But worry not, she also shared yoga asanas — chair pose, warrior III pose, locust pose, butterfly on the back pose, and happy baby pose — to strengthen pelvic muscles. Keep scrolling to know how to do these exercises.

 

View this post on Instagram

 

A post shared by ANSHUKA YOGA (@anshukayoga)

Yoga asanas for stronger pelvic floor muscles

Speaking with indianexpress.com, Vaibhav Hemane, Yoga Instructor and CPT certified personal trainer with MultiFit Kharadi, shared why these poses are beneficial and how to perform them.

Chair pose

The chair pose exercise consists of contracting the muscles of the pelvic floor at 50% intensity and holding the contraction for five seconds.

To perform chair pose

– Take a deep breath and straighten your arms and legs.
– Exhale and bend your knees till your thighs are nearly parallel to the ground.
– To get into the ultimate posture, arch your back and push your tailbone down and bring your heels to the floor.

Warrior III pose

The exercise promotes balance in both sides of the body, strengthens the legs and abdominal muscles, and helps improve focus and concentration.

To perform pelvic floor pose

– Inhale and lift your head, chest, arms, knees and feet off the floor.
– Squeeze your tummy muscles, glutes to lift everything up off the floor.
– Keep your legs straight out, hold for 30 second and then gently release back down.

Chair pose consists of contracting the muscles of the pelvic floor at 50% intensity and holding the contraction for 5 seconds. (Freepik)

Locust pose

Locust pose stretches and strengthens the back and core muscles and also gluteus muscle. This helps to relax or release your pelvic floor muscle

To perform locust floor pose

– Keep the palms facing the mat.
– On inhalation, lift the legs as high as possible, like in a chin stand, countering the contraction by pushing your hands and forearms into the mat.
– Once the balance is obtained, gradually with a deep exhalation bend the knees and bring the toes down to touch the head.

Happy baby pose

Happy baby pose helps elongates the pelvic floor muscles and stretches the surrounding muscles of the hips and pelvis that may contribute to pelvic floor tightness.

How to perform a happy baby pose?

– Lie flat on your back on the floor or a mat.
– With your head flat on the mat, bend your knees toward your chest at a 90-degree angle. Face the soles of your feet up toward the ceiling.
– Reaching forward, grab and hold the inside or outside of your feet.

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!