Complete Yoga Workbook by Stella Weller

Author:Stella Weller
Language: eng
Format: epub
ISBN: 9781910231258
Publisher: Pavilion Books
Published: 2014-12-17T16:00:00+00:00

PELVIC FLOOR EXERCISE

Apart from the respiratory diaphragm, there is also a pelvic diaphragm, which is a sling-like muscular support for the pelvic organs. It is located between the legs and extends from the coccyx or “tailbone” (at the base of the back) to the pubic bone.

The structure of the pelvic diaphragm, or pelvic floor, combined with the forces of gravity and frequent increases in pressure within the body, make it vulnerable to sagging, somewhat like a hammock.

Studies have shown that when pelvic floor muscles are paralyzed, the respiratory diaphragm descends and the volume of air remaining in the lungs at the end of maximal respiration (residual volume) increases. The pelvic diaphragm thus has more of a supporting role than is generally realized. In fact, it plays a significant part in respiration, since it markedly affects residual volume.

The exercises that are the most effective in strengthening and re-educating weakened pelvic floor muscles involve not only these muscles, but also those of the back and abdomen and the respiratory diaphragm as well, since they all work together as a unit.

How to do it

1. Sit, stand or lie down comfortably. Make a quick top-to-toe mental check of your body and relax any obviously tense parts. Relax your jaw and facial muscles and breathe regularly.

2. Inhale slowly, smoothly and as deeply as you comfortably can through your nose. Note the rising of your abdomen as you do so.

3. Through your nose, or pursed lips as if cooling a hot drink, exhale gradually and as completely as you can without force while at the same time tightening the pelvic floor muscles (at the lowest point of your torso, between your coccyx at the back and your pubic area at the front). Note the contraction of your abdomen as you exhale.

4. Inhale slowly and steadily while relaxing your pelvic floor muscles.

5. Repeat steps 3 and 4, one or more times: steady exhalation along with tightening your pelvic floor muscles, followed by a relaxing of the muscles as you inhale. Rest afterwards.

6. You may repeat the exercise later in the day.

Variation

1. Try combining visualization with this exercise. For example, imagine being in a lift (elevator), going from the ground floor to perhaps the fourth or fifth floor of a building. On an exhalation, begin to tighten your pelvic floor muscles, a little at a time, to correspond with your ascent to each floor. Let the muscle tightening build up to the maximum as you reach the top floor.

2. When your exhalation and muscle contraction are complete, inhale and relax your pelvic floor muscles by degrees as you descend to the ground floor.

3. Repeat the exercise one or more times before resting and breathing regularly.

4. You may repeat the exercise later in the day.

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