3 Yoga Poses That Relieve Pelvic Pain

3 Yoga Poses That Relieve Pelvic Pain


hey everyone welcome to my public power
hour this is e Sahara real answers to real questions posted by real people and
there is no jiving on this show now I got a really interesting question from
Karen from New Jersey that I’m going to be answering and it’s all about pelvic
pain and creating balance in the pelvic floor and what I’m going to be teaching
you today are three magnificent stretches that really create balance in
the pelvic floor and they’re part of my press yoga online program so if you are
interested in learning more about press yoga type in the word yoga in the
comments and I’ll make sure that you get the information for that okay so let’s
go right into the question because we have a lot to go over thank you for
watching on the replay also if you’re watching on the replay this is pretty
extraordinary I’m super excited to be here today it’s the note the snow has
stopped in New York City thank God so here’s the question this is from Karen P
in New Jersey so she’s local to me I’m 47 years old and my pelvis hips and low
back always hurt I haven’t been able to be comfortable for a long time due to my
pelvic pain even my bladder is being affected and and when I move positions
or sneeze I leak I’ve been going to the gym doing everything that my PT is
telling me to do and it is not working okay are there any exercises that can
help you with my pelvic pain leaky and low back pain so it’s a combination of
things that she’s having and what I want to tell you Karen is that yes there are
things that you can do to create more balance in the public floor muscles and
today I’m going to give you three exercises I have some pictures I’m
really going to go into some great details so if you can’t watch the whole
thing now hit the share button and then the video goes to your timeline and then
you can watch it later so don’t worry if you can’t watch it right now
okay so the exercises that I’m gonna be going over is prayer squat goddess pose
and Child’s Pose now this happened to me that’s why I picked this story this
exact same thing happened to me I was going to the gym I was doing my squats I
was doing my planks I was doing my lunges you know I was working on the row
machine I thought I was doing everything right yeah in the beginning of my
journey I was still symptomatic I was still having pain I was still leaking I
still had pressure and I couldn’t understand for the life of me and I was
a PT what was going on and it was until I said maybe those exercises are a
little bit too advanced or maybe they’re not they’re creating too much tension in
my pelvis in those days I didn’t know that I had this Kegel tension syndrome
which is what I call it now which is when you’re doing too many kegels or you
have a lot of tone or a lot of spasm or even scar tissue in the pelvic floor now
so many of us have lost our ability to relax and to let go now the only way
that you can reach pelvic Nirvna, have extreme pelvic power, and reclaim your pelvic power is if you first have balance suppleness and flexibility in the pelvic
floor but that escapes many of us right because we’re thinking no we’re gonna
create more tension we’re gonna create more exercises and then that’s gonna
open that’s gonna create the strength that I need but in many cases especially
women with endometriosis scar tissue birth trauma endometriosis you name it
tailbone Falls low back pain women will suffer from menstrual cramps it’s not
doing kegels is not gonna work you have to first create the suppleness right and
how do you do that through yoga and though one of the ways that I heal
myself with my pelvic pain was to incorporate yoga into my daily routine
now in the beginning I wasn’t like a yogi I didn’t know too much about yoga
but I did study with some Yogi’s and I did go to many different types of
practitioners and learn which exercises really works for public pain low back
pain and create the suppleness so then we have power and what I did because I’m
a true scientist at heart was that I think over 5,000 women I put them on
biofeedback okay which is like a technology that allows you to kind of
battle feedback that I have it allows you to look at the pelvic floor and see
what’s going on every time we did these exercises that I’m about to show you the
pelvic floor became more supple more open and more flexible and then I was
able to have the individual build up and get more strength okay so now let’s get
started but from looking at my notes – the first one that I want to talk about
that I think is really super important that most women should be doing is this
this particular pulse right here so this is prayer squat and one of the reasons
why I like this yoga pose is because of the way it opens up the pelvic muscles
okay right in here the way opens up the puffing muscles the way opens up the
back of the legs this is a great stretch for women who are pregnant also
and this is a great stretch for women who have low back pain and have pelvic
pain and I’m looking to reclaim their pelvic power it is a difficult pose I
make it look easy here so if you have some difficulty getting into this pose I
recommend that you support your entire back against the wall and put a couple
of pillows underneath your booty so you’re sitting into the prayer squat
so this bran squat saved my life and it saved a life of many of my my patients
because it was able to create this flexibility that they needed in order to
rid themselves of their public pain and to rid themselves of scar tissue
you know in a way that’s using exercise as the vehicle so
this is one of my go-to s and I have tons of pictures of this okay this
prayer squad is part of my press yoga so if you’re interested in learning more
about my program just hit me with the word yoga in the comments and I’ll make
sure that you get that link through our facebook Messenger oh wow I feel a lot
of likes awesome so this is a topic that people are really digging very good
now this next pose this is my go-to pose I still do this every day and this if
you can take that thing that because this is goddess pose and there we go
