Yoga, Breath, and Balance: How the Pelvic Floor Shapes Your Flow
Yoga and the Pelvic Floor — What Every Yogi Should Know
You show up to class.
You roll out your mat.
You start to move and breathe…
And maybe — without even realizing it — your pelvic floor is working against you.
If you’re a yogi (newbie or seasoned), your pelvic floor plays a surprising role in your practice. This deep group of muscles isn’t just about peeing or giving birth — it’s part of your core, your breath, and your balance.
And if something’s off in this area, it can show up in your flow (and your life) in ways you might not expect.
Let’s dive into what every yogi should know about the pelvic floor — especially if you want to deepen your practice and protect your body.
What IS the Pelvic Floor, Anyway?
The pelvic floor is a sling of muscles at the base of your pelvis. It supports your bladder, uterus/prostate, and rectum — and works with your diaphragm, abs, and back muscles to stabilize your trunk.
It also helps regulate pressure when you breathe, lift, twist, jump, and flow.
In yoga, that means your pelvic floor is involved in:
Balance poses like Tree or Warrior III
Core work like Boat pose or Plank
Transitions that require control and coordination
Breathwork like Ujjayi or diaphragmatic breathing
But here's the catch: these muscles can become too weak or too tight. And when that happens, it throws off your entire core system.
Common Clues Your Pelvic Floor Might Be Out of Sync
Even if you’ve never had a baby, you can experience pelvic floor dysfunction. Here are some common signs:
Leaking during yoga (even a little!)
Low back, hip, or sacroiliac (SI) joint pain
A sense of heaviness or pressure “down there”
Constipation or straining during BMs
Pain or discomfort in poses that require deep hip opening or core engagement
Tight pelvic floor? You might grip your glutes and clench your jaw — not exactly zen.
Weak pelvic floor? You might struggle to stabilize in balancing poses or feel wobbly in core work.
How Yoga Can Help (and Sometimes Hurt)
Yoga can be incredibly supportive for pelvic floor health — when done with awareness. Many yogis unknowingly:
Over-recruit their pelvic floor (hello, constant Mula Bandha!)
Mistake tightness for strength
Breathe shallowly or hold their breath during effort
Push into “deep” poses without support or control
The good news? You don’t need to overhaul your entire practice — just tune in and adjust.
Tips for Pelvic Floor-Aware Practice
Focus on the Exhale for Effort.
Lifting? Balancing? Transitioning to Chaturanga? Exhale as you move — this helps recruit your deep core and coordinate with your pelvic floor.Don’t Clench!
If your glutes, abs, or pelvic floor are always “on,” try softening. See what happens when you back off 10%. Relaxing is just as important as strengthening.
Use Your Breath.
Inhale = pelvic floor expands.
Exhale = pelvic floor gently lifts.
Let your breath lead your movement — especially in core work or twisting poses.Skip the Kegels... for Now
If you already hold tension, adding more contractions might make things worse. Strength starts with coordination, not clenching.
Ready to Take the Next Step?
If you want to feel more confident on your mat (and off), consider joining us for Pelvic Floor Fitness — a small-group, yoga-inspired movement class held at Flow House Yoga in Galloway.
We combine mindful movement, education, and laughter to help you reconnect with your core and pelvic floor — no experience needed!
🧘♀️ Spots fill fast — sign up here:
Pelvic Floor Fitness at Flow House Yoga
Whether you’re a yoga newbie or longtime teacher, your pelvic floor deserves some TLC. Let’s build awareness, strength, and flow — from the inside out.
