Tone Your Pelvic Floor (in 2 Minutes)

Follow these 5 simple steps to tone your pelvic floor and prepare for the yogic practice of mula bandha.

May 3, 2013    BY Sandra Anderson

The pelvic floor is an often neglected part of our anatomy. When well toned and activated, this wrap of muscle between the pubic bone and the tail bone supports a surprising range of health benefits: improved bladder functioning, regular bowel movements, prevention and alleviation of hemorrhoids, a balanced reproductive system, and a soothing of the sympathetic nervous system. But when the muscles of the pelvic floor grow weak, the forces of time and gravity take their toll, and we gradually fall prey to a host of problems.

A Simple Exercise

The muscles in the pelvis floor, like other muscles, need to be strengthened and toned with regular, repetitive use.

The muscles in the pelvic floor, like our other muscles, need to be strengthened and toned with regular, repetitive use. The following exercise does just that. To begin:

  1. Lie on your back with your feet on the floor near the pelvis. Relax the body and the breath and close your eyes.
  2. Bring your attention to the pelvic floor. Contract all the muscles between the pubic bone and the tail bone, including the urinary and anal sphincters, and the perineum, which lies between them. (For men, the contraction centers on the perineum; women should also experience the contraction at the cervix.) Inhale and relax.
  3. Exhale, then repeat the exercise: Tighten as deeply and strongly as possible. Inhale and release. Repeat 25 times. Make sure that the breath is not disturbed and the rest of the body—including the jaw, belly, and inner thighs—stays relaxed.
  4. Finish by holding the contraction for as long as possible, continuing to breathe normally.
  5. If the muscles fatigue, practice at your capacity, gradually increasing the number until you can easily complete 25 contractions. 

When to Practice

To maintain your strength, practice at least four times a week. Once you have mastered the technique, you can practice during idle moments: waiting in the dentist’s office, sitting at a stoplight, or languishing in a boring meeting. Eventually you will be able to use the muscles of the pelvic floor to enhance your yoga postures, breath work, and meditation.

The Next Step

A strong and flexible pelvic floor is the root supporting the reservoir of vitality in the psychic and spiritual realms, as well as in the physical body. Yoga students will recognize this exercise as the preparation for mula bandha (root lock). Mula bandha is a subtle practice for controlling apana (the downward flow of vital energy in the body and mind). Mastery leads to inner stability and the awakening of intuition and creativity.

Sandra Anderson
For over 20 years Sandra Anderson has shared her extensive experience in yoga theory and practice with students from all over the world. A senior faculty member and resident at the Himalayan Institute, her teaching reflects access to the living oral tradition, and the embodied experience of 30 years of dedicated practice. With a background in the natural sciences and interest in classical Sanskrit, along with frequent pilgrimages to India, Sandy has a rare capacity to eloquently convey the... Read more>>

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