trying to make sure that you can see it and I’m laying down and I’m in a goddess
position I call this goddess pose and what why this this pose is really
amazing because it really opens up the inner thighs which is intimately
connected to the pelvic floor muscles and also opens up the hip area and
remember that when you’re doing these yoga poses you want to be doing deep
diaphragmatic breathing because you the goal is to create flexibility in the
pelvic floor okay so to create that to do diaphragmatic breathing I have in
this pose my hands on my belly and I’m breathing in and allowing the air to
expand my belly and as I exhale my belly slides so this is pretty amazing because
in the beginning when I started doing this pose and many of my patients need
to have a pillow under each knee because sometimes this pose if you don’t have
the flexibility and when I first started it’s a little hard and difficult so how
long do they hold the pose for okay this is a great question thank you for
answering this but depending on your flexibility anywhere between 10 seconds
which is the lowest amount you want a whole tool about a minute if you can
hold for a minute and do the deep diaphragmatic breathing you’re going to
get changes in the muscles to create more flexibility in the most important
muscles in the female body which is right here the pelvic floor muscles okay
and this goddess pose I love to do this for meditation too and
when I’m feeling stressed out and what I discovered and what I discovered when my
patience was there once I got them in this simple yoga routine which is called
press yoga I develop that program then they were able to create to do kegels
better have better coordination and then have more power and then that helped
limit their leaking but that also helped diminish their pain so this woman Karen
who answered this who asked this question she’s got everything leaking
low back pain and she also has pelvic pain so when you have a combination of
things you have to go to a medicine there’s been with us for thousands of
years you know yoga has been with us for thousands of years so I started using
yoga with all my patients and they were getting extraordinary results so here’s
the pose again and remember that this pose is too difficult you place one
pillow under each knee to make things a little easier and you can hold each pose
from 10 seconds up to one minute of course sometimes I hold the goddess pose
up to five minutes because I’m really trying to open up and create more power
in my pelvis so those are the two poses that I absolutely love and I think that
incorporating yoga yoga for public health into your program it’s going to
bring you to the finish line so much faster than just doing traditional
exercises in the gym like squats Plot planks lunges which by the way they work
but this works in a more dynamic and balanced way the last one that I
absolutely love that I think and by the way if you’re doing these poses up it’s
backwards make sure that you’re checking with your physician okay make sure that
you’re checking with everybody make sure these are appropriate for you and listen
to your body okay if there’s pain is part you know we need listen modify the
pulse if there’s pain but I picked these three because they’re basically safe for
everyone and they give you the most benefit for flexibility balance and
coordination so I said what the pulse is can I give everybody that are so
fantastic if you want to learn more about my yoga program put it away you’re
got the comments and I’ll send you a link the link will also be in the in the
in the comments to so and so now I want to go into this yoga pose because this
is the one that helps with the low back pain because Cameron said she had a lot
of low back pain in the question and this is called Child’s Pose I’m gonna
cover my I’m gonna go like this and this is called Child’s Pose how
about if I go like this and this is called Child’s Pose and this stretch is
um easy for opening up the low back for opening up the low back right here and
the back and its entirety but what’s really fantastic about this strengths
are like is when you’re doing the deep diaphragmatic breathing you send your
breaths right into the sit bones and into the pelvic floor and it creates
more of a dynamic opening in the pelvic floor muscles so this is fantastic you
don’t need a ball at all to do this pose I just use the ball because I have
another program that I created with the ball for workout so this child’s pose is
fantastic and when it comes to reducing stress anxiety when I’m pretty anxious
when I’m feeling like everything’s making me crazy I go right into this
pose and I’ll put my head on the floor and get my third eye on the floor and it
gives me a deep sense of relaxation not only for my for my pelvic floor but also
for my mind also for my my mood so it works on multiple multiple levels so
again I went over the the prayer pose I went over goddess pose and I also went
over Child’s Pose and these are my go-to poses that when I when I get the women
in my Center in New York City I put on biofeedback and these are the poses that
create the most flexibility in the pelvic floor if you have a flexible
muscle a supple muscle then you’re gonna have more power and everybody wants the
power right everybody wants to stop leaking less pressure they want to have
less incontinence so in the beginning because there’s so much tension and
because we’re so disconnected from our pelvic floors and because so many of us
are holding like this all the time and or doing too many kegels we have to
create that balance and that flexibility first okay I have a question here um
okay I have to go really close I have a hip replacement so I’m not allowed to do
the prayer squat I can do goddess don’t think I can do the deep Child’s Pose but
baby one that’s not so deep yeah so let’s go thank you for asking that
question a lot of women that I treat to have hip replacements and knee
replacement what you can do here I have it backwards again um Donna is put a
pillow underneath your buttocks and then you won’t go so deep into the stretch
and if you do have a hip replacement make sure that you’re following your hip
