Yoga version of kegel exercises for men and women

We all know that kegel exercises are useful for strengthening the pelvic floor muscles; but did you know that you could also integrate them into your yoga practice? It works even better if you link pelvic floor contraction with an abdominal contraction (the “zip-up”) – that way you will be strengthening your core muscles as well! That’s multitasking in the best possible way.

This sequence will help you become aware of your pelvic floor muscles and teach you how to engage them during a yoga practice. Strengthening your pelvic floor muscles can help you avoid unfortunate issues like problems with sexual function, leakage and organ prolapse (read more about your pelvic floor muscles).

Be sure to adapt the practice to your current level of ability (especially #3 and #8) and continually pay attention to your breath.