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4 Yoga Moves To Strengthen Your Pelvic Floor And Core
27 Jan' 21

4 Yoga Moves To Strengthen Your Pelvic Floor And Core

 

 

To de-stress, increase flexibility, and build strength, try this basic yoga programme. 

 

Yoga is excellent for increasing flexibility and strength in all muscles of the body, including those in the pelvic floor. 

Poses that activate the pelvic floor and associated muscles can help those muscles support the organs in the pelvic area, particularly the bladder, more effectively. As a result, there's less chance of unsightly symptoms like leakage. According to studies, women who participated in a yoga programme meant to improve pelvic muscles experienced a 70% reduction in stress incontinence symptoms.

 

To assist develop your pelvic floor muscles (as well as a variety of other muscles), try these four poses. 

 

Bridge 

 

Lie flat on your back, arms at your sides, palms down, with your feet hip-width apart and looking forward. Bring your knees to your chest. Inhale, then lift your hips and press into your feet as you exhale. Maintain a parallel line between your thighs and feet. To stimulate the adductors (upper thighs), which also support the pelvic floor and core, squeeze a yoga block between your thighs. Rep 3–5 times more.

 

Cow/Cat 

 

Place your hands under your shoulders and your knees under your hips while on your hands and knees. Inhale and lift your chest, head, and 'sitting/sits bones' such that the center of your back dips into a hammock-like position. Concentrate on relaxing your pelvic region. Round your back and elevate your abs as you exhale. As you pull your chest to your chin and circle your back like a cat, feel your pelvic floor muscles lift. 8–10 times, repeat the cow/cat sequence.


Also read Are You Exercising Too Much? Keep an eye out for warning signs and complications


Goddess squat 

 

Stand with your toes turned out and your feet a little wider than hip-width apart. Bend your knees so that they are a little higher than your ankles. (Make sure they don't come in on wheels.) Use your outer hips, buttocks, and inner thighs to assist and support your abs and pelvic floor muscles. Inhale for 5–8 counts, then exhale, focusing on elevating the pelvic floor muscles. Return to a standing position and squat two-three times more.

 

Mountain Pose

 

Place your feet together in front of the mat and press all four corners of each foot into the ground. Lift and spread your toes, then return them to their original position. Tense your thighs so that the fronts and backs of your thighs, as well as the inner thighs going to the pelvic floor, lift up. Consider raising the crown of your head to the sky. Inhale and relax your pelvic area, then exhale and activate your pelvic floor for a lift. 

 

You can strengthen your core and pelvic floor, as well as reduce incontinence, with these simple but powerful positions.

 

To get expert advice click here

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