Yoga for Pelvic Floor Health: The Best (and Worst) Poses

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.

Inner Spring In Spring

Understanding the follicular phase through the lens of seasonal changes. 

Welcome to spring.
The season when the Earth wakes up, buds bloom, and possibilities return.

Across many cultures and traditions spring is the true new year. It marks the beginning of new life, vision, and movement. And inside our bodies, this same energy is mirrored in what we call inner spring—the pre-ovulatory phase of the menstrual cycle.

This is the time after menstruation and before ovulation, roughly days 6–13, depending on your cycle. The body begins again. Hormones shift. Creativity stirs. And you may notice: you're starting to feel like you again.

What Is Inner Spring?

The Science:
This is your follicular phase, when estrogen begins to rise and follicles in the ovaries are maturing. Energy tends to increase, moods may lift, and your mind becomes more focused and clearer.

Energetic View:
Like snow melting and seeds pushing through the soil, your inner spring may begin slowly and then gain momentum. You might feel light, playful, curious, or ready to take on something new.

Note: This phase is not about rushing. Like early spring weather, you may still need rest and warmth some days. Follow your unique rhythm.

When your inner spring aligns with the season of spring on the Earth, you may feel this energy more potently. 

Inner Spring Practices

Ways to support your body, mind, and creative center in this phase

Breathwork: Gentle Breath of Joy

This is a light energizing practice that opens the heart, awakens the body, and brings a sense of joy and clarity.

• Stand or sit comfortably.

• Inhale in 3 quick sniffs through the nose (filling belly, ribs, then chest).

• Exhale fully through the mouth with a gentle sigh.

• Repeat for as many rounds as you like, try 3. If at any point you get lightheaded or dizzy, sit down and return to normal breathing. 

This breath can help clear stagnation from the bleed phase and welcome fresh energy.

Yoga Style to Try: Slow Flow Vinyasa

This is a time for fluid, playful movement—a vinyasa flow with gentle strength-building and hip opening can help reawaken your body and prepare it for ovulation.

So, get creative and be playful with your sun salutations- add some poses as you flow, such as:

• twisted lunges

• twisted down dog

• flip dog 

• side bending 

• twisted chair 

• or even a balance pose

Herbs for Inner Spring

Support your body’s rebuilding and liver support pathways as estrogen rises:

• Nettle – Mineral-rich and deeply nourishing post-bleed

• Oat straw-Mineral ric, calming, nourishing and balancing 

• Dandelion root- Liver support  

Best way to take it is in delicious teas, either warm and cozy or iced and refreshing. 

Seed Cycling for Follicular Phase

Start incorporating:

• 1 tbsp ground flaxseed

• 1 tbsp ground pumpkin seeds

These seeds support estrogen, metabolism and hormone balance. Add to smoothies, oatmeal, or sprinkle on salads.

You can continue this practice through the first half of your cycle (inner spring through ovulation).

Reflect & Begin Again

Your inner spring is a quiet invitation—not a demand—to begin again.

Some ideas to play with:

• Setting intentions

• Try something new 

• Opening to joy

• Trusting the slow and sacred unfurling of your energy

Even if you don’t feel “ready,” this phase supports you in becoming ready—on your own terms.

Supportive Prompts to Explore

What does new beginning mean for me this cycle?

Where is my energy slowly returning?

What seeds—ideas, habits, dreams—am I planting now?

Inner spring is a gift: a fresh start built into every cycle.

By honoring this phase with curiosity and compassion, you don’t just support hormonal health—you deepen your connection to your body, your rhythm, and your creative self.

And most importantly is that intention of deepening our connection within and our interconnection.

As individuals, we vary greatly, more so than the phases within our own cycle. So, most of this is an invitation and suggestion of ideas to play with and try on, keep what fits and leave the rest behind, and make it your own.

Whether you’re sipping tea, flowing through gentle sun salutations, or journaling with mint in the breeze—remember: your cycle isn’t a problem to solve. It’s a rhythm to dance with.

What happens when a woman has a weak pelvic floor?

