PELVIC FLOOR TONING

21 Dec

PELVIC FLOOR TONING

Pelvic floor toning is important for pregnant women both before and after giving birth. Pelvic floor toning strengthens the muscles of the pelvic floor and reduces the risk of haemorrhoids, stress incontinence, vaginal soreness and tearing, loss of sexual enjoyment and uterine prolapse. The more the muscles can relax, the more they can be toned.

(Please DO NOT practice this toning without guidance from expert Yoga Instructors)

Practice:

• Sit, lie or stand comfortably, keeping the facial muscles relaxed.

• Inhale. On the inhalation contract the muscles of your pelvic floor by drawing upward and inward. Hold the contraction for the length of the breath, without straining.

• Exhale slowly and release. Repeat up to ten times.

When you can successfully contract and release the pelvic floor, practice isolating the three parts of the pelvic floor individually. The three parts are:

Anus: This corresponds with ashwini mudra in classical yoga texts. To contract the anus, pull it inward and upward as if you were withdrawing a bowel motion.

Urethra: This corresponds with vajroli mudra in classical yoga texts. To contract the urethra, draw it inward as though trying to stop the flow of urine.

Cervix: This corresponds with moola bandha in classical yoga texts. Contract the cervix as though drawing it up into the body.

(Please DO NOT practice this toning without guidance from expert Yoga Instructors)

Practice:

• Inhale. On the inhalation contract the muscles of your anus by pulling upward and inward, as if you were withdrawing a bowel motion. Hold the contraction for as long as the inhalation lasts, without straining.

• Exhale slowly and release. Repeat up to ten times.

• Repeat the process, trying to isolate and contract the urethra. Repeat up to ten times.

• Repeat the process, trying to isolate and contract the cervix, picturing drawing up the cervix. Repeat up to ten times.

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