Unlock the Power of Your Pelvic Floor Health: Discover the Surprising Benefits of Yoga

Are you aware of the crucial role your pelvic floor plays in your daily life? You may be if like many women of a certain age, you may have become fearful of the unexpected cough, sneeze, or laugh. This is because this group of muscles supports your pelvic organs, helps control bladder and bowel functions, and even enhances sexual health. Many people overlook their pelvic floor or maybe you are someone who is very well aware of it and the issues that may arise when things go awry with it. I am here to talk more about it because understanding how to strengthen these muscles can transform your life. Yoga is an excellent way to achieve this, offering physical and emotional benefits that can surprise you.

In this post, we’ll dive into the power of yoga for pelvic floor health. We’ll explore specific practices and how they can improve your quality of life.

Understanding the Pelvic Floor Health

If you’re wondering what the pelvic floor is, you’re not alone! This area consists of various muscles, ligaments, and tissues that create a supportive structure at the base of your pelvis. They stabilize crucial organs, including the bladder, uterus, and rectum.

Issues with the pelvic floor can affect anyone, regardless of age or gender. In fact, studies show that up to 50% of women experience pelvic floor disorders at some point in their lives, and men can face similar challenges, particularly post-surgery or following prostate-related issues. Weakness in this region can lead to a range of problems, including incontinence and pelvic pain. Thankfully, yoga can help strengthen these muscles and improve overall health.

The Benefits of Yoga for the Pelvic Floor

Improved Strength and Control

One of the most significant advantages of yoga is its ability to enhance strength and control in the pelvic floor. Regular practice can increase awareness of these important muscles. Poses like Bridge, Malasana (Garland Pose), and Cat-Cow engage, stretch, and fortify the pelvic floor. For example, a study revealed that consistent practice of these poses can strengthen pelvic floor muscles by as much as 30% over several weeks.

Yoga encourages you to become attuned to your body through focused breathing and alignment. This enhancement in strength feels natural and intuitive, allowing for better control over bodily functions.

Enhanced Breath and Relaxation

Breathing is a core component of yoga, and it is vital for pelvic floor health. Controlled breathing reduces tension in the pelvic floor muscles, allowing them to function properly. Consider this: regular practice of diaphragmatic breathing can lead to a 25% reduction in pelvic tension, helping your pelvic floor muscles relax and contract as needed.

Engage your pelvic region in your breathing

When incorporating breath with movement, visualize your abdomen expanding as you inhale, promoting a relaxed state in your pelvic area. On the exhale, engage your pelvic floor. This rhythmic balance of breath and movement is key to fostering relaxation and strength.

Emotional Well-Being

Yoga positively influences emotional health, not just physical strength. Strengthening your pelvic floor can uplift your confidence and body awareness. Many practitioners report feeling more in control and less anxious after embracing yoga. Studies show that about 70% of individuals who practice yoga regularly experience reduced anxiety levels.

Moreover, yoga classes create a sense of community, diminishing feelings of isolation often related to pelvic floor issues. By connecting with others who share similar experiences, healing feels more achievable and supportive.

Key Yoga Poses to Strengthen Your Pelvic Floor Health

1. Bridge Pose

Bridge Pose is excellent for activating your pelvic floor. To perform it, lie on your back with your knees bent and feet flat on the ground. As you lift your hips toward the ceiling, focus on engaging your pelvic floor.

Bridge Pose

2. Malasana (Garland Pose)

Malasana encourages flexibility and strength in the pelvic area. To practice, squat down with your feet wider than hip-width apart while keeping your heels flat on the ground. Press your elbows into your knees to open your hips, ensuring your pelvic floor is engaged throughout.

Yogic squat or Malasana for Pelvic Health

3. Cat-Cow Pose

Cat-Cow is great for connecting with your breath. Alternate between arching and rounding your back, focusing on pelvic movements. As you inhale, arch your back and allow your pelvic floor to relax. On the exhale, round your spine, gently drawing up your pelvic floor. This coordination of breath and muscle engagement creates a well-rounded approach to strengthening your pelvic floor.

Cat-Cow has many benefits including improving pelvic health

Practical Tips for Practicing Yoga for Your Pelvic Floor

• Be Consistent: Aim for two to three sessions a week. Regular practice is vital for building strength over time.

• Listen to Your Body: Understand your limits, and don’t push yourself into discomfort. A gentle approach will provide better results.

• Consider Props: Yoga blocks or bolsters can help support your body and maintain proper alignment during poses.

• Seek Professional Guidance: If you’re new to yoga, join a class or work with a certified instructor. They can tailor advice to your unique needs.

  
  

Embrace the Journey

Unlocking the potential of your pelvic floor is a powerful and personal journey, and yoga can be your greatest ally. With increased awareness, strength, and emotional well-being, you'll experience the transformative effects of a strong pelvic floor.

Incorporating these yoga practices into your routine offers numerous benefits. Whether your goal is to improve core stability, alleviate discomfort, or connect more deeply with your body, yoga is a pathway worth exploring.

So, take the first step today. Embrace the journey towards a healthier pelvic floor and discover the incredible power within you! By integrating these practices, you can cultivate strength, healing, and a newfound appreciation for your body’s capabilities.

These poses are just the first step if you want to know more poses, would like me to post a video of a pelvic floor practices or want to know more tips to strength the pelvic floor, please email me or post a comment.

