How To Heal Your Postpartum Pelvic Floor With Yoga
Birthing a baby is one of life's greatest blessings, but it is no joke!
All mothers will know that having a baby takes a very serious toll on your pelvic floor. However, there are many things you can proactively do to heal your postpartum pelvic floor dysfunction. Yoga is an incredible tool to have in your postpartum pelvic floor recovery toolbox.
The postpartum period is a time of immense change and recovery for new mothers, particularly when it comes to the pelvic floor. This group of muscles plays a crucial role in supporting the pelvic organs, maintaining bladder and bowel control, and healthy sexual function.
Pregnancy and childbirth significantly impact the strength and integrity of the pelvic floor muscles (unsurprisingly!!).
Healing your postpartum pelvic floor is essential for your overall well-being and happiness as you embark on the journey of motherhood. Yoga offers a gentle, effective way to aid in this recovery.
In this post, we’ll explore what happens to the pelvic floor post-childbirth, common symptoms of postpartum pelvic floor dysfunction, how yoga can support your healing, and five effective yoga poses for postpartum pelvic floor recovery and healing.
What Happens to Your Pelvic Floor Anatomically After Giving Birth
Let's explore what happens down there during pregnancy and childbirth which leads to postpartum pelvic floor woes...
During pregnancy, your pelvic floor muscles endure a serious amount of strain as they support the weight of your growing baby. The pressure increases as your baby gains weight, leading to the stretching and weakening of these muscles. When you give birth, especially through a vaginal delivery, the pelvic floor undergoes even more stress.
As the baby passes through the birth canal, the muscles and connective tissues can become overstretched, and in some cases, they may tear. Ouch!!
This damage can result in a weakening of the pelvic floor’s ability to properly support the pelvic organs, leading to various postpartum issues.
The postpartum period, often referred to as the fourth trimester, is a critical time for healing. Your body begins to recover from the immense changes of pregnancy and childbirth, but this recovery process can take time, particularly for the pelvic floor.
Even if you had a cesarean section, your pelvic floor may still be affected by the weight of the pregnancy and the effects of surgery. Understanding the changes your body has gone through can help you appreciate the importance of focusing on pelvic floor recovery during this very special time.
After giving birth, women have to suddenly care for an infant 24/7 while also having to heal themselves after such a huge physical transition. This can make it very challenging for many mothers to properly recover and heal their body after giving birth - however, with the right support and tools, it is possible!
Symptoms of Pelvic Floor Dysfunction After Giving Birth
Pelvic floor dysfunction (PFD) is a common issue for many women after childbirth, but it’s often under-discussed due to embarassment and shame. However PFD is incredibly common among ALL women, whether they have given birth or not - so let's talk about it! Symptoms can vary in severity and can significantly impact your quality of life. Some common symptoms of pelvic floor dysfunction include:
Urinary incontinence: This is the most common symptom of postpartum PFD. Urinary incontinence is the involuntary leakage of urine when you cough, sneeze, laugh, or engage in physical activity. It occurs due to weakened pelvic floor muscles that can no longer fully support the bladder.
Pelvic organ prolapse: Prolapse occurs when one or more of the pelvic organs—such as the bladder, uterus, or rectum—descends into or out of the vaginal canal. This can cause a feeling of pressure, fullness, or a noticeable bulge in the vaginal area, and in severe cases, the organs may protrude outside the vagina. Not comfortable at all but very common during the postpartum period.
Pelvic pain: Persistent pain in the pelvic region, lower back, or perineum can indicate pelvic floor dysfunction. This pain may be exacerbated by physical activity, prolonged sitting, or sexual intercourse.
Bowel dysfunction: Difficulty with bowel movements, including constipation, straining, or a sensation of incomplete evacuation, can be related to pelvic floor dysfunction. Some women may also experience fecal incontinence.
Sexual dysfunction: Pelvic floor dysfunction can lead to discomfort or pain during sex, decreased sensation, or even a fear of engaging in sexual activity due to pain or trauma associated with childbirth.
These symptoms can affect your physical, emotional, and psychological well-being, but they are treatable. Early intervention is key to preventing long-term issues and ensuring a smoother recovery.
How Yoga Can Help You Heal Your Pelvic Floor After Having a Baby
Yoga is a powerful tool for postpartum pelvic floor healing. This is because yoga for the pelvic floor integrates mindful movement, breath control, and gentle core engagement, all of which are essential for healing (that go far beyond kegels!!).
Yoga offers a gentle yet powerful approach to strengthening and stretching the pelvic floor and bringing things down there back into balance. By combining specific poses, breathwork, and relaxation techniques, you can gradually restore your pelvic floor's function and improve overall well-being with yoga.
Here’s how yoga can support your postpartum recovery... ONLY after being cleared by your clinician for exercise!
Breathwork and Diaphragmatic Breathing
One of the foundational aspects of yoga is breathwork or pranayama. Diaphragmatic breathing, where you take deep breaths into your belly and allow it to expand in all directions like a ball rather than shallow breaths into your chest, is particularly beneficial for the pelvic floor. When you inhale deeply, your diaphragm expands, creating space in your abdomen and allowing the pelvic floor to relax and expand. On the exhale, the diaphragm contracts, and the pelvic floor naturally lifts and contracts. This coordinated movement and awareness between the diaphragm and pelvic floor helps to strengthen the muscles gently over time. This is a powerful key when it comes to healing your pelvic floor dysfunction at home.
Core Engagement
The core muscles, including the transverse abdominis (the deepest layer of abdominal muscles), play a critical role in supporting the pelvic floor. Yoga poses that encourage gentle but deep core engagement can help rebuild strength in the pelvic floor without causing undue strain. It’s important to focus on low-impact poses that promote stability and alignment, avoiding any exercises that put excessive downward pressure on the abdomen or pelvic floor.
