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Yoga, Mindfulness Expert - Answered on Oct 24, 2024

Pushpa R is the founder of Radiant Yoga Vibes.
In the last 10 years, she has trained over 400 people in yoga and counselled many others at corporate events.
She holds a master of science degree in yoga for human excellence from Bharathidasan University, Trichy.
Pushpa specialises in meditation, yoga for wellness and mindfulness.... more

Question by sheetal on Oct 24, 2024Hindi

please suggest uterus prolapse yoga asanas. thanks

Ans: For managing uterine prolapse, yoga can be a supportive practice to strengthen the pelvic floor muscles and enhance overall core stability. However, it is important to approach yoga gently and avoid poses that place excessive strain on the abdomen or pelvic region.

Here are some yoga asanas that can help strengthen the pelvic floor and support recovery from uterine prolapse:

1. Malasana (Garland Pose)
This deep squat helps open the hips and strengthens the pelvic floor muscles. You can use a bolster or folded blanket under your heels for support if you have tight hips. Keep your spine long and breathe deeply into the pelvic area.

2. Supta Baddha Konasana (Reclined Bound Angle Pose)
This restorative pose gently opens the hips and allows relaxation while toning the pelvic region. You can place cushions or blocks under your knees for support and to reduce pressure on the pelvic floor.

3. Setu Bandhasana (Bridge Pose)
Bridge Pose strengthens the pelvic floor, glutes, and core muscles. Be mindful not to overarch your back. Begin with gentle lifts and gradually increase height. Engage the pelvic floor as you lift your hips off the ground.

4. Mula Bandha Practice (Pelvic Floor Engagement)
Mula Bandha involves the contraction of the pelvic floor muscles. Practice this while seated in a comfortable position, or during poses like Tadasana (Mountain Pose) and Vajrasana (Thunderbolt Pose). Gently engage and release the pelvic floor muscles with controlled breathing.

5. Tadasana (Mountain Pose) with Pelvic Floor Awareness
This simple standing pose helps improve posture and pelvic floor engagement. Stand tall with your feet hip-width apart, and focus on engaging the pelvic floor while maintaining good posture. This helps in strengthening the pelvic muscles without straining them.

6. Balasana (Child’s Pose)
Child's Pose is a restorative posture that can gently stretch the lower back and relax the pelvic region. While not directly strengthening, it promotes relaxation and mindful breathing, which is crucial for healing.

7. Utkatasana (Chair Pose)
This pose strengthens the lower body and engages the pelvic floor. Keep your feet hip-width apart and ensure your knees are aligned over your ankles. Focus on engaging your pelvic floor as you hold the pose.

Additional Tips:
Avoid intense forward bends: Deep forward bends and heavy core exercises can increase pressure on the pelvic floor, which is not recommended for prolapse.
Practice pelvic floor awareness: Throughout your practice, focus on engaging the pelvic floor muscles gently.
Restorative yoga: Incorporating restorative postures with the support of props can help your body heal and restore balance.
Breathing exercises: Practice diaphragmatic breathing and pranayama techniques like Nadi Shodhana (Alternate Nostril Breathing) to promote calmness and reduce stress, which can aid in recovery.
Important Notes:
Before starting yoga for uterine prolapse, it’s essential to consult your healthcare provider or a pelvic health specialist to ensure these exercises are suitable for your specific condition. Be gentle with your body, and practice with mindfulness to avoid placing too much strain on the pelvic area.

Yoga, combined with regular pelvic floor strengthening, can be a powerful way to support your body's recovery and long-term health.

R. Pushpa, M.Sc (Yoga)
Online Yoga & Meditation Coach
Radiant YogaVibes
https://www.instagram.com/pushpa_radiantyogavibes/

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.