The pelvic floor is a group of muscles found at the base of our pelvis that's responsible for supporting the structure itself, pelvic organs, adaptability within the body, and the list goes off. When these muscles get weak either by being too tight to be able to adapt to movement or not being strong enough to contract and support various symptoms and dysfunctions can start to occur. The good news is just like any other muscle in our body we can strengthen it either bring range of motion back into this muscle group, build tone and capacity for contraction or a combination of both.

Let's look at what could happen when the pelvic floor is weak and how we can start to return to strength.

Because our pelvic floor is involved in so many different functions, symptoms of weakness can look like a lot of different things such as:

•  Urinary incontinence- when urine leaks this could be under stress when coughing, sneezing or lifting or even the inability to hold it when you really need to go

•  Constipation- infrequent or incomplete bowel movements

•  Lower back pain- discomfort or pain in the lower back and even hips

•  Pelvic heaviness - feeling of pressure or weight within the pelvis

•  Pelvic organ prolapse - when the organs of the pelvis drop and move out of ideal positioning leaning into the vaginal canal

•  Sexual pain or dysfunction- discomfort or even sometimes inability with penetration

• Weak or absent orgasms

And honestly the list does go on...

If you want to know a little bit more about what could make a pelvic floor weak check out another blog here️️️️️.

When the muscles of the pelvic floor don't have the capacity to support organs in their proper position, the movement within our bodies, and the balance within our pelvis, it can affect beyond just the area of our pelvis. Being such a keystone part of our anatomy, it's so valuable to consider our pelvis in our regular self-care practices. Just like any other muscle group in our body, it can be strengthened and supported with consistent consideration.

So how do we start strengthening our pelvic floors?

We want to be consistent and we want to be intentional with care. Also, it's incredibly important to be informed and connected.

When considering strengthening the pelvic floor, oftentimes people's minds go to kegels and I imagine if you Googled right now how to strengthen my pelvic floor kegels would definitely make that top five list if it isn't at number one.

Unfortunately, I wouldn't necessarily say that that is the number one exercise for your pelvis and pelvic floor strength. If you want to learn more you can read about that here.

When we want to consider the health of our pelvic floor, there's a few things that come into play. We want to understand if our pelvic floor is tight or weak.

We want to consider what patterns we may have been a part of that potentially caused this problem. And we want to consider how we can apply pelvic floor consciousness into our daily self-care.

Regardless of your pelvic floor being tight or over-stretched, the causes or your daily activity the best bridge to start the journey to connecting with your pelvic floor and incorporating it to yourself care is through the breath.

This is the perfect tool to start connecting not just with this part of our body, but also our inner connection, the capacity to understand and feel what's going on within the body.

We want to connect with how it feels to have breath flow in and out, and how our body reacts to the expansion of that inhale breath.

If you want to know a bit more about this, check out our free workshop on Dancing with the Diaphragm where we not only go into the anatomy and understanding of what's going on between our diaphragm and our pelvic floor, but also do a movement practice to help bring more balance.️️

You're breathing, but are you breathing optimally?

If you’re reading this, you're alive so you are breathing—but are you breathing in a way that dances with your pelvic floor and supports your deep core?

For many women, the answer is no. Modern life, stress, and cultural habits (like sucking in your belly), crunching over technology or wearing tight clothing) can disrupt the natural rhythm of breath and pelvic floor movement. The diaphragm and pelvic floor are designed to work together, but when they fall out of sync, it can lead to tension, weakness, and even pelvic dysfunction.

The Diaphragm & Pelvic Floor

Your diaphragm is your primary breathing muscle, sitting at the base of your ribs. Below it, your pelvic floor mirrors its movement, forming the foundation of your core. These two structures are meant to move in harmony—when you inhale, the diaphragm and pelvic floor naturally descend; when you exhale, they rise back up. This coordinated movement supports stability, circulation, and organ function.

When this rhythm is disrupted—whether by chronic stress, poor posture, or breath-holding—the pelvic floor can become tight, weak, or unresponsive, leading to issues like:

•  Pelvic pain

•  Incontinence

•  Core instability

•  Lower back tension

What Does Balanced Breathing Look Like?

A well-functioning breath pattern feels expansive and effortless. Instead of shallow chest breathing or belly gripping, a balanced breath allows for:

• Full-body expansion – The ribs, belly, and pelvic floor move naturally with the breath.

