Three Yoga Poses for Your Pelvic Health

In this article, we show you the best yoga poses for your pelvic health. They're all really easy to do. Give them a try!
Three Yoga Poses for Your Pelvic Health

Last update: 16 June, 2019

Your pelvis is located in the lower part of your body and supports your abdomen and legs.

According to the Oxford English Dictionary, it’sThe large bony frame near the base of the spine to which the hindlimbs or legs are attached in humans and many other vertebrates.

Many women have issues with or express discomfort with their pelvic muscles. Generally, weakness in the pelvic area is usually caused by pregnancy, pelvic injuries, or lack of physical activity.

In this article, we’ll take a look at the best yoga poses for your pelvic health. They’re all really easy to do and you’ll see results within a week.

For long-term results, it’s important to practice them regularly.

Things to Consider

You have to consider certain important aspects when it comes to caring for your pelvic health. Remember that you can check with your doctor if you have any questions.

  • If you underwent surgery in your pelvic area less than 6 months ago, ask your doctor before doing any of these exercises.
  • Yoga poses should feel comfortable and never cause you pain. If you feel discomfort, you should lessen the intensity.
  • Start with 2 or 3 repetitions of the yoga poses. You can increase the number of reps as you get better.
  • Take your time with these poses. If you try to speed up the process, you may injure yourself.
  1. Big Toe Pose

    big poe pose

This posture improves the health of your pelvis and strengthens your legs. Avoid this posture if you usually experience chronic headaches or low blood pressure.

  • Stand with your feet about 20 centimeters apart. Keeping your legs completely straight, bend forward gradually, drawing air to facilitate the movement.
  • If you’re flexible enough, bend until your hands reach your feet. Otherwise, simply reach your ankles.
  • If your hands reach your feet, touch your big toe and count slowly to 10 or wait 30 seconds.
  • After this time, go up and exhale slowly. Repeat 3 times.

Take a look at this article: 6 Psychological Benefits You Get By Practicing Yoga

  1. Bridge Pose

    bridge pose

This pose protects your pelvic health, promotes blood circulation, and strengthens the muscles. However, we recommend you avoid this pose if you have any problems or injuries in your neck, arms, or ankles.

You must follow these steps to do the pose:

  • Lie on your mat face up with your arms flat on the floor.
  • Take a deep breath. Bend your knees until your heels are in the position where your knees were. You know you’re in the right position if you can touch your heels when stretching your arms. If that’s the case, spread your feet apart.
  • Your hands should be far away from your body. Stretch your back and put your hands on your mat and exhale.
  • Raise your hip until you form a straight line between your knee and shoulder while taking a deep breath.
  • Place your arms under your body and lock your fingers.
  • Raise your hips as high as you can. Keep the balls of your feet on the mat and hold the pose for 15 seconds.
  • Repeat 3 times and take a 10-second rest between each rep.
  1. Mountain Pose

    person rolling up a yoga mat

This pose is perfect for your pelvic health because it’s very easy to do and you can repeat it several times a day. If you do this pose, you’ll notice a considerable improvement in a couple of weeks.

We recommend this pose to improve your posture, elasticity, and reduce lower back pain. Also, you can practice it at the end of your workout if you want to rest your muscles and relax.

Follow these steps to do the pose:

  • Stand up as straight as you can on your mat. Your head should be slightly elevated, with your lower jaw parallel to the mat and your neck stretched.
  • Take a deep breath. Put your legs and feet together pressing them one against the other and repeat with your feet.
  • Relax your body a bit and separate your fingers. Put your legs together again and relieve pressure.
  • Distribute your weight evenly on both legs. Tighten your lower abdomen and go up slowly.
  • Spread your arms at your sides and keep your palms on the side of your thighs.
  • Place your fingers together and point them down and stretch you back without lifting your shoulders.
  • Hold the pose for 30 seconds.
  • Repeat 3 times and take a 20-second rest between each rep.

This yoga pose poses no health risks. Remember that you should stop immediately if you feel dizziness or discomfort. In general, staying on your feet shouldn’t cause problems, but if you have anemia you may experience a discomfort of some kind.

Read: 5 Exercises to Tone Your Back Muscles

Protect your Pelvic Health by Practicing Yoga Regularly

As you may have noticed, these poses are fairly easy to do. We recommend doing them every day. This is a good start if you haven’t exercised in a long time and you have pelvic issues. You can eventually try other poses or increase your physical activity.

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