pelvic floor muscle exercises

Pelvic Floor Muscle Yoga Exercises

Training your pelvic floor muscles is as necessary as training any other muscle. In this video we will go through five different exercises on how to train your pelvic muscles. A lot of people are not familiar with how it works so I’ll break it down for you so that even if it would be your first time, you’ll have no problem understanding what’s going on. 

5 Pelvic Floor Muscle Yoga Exercises Infographic

pelvic floor muscle exercises yoga infographic

Mountain Pose - Tadasana

Come standing in a Mountain Pose, with your legs together, shoulders rolled back and spine straight. Let’s start by a simple exercise. Place a block in between your thighs and squeeze it.

You should be feeling your pelvic muscles contracting themselves. Squeeze the block for 5-10 breaths at a time and release. Let’s repeat this 3 times. Remember to breath even if you’re squeezing. When done, come laying on your back.

Mountain Pose - Tadasana

Bridge Pose Variation - Setu Bandhasana

Pull knees close to your buttocks and place a block between your thighs. Place arms beside your body and start lifting your pelvis up slowly, keeping your upper back on the floor.

Breathe in and out and release. Let’s repeat this consciously 10 times. Then exhale, release your block and bring the soles of your feet together.

Bridge Pose with Block betw. Knees Variation - Setu Bandasana

Reclined Bound Angle Pose - Supta Baddha Konasana

Inhale, relax your pelvic floor, let your knees drop on the sides. Stay here for a little and just see how your body feels. Inhale, and exhale push your knees up together. Whilst you push your knees up, lift your pelvic floor slightly up and contract your abs, so that you feel the pulse. Repeat 10 times.

Reclined Bound Angle Pose - Supta Baddha Konasana

Happy Baby Pose - Ananda Balasana

Exhale, bend knees to chest, toes pointing towards the roof and inhale, grab a hold of your feet (hands outside of legs). If you can’t reach your legs, hold onto a strap. Make sure your ankles are on top of your knees in a 90 degree angle. Bringing them to your armpits. Gently start pushing your legs up whilst you drag them down with your hands.

Happy Baby Pose - Ananda Balasana

Legs-Up-the-Wall Pose - Viparita Karani

Next, move close to a wall so that you can lift your legs up and place either a blanket or a block underneath your buttocks. If your knees feel like they are more comfortable bent or your pelvis is tucked in, come a little off the wall.

First we will do a little exercise with our legs so after adjusting yourself, making sure your upper body is comfortably on the ground (place something underneath upper back and head if you can’t relax). Open legs slowly, not all the way but just so that you feel a little stretch, and then pull them back together. Repeat five times slowly.

Then we will just keep our legs up so if this feels hard you might want to strap a yoga belt around your shins to keep them together.

Now just relax, let your legs rest on the wall for as long as it feels necessary for you today. You can even place something on your eyes and have a meditative moment in here. 

Legs-Up-the-Wall Pose - Viparita Karani

Featured Video:5 Good Pelvic Floor Muscle Exercises Yoga



I went to Tattvaa Yogashala which was the first Ashtanga school brought to Rishikesh by Yogi Kamal Singh Ji. I truly enjoyed learning about the philosophy of yoga Read More..

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