Best yoga poses for pelvic floor support

Spoiler: Kegels Aren’t the Only Answer. Smart Movement Is.

Most people don’t think about their pelvic floor… until something goes wrong.

Suddenly, you’re dealing with:

• Peeing when you sneeze, run, or lift
• Deep hip or low back tightness
• Pressure, heaviness, or “core instability”
• Pain during sex
• Trouble connecting with your breath or core during training

And what’s the first solution everyone recommends?

“Just do some Kegels.”

But here’s the deal — the pelvic floor isn’t just about squeezing. It’s about support, control, coordination, and breath — and that’s where yoga comes in.

At YFS (Your Form Sux), we use movement strategies that rebuild function from the inside out, and these yoga poses can help restore awareness, strength, and mobility to one of the most misunderstood parts of your body.

🧘‍♀️ Why Yoga Helps the Pelvic Floor

Your pelvic floor is part of your deep core system, along with your diaphragm, deep abs (transverse abdominis), and spinal stabilizers.

Yoga supports this system by:

• Syncing breath and movement, which improves core coordination
• Releasing chronic tension (because a tight pelvic floor is just as dysfunctional as a weak one)
• Re-educating posture and pelvic alignment
• Improving mind-body connection — so you can actually feel and control your pelvic floor, not just guess

Bonus: Yoga can be incredibly helpful in postpartum recovery, injury rehab, and functional strength training.

✅ Best Yoga Poses for Pelvic Floor Support

Here are our YFS-approved poses that support pelvic floor function without overloading or disconnecting your core system:

1. Constructive Rest Pose (Supine Pelvic Awareness)

Best for: breath connection, gentle awareness, down-training tension

Lie on your back, knees bent, feet flat, hip-width apart

Place one hand on your belly, one on your chest

Inhale gently into your ribs and pelvic floor (feel it expand and soften)

Exhale fully, letting your ribs and pelvic floor recoil naturally

Do NOT force squeezing — this is about awareness, not max effort

✅ Great for: people with tension-based dysfunction or postpartum recovery

2. Cat-Cow (Spinal Mobility + Diaphragm Coordination)

Best for: syncing breath, mobilizing spine, relaxing pelvic floor

On all fours, inhale as you arch your back (cow), tailbone up

Exhale as you round into cat pose, gently engaging lower abs

Feel how the pelvic floor naturally lengthens and shortens with the spine and breath

✅ Builds: breath awareness and pelvic mobility — without strain

3. Bridge Pose (Glute + Pelvic Floor Co-Activation)

Best for: gently loading the pelvic floor + glutes as a unit

Lie on your back, feet flat, knees bent

Inhale to prepare, exhale to lift hips slowly off the ground

Think about lengthening through the front of the hips and gently zipping up from your pelvic floor

Lower down with control

✅ Great for: intro to pelvic floor and posterior chain activation

4. Malasana (Deep Squat Pose)

Best for: opening hips, lengthening pelvic floor, down-training

Stand with feet wider than hip-width, toes slightly turned out

Drop into a squat, keeping heels down (use a block or roll under heels if needed)

Stay tall in your spine, relax your jaw, and breathe into your low belly

Feel your pelvic floor soften and expand with each breath

✅ Especially helpful for: people with pelvic tension or tight hips

5. Happy Baby (Supported Pelvic Floor Mobility + Release)

Best for: calming nervous system + gently stretching pelvic floor

Lie on your back, bring knees toward chest

Grab outer edges of feet (or use straps)

Gently open the knees toward the armpits, keeping your tailbone relaxed

Breathe deeply, letting the pelvic floor “drop” and soften on each inhale

✅ A passive, nervous system reset for tense pelvic muscles

⚠️ What to Avoid (or Modify) If You Have Pelvic Floor Dysfunction

Some poses may overload or disconnect your core system if done too early or too aggressively:

• Double leg lifts or intense core crunches (can cause pressure “down”)
• Over-arching backbends (can pull pelvic floor out of alignment)
• Long plank holds without breath coordination
• Any movement that causes pressure, pain, bulging, or leaking

At YFS, we train clients to load the core and pelvic floor gradually — with breath, form, and intention. That’s the long-term fix.

Final Word: The Pelvic Floor Doesn’t Work in Isolation — And Neither Should You

Kegels are part of the picture. But if you’re not moving well, breathing well, and syncing your entire core system? You’re just training tension.

These yoga poses are a powerful entry point — but if your symptoms persist, or you’ve had injury, surgery, or pregnancy, you need a full-body strategy.

Want to restore your pelvic floor without guessing your way through it?
Book a movement and core assessment at YFS — we’ll show you what your pelvic floor is doing and how to support it through breath, strength, and real-world movement.