An increase in pelvic floor-related problems is a common thing. In such a situation, it is important to include exercises to make pelvic muscles strong. You must practice yoga in your routine to strengthen the pelvic floor muscles. This not only boosts your sexual life but can also solve the problem of urine leakage. Practising yoga for some time stretches your entire body, which is beneficial for overall health. Know the 4 yoga asanas that strengthen pelvic floor muscles.
Exercises to make Pelvic muscles strong
4 Yoga for pelvic floor tightness
1. Tadasana (Mountain pose)
To strengthen the pelvic muscles, do Tadasana for some time daily. This removes the cramps in the leg muscles and makes them stronger. By doing this, pain in the lower back can also be relieved.
How to do Tadasana (Mountain pose) Yoga for Pilates
- To do this yoga, stand straight on the mat. Now lift the legs upwards and bring the entire weight to the toes.
- After that, take both arms upwards and stretch them. Keep your neck upward and look towards the sky.
- Remain in this yoga posture for 30 seconds to 1 minute. After that, slowly bring the legs and arms down and leave the entire body loose.
- While doing Tadasana, keep your back straight. This will strengthen the legs. Apart from this, pelvic muscles also become stronger.
2. Utkatasana (Chair pose)
To improve blood flow in the body, do this yoga asana. This maintains the balance of the body and keeps the muscles strong. Doing this yoga daily provides relief from lower abdominal problems.
How to do Utkatasana (Chair pose) Yoga for Pilates
- To do this yoga, stand straight on the mat. Now bend both legs at the knees and keep the body in a posture similar to sitting on a chair.
- Now take both the arms upwards. Stretch the arms and keep the hands straight. During this, take a deep breath and exhale slowly.
- Move the neck upwards and cover both ears with your arms. Remain in this posture for 30 seconds to 50 seconds.
- Bring both arms down and sit in Sukhasana posture. This provides relief from pain in the legs.
You can also read: Hip flexor stretching Exercise to reduce Extra fat
3. Virabhadrasana (Warrior pose)
By doing this regularly, problems like cramps and pain in the lower stomach will go away. Apart from this, the muscles of the arms, shoulders and legs will start becoming stronger. By doing it daily, focus also starts increasing.
How to do Virabhadrasana (Warrior pose) Yoga for Pilates
- To do this yoga, stand straight on the mat and keep your back straight. Now take the right leg backwards and bend the left leg at the knee.
- Keep both arms upward and stretch the arms. During this, take a deep breath and exhale. Close your eyes and remain in this posture for 30 seconds.
- Now bring the body in normal posture and leave it loose. After resting for a few seconds, take the left leg backwards.
- By doing this daily, the energy level in the body will increase, and your body will remain fit.
4. Ananda Balasana (Happy Baby Pose)
Ananda Balasana is a great option for everything from digestive issues to pelvic muscle problems. Doing this daily provides relief from back pain, and blood circulation also starts becoming regular.
How to do Ananda Balasana (Happy Baby) Yoga for Pilates
- To do this yoga posture, lie down on the mat on the floor. Now take both legs upwards and straighten them.
- Slowly bend the legs from the knees. Now hold the toes of the feet with both hands. During this, maintain a gap between both legs.
- After remaining in this posture for 1 minute, straighten your legs. This will strengthen the leg muscles.
- Repeat Ananda Balasana 2 to 3 times.
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