The first sign of problem with any yoga poses for pelvic floor is not pain. It is discomfort. If you feel the slightest discomfort any phase of any of the yoga poses for pelvic floor or if you have trouble breathing, other than any respiratory problem that you may already have, then you should stop your yoga and consult your doctor. It is always better to consult your physician and surgeon if you have had some kind of pelvic surgery before trying these yoga poses for pelvic floor. These are the ones that have been found to be safe.
1. Mountain Pose or Tadasana
This is a basic yoga pose. You should stand upright with your legs apart by the width of your hip. Let your pose be calm and composed as you stretch your spine and tilt your head slightly towards the ceiling or the sky. Stretch your arms without affecting the posture and form. Do not exert too much pressure on your feet, legs or your hip. Knees should be relaxed. Your body should be stretched comfortably and completely. Your shoulder blades should be drawn slightly backward to facilitate balance and to allow the spine to find its natural curvature as it is stretched.
2. Warrior 1 Pose or Virabhadrasana
This is the obvious follow up as it begins from the mountain pose. Take your right leg, stretch it backward using the arch of your foot and keep it in line or alignment of your posture. Extent the leg backward in a straight line so to speak. As you do this, you will need to balance your body. As your body goes down, bend your left knee to facilitate the repositioning. Raise your arms to an overhead position. Join your palms, facing one another. Stretch your shoulders backward and allow your neck to be firmly positioned at the centre, your face looking forward. Keep your back upright. For balance and strength, use your hip flexor muscles. Now keep this pose for a few seconds before you repeat it with stretching the left leg and bending the right knee.
3. Downward Facing Dog or Adho Mukha Svanasana
This is a relatively easy exercise compared to the two. It is primarily about stretching and posture correction. Inhaling and exhaling should be controlled properly to maintain this posture. Easy yoga poses for pelvic floor are meant to be held onto for a while so that is the challenging part. You should also try the Cobra pose or Bhujangasana, Cat Cow or Chakravakasana and Sunbird or Chakravakasana. Bridge, which happens to be more popular than most of these postures, is also one of the most effective yoga poses for pelvic floor.
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