The pelvic floor is a crucial part of the body’s core musculature, providing support to the organs in the pelvis, maintaining continence, and playing a significant role in sexual function. Weakness in the pelvic floor muscles can lead to various issues, including urinary incontinence, pelvic organ prolapse, and sexual dysfunction. Yoga, with its focus on breath, alignment, and mindful movement, offers a holistic approach to strengthening the pelvic floor. In this article, we’ll explore the top 10 yoga poses specifically designed to target and strengthen the pelvic floor muscles.
1. Mula Bandha (Root Lock)
Mula Bandha, often referred to as the root lock, is an internal yoga technique that engages and strengthens the pelvic floor muscles. To practice Mula Bandha, begin by sitting comfortably in a cross-legged position or in Vajrasana (Thunderbolt Pose). Close your eyes and take a few deep breaths to center yourself. As you exhale, gently contract the muscles of the pelvic floor, as if you were stopping the flow of urine. Hold this contraction for a few seconds, then release on the inhale. Repeat this process for several rounds, gradually increasing the duration of the contraction as you build strength.
2. Utkatasana (Chair Pose)
Utkatasana, also known as Chair Pose, is a standing yoga posture that engages the entire pelvic floor while also strengthening the legs and core. To practice Utkatasana, begin standing with your feet hip-width apart. Inhale as you raise your arms overhead, palms facing each other. Exhale as you bend your knees and lower your hips as if you were sitting back into an imaginary chair. Keep your weight in your heels and your knees aligned over your ankles. Engage your pelvic floor muscles as you hold the pose for several breaths, then inhale to straighten your legs and return to standing.
3. Malasana (Garland Pose)
Malasana, or Garland Pose, is a deep squatting posture that stretches and strengthens the pelvic floor muscles. To practice Malasana, start standing with your feet slightly wider than hip-width apart. Turn your toes out slightly, then bend your knees and lower your hips towards the ground. Bring your palms together at your heart center, using your elbows to gently press your knees apart. Keep your spine long and your chest lifted as you engage your pelvic floor muscles. Hold the pose for several breaths, then slowly rise back up to standing.
4. Baddha Konasana (Bound Angle Pose)
Baddha Konasana, also known as Bound Angle Pose or Butterfly Pose, is a seated posture that opens the hips and strengthens the pelvic floor. To practice Baddha Konasana, sit on the floor with your spine tall and your legs extended in front of you. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Hold onto your feet or ankles with your hands, using your elbows to gently press your knees towards the ground. Sit up tall and engage your pelvic floor muscles as you hold the pose for several breaths.
5. Bridge Pose
Bridge Pose is a gentle backbend that targets the pelvic floor muscles while also stretching the spine and chest. To practice Bridge Pose, lie on your back with your knees bent and your feet hip-width apart. Press into your feet as you lift your hips towards the ceiling, engaging your glutes and pelvic floor muscles. Keep your arms by your sides with your palms facing down, or clasp your hands together underneath your pelvis for a deeper stretch. Hold the pose for several breaths, then slowly lower your hips back down to the ground.
6. Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
Urdhva Mukha Svanasana, or Upward-Facing Dog Pose, is a dynamic backbend that strengthens the pelvic floor muscles while also opening the chest and shoulders. To practice Upward-Facing Dog Pose, begin lying face down on the ground with your hands placed underneath your shoulders and your elbows close to your body. Press into your palms as you straighten your arms, lifting your chest and upper body off the ground. Keep your legs active and engaged, with the tops of your feet pressing into the mat. Hold the pose for several breaths, then release back down to the ground.
7. Navasana (Boat Pose)
Navasana, or Boat Pose, is a challenging core-strengthening posture that targets the muscles of the pelvic floor. To practice Boat Pose, sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground, bringing your shins parallel to the floor. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other. Engage your core and pelvic floor muscles as you hold the pose for several breaths, then release back down to the ground.
8. Virabhadrasana II (Warrior II Pose)
Virabhadrasana II, or Warrior II Pose, is a standing yoga posture that strengthens the legs, core, and pelvic floor muscles while also improving balance and stability. To practice Warrior II Pose, start standing at the top of your mat with your feet hip-width apart. Step your right foot back behind you, keeping your feet parallel to each other and your hips squared towards the front of the mat. Bend your left knee to a 90-degree angle, aligning it over your ankle, while straightening your right leg behind you. Extend your arms out to the sides at shoulder height, palms facing down. Engage your pelvic floor muscles as you hold the pose for several breaths, then switch sides.
9. Adho Mukha Svanasana (Downward-Facing Dog Pose)
Adho Mukha Svanasana, or Downward-Facing Dog Pose, is a classic yoga posture that strengthens the entire body, including the pelvic floor muscles. To practice Downward-Facing Dog Pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Press into your palms as you lift your hips towards the ceiling, straightening your arms and legs to create an inverted V shape with your body. Keep your heels pressing towards the ground and your pelvis lifted as you engage your pelvic floor muscles. Hold the pose for several breaths, then release back down to the ground.
10. Salabhasana (Locust Pose)
Salabhasana, or Locust Pose, is a prone backbend that strengthens the muscles of the back body, including the pelvic floor muscles. To practice Locust Pose, lie face down on the ground with your arms by your sides and your forehead resting on the mat. Inhale as you lift your head, chest, and legs off the ground, keeping your gaze forward and your neck long. Engage your glutes and pelvic floor muscles to support your lower back as you hold the pose for several breaths. Release back down to the ground on an exhale.
Conclusion
The top 10 yoga poses outlined in this article specifically target the muscles of the pelvic floor, helping to improve strength, stability, and function. By incorporating these poses into your regular yoga practice, you can support pelvic floor health and enjoy the benefits of a strong and resilient core. Remember to practice with awareness of your body’s limitations and always listen to your body’s signals. With dedication and consistency, yoga can be a powerful tool for pelvic floor health and overall vitality.
