How Can Yoga Help?
What has Yoga got to do with your Pelvic Floor?
Research continues to prove that yoga is the # 1 movement modality to help reconnect to the pelvic floor muscles and improve symptoms of dysfunction.
First, the anatomy:
The pelvic floor muscles are inside the bony pelvis and have some very important functions such as elimination (pee/poo), and orgasm (yes THOSE muscles) but importantly, in bodies born with a cervix, these muscles hold up the abdominal organs.
So they are very important!
The core muscles (around the ribs, along the spine and deep in our abdomen) also work with the pelvic floor to create a core canister that works best when the body is in alignment, and we are synchronizing breath with movement for both strength and softness.
We learn all about this and more through the Core + Pelvic Floor Yoga class!
Yoga and breath-work are very effective in helping the muscles soften, lengthen and also strengthen.
In our Core + Pelvic Floor class we'll use movement to explore the role of Kegels, learn about reverse Kegels and how to relax the pelvic muscles, how to effectively strengthen the core and learn about adjustments you can implement in your daily life to reduce pelvic floor dysfunction. And the emphasis and exploration of mind-body connection we create through Yoga is a key piece of a functioning pelvic floor too.
Upcoming Classes
Why does pelvic floor function change?
There are lots of reasons that changes show up - sometimes it's during or after pregnancy, or through hormonal shifts such as menopause. It might be that you have experienced pelvic floor trauma or surgery, perhaps you have an athletic or dance background, or just have a very busy life without much time for rest.
But also our lives have changed environmentally - we deal with increased levels of stress, we are on the go more than we rest and recuperate, we are disconnected from our nervous system, and in a constant state of 'doing'.
All of these things, or a combination of them, can cause a change in our pelvic floor muscles.
When the muscles are not able to work together properly, our body lets us know through an onset of issues such as leaking pee under stress, diastasis recti, low back pain, hip pain, pelvic girdle pain, even tailbone pain, as well as constipation and a core that is perhaps not able to strengthen effectively.
The good news is that this can be helped, you can do it yourself, and you can arm yourself with the right information to maintain that change.
The bad news is that if these issues are present and you don't do the work, they will often worsen as we age.
*Leaking urine (urinary incontinence) is estimated to be a problem for more than 50% of women over the age of 65 in the US, and it is the second most common reason - after dementia - for admission to nursing home in older people.
ARE YOU READY TO BE PELVIC FLOOR EMPOWERED?
Learn how to support your core and pelvic floor through Yoga, in the next class series.
Frequently asked questions
Can't I just go to any yoga class and get the same results?
Certain types of yoga classes are good for your pelvic health, particularly if they encourage nervous system down-regulation. Restorative, Yin and Yoga Nidra are usually good classes to aid pelvic health.
Conversely - powerful core-focused classes might not be your best bet, depending on whether the teacher has pelvic floor-specific training. Why? A lot of the focus is on the superficial core muscles, and might not include the link to breathe with the core work. Also cues around mula bandha are often contrary to good pelvic floor engagement, instructing a 'lock' of the pelvic floor muscles, removing the option of PF movement with breath.
If the teacher is pelvic-floor trained, they can give cues that ensure the core is synchronizing with the pelvic floor, for example noticing if ribs are flaring forward or the breath is shallow or ragged.
Power yoga-type classes often prioritize building strength and heat in the body over good alignment, but every teacher and class is different. If you aren’t sure - ask the teacher for their credentials.
I do my kegels religiously but the problem isn't getting any better. Is my pelvic floor too loose?
This is a common misconception but if you are doing regular kegels and the problem isn't improving, you probably have too much tension in the pelvic floor rather than not enough. This is especially the case with bladder leaking - in 95% of cases of bladder leaking presented to pelvic physios, the pelvic floor muscles have at least some areas of hyper (too much) tension.
Kegel’s are not always the answer - in fact, they often contribute to the problem! We will run through some cues for kegels and reverse kegels in the yoga class.
Will one class fix my pelvic floor issues forever?
No - like all muscles in the body, the pelvic floor needs regular attention to retain strength and flexibility. So imagine only exercising your bicep once a year, and expecting it to function well - it wouldn’t!
In this class you’ll learn a framework for managing your own pelvic health.
I’ll share information, tips and the most current research as I learn it.
We’ll also have a glorious 75-min yoga practice together!
I intend to give you the skills and empowerment to maintain a healthy pelvic floor long after savasana is over.
And you are welcome to keep coming to the class every week for as long as you want to!
I am a yoga newbie - does it matter?
Not at all - this class is perfect for beginners and is a great place to start to learn about yoga and how it can benefit your body, your mind and your overall wellbeing.
Many clients return to this class again and again for a reminder to do their pelvic floor work and to set that time aside for themselves each week.
I can’t wait to meet you!
Will I have to talk about my pelvic floor issues with you, or in the class?
Absolutely not! We don't have group discussions, and anything you share with me in your waiver is completely up to you. I'll share general resources and tips for all pelvic floor issues and strongly encourage everyone to visit a pelvic floor PT to understand what their specific issue might be. However, I am open to chat privately whenever you have questions.
Are there hands-on adjustments in the Yoga class? What can I expect?
No, I don’t offer hands-on adjustments - I cue you to find a pose, a breath or a movement indoor own body and notice how it feels for you, occasionally offering a slightly different cue if needed.
Each of us has a different body and no single pose will fit us all - this is the work of yoga, to learn about our selves and connect deeply from the mind to the body.
You will see the benefit of this in other areas of your life too!
The classes are 75 minutes long and I ask that you bring a thick blanket or bath towel, a yoga mat, some water and even a pillow or cushion as a prop which will help to find ease in the poses.
What is the difference in Drop In versus signing up for the whole series?
Clients who register for the full series will get access to online videos of pelvic floor yoga sequences that they can do from home.
Clients who come to Drop-In classes will learn those movements in the class.
When do I see a pelvic floor physiotherapist, and where can I find one?
You can see a pelvic floor physiotherapist at any stage of life - even during the early stages of pregnancy. It is advisable to visit one post-pregnancy to check how your pelvic floor has been impacted.
Only a physiotherapist can do a pelvic assessment and check if you need to do kegels (not everybody does), and if so they can ensure you are performing them correctly.
Yoga for Pelvic Health enhances any work you have done with a pelvic PT by putting the care plan into practice through movement. Yoga can help implement those strategies in your daily life and your daily fitness routine.
Lakeview Physiotherapy in Calgary is a great clinic and is widely recognized as a leading Canadian clinic for pelvic health
What yoga qualifications do you have?
My yoga trainings include:
~ 200 hour Yoga Teacher Training (YTT)
~ Pre and Post-natal YTT
~ Yoga for Pelvic Health
~ Trauma Informed YTT
I have delivered more than 1,000 yoga teaching hours and have been teaching pelvic floor yoga since 2017.
I am also a founding member of the Pelvic Health Professionals, a membership of health and wellness professionals sharing the most up-to-date information on pelvic health from around the world. Through this, I have access to continuing education on new research, and monthly educational workshops with leaders in the field of pelvic health to make sure that all the information I share in my classes is current and as effective as it can be.
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