Mula Bandha is an important yoga practice known for its stabilizing and calming effect. It involves the muscular lifting up in the floor of the pelvis. However, many of us do not know much about the pelvic floor. Even though we hear a lot about it, we fail to consciously find or relax this crucial group of muscles. Understanding your pelvic floor equips you to perform Mula Bandha confidently. So, here we explain the pelvic floor for you.
Understanding The Pelvic Floor
Imagine a hammock holding all your vital organs. Your pelvic floor is similar to such a hammock. It is the sling of muscles connecting the pubic and tail bones. It supports all the important organs in your body. If you have normal sexual function, thank your healthy pelvic floor. It also makes sure that your spine and legs work in a coordinated manner, supporting their actions. Thus, a strong, stable, and movable pelvic floor is inevitable for the smooth and healthy functioning
Wondering about the consequences of a damaged pelvic floor? The pelvic floor muscles play an important role in bladder and bowel movement. As you age or gain more weight, your pelvic floor may weaken. Any weakness in pelvic floor may result in urinary incontinence, chronic backaches, pain in the vagina or rectum. Pelvic floor dysfunction can, thus, lead to sexual dysfunction, bladder and bowel dysfunction, organ prolapse, and more. To improve the quality of life, a strong and healthy pelvic floor is crucial. If you are an expectant mother, then it is all the more important. Strong pelvic floor muscles are a deciding factor in ensuring a smooth and comfortable pregnancy.
Finding The Pelvic Floor
The most common technique to identify pelvic floor muscles is the ‘stop and start test’ – try to stop or slow your urine mid-pee. Next time, when you empty your bladder, try this. This test will help you identify the location of the muscles at around the front passage controlling the urine flow.
Make an effort to visualize the presence of pelvic floor. Choose a position that is comfortable for you. You can sit or stand, relaxing your muscles in the thighs, stomach, and the buttocks. Try squeezing the muscles around the front passage as if stopping the flow of urine, and then squeeze the muscles around the back passage as if trying to hold in a fart. Now, notice all the muscles that are contracted in the process and loosen them.
Another one is to do the lift trick. Sit on the floor and keep your hands behind you to the floor. While you exhale,
You can also try this to raise your awareness of the pelvic floor. Sit tall, close your eyes, and observe the natural oscillations of your pelvic floor as you breathe. While you inhale, feel the pelvic floor going down arranging space for your incoming breath. As you exhale, imagine the pelvic floor lifting. You could feel your pelvic floor getting engaged during the whole process of breathing. While you practice this, be gentle and breathe slowly.
With some concentrated effort, it is possible to identify pelvic floor muscles. It will help you improve the mobility and strength of the pelvic floor muscles.