• Pelvic floor relaxation – On inhale, the pelvic floor softens rather than clenching.

• Effortless engagement – On exhale, the deep core activates without strain.

Why Does This Matter?

When we restore the natural rhythm between the diaphragm and pelvic floor, we experience:

•  Less tension & pain in the pelvis and lower back

•  Better core support without over-gripping

•  Improved circulation & digestion through gentle internal massage

•  A deeper connection to our body’s natural wisdom

Would you like to explore how to bring this balance back into your body? Check out our free Dancing with the Diaphragm workshop, where you’ll learn simple breath and movement practices to free your breath and support your pelvic health.

The Power of Embodiment: Reconnecting with Your Pelvis

In a society that often encourages us to disconnect and even disassociate from our bodies, particularly our pelvis, and particularly for women, it's no wonder that many of us struggle with awareness and embodiment. 

As little girls, and even babies, we are taught to avoid this integral part of our anatomy.  We are discouraged from even acknowledging it; given euphemisms to refer to parts of our bodies as "down there" or "private parts," creating disconnect and shame. And this often continues to be the language women use into adulthood. 

This cultural narrative has profound implications on how we experience our bodies and show up in the world.

The Societal Disconnect

Less than 10 years ago a survey in the UK found 65% of women 18-25 reported difficulty saying the word "vagina" even to their medical providers!  This hesitation reflects a broader societal discomfort that teaches us to turn away from our bodies rather than embrace them. When we disconnect from our pelvis, we are not just avoiding a body part; we are muting an essential source of power, intuition, and self.

What Happens When We Disconnect

Disconnection from the pelvis can have far-reaching consequences. When we are unaware of the changes in our bodies, we are more likely to disregard pain, discomfort, and other warning signs. We may:

• Dismiss Discomfort: Pain or irregular sensations are often seen as something to push through rather than a signal that needs attention.

• Live Muted Experiences: Our pelvis is connected to creativity, sexuality, and vitality. Disconnection can lead to a diminished sense of joy and self-expression.

• Experience Dysfunction: Muscles that are too loose may reflect a body no longer able to carry its burdens, leading to weakness or prolapse. Conversely, muscles that are too tight from stress, trauma, or jaw-clenching tension can cause pain and restricted movement.

The Road to Reconnection

Reclaiming embodiment is an act of self-love, empowerment and revolution! When we intentionally reconnect with all of our parts, we foster a deeper relationship with our bodies and a greater sense of wholeness and balance.

Some things to play with...

1. Call Your Body Parts by Their Names

Language matters. Learning and using correct anatomical terms like "vagina," "vulva," and "pelvic floor" removes shame and normalizes body awareness. Honoring our bodies with accurate language is the first step toward deeper embodiment.

2. Breathe into These Parts

Breath is the bridge between mind and body. Gentle breathing, directing your breath towards the pelvic bowl, can enhance awareness and relaxation. Breathing into these parts invites softness where there is tension and strength where there is weakness.

3. Gentle Movement

Movement helps us tune in. Cat-Cow pose on forearms is a great way to mobilize the pelvis and bring awareness to how it moves. This rhythmic movement supports flexibility and connection.

4. Self-Massage 

Our hips and glutes store tension from daily stress. Self-massage with gentle pressure or using a soft ball can release stored tension and improve circulation. Touch is a powerful tool for reclamation.

5. Practice Gratitude and Self-Love

Embodiment is not just about physical exercises; it is also about mindset. Regularly expressing gratitude for your body fosters self-acceptance. Write down or say aloud one thing you appreciate about your body each day.

Living Embodied

When we reconnect with our bodies, we reclaim our power. We become more attuned to our needs and more capable of addressing discomfort before it turns into dysfunction. We experience life more fully and authentically. Let this be an invitation to honor your pelvis, to listen to its messages, and to walk the path of embodiment with love and compassion.

Letting Go of Lazy and Embracing Loving

We often use the identity of laziness to hold ourselves back—not just from productivity, but from self-love and self-care. The label of "lazy" can become a comfortable but damaging narrative, reinforcing cycles of fatigue, regret, and self-doubt. But what if laziness isn’t the real problem? What if it’s something else—something we can compassionately work through?

