Did you know that Yoga can also be practiced to train your yoni, your womb? This ancient oriental discipline, in fact, includes some exercises aimed at perceiving and strengthening this delicate set of muscles that has the task of supporting the urethra, bladder, uterus and rectum and, through contraction, to retain urine and feces.

A toned pelvic floor helps, in fact, to prevent or combat disorders related to urinary incontinence. So let’s see the principles on which the discipline of Yoga is based and what are the best exercises to strengthen the pelvic floor.

The Fundamentals of Yoga: Healing the Mind to Heal the Body

According to Yoga, every physical problem originates in the mind. In particular, the pelvic floor is linked to the first Chakra, called Muladhara Chakra, and an excess or decrease of energy in this Chakra can cause physical ailments affecting the perineal area.

For all the physical problems connected to the Chakras, Yoga teaches that it is necessary to heal the mind to heal the body.

In the case of excessive relaxation of the pelvic floor, it is useful to combine exercises for the mind (meditation) with specific physical training, thus allowing the body and mind to dialogue harmoniously with each other.

Before training any part of the body, Yoga teaches that it is necessary to perceive it. So, to correctly identify the perineal muscles to be trained, you can try to interrupt the flow of urine during urination: the muscles involved in the pee stop test are those involved in Yoga training to strengthen the pelvic floor.

Four Yoga Positions to Exercise the Pelvic Floor

There are many yoga positions useful for exercising the pelvic floor. Let’s see the four main ones together.

1. Malasana: standing with your legs slightly apart, try to come down with your pelvis towards the ground by bending your legs.

While crouching, place your hands over your heart and push your knees outward using your elbows. In this position, contract the pelvic floor as much as possible by inhaling and holding the air in the lungs for a few seconds. This exercise can be repeated 10 consecutive times.

2. Uttasana: remain still for at least a minute, sitting with your legs extended forward, with your back straight and paying attention to the movement of the pelvic floor in the phase of contraction of the muscles while inhaling, and in the phase of relaxation during exhalation 

3. Matsyasana: in a lying position, lifting your torso and arching it, rest your weight on your elbows. Then relax your head back and rest your neck on the ground, keeping the dorsal arch and placing your hands on the thighs. The position should be held for about 30 seconds. Then rest your elbows on the ground, lift your torso and look at the navel to stretch the cervical and try to release the tension in the pelvic floor.

4. Mula bandha: allows the contraction and lifting of the muscles of the perineum. It is practiced by focusing on the perineal area, contracting it when you inhale and relaxing it when you exhale. Practicing this exercise for five minutes a day can help improve pelvic floor health and become more aware of your body.

Conclusions

These specific Yoga exercises to strengthen the pelvic muscle are particularly useful in the event that perineal relaxation is a consequence of pregnancy, menopause or any other disorder related to a physiological change in the person.

The treatment for the health of your yoni that makes use of Yoga is not invasive and over time can bring great benefits to the perineal muscles and to the body as a whole. On top of that, the mind will re-establish a positive connection with the body.