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4 Yoga Poses for Strengthening the Core and Pelvic Floor

Before getting to know about yoga poses for core and pelvic floor, we must understand their importance in our body. Four primary muscles comprise our inner core; the pelvic floor is one of them. This muscle absorbs the external pressure from activities such as lifting and protects the spine and other organs of the body. The muscle also plays a vital role in normal bladder and bowel functions. As we understand the importance of core and pelvic muscles, we must include some yoga poses in our routine to strengthen them. Many asanas can help you achieve a healthy, strong core and pelvic floor. However, if you are a beginner, you must perform the asanas under guidance to get the best result.

Kegels

Kegels is one of the best yoga pose for the pelvic floor, making your pelvic muscles more flexible.

Steps to perform this asana

1. Take out your yoga mat and lie with your back over it.

2. Keep the soles joined, and remember to keep some support under your outer thighs (You can use hand towels rolled up or yoga blocks to provide support)

3. Now, relax and take 4 to 5 deep breaths.

4. Now visualize the pelvic floor’s muscles.

5. Take a deep breath and bring the muscles of your sit bones together while exhaling (assume these muscles as the doors to the elevator close and meet in the middle. As you shut these doors, raiseyour elevators and then relax)

6. In the same way, assume your pelvic floor muscles between the tailbone and the pubic bone as the other two elevator doors. Similarly, exhale and bring those muscles together in the middle.

7. At last, bring all these four muscles together simultaneously and meet them in the centre. Repeat this asana five times for best results.

• Benefits – This asana helps in increasing muscle strength and awareness

Savasana Variation Bent Legs

This asana, also known as Constructive Rest Asana, helps bring the body to a neutral position.

• Steps to perform this asana:

1. Lie on yoga mat with your feet wide open. Your knees must be together, and your hands should be on the belly.

2. Now, relax, close your eyes, and breathe (inhale and exhale). Feel the rise and fall of your belly while living. Your abs must be engaged while the bottom of exhalation.

• Benefits - The asana seems to be very simple but creates a significant impact on your body. When you inhale and exhale, the diaphragm releases pressure in the torso each time. Moreover, it also helps in engaging the pelvic floor, reducing back pain, and improving flexibility and coordination.

SuptaSukasana

The asana is also called the reclining cross shin pose, whose main aim is to relax and observe.

• Steps to perform this asana:

1. Sit on the yoga mat comfortably with crossed legs.

2. Move slightly back until your head rests flat on the yoga mat.

3. Now, relax, keep your eyes closed, and place your arms on either side. Stay in the position for a few minutes.

4. To get proper relaxation, you can use cushions/pillows or rolled-up towels for support.

• Benefits - Along with the pelvic muscles, this asana also helps strengthen the lower, middle and upper back, hips, chest, and knees. As this asana has a lot of advantages, it’s a must try.

Runner’s Leg

Runner’s leg is also a good yoga for the pelvic floor.

• Steps to perform the asana:

1. Place one of the feet forward while keeping one of the knees over the ankle. The other knee (back knee) has to rest over the ground.

2. Place both your hands on the floor, framing your front foot. If you cannot place your hands on the ground, you can use the yoga blocks/ stacks of books to keep them over it (the height of these yoga blocks or stacks of books must be comfortable).

3. Now, you have to let your hips move in front concerning on the thigh of back leg. At the same time, the front knee must be directly over the ankle.

4. Stay in the same position for approximately 10 to 15 deep breaths, then relax and switch to the other knee.

• Benefits - it increases flexibility, enhances the mobility of the muscles, and improves breathing.

Conclusion

With all this information, we can conclude that the core and the pelvic floor are significant parts of the human body that must be taken care of. Yoga will not only strengthen these muscles but it also helps to remove tension, increases the flexibility of other body parts and improvise mental health. Just contributing 15 to 20 minutes of routine to yoga for core and pelvic floor will help get a healthy body with great flexibility.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Kindly contact your doctor before starting a new medicine or health regime.

Sources: Prevention, S10.Fit

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Published on July 29, 2022