Understanding the Different Types of "Laziness"

Many of us experience "laziness" in different ways, but often, it's a symptom rather than a cause. Here are some of the ways it can manifest:

• Fatigue: We get stuck in a cycle—neglecting self-care leads to exhaustion, which makes it harder to take action, which creates even more fatigue.

• Regret: Feeling like time has passed us by, that we’ve already "fallen behind," making it feel impossible to catch up.

• Shame & Embarrassment: Not taking care of ourselves leads to guilt, which ironically makes us even less likely to prioritize self-care.

• Social Fear: Worrying about how others will perceive us if we change our habits or prioritize wellness.

• Overwhelm & Anxiety: Not knowing where to start, feeling paralyzed by too many choices or expectations.

• Apathy: Sometimes mistaken for laziness, apathy can indicate deeper concerns like depression, which may require outside support.

• Self-Definition: Perhaps the most powerful of all—identifying as "lazy" and staying trapped in that belief.

 My Personal Experience

I dance between many of these types of "laziness," but the biggest one for me is self-identity. I’ve called myself lazy for years, reinforcing a belief that holds me back from self-care. But when I step back and question it, I realize: true laziness, as an inherent trait, is rare. Chances are, I’m not lazy—and neither are you.

Fatigue often plays a role, but I’ve found that once I build a rhythm of movement and self-care, I can break through. It’s not always easy, but when I make it a priority, my body responds. And that’s key—I want to live in this body for many more years, not just existing but thriving. Taking care of her is an act of love, not punishment.

Small Steps Toward Self-Care

I’ve found that what works best for me is setting bite-sized goals. Instead of overwhelming myself with long workouts or big commitments, I focus on:

• Moving for just 15 minutes a day—because a little is always better than nothing.

• Choosing movement I enjoy, so it doesn’t feel like a chore.

• Practicing alone or with a trusted guide, reduces anxiety about looking foolish.

• Letting go of shame and regret if I miss a day or eat something "unhealthy."

• Being gentle with myself, recognizing that self-compassion is one of the best tools for self-care.

Embracing Love Over Labels

Laziness isn’t a character flaw—it’s often a mix of fatigue, fear, and self-doubt. The real challenge is shifting our mindset: replacing shame with self-compassion, breaking cycles of exhaustion, and redefining movement and care as acts of love rather than obligations.

I may still yo-yo between motivation and stagnation, but I know that loving myself through the process is the key to lasting change. So let’s let go of "lazy" and embrace loving—starting with ourselves.

How do I reset my pelvis?

The pelvis is a crucial part of our structural body. It is the keystone that supports our spine, transmits the weight of the one torso to our two legs, and protects and holds the pelvic organs which include waste removal and reproduction. Because it is such a pivotal part of our body whenever muscle imbalances, structural misalignments, or injury to this part of our body it can lead to an array of dysfunctions that can affect a multitude of organ systems. Which will definitely create challenges to our health.

Let's explore what exactly a misaligned pelvis is and some things we might be able to do to prevent and reverse any of these symptoms.

What does a misaligned pelvis look like?

Our pelvis is made up of two dominant bones and they attach the spine at the sacrum. When one of these bones tilts, rotates, or shifts independently from the other or the entire structure may shift anteriorly or posteriorly misaligning how the spine sits and how the weight distributes from the spine to the two legs. Many factors can be considered when trying to find the source of this imbalance such as;

• Stagnation in the body - such as prolonged sitting or holding postures that misalign the pelvis from itself or surrounding structures

• Muscular weakness - the pelvic floor or surrounding pelvic muscles experiencing weakness leading to instability around the pelvis disrupting its alignment

• Trauma or injury- injury to this area would naturally cause new tension patterns or even shift the alignment of the structure itself

• Poor posture - prolonged poor posture and standing, sitting, or any activity can lead to tension patterns that are not favorable to the appropriate alignment therefore leading to imbalances and tensions within the pelvic structure

When there is an imbalance this can lead to pain, stiffness, limited range of motion, and can even start to affect the functionality of the organs within the pelvis.

How to reset the pelvis?

When dealing with a minor imbalance we can start to bring balance back into the body with some simple movements combining it with our intention and our breath to create stability.

