Find Peace within Your Pelvic Floor

It’s all about the balance: Did you know over contraction can be as uncomfortable as no contraction?

A hypertonic pelvic floor (over active) occurs when the muscles in the pelvic floor become too tense and are unable to relax. Many people with a tense and non-relaxing pelvic floor experience pelvic health concerns such as constipation, painful sex, urgency and pelvic pain.

Yoga can help bring the balance back to your pelvic floor! Helping you connect to your pelvic floor to stabilise and connect you to your pelvic floor muscles, reduce pelvic floor pain, and even help women gain control over their urinary and colon function.

Yoga teaches us how to mindfully strengthen, and equally importantly relax and stretch muscles throughout the body to keep them in equilibrium. This balanced approach makes it an optimal technique for strengthening and releasing the pelvic floor muscles.

Pelvic can not just be a pain for women even though Pelvic floor dysfunction is often associated with women’s health and postpartum recovery, it is also quite prevalent in men.

Common pelvic pain conditions include: erectile dysfunction, prostatitis, urinary incontinence, levator ani syndrome, pudendal neuralgia, and chronic pelvic pain syndrome (among many others).

Causes of weak pelvic floor in men include persistent heavy lifting (without the right engagement) high impact exercise (without connection to the pelvic floor)
long-term, persistent coughing (such as smoker’s cough, bronchitis or asthma)

Therefore it is important for both men and women to get that connection to the pelvic floor. Here is pelvic floor guidance for both men and women

The pelvic floor muscles are located between the tailbone (coccyx) and the pubic bone within the pelvis. They support the bowel and bladder (as well as the uterus and vagina in females). Muscular bands (sphincters) encircle the urethra, vagina and anus as they pass through the pelvic floor.

Pelvic floor connection for Women:

1. Imagine you are sitting on a marble
2. Tighten your pelvic muscles as if you’re lifting the marble
For 3 seconds at a time three second then relax for a count of three.
3. Maintain your peace and focus. For best results, focus on tightening only your pelvic floor muscles. Repeat this process 10 times, at least 3 times every day.

Pelvic floor connection for men:

1. Start by holding your pelvic floor muscles in for 5 seconds. To do this, think of pulling in and lifting up your genitals.
2. After holding for 5 seconds, slowly and completely relax your muscles for 5 seconds.
3. Maintain your peace and focus. For best results, focus on tightening only your pelvic floor muscles. Repeat this process 10 times, at least 3 times every day.

For more pelvic floor yoga click here!