As you age, you will experience weakness in your bladder and pelvic floor. Older men and women often see a little pee coming out after a squat challenge or a Zumba class. The problem can be associated with a weak pelvic floor, and there are techniques to strengthen it. Your pelvic floor is a set of deep muscles situated in your pelvis. These muscles run from the frontal pubic bone to the spine. Besides, the floor also contains pelvic organs and keeps them safe. This post will explain how to strengthen your pelvic floor with yoga poses. Keep walking with us to learn more!
Yoga Poses To Strengthen Pelvic Floor
Meditative practices like yoga are hard to fit into your schedule, but you must make time for these activities. Various yoga poses, including the pelvic floor, can support your body organs and regions. Engaging this core set of muscles will help you avoid incontinence and enhance your body functions. Expert yogis will recommend you effective poses to help you strengthen your core muscles and pelvic muscles. The following list will uncover a few helpful poses you must never ignore. Let us begin!
1. Chair Pose
Chair pose will test your stamina, but a few minutes in this posture will give you greater relief. You should start by sitting in a chair position while stretching your arms upwards with your fingers lengthened towards the ceiling. Now, bend your knees and keep your back as straight as possible to avoid back pain or cramps. Pushing your hips back like a squat as you sit down in a chair would be best.
Your heels must be connected to the floor for a stronger grip. Your hips must not dip lower than your knees, as it will create problems. Hold this pose for at least 3-5 minutes and enjoy the outcome.
2. Warrior II Pose
Warrior II will require you to stand in a ready-to-fight position to stretch your pelvic muscles. Opening your legs hip-distance apart will stretch your muscles, strengthening your pelvic floor. You should start by stepping your right foot forward while keeping your front and back foot one meter apart. Lift your arms straight to the sides and keep them parallel to the floor.
Your right foot must be straight, while your left must turn out slightly. Your toes must point away from your body. Do you want to practice yoga with professional experts? It is time to join hot yoga classes in Dubai and let expert yogis help you!
3. Happy Baby Pose
The happy baby pose is another effective yoga pose for strengthening your pelvic floor. Unlike the other ones, you should lie down on your back here. Place a yoga mat or towel on the floor and lie down with your back. You should draw your knees towards your chest and hold onto them. Deep inhalation and exhalation are recommended for better stamina.
Yogis must wrap their index and middle fingers around their big toes and pull their knees outside. Pull your knee as close to the floor as possible. You will give your back a lovely massage by rocking from side to side.
4. Locust Pose
Locust pose has numerous advantages for your body. Besides strengthening your pelvic floor, this pose is also helpful for your glutes and buttocks – a pack of 3 for the price of 1. You should start by lying flat on your tummy on your yoga mat. Keep your legs together and your arms at the sides. Now gently rest your nose and forehead on the mat. You should lift your head, chest, and knees as you inhale.
It would be best to squeeze your tummy muscles, buttocks, and glutes to lift everything during inhalation. Straight out your legs and stay in this position for at least 30-40 seconds.
5. Boat Pose
Boat pose is probably the easiest of all, and it can bring numerous advantages to your body. You should start by sitting on the floor with your knees closer to each other. Bring your knees closer to your chest and wrap your hands around them. You should feel the ground with your sitting bones. Take a deep breath and push your chest towards the knees.
You should lift your feet as you exhale until they are parallel to the ground. Try this for 5 breaths and then relax. Do you want to start yoga with experts? It is time to join hot yoga classes in Dubai and allow experts to train you!
Stay Fit With Regular Yoga!
Physical exercises can keep you fit and running, no matter how old. Yoga is probably the best physical endeavor, with numerous mental and physical advantages. It is time to join a yoga classes in Dubai for ladies and start yoga classes with professional experts. Practice with them to avoid body and muscle injuries!
Read more: 6 yoga asanas that can make the back strong