Women, every pelvis has a story, is your pelvic floor hypertonic or hypotonic?

If you're suffering from pain or discomfort near your pelvis, these exploratory approaches and yoga practices can help relieve tension. One of the biggest benefits: improved sex life.

But for many women, yoga is a last resort. I've been a pelvic floor yoga teacher for over 12 years, so I can say for sure: yoga should come first. That's why. Practicing yoga develops self-awareness and sensitivity to the body;

Yoga allows you to develop subtle observations and awareness of your body's functions and energies.

I tell my students: "Every pelvis has a story". My story goes like this: In 2005, I had been a yoga teacher for 20 years, so I thought I knew the anatomy and mechanics "there" pretty well. But during that time, I started to experience pain and discomfort in this secluded area. Then, as I struggled to figure out why, I realized that a lot of my knowledge about the pelvic region was abstract, generic, and mostly taken from anatomy books. I don't understand the details, the muscles inside and how the whole area relates to the rest of my body, mind and life history.

I started experimenting with yoga poses and breathing exercises and eventually explored the trauma, emotion and pain deep between my hip bones. The more I understand how the complexities of the pelvis intersect with personal medical history, cultural conditioning, sexism, anatomy, and symptoms of poor health, the more I begin to see the connection between the pelvis and my overall well-being, from physical, emotional, , and mentally. It turned out that my pelvic floor muscles were too tight, but I had no idea why or how it happened. My exploration turned into an investigation of what made me up, such as my posture, sexuality, and medical history. Uncovering the story of the pelvis became a key part of my evolution as a human being.

These are two conditions that can cause varying degrees of pelvic pain and discomfort. To assess which positional therapy is right for you, here are some diagnostics.

A little sit bone massage is the best way to increase awareness of this area.

Sit, leaning on your left hip so you have easy access to your right sitting bone (you can also lie on your side). Use one hand to find the tip of the right ischial tuberosity, which is the ischium. Using the ischium as a marker, begin massaging the muscles on the medial edge of the ischium toward the vulva. Massage a little forward and a little back. Are there any tender or tight spots in the passage between the vulva and the bone? Is there any pain? Note the density of the muscles around the bones. Firm, soft, or tense? Continue the one-minute massage.

Then, switch to the other side and observe the difference between the left and right sides.

Is there any change in the release of muscle tension on one side?

Does the right sit bone feel lower in the seat?

Is there more space around the bone?

Now take a deep breath and turn your attention to the feeling of the breath.

Does the right side of the body feel more spacious when inhaling?

Repeat on the left and note all the differences.

Where you find tension and soreness may be hypertonic.

Basic symptoms of hypertonic pelvic floor

Pelvic pain: a strong feeling of needing to urinate immediately, without leakage

Basic symptoms of hypotonic pelvic floor

Stress incontinence: leaks that often occur without warning

Yoga can help relieve pain or discomfort in a hypertonic or hypotonic pelvic floor.

Yoga provides a complex and detailed set of tools that can be fine-tuned to address your specific situation in a non-invasive, holistic way. As you practice the poses below, it is advisable to pay attention to the energy each pose carries. Postures are usually performed as calming, invigorating, concentrating, heating, cooling, etc. When you understand the energies of different poses and how they affect you, you can use that knowledge to inspire, balance, and calm your life. Challenge yourself; develop greater sensitivity; or simply enjoy richer, more complex feelings and emotions.

Certain poses in the sequence build strength and help you find and contract your muscles. Some lengthen the muscles, while others contract the muscles. Some focus on breathing.

I divide poses into two categories to address hypertonicity and hypotonicity. From easiest to more challenging poses, but in no specific order for specific symptoms. Hopefully you've done some exploring and know if you need to pose for a hypertonic or hypotonic pelvic floor.

Remember, if you have both hypertonic and hypotonic, you need to address tight muscles first. Releasing chronic tight muscles can sometimes happen quickly, in some cases it can take up to a year (this is when I release my muscles).

Practicing alone in a quiet place allows you to constantly ask: How do I feel? How is my breathing? In each pose, where do I feel the movement from the breath? Remember that some yoga poses are harder to maintain than others. Be patient. If you get tired after practicing some of the more challenging poses, switch to a 10-minute practice of supported Viparita Karani (legs on wall pose) or supported Supta Baddha Konasana (oblique restraint pose).

Legs on Wall Pose

With practice, you should become more comfortable holding all of these poses. At the heart of practicing yoga poses is training your nervous system to maintain composure even in physically challenging poses.