• Cat Cow spinal waves- this can be performed in a tabletop position or even a seated position

  •  Inhale to lift the hips and allow the sitting bones to spread

  •  Drop the belly allowing it to stretch

  •  Shoulders roll back as the heart opens and lifts

  •  Exhale to scoop the tailbone

  •  Round the spine pulling the navel to the spine and the spine to the sky

  •  Drop the chin and look towards the navel

  • Repeat for 10 breaths

• Pelvic spirals- this can be performed in a tabletop position on the hands or forearms, or this can be performed seated

  •  Incorporating the spinal waves of a cat Cow

  • Inhale lift the hips to the right sweep around to draw a circle to the left

  • As you scoop on the left and sweep around to the right

  • As you inhale allow the hips to lift away and the lower back to Arch thinking about expansion between the sitting bones

  • As you exhale scooping the tailbone thinking about gently engaging the core pulling the navel to the spine

  • Repeat on both sides

  • Repeat for 10 to 20 breaths

Diaphragmatic breathing;

Diaphragmatic breathing or deep belly breathing is one of the most accessible tools to start massaging our pelvic floor.

• Either seated or lying down place your hands on your lower abdomen

• Inhale to allow your belly to surrender to the expansion of that breath

• Exhale allowing the belly to soften away from the hands

• Repeat this 10 to 20 breaths and see if you can even continue the awareness downward visualizing your pelvic floor dropping on the inhale and returning on the exhale, dancing with your diaphragm.

Setting yourself up for success and long-term pelvic alignment

• Practice good posture

• Stay active with activities like yoga

• Targeted deep core and pelvic floor strengthening exercises

If you continue to experience persistent pain and challenges with your pelvis it's always a good idea to talk to your physician to rule out any deeper underlying conditions. It can also be incredibly supportive to work with a pelvic floor physical therapist or work one-on-one with an informed and educated practitioner to help you develop the tools to support your body. Remember to stay in motion, stay hydrated and this can only help you stay happy and healthy.

How do you fix a weak pelvis?

How do you fix a weak pelvis?

A weak pelvis, often caused by a weak pelvic floor and surrounding musculature can lead to a variety of challenges including pain, structural imbalances, and dysfunctions within the pelvis.

Let's explore what it is to have a weak pelvis, what exactly is the pelvic floor, and simple corrective actions we can take today to start improving our pelvic health.

A weak pelvic floor is instability or weakness within the pelvic girdle. This is often brought on by weakness either in inadaptability or insustainability in the pelvic floor and surrounding pelvic musculature.

Things that may cause weakening in the pelvis and supporting muscles:

• Trauma- physical or even emotional trauma can affect the muscles of our pelvis either creating excess tension reducing the dynamic adaptability in the muscles or misaligning the structures restricting the muscle’s ability to fully function

• Poor posture - having prolonged poor posture can train your muscles to function dysfunctionally

• Pregnancy and childbirth - the excess weight of a growing person inside of the uterus can cause a lot of strain on the pelvic floor muscles and the hormones also can affect the structure of the pelvic girdle. Childbirth can be quite strenuous on this portion of the body if you are not optimally prepared. Great ways to prepare are prenatal workouts, prenatal yoga, exercises and movements that are going to help strengthen and support dynamic movement within the pelvic floor.

• Menopause and aging- hormone changes as well as just general wear and tear can cause excess laxity and reduced muscle tone

• Chronic constipation or other chronic straining- constipation or even excessive lifting can cause excessive downward pressure onto the pelvic floor, therefore leading to excess stress and straining of these muscles reducing their functionality.

How can we support a weak pelvis?

The good news is you can always work these muscles and bring strength back to the pelvis. Just the way we would strengthen and exercise other weak muscles throughout the body the pelvic floor and other supportive pelvic muscles are no different and we can target them through specific movements and even breath work to optimize their functionality.

Set yourself up for success. Other tips you can carry with you on a daily basis to set yourself up for a successful journey to a healthy pelvis:

• Stay active - a body in motion stays in motion and motion means muscular contraction, contractions in the muscles mean strengthening the muscles

• Maintain a healthy weight - weight can be strenuous on the pelvic floor keeping yourself at a healthy body weight can take off any unnecessary stress

• Be mindful when lifting heavy - if you can avoid lifting beyond your natural capacity great, if you must be lifting make sure to lift mindfully from the knees and exhale as you contract and lift up

• Try to stay hydrated - hydrated muscles are healthy muscles also hydration helps prevent constipation and constipation as mentioned before can be strenuous to the pelvic floor

A weak pelvis could be the cause of many different dysfunctions including incontinence, lower back pain, and structural imbalances. However this is not the end, there's a lot that can be done to help bring that strength back into that musculature to help support this foundational part of our body.

