Yoga for Pelvic Floor Dysfunction: Best Poses & Tips to Feel Better

Katja Wickström

May 6, 2025 •Reading time: approx. 14 minutes

If you've ever felt like your body is holding tension in all the wrong places — your hips, your lower belly, or deep inside where it's hard to explain — you're not alone. Recent studies reveal that at least 32% of women experience pelvic floor disorders.

Tight pelvic floor muscles, for instance, can show up in surprising ways: leaking when you laugh or sneeze, deep aches during your period, lower back pressure, or even pain during sex.

While the usual advice, like doing more Kegel exercises, might help, it's not always enough, especially for many women dealing with endometriosis, postpartum recovery, or unexplained pelvic pain.

In many cases, the missing piece is learning how to release tension and support the pelvic floor holistically. That's where yoga for the pelvic floor comes in. When done correctly, yoga can help you reconnect with your body, strengthen your pelvic floor muscles, and improve muscle recovery.

In this piece, we will explore key areas of concern such as:

What the pelvic floor is
Why yoga works for pelvic health
Key yoga poses for improving pelvic floor strength and relaxation
Simple breathing exercises for pelvic floor function
How to start practicing safely from home

Whether you're new to yoga or already working with a pelvic floor therapist, you'll find these yoga poses and tips in this guide helpful.

What is the Pelvic Floor?

The pelvic floor is a group of muscles shaped like a bowl at the bottom of your pelvis. These muscles stretch from the pubic bone at the front to the tailbone at the back. They support your uterus, bladder, and bowel and are also key players in core strength, stability, and bladder control — especially important for pregnant women.

You've probably heard a lot about "weak pelvic floor," which refers to muscles that are too loose, potentially leading to bladder leakage or a feeling of heaviness.

However, we don't often hear about the opposite — pelvic floor tightness, which occurs when the muscles are tense, overactive, and difficult to relax.

When the pelvic floor muscles are tight or weak, issues like pelvic pain, urinary incontinence, difficulty with bowel movements, and sexual health problems can arise. They show up in the following ways:

Leaking when you cough, laugh, or engage in physical activities
Lower back pain that doesn't go away
Painful sex or discomfort when inserting a tampon
Cramps or flare-ups from endometriosis

Thankfully, yoga poses can help.

Why Yoga Poses Improve Pelvic Health

Because the pelvic floor is composed of muscles, it requires the same elements that all muscles need: mobility, strength, and the ability to relax. This area is deeply connected to your breath and nervous system, which is where yoga is necessary.

The correct yoga poses will help:

Build stability, support, strength, and relaxation, which helps improve pelvic pain and protect the pelvic organs.
Manage conditions like urinary incontinence and pelvic organ prolapse by improving control and awareness.
Incorporate deep breathing, one of the most essential diaphragm exercises you can do to massage your nervous system.

These breathing exercises, gentle stretches, and intentional movements can help regulate tension in the pelvic floor. It is also a safe and supportive practice for pregnant women seeking to reduce pelvic floor pressure through breathing and gentle movement.

Real Stories: How Yogaia Helped Women Reclaim Their Pelvic Health

"I’ve been attending pelvic PT for many months now and have been experiencing significant pain in my lower back/sacrum. After finishing this class I’m pain free for the first time in months. — Melissa, after Lower Back Rescue class

I just loved this! Special thanks for the reminder to keep the pelvic floor engaged. It is such an important group of muscles, especially for us who’ve given birth." — Maija, after Yoga For Runners class

Key Yoga Poses to Strengthen the Pelvic Floor

These gentle yoga poses are designed to activate your deep core and pelvic floor muscles without putting too much strain on your body. Aim to hold each pose for 5–10 slow breaths (about 30–60 seconds), or repeat them gently for a few rounds, depending on how you're feeling.

To deepen the engagement of your pelvic floor, try activating Mula Bandha—often described as a gentle lifting of the muscles at the base of your pelvis, similar to the sensation of stopping the flow of urine. Practicing this subtle contraction during the poses can help strengthen the pelvic floor over time.

Mountain Pose (Tadasana)

How to do it:

Stand tall with your feet hip-width apart.
Lift your toes, spread them, and lower them to the mat.
Ensure your body is in a straight line, engaging your core and abdominal muscles to maintain good posture.
Let your arms stay beside you.
Breathe naturally.

Duration: 30–60 seconds

Pro tip: When paired with “Mula Bandha” the so-called root lock, the pelvic floor is contracted and lifted toward the spine. It will help to maintain a healthy pelvic floor.

1. Bridge Pose (Setu Bandhasana)

Lie on your back with knees bent, feet flat, and hip-width apart.
Rest your arm alongside your body with your palms facing down.
Inhale and lift your hips slowly off the floor. Ensure your feet and palms are pressed onto the floor.
Hold yourself at the top, then slowly lower back down.

