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Core Activation Part I: The Pelvic Floor

How do we ensure that we don't get injured when we do yoga? This Core Activation Series guides you through the step by step process of how to become aware of your core muscles, how to strengthen them and how to use them to protect your body from injury.

Comments

Existing Comments

bcuppy
bcuppy
July 28, 2022
Comment:

Hi David,

I've been using your site for years and am now learning of the importance of the pelvic floor. How should I be activating my pelvic floor during regular yoga? Should I be keeping it engaged as much as possible?

I tried this out last night in a class and noticed a marked improvement in the number of muscles stretched and also noticed a better quality release of the muscles. I'd like to know if I should continue practicing in this manner.

Thanks!

Bryan

Fiji McAlpine
Fiji McAlpine
August 4, 2022
Comment:

Hi Bryan, I am happy you found this work helpful, and as you noticed, bringing awareness to the pelvic floor can help during a regular practice. This is often called mula bandha, the root lock. It can be helpful in many poses, but may be tiring to keep engaged the entire time.

Hhersh14
Hhersh14
May 11, 2020
Comment:

Hi David,

Thank you for this series! I had been experiencing chronic pelvic pain for about a year and a few months ago was told I had hypertonic pelvic floor muscles that couldn't relax. I was seeing a pelvic floor PT until quarantine, so haven't gone in about two months, but have been doing stretches and such that they recommended.

Anyway, I have been doing yoga for a bit and was curious how to learn how to properly activate my core and strengthen the right muscles, without further contributing to my tense pelvic floor. Thoughts?

thanks again!

David Procyshyn
David Procyshyn
May 12, 2020
Comment:

Hello!

I quite honestly have never heard of that. I know many people find it difficult to activate their pelvic floor. Do you also feel a lot of tension around your abdomen? Typically pelvic floor tension goes with transverse abdominis tension.

Anyway, if that's the case then you may want to spend some time trying to relax the pelvic floor. Simply hold your attention there, lying or seated, and see if you can let go. Over time, those muscles could loosen.

dinahdecember@gmail.com
[email protected]
March 29, 2016
Comment:

Hi David! I was wondering if you could give some advice on how to lift the pelvic floor without tightening the glutes? I can barely separate the two and I believe I'm supposed to be keeping my glutes relaxed...

Sprucie
Sprucie
November 30, 2015
Comment:

Is this the same muscle as in Kegel exercises? I never quite understood those, but it sounds similar.

Sprucie
Sprucie
December 4, 2015
Comment:

Yes, I believe I do. Thank you.

Should the pelvic floor be activated at all times during yoga practice? I've been conscious of my engagement since watching this video, and quite frankly, I can't imagine! I find it hard to keep up with. It seems to get lost among the position changes, the breath, etc. Is this activation awareness something that comes with time?

David Procyshyn
David Procyshyn
April 5, 2016
Comment:

Sorry for the late reply. Yes, particularly if you are doing something strenuous, keeping the pelvic floor engaged keeps your core strong and your spine stable. It's difficult at first, but once you make it a routine it starts to feel less so.

Christopher.Smith
Christopher.Smith
September 8, 2015
Comment:

My employer offers an onsite gym and I (infrequently) attend yoga classes. As a true novice many are difficult for me, but I am getting better at following along. Sometimes the instructor mentions activating the pelvic floor. I didn't know what it was but never asked; now I know and wow what a weak muscle I have!

Thank you for answering a question I was too embarassed to ask.

mpangan
mpangan
April 26, 2014
Comment:

David, thank you for creating this awesome resource. I'm healing from a herniated disc and because of the high cost of yoga here in Yorba linda, I've been so reluctant to do yoga. Now, I hope I can heal completely with the help of this fantastic resource.