Yoga for menopause: The 8 yoga poses to strengthen your pelvic floor

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Locust pose (Salabhasana)

This posture works both the glutes, buttocks and pelvic floor – three for the price of one!

To do this:

Lie flat on your tummy on your mat, with your legs together and your arms at your sides.

Rest your nose & forehead gently on your mat.

Inhale and lift your head, chest, arms, knees and feet off the floor.

Squeeze your tummy muscles, glutes & buttocks to help lift everything up off the floor.

Keep your legs straight out, hold for about 30 seconds, and then gently release back down. Repeat.

Boat pose (Navasana)

To do this:

Start sitting on the floor with both knees as close as possible to the chest, hands behind the knees.

Point the toes, feel the ground with both sitting bones, take a deep breath in and push the chest towards the knees, keep the shoulders away from the ears.

Exhale and lift both feet up until parallel to the ground.

Keep pushing the chest towards the knees. Stay for five breaths.

Options: You can keep your hands behind the knees for support or extend both arms forward. You can keep the knees bent or straighten both legs.

Warning – do not curve the spine and fold in, keep pushing the chest forward trying to reduce the gap between the chest and the thighs.

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