Often women talk about the loose of pelvic muscles after delivery or during sex. Due to which not only does they face problems during sex, but it is also difficult to control urin. It is important to pay attention to these important muscles in time.
Pelvic muscles reside in all pelvic parts i.e. utrus, vagina, bladder and bowl and also helps them to function properly. Some conditions may weaken your pelvic muscles. Such as obesity, pelvic area surgery, aging, chronic constipation or cough. Women face many problems related to pelvic muscles due to pregnancy and delivery. You can resort to yoga practice to strengthen the pelvic area. Let us know which are yogasanas, which can help strengthen the muscles of the pelvic floor.
What are pelvic muscles?
Your pelvic floor muscles help keep your core right. This pelvic floor extends from pubic bone to telbon, which serves to support pelvic organs including bladder, urethra, bowel, rectum and anus. It can weaken due to injury and aging, which can cause conditions such as prolapse in the pelvic organ. This can be corrected with the help of exercise.
Experts are telling the importance of pelvic muscles
Dr. Mihir Thanvi, Consultant Orthopedic, Consultant of Apollo Spectra Hospital, Jaipur, says that many ways can be adopted to improve the health of the pelvic muscles. First, it is necessary to exercise regularly, such as pelvic floor exercises, which help to strengthen pelvic muscles.
Exercises like yoga and pilates can also help strengthen pelvic muscles (How to Strengthen Pelvic Muscles). Apart from this, it is also necessary to take a healthy diet, which contains adequate fiber, vitamins and minerals. In addition, it is also necessary to use attention and other techniques to drink enough water and reduce stress. Also, if you have any problem related to pelvic muscles, it is necessary to consult your doctor. They can give you proper treatment and advice.
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Yoga posture to keep pelvic muscles healthy and strong
Sethubandasana
Sethubandasana is also called Bridge Pose, this yoga posture is done by lying on the back and the body is raised like a bridge.
How to do Sethubandhasana?
- To do this asana, first lie down on the back on the ground.
- Now bend your knees and keep the soles on the ground.
- Hold the ankles of the feet with the help of both your hands.
- While breathing, slowly lift your body up.
- Now stay in this posture for 1-2 minutes.
- After this, exhale and come in the earlier posture.
- Repeat this process 4-5 times.
2 Maland Pose
Malasan helps to tone the abdominal muscles, relieve back pain and joint pain, relieve constipation and make the body flexible.
How to Malason
- To do this asana, bend both your knees and sit down.
- Now keep your right hand on the right knee and the left hand on the upper part of the left knee (how to strengthen pelvic muscles).
- After this, mix both palms together.
- Now stay in this posture for 2 minutes.
- Then gradually come to normal state.
- Repeat this process 4-5 times.
3 Hanumanasan
Hanumanasan, which is called the sum of monkey currency or front splights. This yoga asana helps in increasing the haemstring and flexibility of the hips.
How to do Hanumanasan?
- First of all, sit on your knees on the floor and sit on the claws.
- After this, now try to spread your left leg slowly backwards and right leg forward.
- Try to spread the feet so that the hips are attached to the ground.
- Now take both your hands over the head.
- Add both palms and come in the posture of salutation.
- Stay in this posture for 2 minutes.
- Then gradually come to normal state.
4 Virbhadrasana
Virbhadrasana is also known as Warrior Pose. Virbhadrasana has many benefits. It helps in strengthening the pelvic floor muscles.
How to do Virbhadrasana?
- To do this asana, you should stand upright first.
- Now spread your feet. Keep a distance of 2 to 3 feet between the two legs.
- Then bring your straight leg forward and take the inverted leg backwards.
- During this time, spread the hands at 180 degrees.
- Stay in this stage for 50-60 seconds.
- Then gradually come to normal state.
- Repeat this process at least 4 to 5 times.
5 Shalabhasana
This yogasan is done in the posture of insect. It is also called Lokst Pose. Pelvic floor helps in strengthening the muscles.
How to do Shalabhasana?
- To do this asana, first lie down on the stomach.
- Along with this, keep both your legs close.
- Now keep both your palms under the thighs.
- Now try to lift both your legs up by breathing.
- In this position, you keep yourself for 50 to 60 seconds.
- Then return in your initial posture.
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