The human pelvis is the region connected to the bowel, the bladder, kidneys, and the reproductive organs. Pelvic health is therefore an important indicator of overall good health. Poor pelvic health and dysfunction of the pelvic organs can result in problems such as urinary incontinence, recurring constipation, infections, chronic pain and other medical issues. In the event, pelvic floor muscle function is important for everyone to maintain.
What is good pelvic health?
Good pelvic health has particular importance for women, owing to the fact that women undergo pregnancy and childbirth. The pelvic floor consists of muscles, connective tissue, ligaments and nerves, and together, these support organs such as the uterus, bladder and so on, which is why their proper functioning is of vital importance. For men as well, pelvic area health is vital for proper functioning of the digestive, reproductive and elimination systems.
If the muscles, connective tissue and ligaments in the area are not in good health, this could lead to prolapsed (displaced) organs and dysfunction. Good muscle tone of the pelvic area helps keep organs in their place and functioning correctly. This becomes particularly important when an individual starts to age, when women are pregnant and soon after childbirth.
How yoga can help maintain good pelvic health
Even a yoga class beginner is likely to be doing exercises that help to develop and strengthen the core muscles of the body, which in turn helps to strengthen the pelvic area. Many people report greater strength and an enhanced sense of wellbeing as a result of their yoga class experience.
Utkatasana or the chair pose is recommended because of the way it requires the body to squat and bring the muscles of the pelvic area into use.
Janu Sirsasana is the pose that requires a person to sit with one leg outstretched and the other tucked in toward the pelvis. Then the head is brought down towards the knee of the extended leg and the arms are extended towards the foot of the extended leg. This engages the deep muscles of the pelvis.
Malasana or the garland pose requires the practitioner to squat on the ground with feet apart and the hands joined. This helps stretch and tone the groin muscles, and as one performs this pose more and more, this will also increase stability and balance.
Veerbhadrasan and its variations – This aasan requires one leg to be placed forward with the knee creating a 90° angle and the other leg stretched out behind in a straight line. The head is tilted back, eyes towards the sky and the hands reach upward with the palms pressed together. There are other variations of this pose which also help to stretch, tone and strengthen the pelvic area.
Baddha Konasana or Bhadrasan (Bound Angle Pose or the Butterfly Pose) – This pose can be performed in a seated position as well as in prone position while lying on the back. The legs are folded at the knees in a way that the feet are tucked in towards the pelvis and the feet are pressed against each other. This pose opens the hips, stretches ligaments and the entire pelvic and leg area.
Setu Bandh Sarvangasan or the bridge pose is recommended for many reasons including the maintenance of good pelvic health. For this pose you lie on your back with the soles of the feet flat on the ground. You then raise your pelvis off the ground in a way that your thighs and torso align in a straight line to slope downward.
Those who teach a yoga class would be able to guide you to perform other aasans that will help to strengthen the pelvic area muscles such as salabhasan or the locust pose, urdhva prasarita eka padasan or standing split pose.