7 Yoga Poses to Strengthen Your Pelvic Floor

Yoga Anatomy Jan 25, 2025 0 36 Add to Reading List

In terms of overall health, most individuals focus on the general health of larger muscle groups such as the abs, glutes, and back. However, the pelvic floor is often ignored: a complex network of muscles that is essential for core stability, bladder control, sexual function, and spinal support. Adding yoga for pelvic floor health to your daily practice can be a great way to improve posture, enhance intimate wellness, and a host of other reasons.

In this final guide, we take a dive into why your pelvic floor matters, how practicing yoga can strengthen those crucial muscles for you, and which poses will work the best to activate and tone them. By the end of this post, you'll understand why your pelvic floor is important and how often you should practice and discover seven beneficial yoga poses for your pelvic floor muscles. We have included tips on proper form, breath, and alignment.

What is the Pelvic Floor?

The pelvic floor is a group of muscles, ligaments, and tissues at the base of your pelvis. These muscles form a "hammock" that supports vital organs, including the bladder, uterus (in women), and rectum. The pelvic floor also works in conjunction with your core muscles—such as the transverse abdominis, diaphragm, and multifidus—to stabilize the spine and maintain proper alignment of the pelvic organs.

Location: Runs from front pubic bone to back coccyx (tailbone).
Function: Supports organs; opens and closes the urethra and anus; contributes to sexual function.

When these muscles become overly tight or weakened, a range of complications can develop, including urinary incontinence and lower back pain. Strengthening them with pelvic floor yoga stretches can be a revolutionary act to transform daily comfort and bodily function.

Why Is Your Pelvic Floor Important?

Your core stability and control over bladder leaks will significantly depend on having a healthy pelvic floor. Healthy muscles working efficiently can decrease leakage of the bladder and help with less of the possibility of having pelvic organ prolapse. Finally, strong muscles can correct and realign your pelvis, helping the curve of the lower spine which in turn eases chronic low-back and hip discomforts.

Top Reasons for Maintaining Pelvic Floor Health

Avoid Incontinence: Many women, especially those in the post-pregnancy phase, suffer from stress urinary incontinence. A stronger pelvic floor helps lessen these issues considerably.
Better Sexual Health: With a healthy pelvic floor, your sensations and experiences during sex increase manifold.
Stronger Core: Working in tandem with the abdominal and back muscles, it ensures you don't have to worry about slouching, leaning, or any other unstable center of gravity.
Improved posture and spinal support: Appropriate engagement of the pelvic floor greatly enhances the benefits of improving one's posture as well as reducing strain on the spine.

An athlete seeking a performance advantage or an ordinary individual seeking a better everyday function can be impressed by the transformation that yoga (which emphasizes pelvic floor health), can bring to their lives.

Can Yoga actually Improve Pelvic Floor Muscles?

Yoga as a holistic activity promotes mindful movement, control of breathing, and selective engagement of muscle groups, making it ideal for the strengthening of muscles such as the pelvic floor, deep inside your body. Here's how:

Mindful Engagement: Some yoga postures demand you to lightly engage the lower abdominal area and the pelvis. This, over time, will develop an awareness of activating and relaxing muscles.
Breath Work (Pranayama): Yoga breathing techniques regulate intra-abdominal pressure and encourage relaxation. The awareness of breath translates into better control and strengthening of the pelvic floor.
Postural Alignment: Yoga focuses on alignment, which ensures proper stacking of joints. This ensures that body weight is evenly distributed, without placing undue stress on the pelvic region.
Mula Bandha (Root Lock): In the yoga language, "Mula Bandha" is the gentle pulling up of the perineum and lower abdomen. Regularly practicing Mula Bandha will help strengthen the pelvic floor muscles.

Practicing and cultivating yoga poses that benefit your pelvic floor muscles becomes, therefore, a natural, low-impact way of aiding its strengthening.

How often should you do yoga to improve your pelvic floor health?

Consistency is key. Even if there isn't a one-size-fits-all answer, 2 to 3 sessions of yoga in a week will most probably yield some positive enhancements in pelvic floor strength and overall stability. Considerations to look out for in this regard are:

Beginner's Tip: For beginners, start with classes as short as 20 to 30 minutes including foundational poses.
Moderate Practice: After you get comfortable, increase the frequency and duration to 3–4 sessions a week, dedicating at least 45 minutes to an hour per session.
Daily Mini-Sessions: On days when you can't do a full practice, try a few targeted pelvic floor yoga stretches (like Bridge Pose or Cat-Cow) to keep the muscles engaged.

