By: Janira Ramirez Melo; owner of Radiant Heart Yoga

As a yoga teacher with specialized training in prenatal yoga, I’ve come to deeply appreciate the
profound connection between our breath, our body, and our pelvic floor. The pelvic floor is an often-
overlooked area of the body, yet it plays a crucial role in core stability, bladder health, and even
emotional well-being.
Yoga, in its essence, is about mindful movement, deep breathing, and connecting to the present
moment—qualities that are incredibly beneficial for pelvic floor health. Through breath and movement,
yoga helps us cultivate awareness and strength in this vital area, whether we’re working to strengthen
or relax these muscles.
Why the Pelvic Floor Matters
The pelvic floor consists of a group of muscles that support organs like the bladder, uterus, and rectum.
These muscles are responsible for several key functions, including controlling urinary function,
supporting the abdominal organs, and contributing to core stability.
When these muscles become weak or overactive, it can lead to issues like incontinence, pelvic pain, and
even discomfort during activities such as exercise or intimacy. As a yoga teacher, I've seen firsthand how integrating breath and movement into a practice can help address these challenges. Yoga offers a safe, gentle, and effective way to support pelvic floor health, whether you’re working on strengthening,relaxing, or simply maintaining balance.
How Yoga Supports the Pelvic Floor
Yoga’s connection to the pelvic floor goes beyond simply strengthening or releasing these muscles—it’s
about understanding and connecting with the body’s innate wisdom. Through mindful breathing and
specific poses, yoga can support both an overactive or underactive pelvic floor, providing benefits for
people at all stages of life, including pregnancy, postpartum recovery, or general pelvic floor health.
Strengthening the Pelvic Floor with Yoga
For those who experience pelvic floor weakness, yoga can be a powerful tool to help strengthen these
muscles. Poses like Warrior I, Boat Pose, and Bridge Pose encourage pelvic engagement and build the
strength necessary to support the pelvis and abdominal organs. Focusing on the breath during these
poses helps you connect with the pelvic floor in a way that’s both safe and effective.
One of my favorite ways to activate the pelvic floor in a yoga class is through Mula Bandha (Root Lock).
This technique involves gently lifting and engaging the pelvic floor muscles, which can be especially
helpful in poses that require stability and core strength.
Relaxing an Overactive Pelvic Floor
On the other hand, many people experience an overactive pelvic floor, where the muscles are constantly
contracted or tense. This can lead to discomfort, pain, and other health issues. In this case, yoga’s focus
on relaxation and deep breathing can help release tension in the pelvic area. Gentle, restorative poses
like Child’s Pose, Supported Bridge, and Supta Baddha Konasana (Reclining Bound Angle) allow the pelvic floor to relax and soften, while mindful breathing helps to calm the nervous system and reduce
unnecessary tension.
A Simple Meditation to Connect with Your Pelvic Floor
One of my favorite ways to teach my students about pelvic floor awareness is through a simple, guided
meditation. Here’s a meditation that I often share in my classes to help you connect to your pelvic floor:
Get Comfortable:
Sit on a soft prop, like a blanket or cushion, under your pelvis to provide tactile feedback. Sit up tall with
a neutral spine, ensuring ease of breathing.
Close Your Eyes:
Begin by imagining a jellyfish floating in the water. Its movement is fluid and graceful—allow your
breath to sync with its gentle movements.
Inhale:
As you inhale, visualize the jellyfish expanding, gently descending in the water. Your rib cage expands,
your diaphragm moves downward, and your pelvic floor softens, just like the jellyfish.
Exhale:
As you exhale, imagine the jellyfish gently propelling upward. The pelvic floor contracts slightly, as your
belly deflates and the diaphragm rises.
Repeat:
Continue this breathing pattern, letting the visualization guide you in connecting the breath with the
movement of your pelvic floor. Inhale to expand, exhale to gently lift.
Yoga for Pelvic Floor Health: A Holistic Approach
In yoga, we see the body as a whole. Every muscle, every breath, every movement is connected. This is
especially important when we consider the pelvic floor. Yoga gives us the tools to create balance in this
area—whether that means strengthening, relaxing, or simply becoming more aware of this crucial part
of the body.
As a teacher, my goal is always to help students build a deeper connection with their bodies. In my
classes, I encourage everyone—whether they are working on pelvic floor health or just looking to
improve their yoga practice—to tune in to their breath and the subtle movements in their bodies.
Let’s Work Together to Support Your Pelvic Floor Health
Pelvic floor health is something that can often be overlooked, but it’s crucial to our overall well-being.
Yoga offers a wonderful, holistic approach to strengthening, relaxing, and maintaining balance in this
area of the body. Whether you are pregnant, postpartum, or just want to improve your pelvic floor
function, I invite you to join me in a yoga class where we can work together to improve pelvic health,
build core strength, and create lasting change.
Because yoga is not just about the poses—it’s about breath, connection, and finding healing from the
inside out. Let's create a practice that nurtures your body and helps you feel empowered, strong, and
balanced.
Join me on the mat—let's breathe, move, and connect with our pelvic floors in a mindful, empowering
way!
- Janira Ramirez Melo
Radiant Heart Yoga & Wellness Center
2725 West Chester Pike
Broomall, PA 19008
@radiantheartbroomall
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