Laugh Without Fear: Yoga to Strengthen you Pelvic Floor

Do you want to laugh, jump and sneeze again without leaking a splash of urine? International Yoga Day is a perfect occasion to explore the many benefits of this ancient practice to strengthen the pelvic floor.

In this article, we'll discuss specific yoga poses, the benefits of a strong pelvic floor, and answer frequently asked questions on the topic. With the guidance of experts such as Doctors Klara Senior and Sofía Herrera, and taking into account the aspects worked on in the book "Pelvic Yoga" by Kimberlee Bethany Bonura, we are going to address its benefits for intimate health, self-esteem and even posture.

 

Rediscovering your Sexuality through Yoga: The Story of Ligia Margarita

To illustrate the transformative power of yoga in the lives of women, we want to share the inspiring story of Ligia Margarita. Ligia is a 48-year-old woman, she had always been active and full of energy. However, after her second birth and as she approached menopause, she began to notice some changes in her body. Urinary incontinence became a problem, and persistent lower back pain accompanied her every day. This situation caused him great discomfort and affected his quality of life, including his sexual life. Looking for a solution that didn't involve medications, Ligia Margarita discovered yoga and how it could help her strengthen her pelvic floor and reconnect with her sexuality.

Strengthening the Pelvic Floor and Confidence

Determined to take control of her body, Ligia Margarita began attending yoga classes regularly. At first, she felt insecure and shy, but over time, she noticed significant improvement. Not only did his urinary control improve, but his back felt stronger and his posture was more active and confident. Furthermore, Ligia Margarita began to notice a positive change in her sexual life. The discipline and patience he had developed in his daily practice began to be reflected in his daily life. Ligia Margarita found in yoga a source of physical and emotional well-being that restored the confidence she thought she had lost, rediscovering her sensuality and her ability to enjoy her body in a new and full way.

 

The Triumph of Sexuality Rediscovered

One day, while enjoying an afternoon with friends, she decided to test if her efforts were paying off. Without thinking twice, she joined them in a dance class. To his surprise and joy, he realized that he could move with grace and confidence, jumping, feeling free and in control of his body. It was a moment of personal triumph that Ligia Margarita did not hesitate to share with her yoga class, adding a good dose of humor and motivation to her classmates. Her experience became a testimony of how yoga can transform lives, inspiring other women to face their challenges with courage and optimism, and to rediscover their sexuality and integral well-being.

The Origin of Yoga and Sexuality in Indian Culture

Yoga has its roots in ancient Indian culture, with a history dating back more than 5,000 years. Yoga was originally developed as a spiritual and physical practice that sought to unify the body, mind and spirit. In Indian culture, sexuality and eroticism also play a significant role. Ancient texts like the Kama-Sutra not only deal with the art of love and eroticism, but also explore the holistic well-being of the individual, including physical and mental health.

Yoga, like Kama-sutra, can be seen as a way to achieve a balance between physical and spiritual energy, improving both general well-being and the quality of intimate relationships.

What is the Pelvic Floor?

The pelvic floor is a set or mesh of muscles and tissues found at the base of the pelvis. These muscles support the pelvic organs, including the bladder, uterus, and rectum, and play a crucial role in functions such as urination, defecation, and childbirth.

Why we should have a Strong Pelvic Floor

• Incontinence Prevention: A strong pelvic floor helps prevent urinary and fecal incontinence.
• Improved Sexual Function: Toning these muscles can improve sexual function and pleasure.
• Support during Pregnancy and Childbirth: During pregnancy, a strong pelvic floor can provide the necessary support for the growing baby and facilitate the birth process.
• Improved Posture and Reduced Back Pain: A well-strengthened pelvic floor contributes to better posture and spinal alignment, which can help reduce back pain.
• Prevention of prolapses: When the pelvic floor is weakened, pelvic organs, such as the bladder, “fall out” from their normal place in the abdomen and press against the vagina. This can occur when the muscles that hold the pelvic organs in place become weak or stretched.

How to Activate Yourself to Start Exercising the Pelvic Floor

 

1. Find your Pelvic Floor

• Sit or lie down in a comfortable position. Relax your body and breathe deeply.
• To identify your pelvic floor muscles, try stopping the flow of urine when you go to the bathroom. The muscles you use to stop the flow are your pelvic floor muscles. Don't do this regularly, it's just to identify the correct muscles.

2. Initial Contraction

• Once you have identified your pelvic floor muscles, contract these muscles and hold the contraction for 3-5 seconds. Then relax them for the same period of time.
• Repeat this exercise 10 to 15 times for a full set. Try to do 3 sets a day.

 

3. Integration with Breathing

• While doing Kegel exercises, be sure to breathe deeply. Inhale as you relax your muscles and exhale as you contract them.
• Practice deep breathing (pranayama) to improve the connection between mind and body.

4. Incorporate Yoga Poses

In addition to Kegel exercises, studies have shown that women who practice yoga have significant improvements in urinary, posture, and back control. Include some of these yoga postures in your routine and strengthen the muscles in the area:

Bhujangasana (Cobra Pose): This pose strengthens the pelvic floor muscles while improving spinal flexibility.

