Pelvic floor relaxation through Yoga

We hear a lot about how to strengthen the pelvic floor muscles, but how often do we hear about how to release, lengthen and relax the Pelvic floor muscles, which is just as important.

 

Many people experience overactive pelvic floor muscles which can cause symptoms like:

• Pelvic pain

• Painful sex

• Urge incontinence

• Constipation

and at times we see symptoms of Stress Incontinence and Pelvic Organ Prolapse.

Overactive muscles can develop for several reasons. How we stand, sit, move, breathe and our emotional well-being all influence the health of the Pelvic Floor. Through yoga, we notice what is happening when it’s happening, letting go of habitual patterns that are no longer serving us. It gives us an opportunity to remember ways of moving & breathing that support the pelvic floor on & off our mat.

I hear so much about strengthening the Pelvic Floor, however, if the muscles are already gripped, doing strengthening exercises is not going to help! For the Pelvic Floor muscles to be in a healthy balanced state it’s important to be able to fully relax, elongate, and release in order to engage them.

 

Think about this: If you were to see your dentist because you were suffering from tension and tightness in the jaw, your dentist would say you would need to relax and stretch the muscles around the jaw and not continue to squeeze simply because it would make the tension and tightness worse. The same goes for the Pelvic Floor.

 

It is important that if we’re having symptoms that signify tightness, we look at how to release and relax the Pelvic Floor muscles before or in combination with strengthening work, so the symptoms do not increase and become worse.

 

 A healthy strong pelvic floor has a full range of motion, and to find this balance, yoga and movement are great places to start.

Here are 4 yoga postures that can help release tightness, relax and stretch the pelvic floor.

Diaphragmatic breathing & weighted breathing

Place a blanket underneath the head, and either a blanket, pillow or bolster under the knees.

Place your hands on to the lower naval & breathe deeply down towards the belly and pelvis. Observe the hands rise & fall with the breath.

Then take the hands to the side of the rib cage and then the back of the ribs, and breathe deeply into the hands, observing the ribs expand with the inhale, and gently draw in with the exhale.

Stay for 5/10 minutes while focusing on the breath.

Place a bolster, pillow or blanket on top of the thighs.

Allow the top of the thighs to melt into the bolster, slowly releasing any tension.

Breathe deeply for an additional 5/10 minutes.

Supta Padagusthasana I

Laying down on your back

Place a blanket underneath the head, and release the ribs down.

Keeping the pelvis neutral, stretch one leg towards the ceiling and wrap a strap around where the heel meets the arch.

Stack the leg over the hip

Spread the sitting bones and lengthen the tailbone away from your head.

Keep the opposite leg engaged.

Breathe deeply for 2-3 minutes

Supta Padangusthasana II

Take your leg out to the side

Keep the pelvis in neutral, if you found it challenging to keep the pelvis in neutral, try bending the opposite leg.

Root down through the pelvis and the opposite leg

Reach through the inner and outer sides of the feet

Soften ribs

Breathe deeply, drawing the breath down towards the pelvis. Keeping the breath, steady & with ease.

Supta Baddakonsasana

This can be practised by lying on a pillow and having blocks, books or pillows underneath the knees. 

Bring the soles of the feet together, and gently release the knees to the side. Rest your arms to the side.

Relax and allow the breath to be at ease and restful. Slowly feel the earth move up to support your body, feeling any tension or tightness held melt away.

Stay here for 3-5 minutes or longer.