In this article, you will find out:
- How gentle yoga affects your pelvic floor, and where its limits lie.
- Why you also need targeted training to strengthen your pelvic floor.
- How to combine yoga and pelvic floor training, with Emy Trainer as a possible complement at home.
How does gentle yoga affect the pelvic floor?
Gentle yoga, inspired by Hatha, Yin or postnatal yoga, takes a holistic approach to the body: deep breathing, opening postures and awareness of the pelvic floor. Some postures, such as cat-cow, child's pose or deep abdominal breathing exercises, encourage relaxation, pelvic mobility and better body awareness. In this way they can indirectly help you feel your pelvic floor area more clearly.
For more ideas, see our exercises to strengthen the pelvic floor.
What are the limits of yoga for the pelvic floor?
Yoga mainly works on flexibility, posture and breathing. Its primary aim is not to strengthen the pelvic floor muscles in a targeted way. Some inverted postures, or exercises that put strong pressure on the abdomen, should even be avoided when the pelvic floor is weakened, particularly shortly after giving birth.
If you have urinary leaks or have recently given birth, targeted pelvic floor training therefore remains important, preferably guided by a midwife or a pelvic health physiotherapist.
What is targeted pelvic floor training?
Targeted training is based on voluntary, repeated contractions of the pelvic floor. It can take several forms: classic pelvic floor exercises, pelvic floor rehabilitation sessions with a midwife or physiotherapist, or a biofeedback pelvic floor trainer at home.
Emy Trainer is a connected pelvic floor trainer using biofeedback and a CE-marked medical device. Its sensors capture the activity of your pelvic floor and send it in real time to the Emy app, so you can see straight away whether you are activating your pelvic floor. A session lasts 5 to 20 minutes. Emy Trainer must not be used during pregnancy; after giving birth, it can be used from 7 weeks after the birth at the earliest and with medical approval.
A clinical study carried out at Strasbourg University Hospital assessed Emy Trainer with more than 50 patients experiencing stress urinary incontinence. After 3 months of using Emy Trainer, 98% of participants reported an improvement in their quality of life, and 87% a reduction in the frequency and severity of their urinary symptoms (Jochum et al., 2021).
Find out more about Emy Trainer
How can you combine gentle yoga and pelvic floor training?
Yoga and targeted pelvic floor training have different aims and can be practised side by side. Gentle yoga brings relaxation, a more mobile pelvis and better breathing; targeted training works on voluntary contraction of the pelvic floor. For example:
- one or two gentle yoga sessions a week, for relaxation and posture;
- short, regular targeted pelvic floor sessions at another time of day;
- an assessment with a midwife or physiotherapist to tailor your programme.
What precautions should you take with yoga if your pelvic floor is weakened?
Shortly after giving birth or if you have pelvic pain, avoid certain postures: inversions, postures that put strong pressure on the abdomen (such as crunches) and deep backbends. A yoga teacher trained in postnatal practice, or your midwife, can help you adapt your practice to your situation.
Frequently asked questions about yoga and the pelvic floor
Is yoga enough to strengthen the pelvic floor?
Gentle yoga helps with relaxation, posture and body awareness, but its priority is not targeted pelvic floor strengthening. If you have urinary leaks or have recently given birth, targeted training remains important. Talk to a midwife or a pelvic health physiotherapist.
Can I do yoga and use a pelvic floor trainer at the same time?
Yes, the two can be practised side by side because they have different aims: yoga for relaxation and posture, targeted training for voluntary contraction of the pelvic floor. Plan them at different times of day.
Which yoga postures should I avoid after giving birth?
At first, avoid inversions, exercises that strongly increase abdominal pressure and deep backbends. Focus on gentle postures and breathing, with the agreement of your midwife or doctor.
Does yoga help relax the pelvic floor?
Yes, this is one of its strengths: conscious breathing and gentle stretching help release a pelvic floor that is too tense. Being able to relax your pelvic floor is just as important as being able to contract it.
When can I start using Emy Trainer after giving birth?
From 7 weeks after giving birth at the earliest, and once your doctor or midwife has given the go-ahead. Emy Trainer must not be used during pregnancy.
Key takeaways on yoga and the pelvic floor
- Gentle yoga encourages relaxation, pelvic mobility and body awareness, but its priority is not pelvic floor strengthening.
- Targeted pelvic floor training, guided by a midwife or physiotherapist, remains important if you have urinary leaks or have recently given birth.
- Emy Trainer supports this training at home: after 3 months of using Emy Trainer, 98% of participants in the clinical study reported an improvement in their quality of life (Jochum et al., 2021).
Sources
- Pelvic Floor Muscle Rehabilitation Using Biofeedback, Diane Kaschak Newman, July 2014, Urologic Nursing 34(4):193-202 – pubmed.ncbi.nlm.nih.gov/25233622
- Prospective evaluation of the connected biofeedback EMY Kegel trainer in the management of stress urinary incontinence, Jochum F et al., February 2022, Journal of Gynecology Obstetrics and Human Reproduction 51(2):102280 – pubmed.ncbi.nlm.nih.gov/34861424
