How Yoga Can Help Strengthen The Pelvic Floor
I believe there is a silent epidemic with weakness of the Pelvic Floor. Over the years the number of urine incontinence protection products appearing on the shelves at my local supermarkets is ever increasing, plus the advertisements on TV, magazines, etc.
I’m very mindful of this problem in my yoga teaching and always include the use of Awareness Techniques, Asana (postures), the use of Bandha (according to Swami Buddhananda “is a lock to hold and direct prana or psychic energy; muscular and psychic contraction of the perineal body, abdomen and/or throat”), and Mudra (according to Swami Buddhananda is a “physical posture and mental attitude which controls the psychic and subtle body energies”).
The initial awareness techniques are so important because so many people are unsure where exactly the muscles of the pelvic floor are located and/or if they are working the pelvic floor muscles in an effective manner. All the class practice and benefit from these exercises, as I don’t need to know if anyone has an issue with your ‘pelvic floor’!
Inspired by the Swiss Sports Journalist Benita Cantieni I like to use many of her techniques alongside traditional yoga techniques. Visit CANTIENICA® for further information on Benita and her discovery of the importance of maintaining tone in the pelvic floor muscles.
In particular we work with:
- Uddiyana Bandha – Abdominal Contraction
- Ashwini Mudra – Anal Contraction
- Moola Bandha – Perineal (in the male)/Cervical (in the female) Contraction
- Varjoli Mudra – Urethral Contraction
The focus varies depending on the group I’m teaching yoga too. For example Yoga for Post Natal Recovery usually requires major focus on this area of anatomy, with astounding benefits if the student is willing to implement the techniques into their everyday routine. Regular practice certainly sees results!
Menopause can bring with it issues of the pelvic floor and through exploring this in my yoga classes students begin to see gradual improvement, self-discovery, in a safe, non-judgemental environment, along with lots of laughter and some “Eureka moments”!
Aging men often experience issues with their Prostrate Gland that can benefit from regular yoga practice, with particular focus on the pelvic floor.
Of course, I’m also able to offer help from a Homoeopathic perspective alongside/or instead of yoga practice, whereby specifically selected homoeopathic prescription(s) can prompt the body to balance and harmonise itself, possibly assisting to alleviate certain troublesome symptoms.
So please, don’t suffer in silence, these pelvic floor issues are far more common than you may imagine and an effective solution could be closer than you think!
Further reading:
- Women’s Water Works: Curing Incontinence – Pauline E Chiarelli
- Tiger Feeling by Benita Cantieni
- Moola Bandha – The Master Key by Swami Buddhananda.
