Hour 13 Pregnancy Yoga – Anatomy of the Pelvic Floor

Anatomy of the Pelvic Floor

The pelvic floor is a structurally and functionally foundational element of the female anatomy. Throughout pregnancy and childbirth, this collection of muscles, ligaments, and connective tissues changes dramatically, so it is essential that yoga teachers and practitioners learn about its function in maternal health and recovery.

What Is the Pelvic Floor?

Anatomically, the pelvic floor is a bowl-shaped collection of muscles that runs from the pubic bone in the front to the tailbone in the back, and from one sitting bone to the other. It is the floor of the pelvic cavity, and it supports organs including the bladder, uterus, and rectum.

These muscles not only assist with continence by supporting the anus, vagina, and urethra but also assist in postural stability, sexual function, and birthing mechanisms.

Pelvic Floor and Pregnancy

During pregnancy, the expanding uterus puts more pressure on the pelvic floor. As a response, muscles should become more elastic and strong to handle the weight and for childbirth preparation. Moreover, hormonal fluctuations—particularly increased relaxin and progesterone levels—relax connective tissue, making the pelvic floor more susceptible to stretching or weakening.

Pelvic floor problems that are common during or after pregnancy are:

Urinary incontinence

Pelvic organ prolapse (protrusion of pelvic organs into the vaginal canal)

Pelvic pain or discomfort

Decreased core stability

These problems, while prevalent, can be avoided or reduced by conscious awareness, correct breathing, and training of the pelvic floor.

Yoga and the Pelvic Floor

In prenatal yoga, we address the pelvic floor with respect and also with functionality. We don’t only aim to strengthen, but to also relax and coordinate the pelvic muscles. A too-stiff pelvic floor is no better than a weak one in delivery.

Primary yogic practices are:

Pelvic floor awareness: Becoming aware of contracting and releasing

Mula Bandha (root lock): Gentle, conscious contracting of pelvic muscles

Exhalation-based engagement: Engaging the pelvic floor on the exhale to coordinate with the diaphragm

Squatting postures: Assist in naturally stretching and toning the pelvic muscles when done safely

The Role in Labor and Recovery

During birth, the pelvic floor needs to give way and stretch to accommodate the passage of the baby through the birth canal. An elastic, adaptive pelvic floor makes this easier, perhaps preventing tearing or intervention.

After birth, these muscles profit from restorative yoga that gradually restores tone, elasticity, and coordination. Re-establishing pelvic floor awareness during the initial stages of the postpartum period can aid better bladder control and integration with the core.

Conclusion

The pelvic floor is not a collection of muscles; it is a dynamic, responsive, and deeply intelligent support system. In pregnancy care and yoga, knowing and caring for the pelvic floor adds not only to safer pregnancy and childbirth but also to lifelong pelvic health and vitality.