Introduction: The Power of Gentle Movement
The pelvic floor is a group of muscles that sit at the bottom of your pelvis, and they support important organs like the bladder, uterus, and bowel. These muscles help you stay strong from the inside, and they also help you stay in control of your body when you move, sneeze, or laugh. Yoga does more than just stretch your body,it helps you become more aware of how your muscles work, especially in areas you usually don’t think about. Many women lose connection with their pelvic floor after childbirth, surgery, or years of ignoring their body’s quiet signals. This chapter is for beginners who want to learn slowly and safely, and every pose can be done with soft effort and deep breath. Healing will not come all at once, but when you stay consistent, small changes will build true strength over time. You don’t have to push hard, you only have to stay present.Learn through Books by Kay Fancie: A Journey Through Imagination Kay Fancie’s “Exercises and Yoga and get many benefits
Understanding Engagement: How to Activate the Pelvic Floor
Before you begin your yoga poses, you must learn how to feel and control your pelvic floor muscles. These muscles work like a hammock, and they rise and fall gently inside your body. A good way to understand this movement is to imagine stopping the flow of urine midstream—just for a second—but it’s not healthy to actually practice this on the toilet, so only use it to picture the feeling. When you breathe deeply, your pelvic floor moves with your breath. As you inhale, your belly softens and the pelvic floor gently lowers. As you exhale, the muscles lift and come together slowly like you are drawing a soft tissue upward. This movement should feel gentle and light, not tight or forced. You do not need to squeeze hard—just notice the lift. You will use this breath and muscle connection with every pose in this chapter, and the more you practice, the more natural it will feel.
III. Pose 1: Cat-Cow (Marjaryasana-Bitilasana) – Building Breath Awareness and Gentle Engagement
This pose helps you connect your breath with movement, and it also brings soft motion into your spine while gently waking up your pelvic floor. Start on your hands and knees, keeping your wrists under your shoulders and your knees under your hips. As you inhale, arch your back, drop your belly toward the floor, and lift your tailbone upward—this is Cow Pose. Then exhale as you round your back, tuck your chin toward your chest, and draw your belly in—this is Cat Pose. While you round your spine, gently lift the pelvic floor as if pulling it upward from deep inside. Let your belly soften when you inhale, and release any tension in the lower part of your body. Move slowly between these two shapes and repeat the flow for 8 to 10 breaths. This pose calms the body, and it prepares the muscles for deeper awareness.
Pose 2: Bridge Pose (Setu Bandhasana) – Gentle Strength for Hips and Pelvic Floor
Bridge Pose helps you build strength in your hips, lower back, and glutes while encouraging your pelvic floor to work in a steady and supportive way. Begin by lying flat on your back, bend your knees, and place your feet flat on the ground at hip-width distance. Keep your arms beside you with your palms facing down. As you inhale, press your feet firmly into the floor and slowly lift your hips toward the ceiling. At the top of the pose, hold your breath for a moment and gently lift the pelvic floor, like you are pulling it upward from deep inside your pelvis. As you exhale and lower your hips back down, let the pelvic area soften and release. Repeat this pose three times, and hold the lift for 3 to 5 breaths each time. Bridge Pose brings control and energy into your center while teaching your body to support itself from within.
Pose 3: Garland Pose (Malasana) – Deep Grounding and Pelvic Opening
Garland Pose opens your hips, strengthens your legs, and brings your attention deep into your pelvic area. Begin by standing with your feet slightly wider than your hips and turn your toes out gently. Bend your knees slowly and lower yourself into a squat, keeping your heels down if they can stay on the ground. Bring your palms together at your chest, and press your elbows against your inner knees to keep your spine long. As you inhale, feel the gentle stretch across your pelvic floor without forcing anything. As you exhale, lightly lift the pelvic muscles from within, but do not push downward. Keep your breath steady, and stay in the pose for five to seven full breaths. If your heels rise, you can place a yoga block or rolled towel under them for support. This pose creates space in your hips and teaches your body how to ground and release at the same time.
Pose 4: Reclining Bound Angle (Supta Baddha Konasana) – Relaxation with Awareness
This resting pose helps you soften your body and bring calm attention to your pelvic floor. Lie on your back and bring the soles of your feet together while letting your knees fall to the sides. Use pillows or blocks under your thighs if your legs feel strained or unsupported. Rest your hands on your belly or one hand on your heart and the other on your belly. As you inhale, imagine the pelvic floor gently expanding like a soft flower. As you exhale, lightly draw the muscles inward and upward without creating tension. Stay in this pose for three to five minutes, and use it for rest, breath practice, or quiet meditation. This gentle position allows the pelvic muscles to stay relaxed while staying connected.
Pose 5: Child’s Pose (Balasana) – Releasing Tension in a Safe Position
Child’s Pose gives your body a safe place to rest, while it calms your mind and softens your lower back. Begin by kneeling, then fold your body forward and rest your chest on or between your thighs. You can stretch your arms forward or let them relax by your sides. As you breathe in, feel your belly gently press against your legs and allow the pelvic floor to soften. As you breathe out, gather the pelvic muscles gently without gripping. You may place a pillow under your chest if your body needs more support. Stay in this pose for five to ten breaths or longer if it feels good. This simple posture invites your nervous system to settle while your breath gently guides your pelvic floor.
Building a Simple Pelvic Floor Sequence
You can create a short and supportive routine by combining these poses in a calm and focused way. Begin with Cat-Cow for one minute to connect breath with movement. Move to Bridge Pose and repeat it three times, holding each lift for three to five breaths. Then practice Garland Pose for five to seven steady breaths, keeping your spine long and breath soft. After that, lie down for Reclining Bound Angle Pose and stay there for two minutes. End your sequence with Child’s Pose for two to three minutes. Do this gentle practice three to four times each week, and stay focused on breath and awareness more than effort or results. It’s okay to change or pause any pose that doesn’t feel right for your body.
When to Seek Help: Yoga and Professional Care
While yoga can support pelvic health, some situations need professional care. If you feel heavy pressure in the pelvis, regular leakage, or ongoing pain, it’s time to speak to a pelvic floor therapist. You should also get help if you try these movements and still can’t feel any response in the pelvic area. Yoga is a helpful tool, but it cannot replace medical treatment when your body needs more support. Working with both yoga and a healthcare provider can bring better long-term healing. Keep track of your progress by writing down how you feel after each session and stay curious about how your body responds.
Closing Encouragement: Gentle Strength is Still Strength
Building pelvic floor strength starts with simple awareness, and that alone is a powerful step forward. Even if you practice just one pose a day while breathing mindfully, you are already on the path to healing. Yoga teaches you to slow down, to care for yourself, and to listen without rushing. You do not need to be perfect to make progress, and you do not need to do everything at once. What matters is that you show up with patience, with kindness, and with trust in your body. Your breath, your effort, and your calm attention are already creating quiet strength from within.
