Exercise the pelvic floor with yoga

Yoga harmony for body, mind and soul

Many fitness enthusiasts train with special exercises from the yoga-Practice strength, endurance, muscle building, while at the same time the exercises also have a relaxing effect on the body.

• This relaxation is also noticeable in everyday life, work and family life, so that certain exercises are suitable for incorporating into any previous work-out. Most of all that training the pelvic floor can be effectively completed with yoga.
• There are many different styles of yoga, all of which, however, have the same goal, namely through Concentration and tension and relaxation of the physical and mental-spiritual forces become better and more comprehensive feel. This relates to all areas of human life.
• Many too fitness-Courses, Pilates workshops, wellness oases integrate certain exercises so that, above all, training is gentle and healthy, instead of rushed and with the wrong posture. Accordingly, when practicing yoga exercises for the pelvic floor, it is important that you listen into your body and feel into it, so that you Learn a new body awareness through this gentle training during the exercises and this also in the choice of food and nutrition consider. In this way you will gain a new attitude towards life through yoga and the positive effects, eat healthier, do without Stimulants such as alcohol and nicotine, so that you always have more energy that you can use every time to achieve your goals can implement. The increasing concentration also makes a positive contribution.
  instagram viewer

Exercise the pelvic floor effectively and gently.

In particular, the pelvic floor can very often not be addressed and trained with conventional fitness equipment. For this purpose, the practice of yoga has a few exercises ready, one of which you can do specifically for a gentle work-out in this area. In addition, the yoga exercise helps to relieve bladder weakness, so that the often untrained but important supporting apparatus of the pelvic floor can better support the organs.

1. Lay down with that move flat on your yoga or fitness mat.
2. Bend your knees so you can bend your legs comfortably. Your feet are positioned flat on the floor, the distance should be for the yoga exercise with respect to of the pelvic floor should be less than shoulder width. You can place your hands on your chest or on the area to be trained below the navel, this often optimizes the execution of the exercise.
3. Now just lift your hips slightly and hold this tension for approx. 5-10 seconds as if you consciously avoid urinating or stop. The part of the pelvic floor to be trained represents exactly this movement with the inner tension.
4. Relax In turn, by lowering the pelvis to the starting position and holding approx. Pause 2-3 seconds before you finally complete this yoga exercise for the pelvic floor a total of 10 times.

Performed daily, this exercise can train your pelvic floor very specifically, so that this part has more strength and the internal organs are also better held. In this exercise you should forego any strength, it is more about concentration and tension and relaxation through small movements.