Yoga on Prescription by Fox Paul;Mason Heather;Khalsa Sat Bir;

Author:Fox, Paul;Mason, Heather;Khalsa, Sat Bir;
Language: eng
Format: epub
Publisher: Jessica Kingsley Publishers
Published: 2022-06-21T00:00:00+00:00

The Abdominals and Pelvic Floor

We have seen that the exhalation in a healthy individual at rest can be mostly passive, with the diaphragm relaxing upwards, assisted by the lung tissue’s natural elastic recoil. We have also seen how the internal intercostals can help to squeeze out air rapidly. However, we also make use of the abdominal muscles to expel air, for example when we cough, sneeze or sing (and we want our exhale to be as complete as possible – pushing out more air than we would at rest – to keep the lovely sound flowing).

When the abdominals contract, they push the abdominal organs inwards and upwards, helping to raise the diaphragm (post-inspiration). The traditional yoga kriya of kapalabhati/skull shining breath makes use of this abdominal action. Additionally, the abdominal muscles help to maintain good posture for breathing.

The pelvic floor is not a muscle directly involved in exhalation. However, if we think about the dynamics of the abdominals, it makes sense that these muscles play a role. When the abdominals contract and push the abdominal contents inwards, this pressure can be transferred upwards, as we have described, assisting the diaphragm to float back up to its relaxed position. However, the pressure can also be transferred downwards, bulging out the pelvic floor if it is in a relaxed state. In all of nature’s elegant designs, this one is slightly questionable (if you have ever sneezed or coughed and let out a bit of wee, you know what we mean!). This is the pressure (called intra-abdominal pressure) being transferred downwards. Conversely, if we purposely contract the pelvic floor, it works synergistically with the abdominal muscles to support the expiration.

If you sit quietly with a steady breath and really focus on the area of the pelvic floor you can feel the increase in downward pressure on it during inhalation, and the sensation of release or lightness on exhale. In a subtle way, the pelvic diaphragm follows the movements of the breathing diaphragm.

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