Hour 36 Pregnancy Yoga – Awareness of the Pelvic Floor through the Asanas

Awareness of the Pelvic Floor through the Asanas

The pelvic floor, a web of muscles, ligaments, and connective tissue forming the base of the pelvis, is very important in pregnancy, labor, and the postpartum period. For prenatabs, developing awareness and control of the pelvic floor through well-chosen asanas is vital—not only for physical health, but also for emotional centering and preparation for giving birth.

We will see in this chapter how yoga can increase pelvic floor strength, flexibility, and awareness through supportive and safe practices. We will also examine how these practices progress through the trimesters and help facilitate easier labor and recovery.

Getting to Know the Pelvic Floor During Pregnancy

The pelvic floor supports the bladder, uterus, and rectum. As pregnancy progresses, the growing uterus increases the downward pressure on these muscles. A balanced pelvic floor—not overly tense, not too loose—is ideal. Over-tightening can cause difficulty in labor, while weakness may lead to issues like urinary incontinence or pelvic organ prolapse.

Yoga assists in achieving balance by conscious movement, breathing, and relaxation exercises. While it does also strengthen, prenatal yoga focuses on awareness, so pregnant practitioners can acquire the ability to voluntarily engage and release the pelvic floor—a crucial ability during giving birth.

Key Concepts of Pelvic Floor Awareness

Engage and Release: Acquiring the ability to contract (engage) and release (release) the pelvic floor as coordinated with breathing.

Connection to the Core: The pelvic floor is of the “deep core” system, connected with the diaphragm, transversus abdominis, and multifidus muscles.

Mind-Body Connection: Greater awareness of this region builds confidence and presence, of benefit when laboring and pushing.

Yoga Asanas for Awareness of the Pelvic Floor

Let’s look at some primary postures to assist pregnant women in becoming aware of their pelvic floor safely and mindfully.

1. Sukhasana (Easy Pose) with Awareness of the Breath

Purpose: Creates subtle awareness and control of the pelvic floor.

How to Practice: Sit cross-legged on a bolster with a high spine. As you breathe in, feel the pelvic floor subtly expand or soften. As you breathe out, lightly draw the muscles of the pelvic floor up, as if lifting them inward.

Modification: Use blankets under knees or hips for support.

Significance: This is a great beginning to pelvic floor body awareness through breath—an exercise that can be utilized during labor for paced release and pushing.

2. Baddha Konasana (Bound Angle Pose)

Purpose: Opens hips and circulates blood into the pelvic area.

How to Practice: Sit with soles of the feet together and knees falling outward. Use a block or bolster under each thigh for support. Gently focus on the pelvic floor, coordinating with breath.

Modification: Use a bolster behind the back for upright sitting if lower back feels strained.

Significance: This pose is ideal for all trimesters and helps the practitioner learn to release tension from the pelvic area.

3. Malasana (Garland Pose)

Purpose: Opens the pelvic outlet, strengthens legs and lengthens elasticity in the pelvic floor.

How to Practice: Squat, feet slightly turned out. Bring palms to heart and press elbows into knees. Spine is long.

Modification: Sit on block or low bolster for support. Have a wall nearby for balance.

Significance: This is a traditional birthing position in most cultures. It prepares the body for labor by promoting openness and downward flow of energy (Apana Vayu).

4. Bridge Pose (Setu Bandhasana) – Supported

Purpose: Engages glutes and activates pelvic floor muscles with awareness.

How to Practice: Lie on your back with hips and knees bent and feet hip-width apart. As you inhale, lift the pelvis; as you exhale, draw up slowly through the pelvic floor. Support with a block under the sacrum.

Modification: Always use a bolster or block and avoid in the third trimester if lying on your back is uncomfortable.

Significance: Assists in developing strength and functional connection to the pelvic floor, particularly in the second trimester.

5. Cat-Cow with Pelvic Floor Activation

Purpose: Enhances mobility of the spine and synchronizes breathing with pelvic floor movement.

How to Practice: On all fours, inhale while arching the back (cow) and releasing the pelvic floor. Exhale while rounding the back (cat), lightly lifting the muscles of the pelvic floor.

Modification: Place a blanket under knees and wrists for cushioning.

Significance: Teaches rhythmic engagement and release of the pelvic floor, which mirrors the flow of labor contractions and rest.

Breath as a Tool for Pelvic Floor Awareness

The breath is perhaps one of the most potent tools for pelvic floor awareness. Diaphragmatic breathing of deep breaths massages the pelvic floor and conditions it to move in harmony with inhalation and exhalation. Awareness of the breath calms fear and anxiety and invites the practitioner into greater body trust of her body’s innate birthing intelligence.

Promote the employment of gentle Ujjayi breathing or plain nasal inhalation and exhalation while practicing asana in order to remain attuned to inner sensations.

Safe Practice Guidelines

Avoid prolonged breath holds, excessive core engagement, or intense pelvic floor engagement.

Prioritize awareness over intensity—less is more.

Employ generous use of props to ensure comfort and ease in postures.

Always promote listening to the body’s cues and resting whenever necessary.

Conclusion

Pelvic floor awareness in yoga is not about strength—it’s about intelligence, subtlety, and surrender. By developing awareness in a conscious and compassionate manner, pregnant practitioners are more ready for labor, empowered in birthing, and stronger in their postpartum recovery.

Ultimately, yoga provides more than physical conditioning; it provides faith in the body’s own intuition. When breath, perineum, and mind are in synchronization, birth is not only a physical process—but a mindful transmutation.