Yoga for the Tatas – A breast beneficial practice

"I must, I must, I must increase my bust." If you're familiar with the works of Judy Blume, this quote from "Are you there God, It's me Margaret" might evoke memories from your youth, especially those of desiring a more ample bustline. Back then, I was humorously called a pirate's treasure, a sunken chest. Although it was adolescent teasing and somewhat inaccurate, I didn't realize how lucky I was at the time. After spending the last 20 years wearing a bra every single day, eagerly waiting to get home and take it off, I yearn for the braless days I once enjoyed. For me, it took many more years and experiencing pregnancy to achieve what I felt were the right breasts for me. The thing is, just as I was finally getting it right, I began to worry that gravity would steal away my perfect (to me) breasts before I had enough time to enjoy them. Little did I know that all those years of doing yoga, I had been lifting, growing, and strengthening the muscles in my breasts in the best possible way. I am a firm believer in yoga and all its benefits. Here is one more reason why women, young and old, full and voluptuous or petite, should incorporate yoga into their regular routine. Not convinced yoga will make a difference? Try it yourself. Below is a sequence of poses that are said to be beneficial for the breasts.

Upward Facing Dog - Urdha Mukha Svanasana

Warrior I - Virabradrasana

One-Legged King Pigeon - Eka Pada Rajakapotasana

Camel - Ustrasana

Cow Face Pose - Gomukhasana

Tree Pose - Vrksasana

Easy Pose - Sukhasana

Among all of these poses, I found this last one to be the best way to end this post. This is my breast enhancing version of easy pose or sukhasana.

• Sit in easy pose.

• Bring your palms together at heart center in Anjali Mudra.

• Push the palms together while lifting the chest muscles.

• Silently to yourself chant "I must, I must, I must increase my bust" repeating several times.

• Smile and remember the power of intention.

I am now certain that Judy Blume, or the characters portrayed in her books were like me, avid yogis themselves!

Dispelling Yoga Myths

If you were unfamiliar with yoga and didn't believe it wasn't suitable for you due to lack of flexibility, its slow pace, high cost, or exclusivity, would you give it a try? I hope your answer is a very enthusiastic yes because the points mentioned are either only partially true or completely false. Let me clear up some common misconceptions about yoga.

Yoga demands a level of flexibility that I lack.

It might feel like you weren't naturally born flexible. However, the reality is that no two people are exactly alike. This applies to everything, from the color of your eyes to your bone structure. Even identical twins can have significant differences. So perhaps your bone structure will never allow you to perform certain hip-opening poses, which might have little to do with your flexibility. Don't let that discourage you. You can still reap many benefits from yoga, even if you don't match the image in your mind of how a particular pose should appear. Apart from bone structure, if flexibility is the real challenge, yoga could be exactly what you need. You might be surprised by how much progress you can make with regular and consistent practice.

Yoga too exclusive.

In reality, yoga is meant for ever-body, irrespective of age, size, shape, gender, color, or sexual orientation; yoga is inclusive. Yoga offerings come in all shapes and size as do the yogis that practice it. From Prenatal to Restorative, yoga can begin in the womb and continue until your final breath if you choose. We are witnessing an increase in yoga practices for children, teens, seniors, and all ages in between. Indeed, if you browse any social media platform and search for yoga, you might encounter images of a seemingly flawless, bikini-clad yogi performing an incredibly challenging pose. It's perfectly fine to admire this sight—I certainly do.  The truth though is those images are not the total embodiment of yoga. In its truest form, yoga is a comprehensive way of living, not just an unattainable asana (pose). Remember that what the media presents, including social media, doesn't always reflect reality. How long have women battled with negative body image due to media portrayals? The same applies to yoga. Don't let what you see dictate the yoga narrative. Venture out and discover your own personal yoga journey.

Yoga is often perceived as being too slow or merely stretching

Yes, yoga can be slow, but it can also be vigorous. If you doubt this, try a Vinyasa flow class. It involves moving from one pose to the next, and after an hour to an hour and a half, you'll definitely feel the effects. However, don't underestimate a Yin class; it can reveal parts of your body that have been neglected due to inactivity. Yoga offers a variety of styles. If one feels too slow for your liking, research and try another. But before switching, spend some time with that Yin class to discover what it might teach you about your body and its needs. You might be surprised to find that slowing down could be very beneficial for you.

Yoga is expensive

Yes and no. At $20 a class, it can be expensive. Ironically, yoga instructors and studios are far from getting rich on those high session fees. That aside, there are many ways to get your yoga on, cheap or even free. Consider so

Both yes and no. At $20-$30 per class, it can be pricey. Interestingly, yoga instructors and studios aren't exactly becoming wealthy from these high session fees. However, there are numerous ways to practice yoga affordably or even for free. Explore some of these options.

• Check out local community offerings. Many community centers offer yoga for low fees.

• How about a local community college's extension courses? Those flyers that come in the form of junk mail offer many different 8 week courses on yoga that can be quite affordable.

• Do you have a gym membership? Gyms offer yoga classes. They're not my first choice as they tend to be more athletic based but it will give a little taste of the yoga experience.

• You Tube - There are so many great offerings online for yoga. Some of my favorite online yoga instructors are The Journey Junkie, Yoga with Adriene, and Yoga by Candice.

  
  

There so many of different resources for yoga so do not let the perceived cost stop you. Be determined and find the class that is right for you.

Now that I have put your initial concerns to rest, go out and try some yoga. Do it in your home or gym or at a park. Find a class that suits your need to be athletic or slow down and contemplate, then try a class that it just the opposite for balance. Close your eyes and feel into your body, not judging how you look. Most of all open your mind to the yoga experience, that is just right for you.