3 Yoga poses for pelvic floor relaxation

Yoga poses for pelvic floor relaxation focus on deep breathing, opening the hips, and stretching the surrounding glute and inner thigh muscles. The key is to avoid clenching or “pushing” the muscles; instead, focus on gently softening and expanding the pelvic area with every exhale.

1. Reclined Bound Angle Pose (Supta Baddha Konasana)

This restorative pose gently opens the hips and increases blood flow to the pelvic region, encouraging the pelvic floor muscles to soften.

• How to do it: Lie on your back, bend your knees, and bring the soles of your feet together. Let your knees fall open to the sides. Use pillows or yoga blocks under your thighs for support. Rest your hands on your belly and breathe deeply

2. Child’s Pose (Balasana)

This gentle, grounding resting pose naturally lengthens the lower back and creates space for the pelvic floor to relax.

How to do it: Kneel on your mat, bring your big toes together, and spread your knees wide. Sit back on your heels and walk your hands forward, resting your forehead on the floor. Focus on deep belly breaths, feeling your pelvic area expand as you inhale.

3. Cat-Cow Poses (Marjaryasana & Bitilasana)

These gentle movements improve the coordination between your low back and pelvis, mobilizing the areas that attach to your pelvic floor.

• How to do it: Come onto your hands and knees in a tabletop position. As you inhale (Cow), drop your belly, lift your chest, and let your pelvis tilt forward. As you exhale (Cat), round your spine toward the ceiling, tuck your chin, and gently tuck your pelvis under.