The pelvic floor comprises the muscle group and connective tissues that lie at the base of the pelvis. It connects to other muscles in your body, such as your hips. Any dysfunction in this area could lead to various issues. Thus, maintaining your health is essential, particularly when you are getting older.
An ideal pelvic floor helps keep the pelvic organs of your body in place which is essential to the proper functioning of your bladder, bowel and sexual functions, as per the Cleveland Clinic. In yoga the pelvic floor is an important “root” of your body and is essential for overall stability.
Kegels could appear when you think of your pelvic floor. However, just as it’s crucial to keep your muscles strong but it’s equally important to maintain their flexibility. The tension can develop from factors such as childbirth, sitting for prolonged periods and even the natural ageing process that could cause muscles to weaken as time passes.
An excessively tight pelvic floor may cause problems like the bowel as well as bladder incontinence as well as sexual dysfunction and prolapse of the pelvic organs as per the National Association for Continence (NAFC).
Hips that are tight often come with an uneasy pelvic floor (especially because of a lot of sitting) If you’re suffering from discomfort or pain in one or both of those areas yoga could help.
Yoga Poses to Relax Your Pelvic Floor and Hips
Yoga is a fantastic method to ease your hip and pelvic floor muscles. The tension that you feel in any area of your body may be caused by stress and breathing deeply (which is commonly practiced during yoga) will help you relax in the words of Harvard Health Publishing.
The yoga poses for restorative practice below are specifically targeted at the muscles around the pelvic floor and hips to aid in lengthening and relaxing the muscles. All you require is only a few minutes per day.
1. Happy Baby Pose (Ananda Balasana)
Happy baby is among the most relaxing poses that can relax your body and mind. It is beneficial for the pelvic floor too since it is a stretch exercise for muscles that are located around the pelvis, such as your hips, groin muscles, glutes, and the hamstrings.
- Relax on your back and lie down while keeping your knees bent, and feet set firmly on the floor. Take a deep breath into your rib cage.
- As you exhale to exhale, bend your knees and pull them towards you until they are near your armspits.
- Your shoulders should be resting on the floor (don’t allow them to lift up) take the outsides of your feet. If you’re unable to get your feet to the floor, grasp your shins, or the knees’ backs or the thighs.
- Utilize your hands gently to draw your feet (or whatever you’re holding) towards your face.
- Put your tailbone as well as your head down to stretch your spine.
- Inhale 5-10 deep breaths while in the pose.
2. Reclined Cobbler’s Pose
The reclined cobbler’s posture is a different position that stretch your muscles, including your groin and thighs. They could become tight and short when you do everyday things, such as being seated for a long period of time. It also stretch your pelvis’ front and helps to relax the lower back as well as your the pelvic floor.
- Lay on your back, with your feet firmly on the floor. Breathe deeply into your ribcage.
- Put your palms on the outside of your knees, and then connect the soles of your feet to each other.
- When you exhale take a few breaths and slowly stretch your knees and stretch them to the sides, and then lower them towards the floor. (If you’re uncomfortable or uncomfortable you can place a cushion or block underneath your knees to give them additional support).
- Put your hands against side of your rib cage in order to stimulate deep, diaphragmatic breathing. It should feel as if your ribs open 360 degrees (out on both sides and from front to back).
- Inhale 5 to 10 deep breaths as you hold the pose.
3. Reclined Pigeon Pose (Figure Four)
The reclined pigeon pose, which is sometimes referred to an “figure four” stretch, assists in stimulating circulation to the whole pelvic region. It also increases the length of your piriformis, an important stabilizing muscle located in your hips. This large rotator muscle may become tight during everyday activities and can cause pelvic floor pain.
- Lay on your back, and bend your knees. Keep your feet set firmly in the flooring. Keep your heels in close proximity to your butt.
- Keep your knees bent and put your left foot on your right knee and extend your left knee up towards the side.
- When you inhale, utilize the hand on your left to push the left leg away from your. You will begin to feel the stretching in your glutes. Bring your lower back down to the floor in order to keep your spine length.
- After exhaling take your right foot up in order to draw the “figure four” in toward your upper body.
- Hold the right thigh using both hands to extend the stretch. Do not let your shoulders rise off the floor.
- Inhale 5-10 deep breaths in your rib cage, easing your pelvic muscles after every exhale.
- Let your hands go and lower your right leg back down to the ground Then move your left foot to the ground and repeat with the other side.