Remember that it is not just about how many repetitions but also the quality of your exercise. Proper form, mindful breathing, and controlled movements are essential for building strength without risking injury.

Why Strengthen Your Pelvic Floor

Time spent practicing yoga for the health of the pelvic floor will pay off with multiple benefits. Let's break down why this is so crucial:

It helps prevent organ prolapse. Weak pelvic floor muscles enable the pelvic organs to drop into the vaginal canal in women or cause rectal prolapse in both sexes. Strengthening keeps everything firmly in place.
Assistance during Pregnancy and after Childbirth: It makes pregnant women withstand the added stress of the fetus on the pelvic floor. Pelvic floor exercises, in general, are useful for preparation during pregnancy and for healing afterward.
Manages Chronic Pain: This can appear as chronic pelvic pain, hip pain, or lower back pain because of pelvic floor dysfunction. Targeted poses relieve tension and improve blood flow.
Increases Confidence and Comfort: Whether it is the ability to exercise without leaking urine or improved posture, a strong pelvic floor boosts confidence in everyday activities.

From a holistic point of view, a strong, resilient pelvic floor certainly serves to add meaning to the quality of life, which is more than worth practicing yoga for pelvic muscle stability as part of your workout routine.

7 Yoga Poses to Strengthen Your Pelvic Floor

Below are seven effective yoga poses for pelvic floor muscles. Each of these poses focuses on the hips, lower abdominal cavity, and core muscles and is intended to engage and tone the pelvic floor. Practice these asanas mindfully and with correct anatomical alignment. Those experiencing any health issues or new to yoga should see their healthcare provider or certified yoga instructor before proceeding.

1. Bridge Pose (Setu Bandha Sarvangasana)

How to do:

Lie on your back with your knees bent and feet hip-width apart, grounding into the floor.
Your arms will rest by your sides, palms down.
Inhale, engaging your feet and hips to lift your hips off the floor up to the ceiling.
Engage your glutes and your pelvic floor, keeping your thighs parallel.
Hold for 5–8 breaths. Slowly lower down on an exhale.

Pelvic Floor Focus: This will allow the hips to naturally engage the pelvic floor and glutes. There should be a slight tuck into the abdomen to deepen engagement.

Tip: Avoid flaring of the ribs and arching the lower back. Instead, lift from the pelvic area.

2. Chair Pose (Utkatasana)

How to do it:

Stand tall with feet together or hip-width apart
Breathing in, reach the arms overhead, palms facing each other.
Exhale and bend your knees, lowering the hips as though you are sitting on a chair.
Chest up, weight back in the heels, and as far back as you can bend the knees over the toes.
Hold for 5–8 breaths before gently lowering down on an exhale.

Pelvic Floor Focus: You introduce some stability to your torso by tucking your lower abdomen a little and then lifting the pelvic floor up. This will be helpful in protecting your lower back.

Tip: In case you are feeling your shoulders being squeezed, bring your palms together in a prayer position in front of your chest. Try keeping your hips above your knees.

3. Malasana (Yogi Squat)

How to Do It:

Stand with your feet slightly wider than hip-width apart.
Slowly lower down into a squat, allowing your hips to descend as low as they can toward the heels if possible.
If this feels more authentic to your hips, keep your feet slightly angled.
Bring your hands to prayer at your chest, then use your elbows to gently press the knees out.
Maintain a long spine, lifting through the crown of your head, and hold for 5–8 breaths.

Pelvic Floor Focus: Malasana naturally opens the hips and can stretch and activate the pelvic floor. Imagine bringing the perineum up while keeping the lower belly engaged.

Tip: If your heels are off the floor, place a folded blanket or yoga block under them for support. Concentrate on the breathing to relax into the stretch.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

How to do it:

Come onto all fours with the wrists directly under the shoulders and the knees under the hips.
Exhale to Cow Pose, curving your spine, bringing your belly to your thighs, and raising your head and tailbone.
Inhale to Cat Pose, curling your spine, tucking in your chin,n and pressing your hands into each palm.
Flow slowly between these two poses for 5-10 breaths.

Pelvic Floor Focus: While moving from Cow to Cat, contract and relax the pelvic floor with your breath. This facilitates coordination of the muscle and blood flow.

Tip: Engage your core so you don't arch your lower back too much in Cow Pose. The transition is a gentle massage of the abdominal organs and the pelvis.

