I keep seeing the pelvic floor muscles come up throughout my research on yoga and sex. We rarely think about these muscles, and don’t use them often (although they sure come in handy on an emergency run to the bathroom). However, the pelvic floor muscles are incredibly important for sex, for childbirth, and just in general for keeping our internal organs where they’re supposed to be.
The pelvic floor is just that: the muscles at the bottom of the torso, supporting the internal organs and the spine. These muscles control the passage of waste matter out of the body; they also include the muscles lining the vagina, so having a healthy pelvic floor can increase pleasure during sex for both partners. A healthy, strong, flexible pelvic floor can also really help a woman during childbirth. As women age and enter menopause, the hormone balance in the body changes, which can cause the pelvic floor to thin and weaken, which is why June Allyson sells Depends. This is why it’s important to keep the pelvic floor healthy throughout your lifetime!
The best plan is to keep the pelvic floor muscles in good shape, so you don’t ever have to worry about incontinence or the health problems that could occur if these muscles are weakened or torn. This means not just toning and strengthening, but making sure the muscles are flexible. However,the pelvic floor can be stretched out, weakened, or torn during childbirth; it could also be affected by a variety of other issues like obesity, hysterectomy, or even just constant straining on the toilet. Whether your pelvic floor is healthy or not, exercise can really help to get it in shape or keep it that way.
Most of us have heard of Kegel exercises. Named for Dr. Arnold Kegel, these are simple exercises in which you squeeze and relax your pelvic floor muscles. You can read more about Kegel exercises here or here. An even simpler exercise to work your pelvic floor is just squatting. The action of squatting is great for these muscles.
Of course yoga and pilates both include exercises and stretches that really help the pelvic floor. In yoga, the mula bandha or root lock can be employed to strengthen and stretch the pelvic floor. In a pose like Goddess or Chair, for example, if you’re doing the pose properly you’ll probably be activating your mula bandha, and it can be used in many other poses. To learn more about mula bandha, this book is a pretty exhaustive review of the topic, covering the benefits of employing mula bandha along with several techniques for doing so.
One simple pose that’s good for the pelvic floor is Cobbler or Bound Angle pose. Sitting on the floor, bend your knees, bring the soles of your feet together, and cup your hands around your feet. Just sitting like that is good, or you can bend forward. This pose stretches the hips and soothes menstrual or urinary problems, and helps with anxiety and fatigue too.
For more information on the pelvic floor, check out the wikipedia article or this really informative article written by a midwife. Or check out this excellent post on finding and moving your pelvic floor, complete with a video, over at anytimeyoga.