Setu Bandhasana (Bridge Pose): Helps tone the pelvic floor muscles and glutes.

Malasana (Garland Pose): An excellent pose for opening the hips and strengthening the pelvic floor.

Utkatasana (Chair Pose): This pose involves an active contraction of the pelvic floor muscles.

Supta Baddha Konasana (Reclining Cobbler Pose): Ideal for relaxing and releasing tension in the pelvic floor while improving hip flexibility.

 Ananda Balasana (Happy Baby Pose): Helps stretch the pelvic floor muscles and improve hip mobility.

 

5. Use of Advanced Devices

VagiYoga, our pelvic floor trainer, is specifically designed to restore muscle tone in the area. It helps you strengthen your muscles, prevent urinary incontinence, add creativity to your sexual life and improve your mood. For more information, visit https://zenzsual.com/collections/all/products/vagiyoga

Benefits of Strengthening the Pelvic Floor through Yoga

 Physical Benefits

• Improved Urinary Control: Studies have shown that women who practice yoga have a significant improvement in urinary control.

• Reduced Back Pain: A strong pelvic floor contributes to better posture and spinal alignment, which can reduce back pain.

• Postpartum Recovery: Helps women recover faster after childbirth.

• Improved Circulation: Yoga poses that strengthen the pelvic floor also improve blood circulation in the area, which is beneficial for the overall health of the pelvic organs.

 

Emotional and Mental Benefits

• Stress Reduction: The combination of physical postures, breathing and meditation helps reduce stress and improve emotional well-being. Taking a few minutes to focus on your breathing not only provides immediate relief, but also accumulates benefits over time: the breathing used in yoga has been shown to improve sleep quality and mindfulness, crucial factors for improving health. mental health.

• Increased Confidence: A strong pelvic floor can increase self-confidence, especially in women who have gone through pregnancy and childbirth.

• Improved Sleep: Regular yoga practice and strengthening the pelvic floor can help improve sleep quality, relieving insomnia and other stress-related problems.

Yoga and Menopause: An Important Connection

During menopause, women can experience a variety of physical and emotional symptoms. Yoga has proven to be an effective tool in managing these symptoms. According to Michelle Badillo, holistic health coach and Kundalini Yoga and Vinyasa Yoga instructor, its practice can significantly improve the quality of life of menopausal women. Control of breathing and elongation of certain muscles is seen in improvements in vasomotor, psychological and physical symptoms, as well as an increase in levels of antioxidant enzymes, suggesting better regulation of oxidative stress during menopause.

Frequent questions

How often should I practice yoga to strengthen the pelvic floor?

It is advisable to practice yoga at least three times a week to obtain the best results. However, even short daily sessions can be very beneficial.

Can yoga help with incontinence problems?

Yes, yoga has been shown to be effective in improving urinary incontinence. Postures and conscious breathing strengthen the pelvic floor muscles, improving control.

Can I practice yoga postures during pregnancy?

Many of the poses mentioned are safe during pregnancy, but it is always important to consult with a doctor or specialized yoga instructor before starting any exercise routine.

How long will it take to see results?

The time to see results may vary depending on the individual. Some people notice improvements within a few weeks, while for others it may take a couple of months of consistent practice.

What other benefits can I expect from regular yoga practice?

In addition to strengthening the pelvic floor, regular yoga practice can improve flexibility, overall strength, posture, and mental health. It can also contribute to better digestion, stress reduction and improved sleep quality.

Can yoga be beneficial for men with pelvic floor problems?

Yes, although this article focuses on women, men can also benefit from yoga to strengthen the pelvic floor. The aforementioned breathing exercises and techniques can be equally effective in improving male pelvic health.

Are there risks associated with practicing yoga for the pelvic floor?

It is important to practice yoga safely and with proper guidance. If you have any medical condition, it is advisable to consult with a health professional before beginning any exercise program. Practicing yoga under the supervision of a certified instructor can help minimize risks and ensure that postures are performed correctly.

Sources consulted

- Drs. Klara Senior and Sofía Herrera, experts in women's health and yoga. https://youtu.be/oZeAPcMVb3c?si=Ua7yUZU5SGlOpcOU

- Bonura, K.B. (2018). Pelvic Yoga. [Link to the book](https://www.amazon.com/Pelvic-Yoga-Integrative-Therapist-Condition/dp/1848193154)

- Swain, D., Nanda, P., & Das, H. (2021). Impact of yoga intervention on menopausal symptoms-specific quality of life and changes in hormonal level among menopausal women. Journal of Obstetrics and Gynecology Research. [Link to article]( https://onlinelibrary.wiley.com/doi/10.1111/jog.14768 )

- Kandasamy, K. (2021). Yoga for Menopause. IDC International Journal. [Link to article]( https://idcjournal.com/index.php/idc/article/view/225 )

- Prosko, S. (2016). Optimizing Pelvic Floor Health Through Yoga Therapy. Yoga Therapy Today, Winter 2016. [Link to article](https://www.iayt.org/page/YogaTherapyToday)