Yoga for Pelvic Floor Strengthening: 7 Poses to Try
If you’re looking to take your pelvic floor therapy a step further, yoga for pelvic floor strengthening can be a great complement to other things, such as Kegel ball exercises. If you’re wondering how to get started with yoga for the pelvic floor, here are seven poses to try out:
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1. Constructive Rest
This is a great warm-up or cool-down pose that helps you focus on your breath and relax your muscles. Lie on your back on your yoga mat, then bend your knees keep the soles of your feet flat on the floor. Your legs should be hip-distance apart. Place your hands on your stomach and breathe in and out deeply, focusing on engaging and then relaxing your core muscles with each breath. Concentrate on engaging your pelvic floor and getting it ready for the other positions.
2. Knees to Chest
This dynamic yoga pose for the pelvic floor helps warm up your body and can help ease lower back pain as well. On the exhale, draw your knees into your chest and grab hold of them. Engage your ab muscles and bring your forehead up to your knees (or as close to your knees as you can get it). On the exhale, extend your arms overhead and lay your legs back down on the floor to lengthen your back. Bring your knees in again and repeat the sequence, focusing on your breath each time.
3. Chair Pose
This standing pose strengthens your entire lower body, including your pelvic muscles. Stand with your feet next to each other and your legs touching. Lower yourself into a squat and raise your arms overhead, keeping your elbows as close to your ears as possible. Get as low in the squat as you can — ideally, your thighs will be parallel to the floor, but you’ll need to work up to this pose. You’ll feel the urge to collapse forward. Instead, tilt your pelvic bone back and point your chest forward to the opposite wall. Hold it for a few breaths and then straighten up. Repeat as many times as you’d like.
4. Warrior II
This move opens up your pelvic floor while also causing it to contract. To get into position, stand at the back of your mat and face to the side. Step forward with one leg, pointing it at a right angle from your other foot and turning to face it. Lower yourself into your front leg while raising your arms straight out on either side in a T-shape. Make sure that your feet are roughly in alignment and that your front knee forms a straight line from your knee to your shin. For an extra challenge, make micro-contractions with your pelvic muscles while holding the pose.
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5. Wide-Legged Forward Fold
Stand with your legs as wide apart as you can place them without locking out your knees. Slowly fold over at the waist and keep your back strong and straight until you can place your hands on the floor. You can go even deeper, trying to get your head as close to the floor as possible. You can also fold up your arms and gently swing from side to side. To further engage your pelvic muscles, hold still and repeat the same micro-contractions you did in the previous move.
6. Wide-Legged Squat
This is an advanced move and shouldn’t be done if you have knee trouble or issues getting out of deep squats. Stand with your feet about three feet apart, with your toes turned slightly outward. Lower yourself as far as you can go, keeping your bottom from touching the floor. Press your elbows into your knees and place your hands in prayer over your sternum. Keep your back long and straight, really opening up your pelvic floor. Hold for several breaths and then stand up. You can repeat again if you’d like.
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7. Happy Baby
Lie on your back on your mat and bring your knees towards your chest. Bend your knees at a right angle, with your feet pointing towards the ceiling, and grab one foot in each hand. Pull your knees as close to the floor as you can get them without causing discomfort. Tighten your stomach and focus on opening up that pelvic floor. For an extra back massage, gently rock from side to side.
Yoga for the pelvic floor can help increase strength, improve flexibility, and manage pain. Consider incorporating these seven poses into your pelvic floor exercises. If you’re looking to take things a step further, don’t forget to check out our collection of Kegel balls to enhance your Kegel exercises.