replacement replacement um precautions alright
so pass these poses by your your surgeon and make sure that they’re within your
precautions so that you’re not hurting your your hip but but if you do have a
hip replacement these stretches will also help you to stretch the scar tissue
so I think it’s very important to create balance that way and in my precio –ga
there’s seven different types of exercises okay some of them are very
advanced and some of them are on the simpler side so it really depends on
what your precautions are this is from Patricia what about feedback program to
use how does it work I use something called synergy yeah what is it
mr 20 thank you my team here mr 20 and this is how it works
um I need to do an internal sensor why put a sensor inside the pelvic floor or
into an to the anus and then I have a computerized picture that tells me
exactly what the pelvic floor muscles are doing but if a woman or man can’t
tolerate any internal war internal sensors then I use external electrodes
on the perianal area but what I love about my program is that
I’m able to see what the muscles are doing and how much they’re contracting
how long they are holding the public floor there are many other different
types of biofeedback programs out there they’re not as high techy as the one
that I have on me – ridiculous that you can investigate they show you numbers
and sometimes they have a mid number and anything above that is to contract and
anything below that number is to relax and open up so if you want to use
biofeedback while you do yoga I totally recommend it because I think it would be
amazing I also recommend using a yoni ache you
know it’s not intravaginally so you can see and connect more to what the pelvic
floor muscles are doing especially if you purchase my press yoga program
because I think it’s pretty phenomenal so I hope that answers your question
Patricia so thank you Ruth thank you for the love I really appreciate that thank
you thank you and if there’s more topics like this that you guys want me to cover
don’t hesitate to put it underneath this video because I’m always looking for
different topics to cover I usually just go with the questions that I receive on
a weekly basis again thank you for watching on the replay if you’re
watching the replay we’re talking about Yoga for pelvic health we’re talking
about three particular stretches on how to really open up the pelvic floor you
see yoga which is a medicine that’s been around for thousands of years and who am
I to say that you know I love it so much especially in the beginning when so many
of my clients now are doing so much and I don’t want to mention the workouts but
we’re concert are really physical and hard and their pelvic floor muscles are
just not supple or coordinated enough for that workout and sometimes I have to
bring a step back and the way I do that is by incorporating yoga into for the
pelvic floor Oh Donna thank you thank you for the love I really appreciated
your fascinato thank you I’m fascinating I love it but I wanted to to really go
into the yoga today because so many women come to me and their workouts at
the gym are not working you the CrossFit’s are not working the
stretch lengthen and tone is not working the bar okay I’m gonna mention it
because sometimes I feel the coordination and the flexibility in the
pelvic floor doesn’t it’s not there and so you’re trying to contract and create
power where there isn’t any power and Yoga is the vehicle by which to create
this flexibility suppleness and coronation okay I hope you found this
enjoyable I really appreciate it could you show a demonstration of the
biofeedback sometime yeah I can definitely do that I would need a
volunteer absolutely you know the demonstration
about feedback would be great I talk about that a lot in my online program my
female pelvic alchemy program which is a public health program for women who are
leaking have prolapse and/or suffering from intimacy pain so yeah I can
definitely do about feedback I may even be able to use myself we’ll see how that
goes okay again if you want information about my yoga program please put the
word yoga in the comments or simply click on the link and we’ll get that to
you thank you so much so much for tuning into my pelvic power our show I really
enjoy doing this I enjoy bringing the information out there hit me with a
comment oh wow I see that a lot of likes awesome and listen if you can’t listen
to this right now definitely just hit the share button and it goes into your
timeline and then you can save it for later okay guys thank you so much see
have a wonderful weekend I’ll be back next Friday
typically at 3 o’clock so join me then and I will see everywhere alway there’s
another question can you are this is from Jerry sure can you recommend a
vaginal cream what do you need a vaginal him to restore the tissues um Jerry
Vista restore the tissues I have a beautiful vaginal cream that I call that
down there oil which is rose and coconut oil and it’s pretty fantastic
for restoring the tissues if you pianned me I’ll send you the link for that so
you can check it out so that’s one of the
the creams that I absolutely like for restoring vaginal health and I’m just
being I’m just laying it out there the way it is because it is it’s called it
down there oil and it’s actually pretty fantastic and I helped so many women
restore tissues and get the tissues to heal okay and it’s very natural is all
organic okay perfect Peggy says yes I think she’s saying yes
there’s something Peggy let me know what you’re saying yeah so do you mean to say
yoga oh I’m getting ready for Thanksgiving you know I’m gonna be doing
yoga it’s definitely to control the stress over Thanksgiving anyway I want
to thank everyone thank you for watching the replay thank you for being on my
public our show this is a show that is here for women to help them learn to
heal themselves from pelvic floor dysfunction leaking intimacy pain
pelvic pain and/or prolapse again this is Issa I thought I thank you so much
for tuning in thank you for showing up I really appreciate all the lovelies in my
way and all the likes take care of yourself