essentially, the pelvic floor muscles are responsible for controlling the flow of urine and feces, and they provide essential support to the pelvic organs during physical activities.

A healthy pelvic floor is vital for overall well-being. When these muscles are strong and functional, they help prevent issues like urinary incontinence, pelvic pain, and pelvic organ prolapse.

Conversely, any dysfunction or weakness in the pelvic floor muscles can lead to a range of uncomfortable and sometimes debilitating symptoms. Understanding the importance of these muscles is the first step toward maintaining a healthy pelvic floor.

Why is Your Pelvic Floor Important

The pelvic floor is a group of muscles and tissues that form a hammock at the base of the pelvis. It supports organs like the bladder, uterus, and bowel and plays a crucial role in bladder and bowel control, sexual health, and overall core stability.

Dr. Stephanie Thompson, a pelvic floor physical therapist specializing in pelvic health, emphasized:

“Your pelvic floor is like the foundation of a house. If it’s weak or dysfunctional, it can lead to a domino effect of issues, from lower back pain to incontinence and even pelvic organ prolapse.”

Anatomy of the Pelvic Floor

Functions of the Pelvic Floor

The pelvic floor is pivotal in maintaining your bodily functions and overall well-being. Its primary functions include:

• Bowel Control and Bladder - The pelvic floor muscles function as a sphincter, controlling the release of urine and stool. Moreover strong pelvic floor muscles prevent urinary and fecal incontinence, ensuring that you have control over your bodily processes.
• Sexual Function - Also the pelvic floor muscles support women's bladder, bowel, and uterus, and they play a critical role in women's sexual health and functions.
• Organ Support - The pelvic floor muscles help the pelvic organs, preventing them from prolapsing or dropping. Moreover, this support is crucial for maintaining proper organ function and preventing discomfort or pain.

Pelvic Floor Dysfunction: Causes, Symptoms, and Impact

A. Causes

Pelvic floor dysfunction can arise from various factors, including:

• Childbirth: Pregnancy and childbirth can place significant strain on the pelvic floor muscles, straining them and increasing the risk of dysfunction.

• Chronic Straining: Straining during bowel movements or lifting heavy objects can put extreme pressure on the pelvic floor, leading to dysfunction over time.

B. Symptoms

Pelvic floor dysfunction can manifest in a variety of symptoms, including:

• Stress Urinary Incontinence: Leaking urine during activities like coughing, sneezing, or exercising is a common symptom of pelvic floor dysfunction.

• Pelvic Pain: Moreover, discomfort or pain in the pelvic region, encompassing the lower back, genitals, or rectum, can indicate pelvic floor dysfunction.

• Prolapse: The lowering of pelvic organs, such as the uterus, rectum, or bladder, into the vagina, causing a bulge or sensation of heaviness, is known as prolapse.

C. Impact 

Pelvic floor dysfunction can profoundly impact your physical, emotional, and social well-being:

• Physical Impact: Symptoms like urinary incontinence and pelvic pain can limit physical activities and affect daily routines.

• Emotional Impact: Moreover, pelvic floor dysfunction can lead to feelings of embarrassment, isolation, and loss of control, affecting your self-esteem and emotional well-being.

• Social Impact: Social interactions and activities may become restricted due to concerns about leakage or pain, leading to social withdrawal and isolation.

The good news? Pelvic floor dysfunction is highly treatable with various therapeutic approaches, including Yoga.

Can You Prevent Pelvic Floor Dysfunction?

Absolutely! Pelvic floor dysfunction [²] can stem from various causes, including pregnancy, aging, and even poor posture. Prevention starts with awareness.

Dr. Thompson suggests: “Think of your pelvic floor as part of a team—it works with your diaphragm, deep abdominal muscles, and lower back. Keeping all these areas balanced is key to preventing issues.”

Preventing issues like stress urinary incontinence starts with awareness and maintaining a balanced core.

Simple steps like maintaining good posture, avoiding heavy lifting, and incorporating targeted exercises can make a huge difference. And yes, yoga is one of the best tools for this!

