5 Effective Yoga Poses to Strengthen Your Pelvic Floor

Let’s get real for a second—pelvic floor strength isn’t exactly a hot topic at the dinner table, but maybe it should be. Whether you’ve recently had a baby, spend hours glued to a desk (guilty as charged), or you’re just curious about what yoga can do for this important muscle group, you’re in the right place. Your pelvic floor is like the unsung hero of your body, supporting stability, bladder control, and even your posture. So why not show it a little extra TLC?

The good news? You don’t need to spend hours at the gym or buy any fancy equipment to strengthen it. A simple yoga mat and a few mindful movements are all it takes to get started. Ready? Let’s dive into five yoga postures that can work wonders for your pelvic floor.

1. Bridge Pose (Setu Bandhasana)

This classic pose isn’t just about stretching your back. It’s also fantastic for activating and strengthening your pelvic floor muscles.

How to do it

• Lie on your back with your knees bent and feet hip-width apart.
• Press your feet into the floor as you lift your hips toward the ceiling.
• Engage your glutes and, yes, your pelvic floor (imagine a gentle lifting sensation).
• Hold for 5-10 breaths, then lower down slowly.

It’s simple but effective. Plus, it feels amazing after a long day sitting at a desk.

2. Malasana (Yogi Squat)

If you’ve ever seen toddlers squat effortlessly to play, that’s malasana in action. It’s a deep squat that’s incredible for your hips, thighs, and—you guessed it—your pelvic floor.

How to do it

• Stand with your feet slightly wider than hip-width apart.
• Squat down deeply, bringing your hips as close to the floor as you comfortably can.
• Keep your heels on the ground (or place a blanket under them if needed).
• Press your elbows against the inside of your knees and bring your palms together in front of your chest.
• Stay here for a few breaths, breathing deeply into your belly.

Fun fact: This posture is also great for digestion. Who doesn’t love a multitasker?

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

This one’s a favorite in yoga classes for a reason. It’s gentle, it feels good, and it helps you connect with your pelvic floor.

How to do it

• Start on all fours, with your wrists under your shoulders and knees under your hips.
• Inhale, drop your belly toward the floor, lift your head and tailbone, and feel your pelvic floor gently stretch (this is Cow Pose).
• Exhale, round your spine, tuck your chin, and engage your pelvic floor as you draw your belly button toward your spine (this is Cat Pose).
• Repeat for 5-10 rounds, moving with your breath.

It’s like a mini massage for your spine and pelvic floor—who wouldn’t love that?

4. Happy Baby Pose (Ananda Balasana)

This playful pose doesn’t just make you feel like a carefree kid again; it also helps relax and stretch the pelvic floor.

How to do it

• Lie on your back and bring your knees toward your chest.
• Grab the outsides of your feet with your hands (or use a strap if that feels better).
• Gently press your knees toward the floor, keeping your ankles stacked above your knees.
• Breathe deeply, focusing on releasing tension in your hips and pelvic floor.

Pro tip: Rocking side to side in this pose adds a little extra fun and releases even more tension.

5. Mountain Pose with Pelvic Floor Engagement (Tadasana)

You might think, “Mountain Pose? Isn’t that just standing still?” Yes, but there’s more to it than meets the eye. When done with intention, it’s a great way to gently strengthen your pelvic floor.

How to do it

• Stand tall with your feet together or slightly apart, arms relaxed by your sides.
• Imagine a string pulling the top of your head toward the ceiling, creating length in your spine.
• Engage your pelvic floor by lifting the muscles as if you’re trying to stop the flow of urine (don’t actually do this while peeing, though!).
• Hold for a few breaths, then release.

This subtle engagement is perfect for building awareness and strength without overdoing it.

Conclusion

Strengthening your pelvic floor doesn’t have to be intimidating or complicated. These five yoga poses are simple, accessible, and—dare I say—pretty enjoyable. The key is consistency. Even just a few minutes a day can make a big difference over time.

So, roll out your mat, take a deep breath, and give these poses a try. Your body (and your pelvic floor) will thank you. And if you’re feeling extra motivated, share this with a friend who might benefit too. Let’s spread the love for pelvic health—because it’s about time we all gave it the attention it deserves!