Breath and Balance: Mindful Practices for a Healthy Pelvic Floor in Yoga

Breath and Balance: Mindful Practices for a Healthy Pelvic Floor in Yoga


  1. Posture, balance and your pelvic floor
  2. Improving body alignment and pelvic health with Yoga
  3. Conscious breathing to enhance your practice
  4. Getting Started
  5. FAQs

Posture, balance and your pelvic Floor

Posture and balance go hand in hand and yet many of us don’t often think of it in that way. When I explain to my clients the deeper concept of how it all comes together, I have found that using the concept of a game like Jenga useful to explain the core fundamentals of how everything clicks into place.

Like the game of Jenga, stability is achieved when each block is precisely aligned over the one underneath it, creating a sturdy and upright structure. This analogy can mirror the human body's requirement for alignment to maintain physical equilibrium and strength. The pelvic floor especially benefits from such alignment. If our skeletal structure is not properly aligned from the top of our head to the base of our spine, we can experience unnecessary downward pressure on our pelvic floor.

Improving body alignment and pelvic health with Yoga

Over the years Yoga has become an excellent tool to help improve body alignment and there are many yoga poses that focus on doing this. The poses that help “open-up” the body such as the hips and shoulders are brilliant to enhance body alignment. This opening is crucial as it allows for a more effective 'stacking' of the skeletal system. When the hips and shoulders are without restriction, the spine naturally aligns more easily, promoting better posture and taking away the strain on the pelvic floor. Doing a yoga practice a few times a week with these types of poses not only improves flexibility and strength but also results in better overall body alignment and therefore the health of the pelvic floor.

When it comes to focusing on body alignment and incorporating these opening techniques, I like to incorporate two key poses in my classes Child's pose and Happy baby poses. These two poses are great for the pelvic floor as they help to stretch and relax the pelvic area, providing relief and promoting elasticity in the pelvic floor muscles. If you have a hypertonic pelvic floor, where the muscles are overly tight, then integrating these poses into one's yoga practice are especially useful.

Conscious breathing to enhance your practice

To enhance your yoga practice, it is important to also slow down your mind by consciously focusing on your breath. Regulating your breathing enables a more mindful approach to yoga and movement as you become more aware and in tune with your body’s needs and reactions. Deep, mindful breathing also injects oxygen into your body and calms the mind.

Using specific Yoga poses with mindful breathing can offer a diverse range of benefits for the pelvic floor that will promote alignment, flexibility, and help your nervous system regulate. By incorporating these types of yoga poses and breathwork into a regular routine, perhaps 2 to 3 times a week, you can significantly nurture your pelvic floor health and overall wellbeing.

Improving body alignment and pelvic health with Yoga

Getting started with Hypopressives

For the Hypopressives classes it is important that you learn the Breathing/Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps.

She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer. And here's the golden rule - for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.


Pilates is an excellent technique for bringing stability back to a destabilised postpartum body, but a lot of the traditional Pilates exercises, specifically curl ups (used often in mat-work repertoire) can be detrimental if pelvic floor dysfunction and diastasis recti are present. Unfortunately, at the 6-week postnatal checkup these issues are not properly assessed, and many women may not even realise they themselves are affected by these concerns.

There is a general acceptance of pelvic floor dysfunction with mothers often accepting that they may leak when running, sneezing or coughing. Also, the term “mum-tum” leads many women to unwillingly accept their new relationship with their bodies. LPF is a completely safe way of working a postnatal body and many of the women I work with have managed to reverse prolapse and drastically improve a diastasis.

I did the LPF training before having my second child and started practising postpartum after my second child. The difference in my recovery after my first labour where I only did Pilates was markedly different to when I practised LPF with my second. Within a few weeks my core was stronger than it had been before being pregnant with my second, and my pelvic floor was as strong as it was pre-kids!! If I hadn't seen the change with my own eyes or felt it in my body, I wouldn’t have believed it. It literally felt like the more I practised the more internal strength I developed. This was something I hadn’t felt since I was a professional dancer. I also loved that the technique doesn’t require hours of training. Only 10-20 minutes, three times a week will get visible results.

It is recommended at least 6-8 weeks after a vaginal delivery and 12 weeks after a c-section.

You will start to see results by practising 2-3 weekly sessions of 10-20 minutes. It is safe to practise daily once your body has adjusted to the practice which will take around 2-4 weeks.

How re-centre works

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What our members say

Learn the technique and get started

Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.


About the Author

Simone Muller is the founder of re-centre and has over 15 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.

She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.

Originally from South Africa, Simone's dance and Pilates career evolved when she faced post-childbirth challenges, prompting her to explore Low Pressure Fitness in Spain.

As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.

Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.

Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.

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