Yoga for pelvic floor disorders

A strong pelvis can provide you with good balance, give you the benefits of a healthy bladder, and even improve your breathing. Pelvic floor disorders are a common condition for women above the age of 50 years. Pelvic floor dysfunction is a term that is used for a variety of disorders that occur when the muscles and ligaments of the pelvic floor are impaired. Common symptoms include pain in the pelvic region, pressure, incontinence, incomplete emptying, and visible organ protrusion. With the practice of yoga, you can strengthen and improve the health of your pelvic muscles. Here are a few asanas that can be performed regularly, apart from pelvis health, they also have many other benefits.

Shalabasana

Formation of the posture

• Begin by lying down on your stomach with your arms extended forward and palms together in Shashtanga Pranaamasana

• Inhale deeply and lift your arms (continuing in namaskar), chest and head

• Lift legs simultaneously, keeping them straight and balance your body on your abdomen

• Hold for a while

Benefits

• It gives flexibility to the back muscles and spine

• Massages abdominal organs

• Strengthens the shoulders, neck and lower back.

• Stimulates nervous system and develops coordination

Utkatasana

Formation of the posture

• Begin with Samasthithi.

• Join palms to form Namaste at your heart chakra and raise your arms up.

• Bend your knees and slowly lower your pelvis.

• Ensure that your pelvis is parallel to the floor with a 90 degree bend at the knees

• Align your ankles and knees in one straight line

• Focus your gaze towards your palms

• Ensure that your spine remains erect and avoid slouching of the back.

• Hold the posture for 10 seconds.

Benefits

• Strengthens the ankles, thighs, calves, and spine.

• Stretches shoulders and chest.

• Stimulates the abdominal organs, diaphragm, and heart.

• Is helpful for people with flat feet.

Veera Bhadrasana

Formation of the posture

• Form Ashwasanchalanasan with right leg in between your palms

• Lift your arms up, palms facing each other

• Straighten your back

• Arms in contact with the ears

• Look straight ahead

Benefits

• Strengthens your shoulders, arms, legs, ankles and back.

• Opens yours hips, chest and lungs.

• Improves focus, balance and stability.

• Encourages good circulation and respiration.

• Stretches your arms, legs, shoulders, neck, belly and ankles.

• Energizes the entire body.

Kandharasan

Formation of the posture

• Begin by lying down on your back

• Bend your knees and place your feet on the floor.

• Walk and pull your feet towards your pelvis.

• Stretch your arms over the floor beside your body.

• Grip your ankles with your palms.

• Slowly lift your pelvis and back off the floor.

• Form a gentle arch of the back as you try to touch your chest with your chin.

• Focus your gaze towards the sky.

Benefits

• Kandharasan is specifically beneficial for women as it helps in strengthening of the female reproductive organs.

• It helps in improving the functioning of the uterus.

• It helps in strengthening the back and stretches the spine.

• It tones the internal organs of the abdominal region.

• It flexes the shoulder blades and helps in strengthening them.

Unlike exercises that are widely popular and easily available for your arms, legs, stomach etc., those for the pelvis floor are not so straightforward. With every intake and release of breath, the diaphragm creates and releases pressure in your torso engaging your pelvic floor. Become more aware of your breath not only when you are performing these asanas but at all times. Even as you move through the flow, and through your day, focus on practising deep, intentional inhales and exhales.

----Grand Master Akshar