Pelvic Floor Yoga

18 yoga postures to strengthen, lengthen, and stabilize your pelvic floor.

Pelvic floor yoga is not just for those with weak pelvic floors or proactive individuals but also for the yogi’s looking to deepen their own personal practice. It will enhance your daily yoga practice by adding another layer of mindfulness and a deeper mind/body connection. If you are wondering how to activate and engage your pelvic floor you can read how to do this properly on my last blog post here.

Pelvic floor yoga is a contradicting mind and body game of balancing effort with ease. Using your breath to guide your asana (poses) will help you achieve activation and engagement (the squeeze and lift of your pelvic floor). Here’s a list of my favourite poses to incorporate into a pelvic floor yoga sequence:

  1. Child’s Pose

  2. Cow/Cat

  3. Downward Facing Dog Ripples into High Plank

  4. Ragdoll

  5. Yogi Squat

  6. Chair squats

  7. Pyramid

  8. Wide Legged Forward Fold

  9. Side Lunge

  10. Warrior 2

  11. Goddess pose with pulses

  12. Frog Pose

  13. Cow Face

  14. Low Lunge into Half Split Flow

  15. Bridge

  16. Butterfly

  17. Runner’s Lunge

  18. Tabletop with leg and arm extensions

I encourage you to try engaging your pelvic floor in all of the poses listed above (always on the exhale remember). Some will be harder than others to feel the activation and that is okay. Do not give up! Especially if you are new to pelvic floor yoga it won’t feel like much in the beginning but with practice this mindful engagement will create a stronger mind/body connection with your pelvic floor. You will begin to feel the results in your body when you can fly a little easier or hold a pose a little longer with more stability and strength. I wish I could physically give you a pat on the back for being proactive with working a muscle in our bodies that we often don’t think about. Weak pelvic floors don’t discriminate and unfortunately it’s something that humans are prone to as we age in both men and women. If you would like to take pelvic floor yoga with me I have both live and pre-recorded classes available on my website. Sign me up! You can also watch a free pelvic floor yoga class on my youtube channel here!

Until next blog may your mind be fierce, heart kind, and soul at peace.

Namaste,

Britt

Britt Smith