5 Important Yoga Modifications for Pelvic Organ Prolapse
Many women experience pelvic organ prolapse (POP) throughout their lives. POP is a specific type of pelvic floor dysfunction (PFD) where organs within the pelvis, like the bladder or uterus, descend from their usual position and put pressure on the vaginal wall. This can cause a range of uncomfortable symptoms and can significantly impact a woman's quality of life.
Fortunately, yoga can be a powerful tool for strengthening the pelvic floor muscles and managing POP symptoms. However, some traditional yoga poses can actually worsen prolapse. In this post, we will explore what pelvic organ prolapse is, who it affects, and offer five important yoga modifications for safe and effective practice with POP.
What is Pelvic Organ Prolapse (POP)?
Pelvic organ prolapse occurs when the muscles and connective tissues that support the pelvic organs weaken or become stretched. This weakening allows the organs to descend from their normal position and put pressure on the vagina. Doesn't sound too pleasant, does it? The severity of prolapse can vary, with some women experiencing only a mild bulge or sensation of heaviness, while others may have organs visibly protruding from the vagina. It is not something any of us would like to experience, however, this is a very common condition among women.
What Causes Pelvic Organ Prolapse?
Several factors can contribute to pelvic organ prolapse, including:
Childbirth: Vaginal delivery, especially with large babies or multiple births, can weaken the pelvic floor muscles.
Age: As women age, the natural production of estrogen decreases, which can lead to a weakening of pelvic floor tissues.
Chronic straining: Activities that involve heavy lifting or straining during bowel movements can put additional pressure on the pelvic floor.
Weight: Excess weight can increase the pressure on the pelvic organs.
Connective tissue disorders: Conditions like Ehlers-Danlos syndrome can weaken connective tissues throughout the body, including those in the pelvis.
Symptoms of Pelvic Organ Prolapse
The symptoms of POP can vary among women depending on the severity of the condition and the organs involved. Some common symptoms include:
A feeling of heaviness or pressure in the pelvis
A bulge or lump in the vagina
Difficulty urinating or starting a stream
Urinary leakage (stress incontinence)
Incomplete bladder emptying
Difficulty having bowel movements
Pain during intercourse
Who is Most Affected by Pelvic Organ Prolapse?
Pelvic organ prolapse is a relatively common condition, with some studies suggesting up to 50% of women over the age of 50 will have some sort of POP. However, POP is more likely to occur in women who have had children, are postmenopausal, or have risk factors like chronic straining or being overweight.
Important Yoga Modifications for Pelvic Organ Prolapse
While yoga for the pelvic floor can be a beneficial practice for women with pelvic organ prolapse, it's crucial to modify certain poses to avoid putting additional strain on the pelvic floor. If you are attending group yoga classes and suffer from POP it is important that you are aware of these modifications so you can modify certain postures yourself during classes. Here are five key modifications to consider:
1. Avoid Deep Squats and Forward Bends with Wide Legs
Traditional and very popular poses like Malasana (Garland Pose) and Prasarita Padottanasana (Wide-Legged Forward Bend) can put downward pressure on the pelvic floor. Instead, consider:
Supported Squats: Perform squats with a chair behind you, gently lowering yourself until your buttocks barely touch the seat.
Narrow Stance Forward Folds: Modify Prasarita Padottanasana (Wide-Legged Forward Bend) by keeping your feet hip-width apart and hinging at the hips rather than rounding your back.
2. Modify Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is probably THE most common yoga pose, but for women with POP, it can increase intra-abdominal pressure. A safer option is:
Wall Dog: Stand with your feet hip-width apart, facing a wall. Place your hands shoulder-width apart on the wall, slightly above shoulder height. Lean your body towards the wall, keeping your heels flat on the floor.
Down-Dog with Caution: Maintain a bend in the knees, increase the breath into the whole ribcage, and avoid upper ab gripping and bearing down. A posterior pelvic tilt might be helpful, but AVOID if you feel increased pressure.
3. Be Cautious with Inversions
Certain inversions like Shoulderstand (Sarvangasana) can be helpful for some women with POP by alleviating pressure on the pelvic floor. However, for others, it may worsen symptoms. It's best to:
Consult with a healthcare professional or yoga therapist experienced in POP before attempting inversions. You can book a free consultation with me to get personalized guidance on your
4. Avoid Uddiyana Bandha (Belly Lock)
Uddiyana Bandha is a core engagement technique used in some advanced yoga practices. It involves drawing the navel deeply inwards towards the spine. This can put extra pressure on the pelvic floor and should be avoided by women with POP.
5. Focus on Gentle Strengthening and Breathwork
Yoga offers a variety of gentle poses that can help strengthen the pelvic floor muscles without causing strain. Focus on poses that engage the core and pelvic floor without creating downward pressure. Additionally, prioritize deep, mindful breathing throughout your practice.
I offer weekly online gentle yoga, chair yoga and monthly yoga for the pelvic floor classes which are all suitable for women with POP. Check out my class calendar (and use code FLOURISHFREEYOGA to get your first class free!).
Additional Considerations
Listen to your body: It's crucial to pay attention to your body's signals during your yoga practice. If you experience any pain, discomfort, or worsening of POP symptoms, stop the pose and modify or rest.
Start slow and gradually progress: Don't try to jump into advanced yoga poses. Begin with gentle modifications and gradually increase the intensity of your practice as your strength and coordination improve.
Work with a qualified pelvic floor therapist: A pelvic floor therapist with experience in pelvic floor dysfunction can create a personalized yoga practice that is safe and effective for managing your POP. Book a free consultation with me here!
Consider pelvic floor exercises: Pelvic floor exercises, including Kegels, can be a valuable addition to your yoga practice for strengthening the pelvic floor muscles. Try out my free 7-day pelvic floor challenge!
Pelvic organ prolapse can be a challenging condition, but yoga can be a powerful tool for managing symptoms and improving overall well-being. By incorporating the modifications mentioned above and working with a qualified healthcare professional or yoga therapist, you can develop a safe and effective yoga practice that supports your pelvic health.
Remember: This blog post is for informational purposes only and should not be taken as medical advice. Always consult with your doctor before starting any new exercise program, especially if you have a pre-existing medical condition like pelvic organ prolapse.
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