The pelvic floor or perineum is a very important musculature of the body, although we do not see it and it is difficult to come into contact with it. Today we are going to see some details about how yoga can help us maintain it from the hand of Raquel Mar, yoga teacher and member of the Xuan Lan Yoga team.
What is the pelvic floor?
The pelvic floor is the set of muscles and ligaments that surround the abdominal cavity in its lower part, supporting all the pelvic organs (bladder and urethra, uterus and vagina, and rectum) and ensure their normal functioning.
The pelvic floor adapts to our movement and our posture, it is not rigid, and it exerts adequate tension to keep the organs and viscera in their correct position within the pelvis. When this muscle is weakened, the structures it supports can be damaged, descending and altering their proper functioning. A weakened pelvic floor can cause urinary incontinence, discomfort, prolapse, back pain ... If you have any of these symptoms, it is important that you go to a pelvic floor specialist to determine its condition before doing any exercise.
Tips for the pelvic floor
In general, it is difficult to know how our pelvic floor is, says Raquel. “It is common to think that we have it weakened when we activate it and we do not feel it, but that does not mean that it is so. It may be that, on the contrary, it is contractured, too rigid, and therefore loses mobility and we do not feel it. For this reason, it is necessary to check how it is and make sure, before doing any exercise, of the practices you need to do to keep it healthy. "
“If we tone the pelvic floor when it is contracted it can be counterproductive. Before we should be able to relax and contract. Like any other muscle in our body, it needs to be relaxed. If it is in tension, we cannot strengthen it. " In the class that you will find further down in this article, it is aimed at relaxing and removing stiffness in the area adjacent to the pelvic floor in order to gain tone and take care of it.
Raquel also highlights how important consistency is and performs the toning exercises smoothly and progressively: “if we start to tone a muscle suddenly and with intensity, but suddenly stop, we will not only lose everything we have gained but also it will be worse for that muscle. With what we first need to become aware of the pelvic floor and include its care in our routine, progressively and constantly ”.
Benefits of yoga for the pelvic floor
Yoga can help us keep the pelvic floor healthy, helping us relax the muscles to release tension and at the same time tone it for its proper functioning.
Not only with yoga asanas, but also with body awareness and through breathing, it helps us to feel its movement, learn to relax, and activate. Also in yoga, we use closures or bandhas, and especially Mula Bandha is the exercise that can help us the most to keep it strong. And yoga has always been considered to slow down the aging process. It means it helps us to look young and gives us the courage to tell others how many days old am i today.
It is similar to the Kegel exercise, well known for its practice in postpartum recovery, but with some differences. In the class that you will find below, Raquel explains to us how to apply this yoga bandha, always taking into account the health of our pelvic floor before doing any exercise.
Yoga poses to strengthen the pelvic floor
There are some asanas of yoga postures that can help us maintain the pelvic floor. The most notable are:
This hip-opening pose relieves lower back strain, stretches the adjacent pelvic floor muscles, and also helps strengthen it.
This posture of the hip opening family-like Malasana, also helps us to stretch all the internal muscles of the legs, closely related to the health of our pelvis.
In this semi-inverted posture, the pelvic floor is above the chest, which helps to free it from the weight exerted by the internal organs, in addition to strengthening the muscles in the action of raising the pelvis.
Pelvic Floor Yoga Class in Studio Online
If you want to learn how to work the pelvic floor in a smooth, safe, practical way this kind of gentle yoga with Raquel Mar. In this class, we relax all the muscles adjacent to the pelvic floor to later perform toning exercises of the perineum muscles through gentle contractions, breathing, and the application of Mula bandha. We end the class with a mantra meditation to release the jaw, closely related to the pelvis.
This practice is recommended for all women in any of its phases. Not recommended in case of pregnancy or in case of any specific condition in this area. If you are in the process of postpartum recovery, consult previously with the specialist.