The pelvic floor is a sling of muscles and connective tissue that is located at the base of your pelvis between the tailbone and pubic bones. They collectively support your bladder, bowels, rectum, and (if present) uterus. The coordinated contraction of these muscles is important for stabilizing the pelvis, sexual function, urinary and fecal continence and childbirth. Weakening of these muscles can lead to incontinence, pain with intercourse or pelvic pain. Alternatively, we can also have tension within the muscles of the pelvic floor which may also cause pelvic floor dysfunction. To put is lightly, they are a very important group of muscles! Dysfunction of this group can have significant effects of the body and on an individual’s mental wellbeing. These muscles are also part of your “core” allowing them to help support the body during movement and balance. Along with the activity of the other “core muscles”, the pelvic floor also helps us manage pressure that is generated when we lift or when we cough or sneeze.
There are four main players of “the core”:
1. The Transverse Abdominus – this muscle wraps from front to back acting like a corset to stabilize the spine during movement.
2. The Diaphragm – attached to the base of the ribs creating a dome that moves with our breath.
3. Multifidus – small muscles that run along the spinal column giving it the stability to avoid back pain
4. The Pelvic Floor – a sling of 3 muscle layers at the base of the pelvis important for support and function of the bladder, bowels and sex organs.
The four muscle groups making up the “core” work together to create stability as we move through our asanas which improves our stability as we move through life. Strength and coordinated activity of these muscle groups prevents injury of the spine and plays an important role in our pelvic health. As with any group of muscles, your pelvic floor can have tension or weakness altering its ability to function. Many changes in life can lead to these imbalances such as pregnancy, menopause, surgery or chronic constipation. How we perform our activities and exercise can also affect our pelvic floor’s ability to contract, fully relax and coordinate with other muscles. All of which are essential for its normal function. Through yoga we learn proper posture, breath and contraction of the pelvic floor during movement which we can carryover to functional activities such as lifting groceries or running to chase a toddler.
How Yoga Improves Pelvic Health?
1. Encouraging proper posture during movement
2. Strengthening the pelvic floor
3. Coordination of pelvic floor activation with movement ensuring that strength is there for you when you need it
4. Encouraging relaxation of the pelvic floor with meditation, breath and lengthening of these muscles
5. Coordination of breath with movement decreasing pressure within the abdomen
6. Downregulation of the sympathetic nervous system which can contribute to increased tension of the pelvic floor
According to a study conducted in 2022 by Quenfeng, “yoga had a very significant improvement on the physical indicators and mental health of the postpartum women.” Furthermore, the study group “significant recovery compared those who have undergone the traditional electromyography treatment.” 1
Yoga goes beyond simply performing Kegels and allows you to integrate that strength and coordination into functional exercises that translate to improved function in real life!
What are my Favorite Asana’s for Pelvic Health?
This can vary greatly between my patients based on what pelvic health concerns they have. If you are unsure if an exercise is right for you an assessment of your concerns can be performed to steer us in the right direction for you. The following are a few of my favorites to try but it is important that you listen to your body, stop any exercise that increases your symptoms and speak with your pelvic health physical therapist.
Child's Pose - wonderful for low back and tailbone pain. Try placing a block under your hips or chest if resting to the floor is difficult.
Cat Cow - while it is also wonderful for low back and pelvic pain, I love combining cat-cow with pelvic floor contractions and breath. Try breathing in as you open your chest followed by exhaling and contracting the pelvic floor as you curl your spine towards the sky.
Malasana - also known as "yogi squat". This deep squat can be very helpful in stretching and relaxing the tight pelvic floor. Try placing a block under your hips and breathing deeply to relax the body.
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