From Garland Pose to Legs-Up-the-Wall Pose: Yoga Asanas That Help Strengthen Pelvic Floor Muscles

Yoga is known to strengthen the muscles. This form of exercise can be important for strengthening your pelvic muscles — those located between the tailbone and pubic bone. These muscles are essential for better bladder and bowel control, increased sexual function, and overall support for core stability and posture. Pelvic floor muscles also play an important role in supporting the organs and improving body balance.

Yoga offers a variety of postures that can help strengthen your muscles, thereby improving overall pelvic health. Remember to listen to your body, modify poses as needed, and consult a qualified yoga instructor or health care professional if you have a specific concern or condition.

Here are five yoga asanas that specifically target and strengthen the pelvic floor muscles:

• Malasana (Wreath Pose)
  Malasana is a deep sitting pose that engages the pelvic floor muscles. Begin by standing with your feet hip-width apart. Lower your hips toward the floor, bringing your palms together at your chest. Keep your spine tall and distribute your weight evenly over your feet. Breathe deeply and hold the pose for 30 seconds to 1 minute, gradually increasing the duration over time. This will increase blood flow to the pelvic region and tone the abdominal muscles.
• Bhujangasana (Cobra Pose)
  This is a gentle backbend that activates the pelvic floor muscles. This yoga asana improves blood circulation as well as helps your body cells get enough oxygen and nutrients. First, start by lying on your stomach, legs extended behind you and hands directly under your shoulders. Inhale, press your palms into the mat, and lift your chest off the floor while keeping your pelvis on the ground. Focus on engaging your pelvic floor muscles while maintaining a steady breath. Hold the pose for 30 seconds to 1 minute.
• Utkatasana (Chair Pose)
  Utkatasana, also known as chair pose, is an excellent asana for strengthening the entire pelvic floor muscles. Begin by standing with your feet together. Inhale deeply and raise your arms overhead, palms facing each other. Exhale and bend your knees, as if sitting back in an imaginary chair. Engage your pelvic floor muscles by pulling them up. Stay in the pose for some time, gradually increasing the duration. This yoga asana will give overall muscle strength to the spine, calf, thigh, ankle and shoulders.
• Bridge pose (Setu Bandhasana)
  It is especially effective for the lower back muscles and also improves digestion. Lie flat on your back, with your knees bent and feet hip-width apart. Inhale and lift your hips off the ground, pressing your feet into the mat. Keep your fingers under your body and maintain the pose for 30 seconds to 1 minute while breathing deeply. It is also said to provide relief from menstrual pain and symptoms of menopause.
• Viparita Karani (Legs-Up-the-Wall Pose)
  As the name suggests, this is a restorative pose that gently stretches and strengthens the pelvic floor muscles. This yoga pose helps in relaxing the pelvic muscles and provides relief from menstrual cramps. To do this, sit on the side near a wall and lie down on your back and keep your feet close to the wall. Relax your arms at your sides and take a deep breath. Allow the weight of your legs to passively stretch the pelvic muscles. Stay in the pose for 5 to 10 minutes and focus on taking deep, relaxed breaths.