Duration: Go for five breaths or repeat 3–5 times

Pro tip: When paired with diaphragmatic breathing, the bridge pose can be beneficial for improving awareness in the pelvic region and managing symptoms like urinary incontinence.

2. Triangle Pose (Utthita Trikonasana)

Stand with your feet widely apart.
Turn your right foot towards the end of your mat at a 90° angle, and then turn your left foot slightly inward.
Stretch your arms out to your sides, forming a T shape with your palms facing downward.
Bring your right hand down towards your right shin, and stretch your left arm up to the sky.
Ensure you do not lean forward and then breathe.

3. Deep Squat

Stand with feet slightly wider than hips, toes pointing out.
Put your hands together in a praying position.
Bend your knees and sink into a deep squat.
Keep your heels on the ground while squatting.
Keep your gaze ahead.
Slowly rise.

Duration: 5–8 breaths

Effective Yoga Poses to Loosen the Pelvic Floor

Child's Pose (Balasana)

Kneel on your mat with your big toes touching each other, and then spread your knees.
Sit back onto your heels and stretch your hands forward.
Rest your forehead on the ground or your mat.
Breathe in and breathe out as deeply as you can.

If your thigh muscles are too tight to open your hips comfortably, use pillows or yoga blocks for support.

Duration: Stay for 1–3 minutes.

Happy Baby Pose (Ananda balasana)

Lie on your back and bring your knees toward your chest.
Hold the outsides of your feet or your big toe if that's easier.
Gently pull your knees toward your armpits.

Duration: 1–2 minutes.

Cat-Cow Pose (Marjaryasana-bitilasana)

How to do it:

Start on all fours with your wrists under your shoulders and knees under your hips.
Inhale as you arch your back, drop your belly, and lift your tailbone and chest.
Exhale as you drop your head, round your back, and tuck your tailbone.
With each exhale, gently engage your pelvic floor.
Ensure to move and breathe slowly.

Duration: 5-10 breaths (about 1–2 minutes)

Yoga Poses to Relieve Pelvic Pain

These poses help to soothe the nervous system and reduce discomfort.

Legs-Up-the-Wall Pose (Viparita Karani)

How to do it:

Lie sideways close to a wall, and then swing your legs up.
You can rest your arms comfortably by your sides or on your stomach.

Duration: 5–10 minutes.

Pelvic Tilts

How to do it:

Lie down on a yoga mat with your knees bent and the soles of your feet on the floor. Let your arms rest by your side.
Inhale. Exhale.
As you inhale, press the tilt forward.
As you exhale, gently press your lower back onto the ground.

Duration: 1 to 2 minutes.

Knee-to-Chest Stretch

How to do it:

Lie on your yoga mat with your legs stretched forward and your hands to the back.
Gently draw one knee to your chest.
Use your hands to hold your shin, knee, or the back of your thigh.
Breathe in and breathe out comfortably.
Hold the pose for a minute and switch to the other leg.

Yoga Breathing Exercises for the Pelvic Floor

Breathing is a key component of pelvic floor health, and the following exercises can help support it.

Diaphragmatic Breathing (Belly Breathing)

When we breathe, we don't use our lungs to full capacity. Deep breathing, especially diaphragmatic breathing, allows you to fully engage your lungs and pelvic floor muscles. This happens because you take conscious, deep breaths with your diaphragm.

How to do it:

Sit or lie down comfortably.
Place one hand on your belly and the other on your chest.
Take a deep breath through your nose and feel your belly rise; try not to move your chest.
Exhale slowly through your mouth or nose and let your belly soften back down.

Duration: Do this for 5 minutes.

As you breathe deeply, notice how your breath not only expands your belly but also creates subtle movement around your pubic bone and lower abdomen, helping to release tension and build awareness in the pelvic region.

Want to explore a deeper breath-based yoga style that focuses on internal healing and emotional release? Check out The Ultimate Guide to Healing Through Breath and Movement.

How to Start Yoga for Pelvic Floor Health Safely (and What to Avoid)

If you're starting pelvic floor exercises for the first time, it's normal to have questions. "Is this safe for my pelvic muscles?", "Should I do more strong poses?", "Are stretches better?"

One of the benefits of yoga is that you don't have to do much to see a noticeable difference. Just be consistent with your practice and be kind to your body.

Here's how to make the most of your journey:

Start Slow and Keep it Simple

You won't be flexible on the first day or week. You don't need to know all the poses. Begin with short sessions that focus on specific areas you're trying to improve. Practicing yoga for just 10 to 15 minutes, three times a week, is a great way to start building a consistent routine.

Pro tip: Practice at the same time each day. It could be before bed or when you wake up. That routine makes it easier to stay consistent.

