{"id":21593,"date":"2023-12-29T12:39:13","date_gmt":"2023-12-29T11:39:13","guid":{"rendered":"https:\/\/mamayoga.es\/?p=21593"},"modified":"2024-06-28T09:14:00","modified_gmt":"2024-06-28T07:14:00","slug":"yoga-postures-to-strengthen-the-pelvic-floor","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/en\/posturas-de-yoga-para-fortalecer-el-suelo-pelvico\/","title":{"rendered":"Yoga postures to strengthen the pelvic floor"},"content":{"rendered":"<p class=\"wp-block-paragraph\">If you just <strong>giving birth <\/strong>or are you considering having a <strong>pregnancy <\/strong>It&#039;s a good time to review your <strong>pelvic floor<\/strong> and see what can help you keep it in shape. Today from <a href=\"https:\/\/mamayoga.es\/en\/\" target=\"_blank\" rel=\"noreferrer noopener\">mamayoga<\/a> We show you yoga postures to strengthen the pelvic floor.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is it and why strengthen the pelvic floor?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">We talk about <strong>pelvic floor <\/strong>as the set of <strong>musculature <\/strong>Y <strong>connective tissue<\/strong> which closes the abdominal cavity below and holds the pelvic organs (womb, bladder, vagina and rectum) in the correct position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">a pelvic floor <strong>healthy, strong and flexible <\/strong>At the same time, it is desirable in both men and women, to avoid ailments in these organs. But by being part of the <strong>birth canal<\/strong> through which the baby will be born, it is important that you recognize this area of your body to take care of it before, during and after your pregnancy.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/rest-pose.jpg\" alt=\"You must strengthen the pelvic floor before, during and after pregnancy\" class=\"wp-image-21604\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/rest-pose.jpg 1000w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/rest-pose-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/rest-pose-768x512.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/rest-pose-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/rest-pose-600x400.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">When to strengthen the pelvic floor?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">During the<strong> sexual and reproductive life<\/strong> For women, there are several moments when it will be key to strengthen the pelvic floor and even do some check-ups to see its condition.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Postpartum<\/strong>. Essential for a good recovery that avoids problems in the long run.<\/li>\n\n\n\n<li>After long<strong> periods of inactivity<\/strong> and\/or convalescence. Lack of physical activity affects our pelvic floor and all abdominal muscles, which can cause short- or long-term symptoms.<\/li>\n\n\n\n<li><strong>Preparation <\/strong>to a second pregnancy. Pregnancy is a period of high pressure towards the pelvic floor, and culminates in intense childbirth. Before looking for the next one, it would be advisable to strengthen and make the pelvic floor more flexible.<\/li>\n\n\n\n<li><strong>Menopause<\/strong>. Due to the hormonal changes of this stage of life, the pelvic floor will lose flexibility. It will be interesting to find activities that help strengthen it, such as yoga.<\/li>\n\n\n\n<li>Presence of <strong>symptoms<\/strong>. If there are symptoms of pelvic floor weakness at any stage of life, it is important not to let them be and take care of them to prevent them from getting worse.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Symptoms of a weakened pelvic floor<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Some of the symptoms of a <strong>pelvic floor<\/strong> that needs to be strengthened are: <strong>urine leaks<\/strong>, vaginal pain at the end of the day, pain during sexual intercourse with penetration, gas or vaginal farts, etc.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Is just strengthening the pelvic floor enough?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The human body is a <strong>set of interconnected gears<\/strong>. For some time scientists have seen that you cannot treat a part of the body without understanding these relationships, since the body will compensate for the <strong>lack of strength in an area<\/strong> with the next one.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hence the importance of the relationship between <strong>diaphragm<\/strong>, the <strong>Abdominal girdle<\/strong> and the pelvic floor. You can imagine this set as an inflated ball where the upper part is the diaphragm, the lower part is the pelvic floor and the entire contour is the abdominal girdle. If you <strong>position <\/strong>is drooping, with the diaphragm closed this balloon will exert too much downward pressure, while a posture <strong>open <\/strong>with a good abdominal belt that <strong>holds <\/strong>and gives freedom to the diaphragm, it will promote a healthy pelvic floor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So it is not enough to do some <strong>Kegel exercises<\/strong> (although very necessary), but overall to strengthen the pelvic floor you must: release the <strong>breathing<\/strong>, recover the abdominal belt and hold without tension.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Yoga practice to strengthen the pelvic floor<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The postures and especially the <strong>breaths <\/strong>what are done when practicing <strong>yoga <\/strong>They help reduce abdominal pressure, produce a <strong>contraction <\/strong>adequate in the abdominal wall and tones the perineal muscles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">During yoga practice we acquire <strong>body awareness <\/strong>and accompanies the movements of the <strong>breathing <\/strong>spacious and quiet. Thus, becoming aware of our pelvic floor when practicing, favoring its natural movement and accompanying the <strong>tension and relaxation<\/strong> of the same through <strong>breathing<\/strong>, great results are obtained.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Yoga postures to strengthen the pelvic floor<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Dvipada pitham<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>two legged table<\/strong>, also called the <strong>half bridge<\/strong> It is a position that reinforces the <strong>lumbar area<\/strong>, opens breathing and allows observation and work on the pelvic floor of different intensity.