The Integration of Yoga and Hypopressives for Effective Pelvic Floor Rehabilitation
Postpartum, a period of joy and transformation, also requires
unique care, especially for the pelvic floor. Pregnancy and
childbirth can greatly influence the pelvic floor muscles,
potentially triggering problems like pelvic organ prolapse,
urinary incontinence, and diastasis recti. Therefore, it's
essential to care for your pelvic floor after childbirth.
For an effective recovery, it's recommended to use a well-rounded approach that
combines the benefits of Yoga and Hypopressives. This holistic strategy, focusing
on the restoration of the pelvic floor, can help alleviate postpartum symptoms and
contribute to a healthier recovery.
Yoga for Strengthening the Pelvic Floor
Yoga for pregnancy and postnatal care is an effective method for
strengthening and releasing the pelvic floor before birth and restoring
it after childbirth. Yoga is perfect for beginners, and can improve and
strengthen the pelvic floor muscles while encouraging relaxation and reducing
stress. Here are a few yoga positions that may help build the pelvic floor:
- Malasana (Garland Pose): A deep squatting posture, this pose promotes the opening
of the pelvic region, strengthening and stretching the pelvic floor muscles.
- Baddha Konasana (Butterfly Pose): Performed by sitting with the soles of the feet
touching and knees fanned open, this pose targets the pelvic floor and inner thighs,
enhancing flexibility and encouraging blood circulation in the region.
- Cat-Cow Pose: This dynamic posture involving alternating rounding and arching of the
spine helps stimulate the deep core muscles, including the pelvic floor.
- Bridge Pose: Raising the hips from the ground, the bridge pose supports the glutes,
hamstrings, and pelvic floor muscles.
- Savasana (Corpse Pose): This final pose allows the body to rest and rejuvenate,
promoting holistic well-being and reducing stress.
Hypopressive Technique for Pelvic Floor Rehabilitation
Hypopressives can have a significant impact on postpartum
pelvic floor care. Hypopressives is a system of breathing and
body positioning, focused on the body's internal mechanics.
This technique reduces intra-abdominal pressure and internally tones core muscles,
including the pelvic floor and the transversus abdominis. The result is an improvement
in the functioning of the pelvic floor, a reduction in waist circumference, and an
increase in internal organ support. As a result, your pelvic health and posture
will improve. Hypopressives is also used to alleviate unique conditions such as a hypertonic pelvic floor.
Yoga and Hypopressives: A Harmonised Approach
When postpartum women combine the benefits of Yoga and Hypopressives, they'll get a balanced and effective approach to pelvic floor rehabilitation. Simone Muller's personal experiences and the results she has seen in her clients show that using Hypopressives along with yoga is effective for restoring the pelvic floor after childbirth. She has seen firsthand the life-changing effects of implementing this holistic strategy after helping over 400 women through the re-centre platform.
Getting started with yoga to strengthen your pelvic floor
To get the most out of your time and effort in the Hypopressives
classes, it is important that you learn the Apnea breathing technique.
It also ensures that you are carrying out your
practice in a safe manner.
Simone runs weekly fundamental sessions where she will guide you through
the technique either in a one-to-one setting or in a small group on
Zoom - think of it as your personal introductory tour through all
the technique's steps, with feedback given to ensure you're on the
right path. While most people understand and can apply the technique
after this session, don't worry if you need a little extra time.
Some clients, especially those with tightness in their ribs and
thoracic spine, may benefit from an additional session.
Once you've learned the technique, Simone recommends at least three 15 to
20-minute workouts per week to really make an impactful change. Consistency
is key in this journey. After the initial session, you can start with the
live and recorded classes to incorporate this effective routine into your daily lifestyle.
How re-centre works
Subscribe to a live or on-demand package
Sign-up to a fundamentals class to learn the technique
Start the beginner classes
Individual support via a one-to-one check-ins
Progress to more advanced levels at your own pace
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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.
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