Follow Pelvic Floor-Informed Instructors

The pelvic floor is a sensitive area of the body. It responds best to mindful awareness, breathing, and nervous system regulation rather than force.

Instead of listening to just anyone, pay attention to instructors who are trained in pelvic floor yoga, trauma-informed teaching, or yoga for pregnant women and postpartum recovery.

At Yogaia, we have teachers who specialize in pelvic floor muscle training. They'll guide you through gentle movements that activate and release these muscles without overloading you.

With our beginner-friendly online classes and accomplished yoga instructors, you can practice from the comfort of your own home while also improving your pelvic floor health.

Pair Yoga with Physical Therapy if Needed

Yoga is a powerful practice on its own. However, if you are dealing with chronic pelvic pain, postpartum recovery, or vaginal prolapse, it's best to pair yoga with some physical therapy.

A pelvic floor physical therapist can help determine if your pelvic floor is overactive (tight and difficult to release) or underactive (weak and in need of strengthening) and suggest further steps to support your recovery.

Together, yoga and physical therapy create a more holistic path to healing, combining mindful movement with targeted, clinical guidance.

Listen to Your Body, Not Influencers

Listening to influencers often comes with unrealistic expectations. But honestly, you don't have to touch your toes easily on your first try. Neither do you need to "push through" any pain to make progress. Instead, you should focus on each yoga posture with intention.

Yoga for pelvic floor muscle training is different from a power yoga class, so you're better off listening to a licensed pelvic floor therapist than an Instagram yoga celebrity. If a pose feels too much or too tight, don't strain your body. Instead, modify the pose, take a break, or leave it for a while. This helps prevent strain or improper form, which can aggravate symptoms.

Track How You Feel, Not Just What You Do

After each session, ask yourself these questions and note your progress in a journal.

Did I feel better or agitated?
Did I feel tension or ease when practicing? When was it?
Did my symptoms improve or worsen?
Was my breathing labored or easy?

Making these observations can lead to significant changes in your practice. You can even share these with your yoga instructor or physical therapist for a more wholesome and safe practice.

Frequently Asked Questions

Can yoga strengthen your pelvic floor?

Yes, yoga can strengthen pelvic muscles. Certain poses can activate your core and pelvic floor muscles, which, over time, build strength in those areas.

How can I tighten my pelvic floor fast?

If you're dealing with pain, leaks, or instability, it's understandable to look for a quick fix. But remember that the pelvic floor is subtle and doesn't respond to rushing. So, instead of thinking "tightness," tilt more towards support and balance.

You can begin with breathing exercises and basic yoga poses, such as those mentioned above. With a consistent yoga routine, you can improve your pelvic floor health, your breath, and your thigh muscles.

What is the best exercise to strengthen the pelvic floor?

There's no single "best" move, but some of the most effective yoga-based options include:

Bridge Pose (Setu Bandhasana) for engagement and awareness
Chair Pose (Utkatasana) to strengthen your core and pelvic floor as a unit
Breath-focused movement, like Cat-Cow, to sync breath and pelvic motion

Do squats help your pelvic floor?

Yes, but you have to do it properly.

When done correctly, squats can open up your hips and improve coordination between your glutes, core, and pelvic floor.

What weakens the pelvic floor?

Several things can contribute to pelvic floor weakness or imbalance, including:

Pregnancy and childbirth
Chronic straining (like with constipation or coughing)
High-impact exercise without proper core engagement
Long hours sitting, especially with poor posture
Stress and trauma, which can cause subconscious clenching or disconnection

Final Thoughts

Pelvic floor dysfunction can cast a shadow on your everyday life through unpredictable leaks, nagging pains, and discomfort during simple tasks. Thankfully, yoga can be a holistic solution. By combining tension-relieving breathing techniques and gentle asanas to improve mobility, yoga helps your pelvic floor to heal from the inside out. It takes time, but you can do it with a community holding your hand.

Here’s what one user had to say after a Yogaia flow class:

An excellent class! My body got a lovely dose of movement, and my mind felt relaxed. The connection between the pelvic floor support and the soles of the feet was an amazing aha moment! Thank you! — Kirsi, after a flow class

At Yogaia, our certified instructors customize every pose to meet your needs, whether you're navigating recovery from childbirth, menopause, an injury, or chronic pelvic pain. In our regular live classes, you can ask questions in real-time and receive personalized adjustments to ensure each movement supports your pelvic floor health.

And because we know that starting something new can feel daunting, we're offering a 14-day free trial, in addition to the poses above, so that you can explore our pelvic floor-focused classes at no cost.

Ready to feel stronger and more confident? Join your first Yogaia live class today to experience gentle, adaptive movements and the support of a community that understands exactly what you're going through.