Yoga Benefits for Pelvic Floor

• Strengthening and toning pelvic floor muscles - Pelvic floor yoga poses help strengthen muscles that support the bladder, uterus, and rectum. Moreover, this can help prevent or alleviate pelvic organ prolapse and urinary incontinence.

• Improves Flexibility - Yoga involves stretching and lengthening various muscle groups, which can improve the flexibility of the pelvic area. 

• Enhances Circulation - Yoga encourages blood flow to the pelvic region, which can help in better circulation, reducing stagnation and potentially aiding in addressing issues like discomfort or swelling.

• Posture Improvement - Yoga promotes better posture, which indirectly helps in supporting the pelvic floor. Moreover, the poses encourage proper alignment, reducing strain on the pelvic area.

• Improving body awareness and control - Yoga emphasizes mindfulness and deep breathing, which can enhance body awareness and control over the pelvic floor muscles.

• Reducing stress and anxiety - Chronic stress can contribute to pelvic floor tension and dysfunction. Moreover, yoga's relaxation techniques, such as deep breathing, meditation, and savasana, can help reduce stress and anxiety, indirectly improving pelvic floor health.

• Enhancing sexual function - Strengthening the pelvic floor muscles can boost sexual function for both men and women. Moreover, yoga can also improve circulation and flexibility in the pelvic area, further contributing to sexual health. 

• Promoting overall well-being - Consistent yoga practice has improved overall well-being, including physical fitness, mental health, and sleep quality. Also, these factors can indirectly contribute to pelvic floor health by reducing stress, improving mood, and promoting overall physical health.

Breathing Techniques for Pelvic Floor Health

Breathing techniques can play an important role in maintaining pelvic floor health. Deep breathing exercises, in particular, can help to relax the pelvic floor muscles, reducing tension and promoting relaxation.

This can be especially beneficial for individuals experiencing pelvic floor tightness or pelvic pain. By focusing on deep, diaphragmatic breathing, you can encourage the pelvic floor to release and relax, which is crucial for overall muscle health.

Additionally, breathing techniques can improve bladder control and reduce symptoms of urinary incontinence. Coordinating your breath with pelvic floor contractions can enhance muscle control and function.

Incorporating these breathing exercises into your daily routine can promote a healthy pelvic floor and reduce the risk of pelvic floor disorders. Simple practices like deep belly breathing or guided relaxation can significantly improve pelvic floor health.

Best Yoga Poses for Pelvic Floor Strengthening

Here are some of my favorite poses to incorporate into your routine. Remember, consistency is key!

1. Forward Lunge

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Place your hands at your sides.
• Engage your core.
• Take a big step forward with one leg and lower your other knee to the ground into the 90/90 position.
• Push up to return to the starting position.
• Repeat the movement on the opposite leg.

2. Side Lunge With Knee Up

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core.
• Take a big side step with one leg.
• Stack the foot and hip in alignment and bend through your knee and hips.
• Place your arms close to your chest. 
• Push yourself back to the starting position and bring your knee up.

3. Warrior Dead Lift

You can use dumbbells for this exercise, or if that’s too much for you, you can do it without any weight.

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Hold dumbbells on each hand.
• Engage your core.
• Bend through the hip as you bring your other leg back.
• Maintain proper alignment of the upper body and the back leg parallel to the floor.
• Move back slowly to the starting position.
• Repeat the movement on the opposite side.

4. Full Body Openers

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core.
• Bend your hips, knees, and ankles as you get into a squatting position.
• Then, straighten your legs back into an upright standing position with your arms extended in front.
• Lift your arms overhead as you arch your back to open up your chest.

How Yoga Strengthens Your Pelvic Floor

Yoga poses engage the pelvic floor muscles in a way that can help to strengthen them. Some of the poses that are particularly beneficial for the pelvic floor include:

Yoga for Pelvic Floor Tightness

Yoga can be a great way to relax the pelvic floor muscles and relieve tightness. Here are a few poses that can help:

1. Child's Pose

• Kneel on the floor with your knees hip-width apart.
• Sit back on your heels and fold forward, resting your forehead on the floor.
• Either extend both arms overhead or relax your arms alongside your body.
• Hold for 5-10 breaths.

