The pelvic floor is two bands of muscle located just above the pubic bone. They span the base of the pelvis and hold the organs in place, somewhat like a hammock. They provide support for your torso and connect your upper and lower body. Even though the pelvic floor is neither large nor visible, these two small bands of tissue are one of your greatest sources of strength.
Your pelvic floor provides subtle, powerful strength with great physical manifestations. Engage it by placing your attention inside just above your pubic bone. You may not feel it, or you may notice a light, but powerful, lifting sensation that travels up your spine. With practice, you will learn to engage the pelvic floor in everything you do in life. It will help you avoid overusing your shoulders in asana or keep you from straining your back when you need to move the couch.
Lolasana (or steps toward it) is a great pose to practice connecting with this important band of muscles. Try lolasana with and without engaging your pelvic floor. You’ll be surprised at the difference.
Lolasana from the ground up
- If you can’t yet lift your thighs toward your chest, press the tops of your feet on the floor.
- If your hips swing back, practice with your buttocks close to a wall.
- Use blocks under your hands if your back is tight and doesn’t round easily.