The interwoven pelvic floor muscles link the base of your spine with
the front of your pelvis. Their tone and elasticity contribute to
posture, inner strength, and the healthy functioning of organs in your
lower abdomen. Gaining control of these muscles with breath and
focused awareness is vital in pregnancy. When neither too loose nor
too tight, the muscles support the birth canal and enable it to recover
optimal tone after birth. Throughout pregnancy, frequent practices
for a few minutes daily in a relaxed atmosphere are most effective.
PELVIC FLOOR STRETCHES
These yoga stretches with deep
breathing help you to:
Feel in control of your body and
reduce anxieties about giving birth.
Enhance your sex life.
Give birth to your baby without
distress by relying on the power
of your breathing.
Prevent or relieve hemorrhoids.
If you have low blood pressure,
support your head in the pelvic
floor inner stretch.
A head-down kneeling position helps you tone the
three openings of your pelvic floor. First, tighten and
release your anal sphincter, breathing freely. This gets
easier with practice. The more you tighten, the more
you can release and vice versa, gradually extending
your action. Now focus on the urethra sphincter
(which controls urine flow), right under your pubic
bone. Tighten and open it with rapid, tiny moves; this
may feel ticklish. Finally, focus on your vagina. As you
exhale, draw in the powerful muscles around it, then
release, inhale, and repeat a few times. Make this a
Tighten and relax
your pelvic floor
muscles as opposed
to just lifting and
Distribute your weight
evenly through your
knees and elbows,
and lift your shoulders
Raise your tailbone
as high as possible
PELVIC FLOOR INNER STRETCH
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