Stay active and informed to keep yourself healthy and happy.

Does walking strengthen the pelvic floor?

Walking is one of the most successful forms of exercise. It is free, relatively easy, does not require special equipment, and can be done almost everywhere.

On top of being accessible, it is a wonderful way to improve your health including the health and strength of your pelvic floor. Walking is a weight-bearing exercise that also supports bone health, and increases circulation within the cardiovascular system as well as the lymphatic system, helping build stability in our legs all the way up to our pelvis and pelvic floor health.

What is the pelvic floor?

The pelvic floor is a network of muscles at the base of our spine like a hammock supporting pelvic organs, supports the sacrum and spinal alignment and regulates pressure within the body. The pelvic floor is responsible for bladder and bowel control and even sexual functions. Dysfunction in this group of muscles can lead to an array of disruptive symptoms including incontinence, constipation, lower back pain, pain with sex or even inability to orgasm. Keeping your pelvic floor healthy keeps you healthy in so many areas of life.

A strong and dynamic pelvic floor will support your entire body in being strong and dynamic.

So can walking strengthen the pelvic floor?

Yes! When we can unite intention, breath work, and the movement of walking we can maximize the benefits that walking has on our pelvic floor.

Although walking is not a pelvic floor targeted exercise it is a movement that does engage our deep core for support which includes the pelvic floor, muscles of our legs and hips that also support the pelvis.

How to maximize your walking to promote pelvic floor health

• Focus on posture keeping your rib cage above the pelvis and allowing your hips to naturally flow and swoosh as you walk

• Bringing in the breath- connecting with that dance between the diaphragm and the pelvic floor while walking allows you to help create dynamic movement within the pelvis. Remember as you inhale and your diaphragm drops allow the pelvic floor to also drop and when you exhale is when it naturally returns

• If you are not struggling from an excessively tight pelvic floor you can also add in pelvic floor contractions. Continuing to move with your breath on your exhale you may also gently contract into your pelvic floor and lower abdomen remembering to allow it to release and relax on the next inhale. Synchronizes breath and movement with every step almost making it into a meditation to optimize the benefits on your pelvic floor

How often should you be walking for your pelvic floor health?

Ideally, spending just 15 - 20 minutes every day walking can create a huge difference. When doing your walking for pelvic floor health try to be mindful and in that moment. It is more valuable to give yourself 15 minutes of mindful intentional walking 5 - 7 times a week rather than an hour of careless walking once a week. We want quality and consistency. Even if you only have the opportunity to do 5 - 10 minutes a day of mindful walking, it will make a difference.

Walking is such a great low impact, accessible, and affordable way to start bringing pelvil care into your daily life. Especially when you consider proper posture, connective diaphragmatic breathing, and even gentle core engagement. So take yourself for a walk today.

What Does Vaginal Prolapse Feel Like?

What Does Vaginal Prolapse Feel Like?

Understanding the sensations and symptoms and starting to create solutions.

Vaginal prolapse also known as pelvic organ prolapse is when one or more of the pelvic organs or parts drop into the vaginal canal or in severe cases even out.

Let's explore the different types and severities of prolapse, what sensations accompany the condition, and what to do about it.

Before we start summing up the many sensations that could occur during vaginal prolapse, let's first talk about what exactly is happening in the body.

Our pelvic organs are held up and supported by a network of muscles called the pelvic floor and other supportive connective tissue such as ligaments. When these tissues become too laxed they are unable to support and hold the organs in their appropriate position. This leads to them starting to prolapse or fall into the vaginal canal- pressing into the walls of the vaginal canal or in the case of the uterus occasionally and in severe instances even out of the vaginal opening.

