In preparing for my upcoming workshop, “Yoga and the Pelvic Floor: Anatomy, Asana, and Energetics,” I am once again in a place of digging deeper, and becoming amazed at our incredible, vital, tender, strong pelvic floors… how without certain care, our bodies do become problematic in numerous ways as a result of collapse, aging, repetitive stress, and the nature of temporal existence… but that with small, committed, simple practices, with understanding, compassion, and appreciation of our bodies, we can maintain a foundation of vibrant health. Not only do we want healthy enduring function, but we want to be able to sense, enjoy, and explore all the possibilities of this special area. What is your relationship to your pelvic floor? What comes up when you think about it? How might getting in touch and loving your body help you be more in touch and loving with others aspects of your life and world?
Here are 6 things I love about the pelvic floor, in no particular order. (What would you put on your list?)
1. The perineum! It’s so especially soft to touch, yet SO STRONG! The center of the perineum, or central tendon, is an anchoring point for all the surrounding musculature. It is a powerful epicenter of connective tissue where the following muscles insert: the deep transverse muscles of the perineum, the bulbospongiosus muscle, the levator ani, and the anal sphincter.
2. GOOD SEX. The more awareness, ability to relax, and ability to contract our pelvic floor muscles we have, the more we can control, feel, and enjoy when we reach orgasm during sex. In healthy women, as this study shows, the stronger the PC muscles are, the more powerful orgasms are. In 1952, Dr. Kegel published a report in which he claimed that the women doing his exercises were becoming more easily, more frequently and more intensely orgasmic. However, it is key to not just practice”kegeling” but having a healthy relationship to your pelvic floor, again that important mind-body piece. The combination of healthy tone, flexibility, AND hormonal release (read: ability to relax, feel safe, dip into the parasympathetic nervous system…) is what I come up with when I saw this study that shows PC muscle exercises alone don’t improve satisfaction. In the instance of pelvic pain, for men and women, releasing and relaxing is key. For folks with male genitals, more tone can lead to avoiding premature ejaculation, and delaying and building more orgasmic power. Yoga practices that are carried out with mindfulness, and include toning and releasing pelvic floor muscles are a very good way to care for your pelvic floor and your healthy sexual expression.
3. Psoas support. A healthy pelvic floor helps enable the psoas to be long and lush, which helps to enable grounded femurs, reduce lower lumber compression, release the kidney area, inhibit habituated fear response, allow healthy space for breath and the vital irrigation and function of the vital organs.
4. Avoiding/ Diminishing Prolapse and Incontinence. In both men and women, especially mamas who have given birth, toning the pelvic floor muscles is key for avoiding prolapse and incontinence. If you’ve ever jumped on a trampoline and peed your pants, you know what this story is about. It is very important that the median muscles of the levator ani (the puborectalis bundle) have good tone in order to actively support the bladder, and in ladies, the uterus. Weakness of this muscle is almost always the cause of prolapse or incontinence. As our bodies age, this becomes much more a potential issue. Rather than going down the road of shame and frustration, what if we practice appreciating the amazing job our pelvic floor is doing? After all, it is relatively new in our evolutionary history that we have been walking around with the spine in a vertical axis, and all the weight of our inner organs resting on the pelvic floor. This clever drawing from Eric Frankin’s book Pelvic Power illustrates this major shift. With care, we can strengthen this foundation, our true core, and support our vital organs, inner body length, radiant movement, and energetic resonance.
5. Muladhara Chakra. The pelvic floor energetically relates to our base chakra, Muladhara, the ROOT chakra. Symbolized by the four petals, it makes a square shape which corresponds to the anatomy of the perineum. Energetically: earth, survival, stability/ freedom organization, boundaries, safety, being grounded. When there is balance and vitality here, we feel safe to take up space in the world, we feel at home in ourselves, able to know what our boundaries are, in relationships, in how much energy we can give… in how much we can receive.
6. Mula Bandha. Bandhas are techniques used in yoga to guide the flow of prana, vital life energy, through our being. There are 3 bandhas, and this Mula Bandha, meaning “Root Lock” can be felt as an energetic seal, valve, or lock, that allows the energy pouring down, “apana vaya,” to be contained and sent upwards. This feeds inner body length, an important element for the 2nd bandha, Uddiyana bandha, to be practiced. The multidimensional physical-energetic action of mula bandha is key to creating subtler relationships of freedom and equilibrium in our asana practice. This work can then radiate into our life, nurturing an ability to be deliberate with the way we use our creative energy, with how we live and connect.
Centeredness can be a deep form of self love, acceptance, protection. This work can foster a sense of knowing your own center, your own power.
If you are interested in experiencing some of these yogic explorations in embodied awareness, and you are in or near Albuquerque NM, join me this Sunday May 4th 2-5 pm for the workshop at High Desert Yoga. Be sure to preregister online, on the phone, or in person. Or, let me know what you think, here, or on my facebook page. I love to learn about this topic and am curious what insights you have.