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5 Yoga Postures for Pelvic Floor Strength

While most of us have heard time and time again about the importance of pelvic floor exercises for building pelvic floor strength (and bladder control), we may not be aware that there are a series of yoga postures that can provide a great support to our pelvic floor exercise program, with the added benefit of mindfulness, relaxation and improved balance.

The pelvic floor is a key set of deep muscles situated in the pelvis, running from the frontal pubic bone to the base of the spine. Shaped like a basin, the pelvic floor holds all of the pelvic organs (uterus, vagina, bowel & bladder) in place, and supports the bladder to provide control when you urinate. In addition to providing control over bladder leaks, strong pelvic floor muscles can also provide you with stronger core strength in the abs, improved sexual sensitivity, and better posture, to name a few.

The pelvic floor can lose its muscle tone & control over the bladder for a number of reasons, but most commonly as a result of pregnancy & childbirth, heavy sport & exercise regimes, the menopause, natural ageing, & prostatectomy surgeries in men.

You can rebuild the strength of the pelvic floor muscle using INNOVO®’s non-invasive, clinically proven treatment, with results in as little as 4 weeks, but these 5 yoga postures provide a great, calming support by helping to naturally activate and strengthen the pelvic floor muscles in between your INNOVO® treatment.

Take five at home, breathe deeply and give these poses a go:

Mountain pose (Tadasana)

Start by standing, with your feet hip distance apart with your hands resting at your sides. Place a yoga block (or a thick book or pillow) between your thighs. Engage your inner thighs and try to lift the brick upwards.

Chair Pose (Utkatasana)

Start in Mountain Pose (the posture above), with your arms together and stretched out in front of you (parallel to the floor), with the tips of your fingers lengthened towards the opposite side of the room. Bend your knees, keeping your back as straight as possible, and push your hips back into a squat, as though you’re sitting down into a chair. Keep your heels connected to the floor, without your hips dipping any lower than your knees. Hold the posture for a couple of breaths. Try to lift your pelvic floor upwards, as though you were trying to hold in a wee. Straighten up again slowly. Repeat as many times as you feel comfortable.

Warrior II (Virabhadrasana II)

Starting in Mountain Pose, step your right foot forwards (with your front & back foot about 1 metre apart). Lift your arms straight out to the sides so they are parallel to the floor. Keep your right foot straight, but turn your left foot out slightly so that your toes are pointing away from your body. Bend the right knee over the right ankle, keeping your left leg straight. Tighten your tummy as though you are pressing your belly button to your spine, and pull up the pelvic floor as we did in chair pose. Hold for about 30 seconds, then straighten the right leg. Hold and repeat as many times as you feel comfortable, and then try on the other side.

Happy Baby (Ananda Balasana)

Place a yoga matt or thick towel down flat on the floor. Lie on the matt on your back, and draw your knees in to your chest. Hold on to your knees, inhale deeply & exhale. Grab the outside edges of your feet, or wrap your index and middle around your big toes, and pull your knees (bent) out to the side, trying to pull the knees as closely to the floor as you can without causing any discomfort. Pull your feet back with your hands.

Tighten your tummy as though you are pressing your belly button to your spine, and pull up the pelvic floor as we did in chair pose. You can rock from side to side to give your back a lovely massage. Hold for as long as you feel comfortable, then release your legs straight to the floor gently, with your arms at your side to relax.

Locust pose (Salabhasana)

This posture works both the glutes, buttocks & the pelvic floor – 3 for the price of 1!

Lie on your matt or towel flat on your tummy, with your legs together and your arms at your sides. Rest your nose & forehead gently on your matt. Inhale and lift your head, chest, arms, knees and feet off the floor. Squeeze your tummy muscles, glutes & buttocks to help lift everything up off the floor. Keep your legs straight out, hold for about 30 seconds, and then gently release back down. Repeat as desired.


The wonderful thing about these postures is that they are simple to do at home, and by focusing on your breath, being mindful, and connecting with your body, you’re able to zone out & disconnect from the stresses of the day. Follow these postures with a 30 minute INNOVO® session each day for the ultimate relaxation, and see a significant improvement in leaks in as little as 4 weeks*.  

Try INNOVO® today and join thousands who are now leak free thanks to INNOVO®!

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Related articles

*Soeder S, Tunn R. (2012) - Neuromuscular Electrical Stimulation (NMES) of the Pelvic Floor Muscles using a Non-Invasive Surface Device in the Treatment of Stress Urinary Incontinence (SUI); A Pilot Study. IUGA Poster Presentation Conference, Dublin, Ireland (2013).

Images of postures courtesy of The Yoga Journal -

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