5. Reclining Bound Angle Pose (Supta Baddha Konasana)

How to do it:

Lie down, bringing your feet together so the soles touch. Your knees will now spread apart.
Put a pillow or a yoga block under each knee if it hurts.
Let your arms dangle at your sides, palms up, or put your hands on your stomach and cultivate a sensation in your body.
Breathe slowly and remain in the posture for at least 1-2 minutes.

Pelvic Floor Focus: Opening the hips slightly releases tension in the pelvic area, making it easier to find and contract the pelvic floor when you come out of the pose.

Tip: To deepen relaxation, you can place bolsters under the spine or drape a blanket over your hips to promote warmth.

6. Cobra Pose (Bhujangasana)

How to Do It:

Lie on your stomach on the mat with your legs straight and the soles of your feet pushing down.
Put your hands under your shoulders, and your elbows will point backward.
Breathe in and push your chest off the ground while keeping your lower ribs on the mat.
Pull your shoulder blades together and raise your pelvis slightly by contracting your glutes and pelvic floor.
Hold for 3–5 breaths and slowly release on an exhale.

Pelvic Floor Focus: It activates the lower abdomen and pelvic area, which will not allow over-compression of the spine. You will feel a gentle lift of the pelvic floor when you are in the pose.

Tip: Do not strain your neck. Keep your eyes forward or down slightly. When you have discomfort in your lower back, reduce your height for chest lifting.

7. Locust Pose (Salabhasana)

How to Do It:

Lie on your belly with your arms by your sides and palms facing toward the floor.
Inhale, lift the chest, arms, and legs up together
Keep a neutral neck position and a slightly forward gaze
Engage your glutes, hamstrings, and pelvic floor for stability.
Hold for 3-5 breaths then exhale slowly while bringing your body slowly back down to the floor.

Pelvic Floor Focus: This asana has a strong stimulation on the posterior chain and further stimulates the pelvic floor to stabilize the pelvis

Tip: If you can't lift both the upper and lower body at the same time, start by lifting just your chest and arms first, then add the legs as you build strength.

Benefits of Yoga for Pelvic Floor Muscles

Besides strengthening and tightening, the practice of yoga for pelvic health brings a wide array of holistic benefits:

1. Good Posture and Healthy Spine

Activation of the pelvic floor in yoga helps align the back and keep the spine neutral, thus preventing lower back pain.

2 . Breath Awareness

Correct breathing in yoga is called pranayama. It also serves to manage intra-abdominal pressure. During movement and breathing coordination, you get more awareness of your pelvic floor.

3 . Lower Likelihood of Urinary Incontinence

A daily habit of yoga that activates the pelvic floor will decrease the likelihood of stress urinary incontinence, particularly for women who have recently given birth.

4. Improved Sexual Health

Strengthening the pelvic floor improves blood flow to the region, which may increase sexual sensitivity and function in both males and females.

5. Reduced Stress

The meditative quality of yoga and mindful movement tend to balance the nervous system, perhaps even reducing some stress-related tension that might be impacting the pelvic floor.

6. Improved Core Stabilization

A healthy, functioning pelvic floor works in synergy with the abs and back for improved balance, stability, and athletic ability.

Final Tips for Success

Consistency Beats Intensity: Gradual and consistent effort conquers the unpredictable, high-intensity workouts of the pelvic floor.
Focus on Alignment: Proper alignment ensures you're engaging the correct muscles and aren't straining your lower back or hips.
Mindful Breathing: Pair each movement with a deep inhale or exhale to boost oxygen flow and heighten mind-body awareness.
Seek Professional Guidance: If you have chronic pelvic pain, recent injuries, or specific medical conditions, consult a physical therapist or certified yoga instructor for personalized modifications.

Conclusion

Strengthening your pelvic floor isn’t just about preventing discomfort or incontinence—it's about enhancing your entire well-being. By dedicating time to yoga for pelvic floor exercises, you’ll improve core stability, support your spine, and elevate everyday functionality. Whether you’re practicing to support postpartum recovery, alleviate chronic pain, or simply improve your overall health, the benefits of yoga poses for pelvic floor muscles are both profound and far-reaching.

Remember to keep your practice consistent and mindful. Start slow, listen to your body, and gradually increase the frequency or intensity of your sessions. With each mindful breath and pose, you’ll cultivate a stronger, more resilient pelvic floor—one that supports a healthy, vibrant lifestyle for years to come.

By incorporating these seven yoga poses into your weekly routine, you can thereby target crucial pelvic muscles, enhance stability, and reap the full rewards of a holistic practice. So, you can ultimately see and feel improved pelvic floor health, greater confidence, and a more balanced body—on and off the yoga mat!