IMPORTANT: Injury can happen with ANY exercise, so it’s essential to get individualized instruction from a qualified provider prior to embarking on these exercises.
Mind-body Connection
Yoga encourages you to move with intention and awareness, which is crucial for postpartum recovery. By focusing on alignment and slow, controlled movements, you can gradually rebuild strength and stability in the pelvic floor. Everyone's postpartum pelvic floor healing journey is different! Your issues will be unique to you, and yoga can help you to figure out what is going on in your pelvic floor yourself. This is because yoga promotes body awareness, helping you tune in to how your pelvic floor feels and where in the pelvic floor things are going on. There may be spots that are tight or weak. Knowing this allows you to tailor and adjust your practice according to your needs.
5 Yoga Poses for Postpartum Pelvic Floor Recovery
Here are five yoga poses that are particularly effective for postpartum pelvic floor recovery. These poses are designed to be gentle and restorative, helping you to reconnect with your body and strengthen your pelvic floor gradually. For optimum results, all of the poses should be practiced along with the pelvic floor diaphragmatic breath we talked about above.
It’s essential to get individualized instruction from a qualified provider prior to embarking on these exercises.
1. Cat-Cow Pose
This flowing movement between cat and cow poses helps to mobilize the spine and pelvis while encouraging diaphragmatic breathing. Begin on your hands and knees in a tabletop position. On an inhale, arch your back and lift your tailbone and head towards the ceiling (cow pose), relaxing and opening the pelvic floor. On the exhale, round your back, tuck your tailbone, and drop your head towards the floor (cat pose), contracting and lifting the pelvic floor. Focus on coordinating your breath with the movement, gently engaging your pelvic floor on the exhale.
2. Bridge Pose
Bridge pose is excellent for strengthening the glutes, hamstrings, and lower back while gently engaging the pelvic floor. Lie on your back with your knees bent and feet hip-width apart, flat on the floor. As you exhale, press through your feet and lift your hips towards the ceiling, engaging your core and gently contracting your pelvic floor. Hold for a few breaths, then slowly lower back down with control, softening the core and pelvic floor. This pose helps to tone the pelvic floor muscles while also improving core stability.
3. Child’s Pose
Child’s pose is a restorative pose that allows the pelvic floor and lower back to relax fully. Begin in a kneeling position, then sit back on your heels and extend your arms forward, lowering your torso towards the floor. Rest your forehead on the mat and breathe deeply, allowing your belly to expand and your pelvic floor to release with each inhale. This pose promotes relaxation and can help relieve tension in the pelvic area.
4. Legs-Up-the-Wall Pose
This pose is ideal for reducing pelvic pressure and improving circulation, making it perfect for postpartum recovery. Lie on your back and extend your legs up the wall, forming a 90-degree angle with your body. Focus on slow, deep breaths, allowing your pelvic floor to relax completely. This pose is especially helpful for relieving swelling in the legs and promoting relaxation in the pelvic area.
5. Supine Pelvic Tilts
Pelvic tilts are a gentle way to reintroduce movement into the pelvic floor and lower back. Lie on your back with your knees bent and feet flat on the floor. As you inhale, tilt your pelvis forward, arch your lower back slightly, and open and relax the pelvic floor. On the exhale, tilt your pelvis back, pressing your lower back into the floor and gently engaging and lift your pelvic floor. This simple movement helps to mobilize the pelvic area and strengthen the deep core muscles.
Practice Pelvic Floor Yoga with me!
Every week I offer online gentle and chair yoga classes. All of which are suitable for postpartum recovery. I also offer monthly yoga for the pelvic floor classes and workshops specifically to guide you through yoga for the pelvic floor.
Join us and Flourish! Find movement, creativity, and serenity, and blossom into your highest self. Because you are amazing, and you deserve to be well as you recover from giving birth!
Find the live class calendar here!
NOTE: Use the code FLOURISHFREEYOGA to get your first class with me on the house.
When to See a Pelvic Floor Therapist
While yoga can be incredibly beneficial for postpartum pelvic floor recovery, it’s important to recognize when you might need additional specialized support. If you’re experiencing severe symptoms of pelvic floor dysfunction, such as significant pain, incontinence, or prolapse, it’s essential to consult with a pelvic floor therapist. These specialists are trained to assess and treat pelvic floor disorders through targeted exercises, manual therapy, and education.
A pelvic floor therapist can provide you with a personalized treatment plan that complements your yoga practice, ensuring that you’re addressing your specific needs. Early intervention can prevent long-term complications and help you recover more effectively. If in doubt, make an appointment with your doctor and ask for a referral.
Healing will happen!
Healing your postpartum pelvic floor is a vital part of your recovery journey, and yoga offers a gentle and holistic approach to this process. By understanding what happens to your pelvic floor after childbirth, recognizing the symptoms of dysfunction, and incorporating targeted yoga poses and breathwork into your routine, you can support your body’s natural healing process. With time, patience, and the right practices, you can restore strength and function to your pelvic floor, allowing you to fully enjoy this new chapter of motherhood for yourself and your growing family!
Beyond the Kegel Membership: Unlocking Your Pelvic Floor Power
Are you ready to take your postpartum pelvic floor health to a new level with me? Let's ditch the Kegel focus and dive deeper into pelvic floor health! The Beyond the Kegel Membership is your all-access pass to a stronger core, happier pelvic floor, and a community of supportive women for just $55 per month.
Sign up for the waitlist and be the first to know when we launch!
