The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. During pregnancy, these muscles undergo significant strain due to the weight of the growing baby. As a result, many women experience issues such as urinary incontinence, pelvic pain, and discomfort. Strengthening the pelvic floor muscles is important during pregnancy as it helps prevent complications during and after childbirth.

Yoga is a gentle and effective way for pregnant women to stay active, relieve discomfort, and prepare their bodies for childbirth. In this article, we will explore 7 yoga poses to strengthen your pelvic floor during pregnancy.

1. Pelvic Tilt (Cat-Cow)

Pelvic tilt is a great pose for strengthening the pelvic floor muscles. It helps to engage the muscles and improve stability. To perform the pose, get on all fours with your hands and knees shoulder-width apart. Inhale, then exhale as you round your back and tuck your chin to your chest (cat pose). Inhale again, then exhale as you arch your back and lift your head (cow pose). Repeat this movement for several breaths.

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2. Squatting Goddess Pose (Malasana)

Squatting goddess pose is a great way to strengthen the pelvic floor muscles and improve flexibility. Start by standing with your feet slightly wider than hip-distance apart. Bend your knees and lower your hips down towards the ground. Bring your hands together at your heart center, and press your elbows against your inner thighs. Hold this pose for several breaths.

3. Bridge Pose (Setu Bandha Sarvangasana)

Bridge pose is an excellent pose for strengthening the glutes, thighs, and pelvic floor muscles. Lie on your back with your knees bent and feet flat on the ground. Inhale, then exhale as you lift your hips up towards the ceiling. Keep your feet and shoulders firmly on the ground, and hold the pose for several breaths.

4. Kegel Exercises

Kegel exercises are a great way to strengthen the pelvic floor muscles. They involve contracting and releasing the muscles that control urination. To perform Kegels, sit comfortably with your back straight and your feet flat on the ground. Inhale, then exhale as you squeeze your pelvic floor muscles. Hold the contraction for several seconds, then release. Repeat this movement for several repetitions.

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5. Child's Pose (Balasana)

Child's pose is a relaxing pose that can help relieve tension in the pelvic floor muscles. Start on all fours, then lower your hips down towards your heels. Stretch your arms out in front of you, and rest your forehead on the ground. Hold this pose for several breaths.

6. Warrior II Pose (Virabhadrasana II)

Warrior II pose is excellent for building strength in the legs and hips. It can also help to improve stability and balance. To perform the pose, start in a lunge position with your right foot forward. Turn your left foot out to a 90-degree angle, and extend your arms out to the sides. Hold the pose for several breaths, then repeat on the other side.

7. Seated Forward Bend (Paschimottanasana)

Seated forward bend is a great way to stretch the hamstrings, lower back, and pelvic floor muscles. Start by sitting on the ground with your legs extended in front of you. Inhale, then exhale as you fold forward from the hips, reaching towards your toes. Hold the pose for several breaths.

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Conclusion

Strengthening the pelvic floor muscles during pregnancy is essential for preventing complications during and after childbirth. These 7 yoga poses can help to strengthen the pelvic floor muscles, improve flexibility, and reduce discomfort. Incorporating them into your daily routine can help you prepare your body for childbirth and promote overall health and well-being. As always, be sure to consult with your healthcare provider before starting any exercise program during pregnancy.

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