Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

Yoga has been a part of my life since 2008. My journey began with casual sessions—following YouTube videos or attending the occasional class. As I deepened my practice, I explored foundational poses, learned from different instructors, and gradually built a routine. After graduating from PT school and moving in with my now-husband, I found myself with ample alone time due to his unconventional work schedule. With no kids yet and lots of solitary hours to fill, yoga became my outlet for self-discovery and inner peace.

Discovering Comfort in Solitude Through Yoga

Alone time didn’t come naturally to me. I had never been one to embrace silence or find comfort in stillness. But yoga changed that. I began to enjoy these quiet moments and the opportunity to tune in to my physical, mental, and emotional state. Through yoga, I gained mobility and strength, while also embracing mindfulness and self-connection.

As life progressed, I continued my yoga practice through two pregnancies and postpartum recoveries. However, my approach evolved significantly after my first child. Before becoming a pelvic floor physical therapist, I sought pelvic floor therapy myself, which led to a career shift. The knowledge I acquired in pelvic health has been pivotal in refining my yoga techniques, improving my balance, and ensuring the safety of my pelvic floor during poses.

The Power of Breath in Yoga and Pelvic Health

One of the key insights I’ve gained is the connection between breathing and pelvic floor function. Traditionally, yoga cues suggest relaxing on the exhale, but the pelvic floor doesn’t operate that way. The pelvic floor muscles actually relax on the inhale. So, I encourage you to try this: next time you’re resting in savasana, consciously relax your pelvic floor on the inhale and allow that relaxation to flow through your exhale.

Engaging the Core for Stability and Strength

One of the standout benefits of yoga is its emphasis on core engagement. The core muscles play a vital role in stabilizing the body, supporting the back, and alleviating pressure on the pelvic floor. However, proper engagement is crucial. The core is composed of various muscles that must be balanced in strength and length to function optimally.

Reflecting on my earlier yoga practice, I realized I had been asking too much of my pelvic floor while unknowingly neglecting the proper activation of my lower abdominals. This imbalance meant that I was compensating with other muscles, which weren’t designed to take on those roles.

The Lift You Need to "Fly" in Yoga

The lower abdominal muscles provide the lift needed to alleviate pelvic floor pressure and create a sense of lightness in your movements. These muscles are essential for advanced inversions like crow pose and headstands, but they’re equally important for maintaining stability in everyday poses like lunges, warriors, planks, and even easy seated positions.

Mindful Movement and Alignment Tips for Your Next Yoga Practice

As you flow through your next yoga session, keep these tips in mind:

1. Inhale to Relax: Pay attention to your breath and try relaxing your pelvic floor on the inhale, continuing that relaxation through your exhale.

2. Engage Your Core Properly: Focus on engaging your lower abdominals to provide support and lift, especially during transitions and standing poses.

3. Assess How You Feel: Take note of how supported and stable you feel during poses like plank, downdog, and warrior. Do you feel grounded, or are you fighting gravity to stay upright?

By becoming more in tune with your core and pelvic floor, you’ll find greater ease and strength in your yoga practice.

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With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)