Pelvic Floor Muscles Exercise: Malasana helps to stretch and strengthen your waist and inner thigh muscles. To do Malasana, sit in a parallel line with both legs open. Place both the hands on the upper part of your thighs in the posture of pranam.
New Delhi. Pelvic Floor Muscles Exercise: The pelvic floor holds all the pelvic parts i.e. uterus, vagina, bowel and bladder in place and also supports the bladder to provide control when you urinate. Strong pelvic floor muscles can provide you with stronger core strength, better sexual sensitivity and better posture in the abs, in addition to controlling bladder leakage.
But the pelvic floor can lose its muscle tone and bladder control due to a number of reasons, but the most common causes include pregnancy and childbirth, heavy exercise and sports routines, menopause, aging, and pelvic surgery. That’s why today we are going to tell you some such asanas which are helpful in keeping your pelvic floor muscles strong.
To do Virabhadrasana, first stand on a yoga mat. Then bring your right leg forward and stretch the left leg backward. While breathing in, take both your hands up in the posture of Namaskar. Hold this posture while inhaling for 15-20 seconds. And then while exhaling, come back to the starting position.
Malasana helps to stretch and strengthen your waist and inner thigh muscles. To do Malasana, sit in a parallel line with both legs open. Place both the hands on the upper part of your thighs in the posture of pranam. In this state, exhale the breath in and out. And while exhaling, give downward pressure.
3. Baddha Konasana
It is also known as Titli Asana or Bhadrasana. To do butterfly posture, first of all, lay the posture on the ground. Now sit on the ground and join the soles of both the feet together. After this, hold the fingers of the feet with both hands and now move the feet up and down like the wings of a butterfly.
This asana is very good for strengthening the pelvic floor and vaginal opening. For this, stand on either side of the yoga mat and open the other side completely. Now first stand on your right foot and open the left. And then slowly sit down. Repeat this action at least 10-15.
5. Ground bowing posture
To do this asana, first sit on the mat. Then open both your legs in front. Open both the legs as wide as possible. Now try to touch the toes with both your hands and breathe in. While exhaling, lower your upper body down and try that your forehead touches the ground. If you are not able to touch your forehead to the ground, then place the pillow on the ground. And touch the forehead on it.