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When it comes to pelvic health, yoga can be an excellent way to promote relaxation and release in your pelvic floor muscles. Whether you're dealing with pelvic pain, urinary incontinence, or simply want to improve your overall pelvic floor function, incorporating specific yoga poses into your practice can make a significant difference in your quality of life.

Before we dive into the best yoga poses for pelvic floor relaxation, it's important to understand what the pelvic floor is and why it matters. The pelvic floor is a group of muscles that form a hammock-like structure at the bottom of your pelvis. These muscles support your pelvic organs, play a crucial role in bladder control, and contribute to sexual function. While a strong pelvic floor is important, an overly tight pelvic floor can lead to various issues, including pelvic pain and dysfunction. Get an overview of the pelvic floor in my free mini course!

Yoga Poses for Relaxing the Pelvic Floor

The good news is that yoga can be an effective way to address both weak and tight pelvic floor muscles. By incorporating the following poses into your yoga practice, you can work towards achieving a healthy balance in your pelvic floor.

1. Child's Pose (Balasana)

Child's pose is a great way to start your pelvic floor relaxation practice. This gentle pose helps release tension in the lower back and pelvic region.

How to do it:

1. Kneel on the floor with your big toes touching and knees spread apart.
2. Sit back on your heels and fold forward, extending your arms in front of you.
3. Rest your forehead on the mat and take deep breaths, feeling the expansion in your rib cage and belly.

2. Happy Baby Pose (Ananda Balasana)

Happy Baby is an excellent pose for opening the hips and relaxing the pelvic floor muscles.

How to do it:

1. Lie on your back and bring your knees towards your chest.
2. Grab the outer edges of your feet with your hands.
3. Open your knees wider than your torso, bringing them towards your armpits.
4. Gently rock side to side to massage your lower back.

3. Bound Angle Pose (Baddha Konasana)

Also known as Butterfly Pose, this position is great for releasing tension in the inner thighs and pelvic floor.

How to do it:

1. Sit with your spine straight upright and bring the soles of your feet together.
2. Allow your knees to fall out to the sides.
3. Hold onto your feet or ankles and gently press your knees towards the floor.
4. For a deeper stretch, fold forward from your hips.

4. Reclined Bound Angle Pose (Supta Baddha Konasana)

This restorative pose is a variation of Bound Angle that allows for even deeper relaxation.

How to do it:

1. Lie on your back and bring the soles of your feet together, allowing your knees to fall out to the sides.
2. Place one hand on your belly and one on your heart.
3. Close your eyes and focus on deep, diaphragmatic breathing.

5. Cat-Cow Pose (Marjaryasana-Bitilasana)

The Cat-Cow sequence is an excellent way to promote mobility in the spine and pelvis while encouraging relaxation of the pelvic floor.

How to do it:

1. Start on your hands and knees in a tabletop position.
2. As you inhale, drop your belly towards the mat, lift your chest and tailbone (Cow Pose).
3. As you exhale, round your spine towards the ceiling, tucking your chin to your chest (Cat Pose).
4. Continue this flow, coordinating your breath with the movement.

6. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose is a deep hip opener that can help release tension in the pelvic region.

How to do it:

1. From a tabletop position, bring your right knee forward towards your right wrist with your right ankle moving toward your left wrist. Your shin should be diagonal (working towards parallel with the front of the mat).
2. Slide your left leg back, keeping your hips square.
3. Lower your upper body over your right leg, using a yoga block for support if needed.
4. Hold for several breaths, then switch sides.

7. Bridge Pose (Setu Bandha Sarvangasana)

While Bridge Pose can be used to strengthen the pelvic floor, when done with a focus on relaxation, it can also help release tension.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Press into your feet to lift your hips off the ground.
3. Interlace your fingers underneath your back and press your arms into the mat.
4. Focus on relaxing your glutes and pelvic floor as you hold the pose.

8. Legs Up the Wall Pose (Viparita Karani)

This restorative pose is an excellent way to relax your entire body, including your pelvic floor.

How to do it:

1. Sit with one hip against a wall.
2. Swing your legs up the wall as you lie back on the floor.
3. Scoot your buttocks as close to the wall as comfortable.
4. Relax your arms by your sides and close your eyes.
5. Stay in this pose for 5-15 minutes, focusing on deep, relaxed breathing.

Helpful Reminders

As you practice these poses, remember that the key to pelvic floor relaxation is mindful breathing. Diaphragmatic breathing, where you allow your ribcage to expand on the inhale and relax on the exhale, can help release tension in your pelvic floor muscles.

It's important to note that while yoga can be a beneficial part of a treatment plan for pelvic floor conditions, it's not a substitute for medical care. If you're experiencing symptoms of pelvic floor dysfunction, such as pelvic pain, urinary incontinence, or pelvic organ prolapse, it's crucial to consult with a physical therapist specializing in pelvic health.

For those new to yoga or dealing with specific pelvic floor issues, working with a qualified yoga instructor or taking an online course focused on pelvic floor health can be a great first step.

Remember, every body is different, and what works for one person may not work for another. Listen to your body and don't push through pain. If a pose doesn't feel right, come out of it slowly and try a different one.

Improving Your Overall Health

Incorporating these yoga poses into your regular routine can lead to significant improvements in your pelvic floor health. Not only can they help with physical symptoms, but the relaxation benefits can also help manage the stresses of the day, promoting overall health and wellbeing.

Whether you're dealing with a tight pelvic floor, pelvic pain, or simply want to maintain healthy pelvic floor muscles, these yoga poses offer a simple, effective way to promote relaxation and release. Combined with proper medical care when necessary, yoga can be a powerful tool in your pelvic health toolkit.

So roll out your mat, take a deep breath, and give these poses a try. Your pelvic floor will thank you!

Where to Go From Here

I hope this information helped you understand why it's important to release your pelvic floor and gave you some practical tools to do exactly that. Here are some next steps for you:

• Learn more about core & pelvic floor in pregnancy in my Mama Core Workshop
• Watch this Instagram reel where I demo some of these poses
• Get a yoga mat + props and start practicing!

Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare provider or pelvic floor physical therapist before starting any new exercise regimen, especially if you have existing pelvic floor conditions.