Today we address a more delicate subject. A part of our anatomy that is not discussed often but plays a huge role in our day to day lives. Commonly known as the pelvis, it’s the “basin” for many biological systems and the root of our support. Not only is the pelvis the foundation of our stability but it is home to our organs of elimination and reproduction – thus the sensitivity.
As a structure, the pelvis is more like an architectural feat rather than a mere bony skeleton.
It shelters and provides entrances and exits for a vast number of muscles, ligaments and nerves that feed and bring movement to our upper and lower bodies.
Therefore, the pelvis needs to stay fluid. Not too tight yet not too loose. The stability of its frame and the musculature within is easily off balanced. Pelvic distortion can lead to chronic hip misalignment, lower back pain and scoliosis. Strain or misalignment at the spine base can also lead to pelvic floor abnormalities affecting both women and men. Muscle weakness or even tightness can bring about urinary incontinence, urinary frequency, cystitis, irritable bowel syndrome and prostate problems.
Luckily, yoga can help stabilize the pelvis, engage, strengthen and relax pelvic bowl muscles. A study performed at the University of California San Francisco studied urinary incontinence and found that participants who practiced specific yoga postures experienced a 70% reduction in this abnormality. Some of the postures included in the study were baddha konasana (bound angle pose), salamba setu bandhasana (supported bridge pose) and utkatasana (chair pose).
In addition, the yogic practice of mūla bandha is helpful in generating awareness and encouraging blood flow into the hips and pelvic floor or perineum (the perineum can be thought of as a hammock of muscles between the sitting bones and the pubic bone). Although mūla bandha (along with the other bandhas) is considered an advanced yoga practice, it can be more simply characterized as a set of pelvic floor contractions much like Kegel exercises.
In Tias Little’s book Yoga of the Subtle Body, he describes one basic technique for engaging mūla bandha:
Sitting in a cross-legged position, “align the center of your skull over the center of your pelvis. Be sure to release your jaw and tongue…begin by relaxing the tissues in and around your pelvic floor. Take several long, slow breath strokes. Once your breath has settled, exhale deeply and, at the end of the exhalation, contract your perineum (or pelvic floor) rhythmically in a set of seven pulses, in what amounts to a catch and release action. Then take a long inhalation brushing your breath against your spine. Repeat 5-10 times.
A beautiful description for a delicate subject.