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"1000\" height=\"667\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/puente-2.jpg\" alt=\"The bridge helps strengthen the pelvic floor\" class=\"wp-image-21603\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/puente-2.jpg 1000w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/puente-2-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/puente-2-768x512.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/puente-2-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/puente-2-600x400.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Lie on your back with your <strong>bent legs<\/strong>, feet firm on the ground and a block between your knees. If you don&#039;t have a block, imagine that you are holding one so that <strong>feet, knees and hips<\/strong> are the same distance apart, the legs should be kept at this distance during the exercise. Arms relaxed along the body with <strong>palms down<\/strong> to help you get up and down.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When inhaling <strong>raise your hips <\/strong>towards the ceiling, when exhaling go down <strong>vertebra by vertebra<\/strong> back to the ground. Focus your attention on the pelvic floor, feel its natural movement as you raise and lower your body. Now accompany the movement of the posture with the activation of the pelvic floor. When you inhale you raise your body and the pelvic floor is relaxed, when you exhale you take advantage of the <strong>go down slow<\/strong> of the posture to draw the pelvic floor inward as if you were absorbing it.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Depending on your practice and experience, and <strong>as long as you are not pregnant<\/strong>, you can add more intensity to this posture by relying only on the <strong>heels <\/strong>with the tips of the fingers upward, raising the <strong>arms back<\/strong> and remaining in apnea with full or empty lungs. Always be aware of your breathing and the natural movement of the pelvic floor in the posture.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Caturanga dandasana: one of the yoga postures to strengthen the pelvic floor<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>iron<\/strong>. This position reinforces the entire <strong>Abdominal girdle<\/strong>, allows you to recover muscle progressively.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You place yourself in the cat-cow, on <strong>knees, hands and tips of toes<\/strong>. Place your forearms on the floor with your palms wide open and your arms parallel to each other. Try to move your shoulders away from your ears. When you inhale, stretch your <strong>left leg back<\/strong>, resting it on the toes on the floor. When exhaling <strong>stretch the right <\/strong>to enter the sustained plank. Your body is a straight line. Breathe wearing the <strong>ribs <\/strong>towards your navel and being aware that strength is born in your center not in your shoulders. Hold a few breaths and rest on the baby, <strong>sitting on your heels<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In case of <strong>postpartum <\/strong>recent or <strong>convalescence <\/strong>of any kind, we will place ourselves with the <strong>knees <\/strong>on the ground so that it is not so intense. As we practice we will recover the complete posture. <strong>In case of pregnancy: do not hold<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"1000\" height=\"667\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/plancha.jpg\" alt=\"The plank is one of the yoga postures to strengthen the pelvic floor\" class=\"wp-image-21602\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/plancha.jpg 1000w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/plancha-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/plancha-768x512.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/plancha-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2023\/12\/plancha-600x400.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Vijayasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>goddess <\/strong>It is one of those ideal positions to work in. <strong>force <\/strong>Y <strong>freedom <\/strong>of movements in equal parts. One of our queens of yoga in pregnancy and can be used in the non-immediate postpartum. Below we show you a <strong>variant <\/strong>so that the posture helps us strengthen the pelvic floor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Standing with the <strong>legs open<\/strong> at a good separation, more or less twice the width of the hips with the feet spread diagonally outward following the direction of the knees. When exhaling <strong>bend your knees<\/strong> and lowers his hands on his thighs. When inhaling, \u201cpick up\u201d a log from the ground between your hands and when exhaling through your mouth, <strong>slowly raise your arms <\/strong>and the body, as if the trunk weighed a lot, while you support the pelvic floor by absorbing it inward.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ardha Matsyendrasana<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>seated twist<\/strong>. This turn of <strong>column <\/strong>releases the diaphragm. It promotes breathing that massages the internal organs and allows us to become aware of the pelvic floor without forcing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sitting with the <strong>legs stretched forward<\/strong>. Bend your left leg and pass it over the right. Naps <strong>pregnant <\/strong>You will turn to the right side (opposite to the bent leg) to have space for you and the baby. While if you are not, you will turn to the left side (the one with the bent leg). <strong>The hand on the side of the turn<\/strong> remains on the ground behind his back. The other on the leg for leverage.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Once you are in the posture, <strong>breathe calmly<\/strong> in your navel giving time for the pleasant internal massage. You can experience wearing the <strong>breathing <\/strong>higher to your ribs or lower, always observing what happens in your pelvic floor when you change your breathing. Go <strong>lengthening your spine<\/strong> while you breathe peacefully. Do it again with the other leg.<\/p>","protected":false},"excerpt":{"rendered":"<p>Find out which are the best yoga postures to strengthen the pelvic floor and when you should start practicing them<\/p>","protected":false},"author":17,"featured_media":21601,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[47],"tags":[124,56,160,57,125],"class_list":["post-21593","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga","tag-ejercicios-de-yoga","tag-embarazo","tag-suelo-pelvico","tag-yoga","tag-yoga-embarazo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Posturas de yoga para fortalecer el suelo 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