Hypertonic pelvic floor repair sequence: There will be two weeks of training, and the body odor therapy will be different.

Hypotonic Pelvic Floor Repair Sequence: There are also two weeks of different training sessions.

The content is too long and may need to be divided into three articles. The next article will update the postural therapy sequence of hypertonic pelvic floor. Pay attention first!

Pelvic pain: a strong feeling of needing to urinate immediately, without leakage

Basic symptoms of hypotonic pelvic floor

Stress incontinence: leaks that often occur without warning

Yoga can help relieve pain or discomfort in a hypertonic or hypotonic pelvic floor.

Yoga provides a complex and detailed set of tools that can be fine-tuned to address your specific situation in a non-invasive, holistic way. As you practice the poses below, it is advisable to pay attention to the energy each pose carries. Postures are usually performed as calming, invigorating, concentrating, heating, cooling, etc. When you understand the energies of different poses and how they affect you, you can use that knowledge to inspire, balance, and calm your life. Challenge yourself; develop greater sensitivity; or simply enjoy richer, more complex feelings and emotions.

Certain poses in the sequence build strength and help you find and contract your muscles. Some lengthen the muscles, while others contract the muscles. Some focus on breathing.

I divide poses into two categories to address hypertonicity and hypotonicity. From easiest to more challenging poses, but in no specific order for specific symptoms. Hopefully you've done some exploring and know if you need to pose for a hypertonic or hypotonic pelvic floor.

Remember, if you have both hypertonic and hypotonic, you need to address tight muscles first. Releasing chronic tight muscles can sometimes happen quickly, in some cases it can take up to a year (this is when I release my muscles).

Practicing alone in a quiet place allows you to constantly ask: How do I feel? How is my breathing? In each pose, where do I feel the movement from the breath? Remember that some yoga poses are harder to maintain than others. Be patient. If you get tired after practicing some of the more challenging poses, switch to a 10-minute practice of supported Viparita Karani (legs on wall pose) or supported Supta Baddha Konasana (oblique restraint pose).

Legs on Wall Pose

With practice, you should become more comfortable holding all of these poses. At the heart of practicing yoga poses is training your nervous system to maintain composure even in physically challenging poses.

Hypertonic pelvic floor repair sequence: There will be two weeks of training, and the body odor therapy will be different.

Hypotonic Pelvic Floor Repair Sequence: There are also two weeks of different training sessions.

The content is too long and may need to be divided into three articles. The next article will update the postural therapy sequence of hypertonic pelvic floor. Pay attention first!

Stress incontinence: leaks that often occur without warning

Yoga can help relieve pain or discomfort in a hypertonic or hypotonic pelvic floor.

Yoga provides a complex and detailed set of tools that can be fine-tuned to address your specific situation in a non-invasive, holistic way. As you practice the poses below, it is advisable to pay attention to the energy each pose carries. Postures are usually performed as calming, invigorating, concentrating, heating, cooling, etc. When you understand the energies of different poses and how they affect you, you can use that knowledge to inspire, balance, and calm your life. Challenge yourself; develop greater sensitivity; or simply enjoy richer, more complex feelings and emotions.

Certain poses in the sequence build strength and help you find and contract your muscles. Some lengthen the muscles, while others contract the muscles. Some focus on breathing.

I divide poses into two categories to address hypertonicity and hypotonicity. From easiest to more challenging poses, but in no specific order for specific symptoms. Hopefully you've done some exploring and know if you need to pose for a hypertonic or hypotonic pelvic floor.

Remember, if you have both hypertonic and hypotonic, you need to address tight muscles first. Releasing chronic tight muscles can sometimes happen quickly, in some cases it can take up to a year (this is when I release my muscles).

Practicing alone in a quiet place allows you to constantly ask: How do I feel? How is my breathing? In each pose, where do I feel the movement from the breath? Remember that some yoga poses are harder to maintain than others. Be patient. If you get tired after practicing some of the more challenging poses, switch to a 10-minute practice of supported Viparita Karani (legs on wall pose) or supported Supta Baddha Konasana (oblique restraint pose).

Legs on Wall Pose

With practice, you should become more comfortable holding all of these poses. At the heart of practicing yoga poses is training your nervous system to maintain composure even in physically challenging poses.

Hypertonic pelvic floor repair sequence: There will be two weeks of training, and the body odor therapy will be different.

Hypotonic Pelvic Floor Repair Sequence: There are also two weeks of different training sessions.

The content is too long and may need to be divided into three articles. The next article will update the postural therapy sequence of hypertonic pelvic floor. Pay attention first!