Work on the ROOT cause, of good health

The pelvic floor is one of a significant muscle of our body’s core. To state that it is the essence of our very being, is not an understatement.  The foundation of all movement, balance, stability and flexibility begins in the pelvis. Both men and women have a pelvic floor. Yup you read it right, it is not just the women’s health issue.

What is Pelvic Floor:-

In women, the pelvic floor is the muscles, ligaments, connective tissues and nerves that support the bladder, uterus, vagina, and rectum and it help these pelvic organs function.

In men, the pelvic floor includes the muscles, tissues and nerves that support the bladder, rectum and other pelvic organs.

What is Pelvic Floor Dysfunctions:-

Pelvic floor dysfunctions refers to a wide range of issues that occurs when muscles of the pelvic floor are weak, tight, or there is an impairment of the sacroiliac joint, lower back, coccyx, or hip joint. It includes many clinic conditions, with the three most common conditions encountered like urinary incontinence and pelvic organ prolapsed.

Symptoms:-

Women

The Pelvic floor can weaken as a result of pregnancy, childbirth, cesarean section, large uterine fibroids, smoking, frequent straining during bowel movements, obesity, Having diets processed foods, menopause and hysterectomy. Even simple inactive lifestyle can lead to decreased tone, strength and Flexibility of the pelvic floor.

Men

The disorder is known as Chronic pelvic pain syndrome (CP/CPPS) in medical term. Defined as chronic pain, pressure, or discomfort localized to the pelvis, perineum, or genitalia of males, lasting more than 3 months and not due to any infection, neoplasm, or structural abnormality. Patients may also have urinary symptoms (slow, intermittent stream) and/or increased frequency or urgency. Sexual dysfunction is common.

Statics:-

Women

According to a study funded by National Institutes of Health, 10 percent of women ages 20 to 39, 27% percent of women age 40 to 59, 37 percent of women ages 60 to 79 and nearly half of women age 80 or older, are suffering from pelvic floor disorders. To say that the problem is common is an understatement. A study published in Obstetrics and Gynecology found that nearly 50 percent of all women will at some point in their lives contend with urinary incontinence, whether they ever give birth or not.

Men

Even thou A CPPS pose serious health problem, affecting the quality of life in men. Limited in depth studies exists on the same. But the symptom flares commonly in the age of 30-45 and have additional symptoms of depression, stress, and anxiety disorders.

Yoga & pelvic floor muscles

Yoga provides a holistic way of  working on the pelvic floor muscles and is a perfect place to start, especially with not much awareness of its presence in out body & unless someone had experienced health issues related to it. 

In Yogic term, the pelvic floor is called Mula bandha (Root lock). It consists of 16 muscles, who work in sync with each other as a single unit. Visualize the muscles of pelvic floor as a hammock, which hangs from the four corner of the pelvis. From your two sitting bones in the side of your hips, to public bone in front & tied to tailbone in back. 

So a yoga mat can be a perfect place to start. You can practice the below asanas specifically helpful in building pelvic floor strength. Just remember to keep your pose steady, comfortable and as per your flexibility.

1.    NAMASKAR ASANA

A)                                                                                                                

Sitting in a squat with the feet flat on the floor (Pic A-1)

Have the knees fully bent and separated at a comfortable distance.

In case you find it challenging to maintain balance in the squat position. Place a folded blanket under your hips to get better balance throughout the asana. (Pic A-2)

B)

Join the palms together in front of the chest in the prayer gesture. (Pic B-1)

Keep the arms between the knees throughout the practice.

With an inhale, using the elbows, press against the inside of the knees to separate them as wide apart as comfortable. (Pic B-2)

Open the chest, raise the chin slightly and relax the face.

Hold this position for one deep breath.

Exhale and straighten the arms and stretch them forward, draw the knees in together gently pressing on the outside of the arms. (Pic B-1)

Simultaneously press the chin towards the chest.

Hold this position for one breath.

Repeat 5-10 rounds.

2.    POORVAH UTTANA ASANA (Upward Plank pose)

For beginners:

Since the whole weight of the body in this asana is to be supported mainly by the hands and wrists.  People with weak wrist or  any neck problem should practice the same with the support of a Pillow under the head and shoulder.