Depending on what organ is affected it will create some variability in symptoms. There are also different names for each type of prolapse:

• Cystocele: when the urinary bladder is unsupported and displaced leaning into the anterior wall of the vaginal canal

• Urethrocele: when the urethra the tube where urine passes from the urinary bladder to the outside world is unsupported and prolapses

• Rectocele: when the rectum portion of the colon is unsupported and starts to drop into the posterior wall of the vaginal canal

• Uterine Prolapse: when the uterus starts to drop into the vaginal canal and in severe cases even out of the vaginal opening

Prolapse can be brought on by a number of things often to do with excess pressure:

• Pregnancy - creating a lot of pressure on your pelvic floor as a new being grows within the abdomen

• Childbirth - the downward pressure and excess stretch that is called upon for the muscles of our pelvis can strain the structures that support our pelvic organs leading to possible prolapse

• Heavy lifting - bearing down with heavy lifting can create excessive pressure on the structures meant to support the pelvic organs leading to potential prolapse

• Chronic constipation - straining to try to empty the bowel with chronic constipation again creates that downward pressure and bearing down straining the supportive structures to the pelvic organs

• Chronic coughing or sneezing - coughing and sneezing creates higher inner abdominal pressure if our pelvic floor and abdominal muscles are not allowing for this pressure change it can cause excessive downward pressure on the structures meant to support the pelvic organs

• Hysterectomy - the removal of an organ that has supportive structures such as the uterine ligaments can change the orientation of the organs that are still remaining within the pelvis without the uterus to take up the space it once did this can occasionally lead to displacement and even prolapse in the other pelvic organs

• Menopause - with the change in hormones this affects muscle tone and strength throughout the body and this can lead to weakness in the pelvic floor and muscles that support our pelvic organs

With the different parts of the pelvis potentially affected by the condition our symptoms will vary.

Some general symptoms that can occur with any of the variations include:

• Heaviness or fullness in the pelvis - it is often to have a full or heavy feeling in the pelvic bowl when suffering from a prolapse

• Lower back pain - or almost a sensation as something pulling on your lower back from the inside

• Lower abdominal discomfort - similar to lower back pain a sensation as if something is pulling down on the lower abdomen from the inside

• Pain or discomfort with penetration - this could be painful sex or even pain or discomfort with the use of internal period products 

More specific symptoms when the bladder or urethra are involved:

• Difficulty emptying the bladder

• Incontinence or urine leakage

• Urgency and frequency - often feeling the intense urge to urinate with little fluid actually being emptied

• Difficulty to feel completely relieved

Symptoms more common with prolapse involving the colon:

• Chronic constipation

• The need to splint or press against the posterior vaginal wall to empty the bowel

If any of these, especially if multiples of these sound familiar and are part of your daily experience I highly recommend talking to your physician for an appropriate diagnosis. There are different levels of severity in prolapse and depending on that severity is going to depend on the course of action.

• Stage 1: a mild prolapse with minimal movement of the pelvic organ

• Stage 2: the pelvic organ has begun to significantly be displaced

• Stage 3: the organ can be seen at the vaginal opening

• Stage 4: the most severe where the pelvic organ is bulging out of the vaginal opening

Is pelvic prolapse treatable?

The good news is pelvic prolapse can be managed and potentially reversed.

Step 1 - Talk to your doctor get a diagnosis and start to understand the severity and what organs are involved. Once this information is gathered you have a much better idea what to do going forward.

Step 2 - Begin to see a specialist in movement therapy and the pelvic floor this could look like a pelvic floor physical therapist.

Step 3 - Lifestyle changes. Leading a healthy lifestyle, keeping active, maintaining a healthy body weight, and optimizing the way you breathe can all help support the stability of your pelvic organs.

Step 4 - Your physical therapist or Dr might recommend the use of a pessary, this is something that would be inserted into the vaginal canal to help create more structural support nice to be used in tandem with your movement therapy to support the organ while you start to build back the strength to support it from within.

Step 5 - If the prolapse persists or is too severe to start with movement therapy, surgery might be the best solution. Make sure post-surgery to again work with a movement therapist setting yourself up for the best outcome.

Although not normal uterine prolapse can be common. Early intervention is one of the best ways to manage and even reverse this condition. If you are experiencing any of the symptoms, I encourage you to not hesitate and start discovering the best treatment plan for you.