Movement is medicine—and when it comes to your pelvic floor, it couldn’t be more true.
Your pelvic floor is made up of layers of muscles that support your organs, contribute to continence, play a role in sexual function, and are deeply tied to your core and breath. Just like any other muscle group, it thrives on healthy, mindful movement. And yet, when dysfunction arises—like tension, prolapse, pain, or incontinence—some yoga poses may help, while others might hinder.
Let’s be clear: the “worst” pose is usually no pose at all. Stagnation and avoidance often do more harm than exploring gentle, supportive movement. But understanding which movements are optimal for your body—and when—is key.
3 Best Yoga Poses for Pelvic Floor Health
1. Supported Deep Squat (Malasana with Support)
Why it helps: Squatting lengthens the pelvic floor muscles, improves circulation, and encourages full relaxation—something many people with tight pelvic floors desperately need. Done with support (like a block under the seat or rolled blanket under heels), it can be restorative and grounding.
When to use: Excellent during the follicular or ovulatory phases of the cycle or anytime you're working to release chronic pelvic floor tension. Great post-bowel movement or as part of a nightly wind-down.
2. Constructive Rest (Supine with Bent Knees)
Why it helps: A foundational pelvic therapy position, this gentle supine pose lets the spine and pelvis realign while encouraging the pelvic floor to relax and release. It’s often used to retrain the breath-pelvis connection.
When to use: Ideal during times of fatigue, stress, post-menstruation, or post-coital tenderness. Also good before sleep or after intense exertion.
3. Bridge Pose with Breath Awareness
Why it helps: Engaging the glutes and hamstrings with controlled lift strengthens the posterior chain without bearing down on the pelvic floor. When paired with diaphragmatic breathing, it supports optimal core-pelvic synergy.
When to use: Good in the luteal phase or postpartum when strength is being rebuilt mindfully.
3 Yoga Poses That May Be Challenging (Depending on Your Body)
1. Full Wheel (Urdhva Dhanurasana)
Why it may be problematic: While beautiful and energizing, full backbends increase intra-abdominal pressure and require advanced pelvic floor control. For those with prolapse or weakness, this may exacerbate symptoms.
When to avoid: If you’re experiencing prolapse, heaviness in the pelvis, or early postpartum. Instead, try gentler heart openers like Bridge or Supported Fish.
2. Boat Pose (Navasana)
Why it may be problematic: Core-heavy poses like Boat can create pressure imbalances if pelvic floor coordination is off, potentially worsening tension or leaking.
When to avoid: If you’re working on healing diastasis recti, incontinence, or are unsure about your core engagement strategy. Focus on low-level core work until integrated strength returns.
3. Plow Pose (Halasana)
Why it may be problematic: This inversion shifts internal pressure onto the neck and can impact the pelvic organs, especially if alignment is compromised. It’s also not friendly to menstruating bodies or those with organ descent.
When to avoid: During menstruation, if you have prolapse, or if you experience dizziness or neck tension in inversions.
It’s All About Timing and Listening
There’s no “one-size-fits-all” approach when it comes to pelvic floor yoga. What’s strengthening for one body might be straining for another. The key is learning to listen to your body, your breath, and your symptoms.
If you're leaking, feeling heavy, or experiencing pain—it’s not a sign to stop moving. It’s a sign to move differently.
Working with a trained yoga therapist or pelvic floor-informed movement teacher can help you decode your body's cues and choose the most effective, supportive practices for you.
Let’s make movement safe, sacred, and supportive for every phase of your pelvic health journey.