5 Yoga Asanas To Tighten Pelvic Muscles

Yoga has been around for thousands of years and is practised by millions of people worldwide. It is a form of exercise that is beneficial for both the mind and body. One of the many benefits of yoga is its ability to strengthen and tone various muscles in the body, including the pelvic muscles. 

The pelvic muscles are a group of muscles that support the pelvic organs, including the bladder, uterus, and rectum. These muscles are important for maintaining bladder and bowel control, supporting the pelvic organs, and improving sexual function. However, many people experience weakened pelvic muscles due to pregnancy, childbirth, ageing, or other factors.

Yoga Asanas To Tighten Pelvic Muscles

If you are looking to tighten your pelvic muscles, yoga can be a great way to achieve this goal. There are a variety of yoga poses, or asanas, that can help strengthen and tone your pelvic muscles. Here are some of the most effective yoga asanas for tightening pelvic muscles:

1. Malasana (Garland Pose)

This asana is also known as the squat pose. It helps open up the hips, stretch the pelvic muscles, and increase blood flow to the area. To perform this pose, stand with your feet hip-width apart, bend your knees and lower your hips as if you are sitting on an imaginary chair. Bring your hands to your heart centre, press your elbows against your inner thighs, and hold the pose for 30 seconds.

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2. Bhujangasana (Cobra Pose)

This asana is also known as the snake pose. It helps  strengthen the lower back and tone the pelvic muscles. To perform this pose, lie on your stomach with your hands under your shoulders. Lift your upper body off the ground by pushing with your hands and engaging your pelvic muscles. Hold the pose for 30 seconds.

3. Utkatasana (Chair Pose)

This asana is also known as the chair pose. It helps to strengthen the legs, buttocks, and pelvic muscles. To perform this pose, stand with your feet together and lower your hips as if you are sitting on an imaginary chair. Raise your arms overhead and engage your pelvic muscles. Hold the pose for 30 seconds.

4. Setu Bandha Sarvangasana (Bridge Pose)

This asana is also known as the bridge pose. It helps  strengthen the pelvic muscles, tone the buttocks, and relieve tension in the lower back. To perform this pose, lie on your back with your knees bent and feet hip-width apart. Lift your hips off the ground and engage your pelvic muscles. Hold the pose for 30 seconds.

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5. Kegels

Kegels are a type of exercise that specifically target the pelvic floor muscles. To perform  kegels, contract your pelvic muscles as if you are trying to stop the flow of urine. Hold the contraction for 5-10 seconds and then release. Repeat this exercise 10-15 times.

When practising these yoga asanas, it is important to focus on proper alignment and breathing. It is also important to listen to your body and modify the poses as needed. If you are new to yoga or have any health concerns, it is always a good idea to consult with a healthcare professional before starting a new exercise program.

In addition to practising yoga, there are other ways to improve the strength and tone of your pelvic muscles. These include maintaining a healthy weight, avoiding smoking, and reducing your intake of caffeine and alcohol. It is also important to stay hydrated and to eat a diet rich in fibre to promote healthy bowel function.

In conclusion, yoga is a great way to strengthen and tone  pelvic muscles. By practising the asanas listed above and making other healthy lifestyle choices, you can improve your pelvic health and overall well-being.