Core Activation Part I: The Pelvic Floor

David Procyshyn
Instructor David Procyshyn
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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

Hhersh14 3 weeks ago

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 3 weeks ago

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@g... 4 years ago

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...

David Procyshyn 4 years ago

Hi there! Yes, you want to learn to engage the pelvic floor without tensing the glutes. All I can say is it to keep practicing! This video series shows you what to focus on, so if you keep doing it, it will come with time.
Cheers,
David

Sprucie 4 years ago

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

David Procyshyn 4 years ago

Yes, it's the same muscle as in Kegel exercises. Do you understand how to activate it now?

David
DoYogaWithMe Founder

Sprucie 4 years ago

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 4 years ago

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 4 years ago

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 6 years ago

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.