2. Happy Baby Pose 

• Lie on your back on the floor.
• Bend your knees, then lift your legs to bring them toward your chest.
• Reach for the outsides of your feet.
• Moreover, gently pull your feet towards your body. Maintain this position and take several deep breaths.
• Slowly release your feet and lower your legs to the floor, returning to the starting position.

3. Warrior II

• Stretches the inner thighs and groins, which can help release tension and improve pelvic floor mobility.
• Moreover, strengthens the outer hip muscles, which can help stabilize the pelvic girdle and reduce pelvic pain.
• Promotes balance and coordination, which can improve overall pelvic floor function.

The Reclined Bound Angle Pose can also be a good option.

Yoga for Pelvic Floor Prolapse

Yoga can be a helpful way to address pelvic floor prolapse. Here are some gentle yoga poses that can support and strengthen the pelvic floor muscles and reduce symptoms:

1. Reclining Twist

• Lie on your back on the floor, ensuring your legs are straightened.
• Extend your arms to your sides, allowing your upper body to relax. Engage your core.
• Moreover, slowly twist through your lower back, pelvis, and spine, and extend your right leg across your body. Reach for your right foot with your left hand.
• Hold this twisted position for several deep belly breaths. Relax and return to the starting position. Repeat the movement on the opposite side.

2. Cat-Cow

• Start in a hands-and-knees position, with hands shoulder-width apart and knees hip-width apart.
• Then inhale deeply, arching your back while lifting your head and tailbone.
• Exhale, rounding your back and bringing your chin towards your chest.
• Moreover, alternate between these two poses smoothly and continuously.
• Aim to perform this sequence for 5 to 10 breaths, focusing on the breath and the fluidity of the movement.

3. Bridge pose

• Lie on your back with your knees bent and feet resting flat on the floor. Keep your arms beside you, palms facing downward.
• Moreover, activate your core muscles.
• Press your feet firmly into the ground as you lift your hips upward. 
• Maintain this position for a few deep breaths, keeping your core engaged and breathing steadily.
• Slowly lower your hips to the floor, returning to the starting position.

Chair Yoga for Pelvic Floor

Chair yoga can be a great way to engage and strengthen the pelvic floor. Here are some chair yoga poses and exercises that specifically target the pelvic area:

1. Seated Cat-Cow

• Sit on the chair with your feet flat on the ground.
• Place your hands on your knees.
• Moreover, take a deep breath, arch your back, and lift your chest.
• Breathe out, rounding your spine and tucking your chin to your chest.
• Repeat this gentle movement, coordinating with your breath for several rounds.

2. Seated Bridge Pose

• Sit on the floor with your legs in a crossed position.
• Place your hands on your sides for support with your fingers pointing forward.
• Engage your glutes and pelvic floor. Press through your feet and lift your chest, bringing your gaze toward the ceiling.
• Hold the position for a few breaths, then slowly lower back down.

3. Inner Thigh Squeeze

• Find a comfortable seat on the chair with your back straight.
• Place a small ball or cushion between your thighs.
• Moreover, inhale and gently squeeze the ball with your thighs, engaging the inner thigh muscles and the pelvic floor. Hold for a few seconds.
• Exhale and release the squeeze.
• Repeat this movement for several rounds, gradually increasing the hold time.

Yoga for Core and Pelvic Floor Muscles

1. Kegel exercises

• support the pelvic floor muscles, which can help with urinary incontinence, improve sexual function, and support the organs in the pelvis.
• enhance the muscles that provide support to the bladder, bowel, and uterus
• enhances sexual function
• targets the pelvic floor muscles
• improves urinary continence
• helps to prevent prolapse of the pelvic organs

2. Plank Pose

• strengthens the deep, transverse abdominal muscles, which form the foundation of the pelvic floor.
• also improves core stability, which helps support the pelvic organs.
• enhances proprioception, or body awareness, is important for pelvic floor control.

