Yoga for the Pelvic Organs

How yoga can help women overcome problems

When a pregnant mom moves very little, she risks causing blood stagnation in the pelvic organs. Such processes can lead to certain female diseases.

These can be prevented by incorporating pelvic asanas into your daily practice. However, for pregnant women, the benefits can be even more significant! Yoga helps to properly prepare for childbirth, reduce the risk of tears, and provide relief and the most favorable conditions for birth.

Exercises for the pelvic organs – yoga

It’s important to remember that the process of first childbirth is often perceived as daunting for women. Yoga changes the way we relate to our bodies and how well we can understand them:

• feel your reactions;
• manage muscle contraction and relaxation;
• cope with panic using breathing and mindfulness.

The poses aim to normalize blood circulation in the pelvic area and prepare the muscles so that they are not strained and consciously controlled at the most important moment.

Malasana

The Malasana pose is the most effective for making ligaments more elastic and opening up the hip area. Additionally, the pose helps the child take the correct position easily before birth.

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How to perform

Prepare a yoga mat or an alternative – a blanket or a quilt.

1. Place your feet as wide apart as is comfortable for you. Don’t lose your balance – you can ask for help from a loved one and enter the pose near a chair or wall.
2. Slowly squat down, spreading your knees to the sides.
3. Not everyone will be able to keep their feet completely flat on the floor, so you can give yourself a little help! Place books of the same height or a rolled-up cloth under your heels.
4. Bring your palms together in front of you. Your elbows “push” your knees apart, creating gentle pressure.

To make the exercise even more beneficial, incorporate pelvic floor muscle exercises. Squeeze and relax the PFM, synchronizing micro-movements with your breathing (inhale – contract, exhale – relax).

Marjariasana

This pose gently massages the back muscles, relaxes the lower back, and also affects the nerves. This pose should not be excluded from your daily practice and recovery period. Yoga for women generally helps maintain health at a level that allows for even more enjoyment of motherhood, avoids postpartum depression, and opens up a new role as a mother with a positive outlook.

Important! Do not engage your abdominal muscles! Yoga for the pelvis should not be uncomfortable for you, especially during pregnancy. Make sure each pose provides a pleasant feeling of relaxation and stretching.

How to perform

1. Kneel down, place your outstretched hands on the mat directly under your shoulder joints. Your knees, in turn, should be under your hips.
2. As you inhale, round your back, tuck your pelvis, and press your chin to your chest.
3. As you exhale, compensate! Arch your spine in the opposite direction, lift your head, and push your pelvis back.

More exercises in the online program for preparing pregnant women for childbirth at “MomsLab”. Just 10 minutes a day of yoga for the pelvis can not only ease the childbirth process but also speed up recovery.