Lie down on your back with both legs bend from knees and feet placed firmly on mat.(Pic-1)

Palms on the floor and arms on the side on body. (Pic-1)

Place your head, neck and shoulder on the pillow, giving a complete cushion support. (Pic-1)

Inhale and lift your hips up from the floor with arms placed on the floor. (Pic-2)

Hold position for few seconds, Keep breathing normally.

Exhale and bring hips down on mate. ((Pic-1)

Repeat 3-5 times.

Variation for regular practitioner 

Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect. (Pic-1)

Place the palms on the floor around the waist or at shoulder level, fingertips pointing away from you. Do not bend the arms. (Pic-1)

Lean back and support the weight of your body with your hands. (Pic-1)

Breathing in, raise the pelvis up, keeping the whole body straight. . (Pic-2)

Keep your knees straight and bring the feet flat to the floor. Place the toes on the ground and then sole if you are comfortable to stretch further. (Pic-2)

Let the head fall back towards the floor. People with cervical can keep the head straight gazing at their navel.

Hold the pose for few seconds and continue breathing.

As you exhale, come back to a sitting position and relax. (Pic-1)

 3.     Badhakonasana(Butterfly Pose)

Sit with your spine erect and legs spread straight out.

Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other. (Pic-1)

Interlock fingers of both hand and grab your toes tightly underneath the feet, with your hands.

Gently make an effort to bring the heels as close to the genitals as possible.

Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor, with the pressure of your elbows. Make a gentle effort to keep pressing them downward. (Pic-2)

Inhale and bring both knees up in between your chest.

One more time with an exhale bring knees down and now place both hands on your knees pushing them closer to floor, maintaining your comfort. (Pic-3)

Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.

Gently release the posture. Straighten the legs out in front of you and relax.

Note: If you are suffering from groin or knee injury, make sure you keep a blanket under the outer thighs for support. Do not perform this pose without blanket support. Also, sciatica patients should either completely avoid the pose or sit on a cushion to raise the hips.

4.    Ananda Balasana (Happy baby Pose)

Lie on your back.  With knees bend and feet on floor. (Pic-1)

With an exhale, bend your knees into your chest. (Pic-2)

Inhale and bringing both arms in between the inner thighs.  

Grip the thumb of your feet with a hook made with joining your Thumb, Index and Middle finger. (Pic-3)

Open your knees slightly wider than your torso, and bring them up toward your armpits. (Pic-3)

Position each ankle directly over the knee, with sole of feet up towards roof.  

Exhale and gently push your feet down with your hands, bringing the knees as close as possible to floor with comfort. (Pic-4)

The whole back should be placed on the mat and with every exhale make a gentle effort to bring your thighs down toward the floor.

Hold the pose steadily for 30 seconds to one minute. Then release the feet back to the floor with an exhale and rest for a few breaths.

5.    Utthanasana (Squat and Rise pose)

Stand with the feet about one meter apart and have the toes turned slightly out to the sides. (Pic-1)

Place right palm on top of left palm and let them hang loosely.

Keeping the spine straight, slowly bend the knees and lower the buttocks down about ⅓ of the way. (Pic-2)

Raise the buttocks, straighten the knees and return to standing. (Pic-1)

Keeping the spine straight, this time lower down ½ way.

Return to standing.

Finally, bend the knees and lower the buttocks down as near to the floor as appropriate.

Return to standing and relax the body.

Practice up to 5 rounds.

6. Marjariasana (Cat Stretch pose)

Sit in squatting position. (Pic-1)

Bring the knees down on mat. Raise the buttocks and stand on the knees.

Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward. (Pic-2)

Have the hands in line with the knees, so that the arms and thighs are perpendicular to the floor.

Separate the knees so that they are under the hips.

Inhale and raise the head and lower the spine to concave the middle back. Focus on bring your navel down towards the floor. (Pic-3)

Expand the abdomen, open the chest, fill the lungs and stretch the whole front body. (Pic-3)

Breathing normally, hold position for a few seconds. (Pic-3)

Exhale and lower the head and arch the back, drawing the belly button towards the spine. (Pic-4)

Simultaneously tuck the tailbone under the hips. Contract the abdomen releasing all the oxygen.

Practice 5-10 upwards and downwards movements.

Once you become aware of your pelvic floor muscle, you can practice off the mat, too. Just lift your pelvic floor with an exhaling breath by hold these muscles (imagine holding the pee), while getting up from chair or lifting the kid from the floor.

Enjoy working out on your Ground Floor