3. Yoga Squats

• strengthen the legs, hips, and pelvic floor muscles
• engages and stabilizes the pelvic muscles
• improved coordination
• also increased blood flow
• improving hip mobility
• encouraging diaphragmatic breathing (a deep, slow breathing technique)

 4. Chair Pose

• makes muscles stronger
• improves blood circulation 
• also gives support and balance
• teaches control
• gives you good posture

Yoga for Pelvic Inflammatory Disease

1. Reclined Bound Angle Pose

• Lie on your back with your knees bent and feet resting flat on the floor.
• Place your hands at your sides with palms facing down.
• Moreover, bring the soles of your feet together as you gently lower your knees out to the sides.
• Hold this position. Take several deep breaths, focusing on expanding your belly and relaxing as you exhale.

  2. Goddess Pose

• Stand with your feet wide apart, toes pointing out.
• Lower your hips as if you are sitting in a chair.
• Moreover, keep your core engaged and spine straight.
• Hold for 5-10 breaths.

 3. Pigeon Pose

• Begin by positioning yourself in a lunge position, with your left leg in front and your right leg back.
• Moreover, lower your hips toward the ground while maintaining a bent left knee and extending your right leg.
• Relax your upper body.
• Hold the position for 5-10 breaths on each side.

How Yoga Supports Pelvic Floor Health

Yoga isn’t just about flexibility—it’s a holistic approach to strengthening, relaxing, and connecting with your body. Many yoga poses [³] gently engage the pelvic floor, helping to improve its strength and flexibility.

Yoga can also help manage a tight pelvic floor by promoting relaxation and flexibility through specific poses and breathwork. The breathwork (pranayama) in yoga also plays a role by coordinating pelvic floor contractions with your breathing, promoting muscle control and reducing tension.

Research supports this. A 2020 study published in the Journal of Bodywork and Movement Therapies found that yoga significantly improved pelvic floor function in women with urinary incontinence.

Common Mistakes to Avoid in Pelvic Floor Yoga

While yoga can be a great way to promote pelvic floor health, there are some common mistakes to avoid to ensure you get the most benefit without causing harm:

• Not Engaging the Core Muscles: Failing to engage your core muscles can put unnecessary strain on the pelvic floor muscles, leading to injury or discomfort. Always remember to activate your core during yoga poses to support your pelvic floor.

• Not Listening to Your Body: It’s essential to listen to your body and modify or avoid any poses that cause discomfort or pain. Pushing through pain can lead to further issues, so always prioritize your comfort and safety.

• Not Practicing Regularly: Consistency is key to promoting pelvic floor health. To see the best results, make yoga a regular part of your routine. Even short, daily sessions can make a significant difference over time.

Being mindful of these common mistakes, you can ensure that your yoga practice effectively supports pelvic floor health.

Conclusion

Pelvic floor health is closely linked to overall well-being. A healthy pelvic floor can help to promote bladder control, reduce symptoms of urinary incontinence, and improve sexual function.

Additionally, maintaining a healthy pelvic floor can help to reduce the risk of pelvic floor disorders, such as pelvic organ prolapse and pelvic pain.

By prioritizing pelvic floor health, you can enhance your overall quality of life. Strong and functional pelvic floor muscles contribute to better core stability, improved posture, and greater confidence in daily activities.

Whether through yoga, targeted exercises, or mindful breathing techniques, taking steps to support your pelvic floor health is an investment in your overall well-being.

Strengthen your pelvic floor and experience the transformative power of yoga. Start your journey to a healthier, pain-free back today. Check out our 10 Yoga Poses for Low Back Pain Relief!  

Frequently Asked Questions

1. Can yoga strengthen your pelvic floor?
Yes, yoga can strengthen your pelvic floor by incorporating poses like Bridge, Malasana, and Warrior II, which engage and tone pelvic muscles.

2. How can I tighten my pelvic floor fast?
Perform Kegel exercises regularly, focusing on contracting and relaxing your pelvic muscles. Adding deep breathing and proper posture can also help.

3. How do you know your pelvic floor is weak?
Signs include urine leakage, difficulty controlling bowel movements, pelvic pressure, or a feeling of heaviness in the pelvic area.

4. Is yoga or Pilates better for pelvic floor?
Both are beneficial, but Pilates focuses more on core strength, including the pelvic floor, while yoga enhances flexibility, strength, and relaxation.