Trust the Process: What it Means to Lift Your Pelvic Floor

The pelvic region of the body is an extremely important area to be aware of for not only the yoga practitioner, but also for anyone with the interest in maintaining or improving their physical health. Many people are incredibly unaware (by unaware, I simply mean that they pay no attention to it) of this functional region. The pelvic floor in men and women is the area where the anus, genital, and sex organs reside, as well as the muscles around this area. It can also pertain to the lower belly, below the navel.

In order to lift the pelvic floor, one must engage what is referred to as Mula Bandha in the yogic texts, such as BKS Iyengar’s Light on Yoga. This is an activation of those muscles and a feeling of pulling them up and in, just as if one were trying to hold in their urine, gas, etc. In fact, this is exactly what the instructor means when he or she asks the class to lift their pelvic floor. It is indeed the very same action. Using mula bandha to support the asana from the center of one’s body will enable the distal (outer) muscles to loosen or relax, and leave more energy for the body to hold the posture using this core strength. When someone is just beginning to discover this action, they will most likely engage the muscles around the anus, genitals, and urethra, but with practice, and over time, the idea is to relax those muscles as well, but keep what is known as the perineum (the space between the anus and genitals) engaged.

Engaging this region of the pelvis allows for the yoga practitioner to increase their stability and balance, as well as works those muscles, resulting in a healthier pelvic region. This is especially helpful for women, as pelvic floor strengthening can allow for healthier pregnancy and child birthing. For men and women alike, it can help strengthen the organs for elimination, resulting in healthier bowel habits. This action helps build core/ abdominal strength, allows for longer holds in postures, and protects and cares for the lower muscles of the back.

In Light on Yoga ('the yoga bible'), as well as other texts, Mula bandha is said to amplify energy, strength, endurance, and vitality, as well as to expand one’s awareness and mental clarity. Mula bandha should be engaged in most yoga postures, but not strained while holding their breath. The contraction can be engaged anywhere between 15 and 100 percent (slight or full) and can be kept engaged for as long as possible, or can be pulsed with the breath over time. The postures that this action most benefits are back bending postures such as full wheel, cobra, bridge, up-dog, boat, king pigeon, and camel. It is also important in inversions such as head stand, hand stand, forearm stand, and shoulder stand. Livestrong dot com also mentions that these poses, performed in unison with the Mula Bandha engagement, can help strengthen and improve the health of the lower abdominal and pelvic region.

Next time you attend a yoga class, remember to lift your pelvic floor! Even if you forget, the chances are great that your teacher will remind you.

If you notice anything different or have any insights, please feel free to share them with me.

King Pigeon Pose: