Beyond Kegels – Smarter Way to Train Your Pelvic Floor
Beyond Kegels – Smarter Way to Train Your Pelvic Floor
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Just do your Kegels
For decades, women have heard the same advice when it comes to pelvic health:
So we squeeze.
We hold.
We repeat.
But if pelvic health were only about squeezing harder, far fewer women would be struggling with leakage, heaviness, lower back pain, discomfort during intimacy, or that vague sense of instability after childbirth.
At My Yoga Vibe, we believe there is a smarter, more compassionate way to train your pelvic floor — one that respects your body’s intelligence instead of forcing it.
This article will help you understand:
- Why pelvic health is about coordination, not just contraction
- How breath-led therapeutic yoga supports your foundation
- What changes during pregnancy, postpartum, 35+, and menopause
- Why heavy lifting isn’t always the best answer
- How you can begin restoring strength and confidence — starting with a free live demo class
Let’s go deeper.
What Exactly Is the Pelvic Floor?
Imagine a soft but strong hammock at the base of your pelvis.
This hammock is made of layers of muscles and connective tissue stretching from your pubic bone in the front to your tailbone at the back.
Resting gently on this support system are:
- Bladder
- Uterus
- Rectum
Its responsibilities are bigger than most women realize:
✔ Supporting pelvic organs
✔ Helping control urination and bowel movements
✔ Stabilizing your spine
✔ Assisting breathing
✔ Enhancing sexual function
✔ Managing pressure inside the abdomen
According to the National Institutes of Health (NIH), nearly 1 in 4 women experience pelvic floor disorders, and the risk increases with age and childbirth (NIH, 2023).
That means this conversation is not niche. It is essential.
Your pelvic floor is not a “pee muscle.”
It is part of your deep core system.
The Physiology Made Simple
No Medical Degree Required
Your pelvic floor does not work alone.
It coordinates with:
- The diaphragm (your main breathing muscle)
- The transverse abdominis (deep abdominal muscle)
- Small stabilizing muscles around your spine
Think of this as a pressure management system.
When you inhale:
- The diaphragm moves downward
- The pelvic floor gently lengthens
When you exhale:
- The diaphragm rises
- The pelvic floor gently lifts
This natural rhythm balances internal pressure.
But modern life disrupts it.
Stress.
Shallow breathing.
Long sitting hours.
Holding the belly in.
Heavy straining.
Pregnancy and hormonal changes.
When breath and pelvic floor lose coordination, symptoms appear.
The solution?
Restore rhythm — not just strength.
What Happens During Different Phases of a Woman’s Life?
Puberty & Young Adulthood
Posture patterns form early.
Many girls begin:
- Holding their stomach in
- Slouching over screens
- Breathing shallowly
- Sitting for long hours
This disrupts core coordination long before symptoms appear.
Pregnancy
During pregnancy:
- The uterus expands dramatically
- Hormones like relaxin soften connective tissues
- Intra-abdominal pressure increases
This is not weakness. It is adaptation.
But after birth, the system needs intelligent retraining — not forceful tightening.
Research published in the International Urogynecology Journal (2022) shows that targeted pelvic floor training reduces postpartum urinary incontinence significantly, but only when performed with proper technique and supervision.
Postpartum
After delivery, muscles may be:
- Lengthened
- Fatigued
- Over-tight from protective gripping
Many women are told to “start Kegels immediately.”
But if coordination is lost, squeezing without awareness may increase tension instead of restoring function.
At My Yoga Vibe, we focus on:
- Breath re-patterning
- Gentle bridge variations
- Core-pelvic timing
- Nervous system calming
- Not punishment.
- Reconnection.
35+ & Stress Years
Between careers, caregiving, and constant mental load, many women live in chronic stress.
Chronic stress leads to:
- Shallow chest breathing
- Pelvic gripping
- Elevated cortisol
- Increased abdominal pressure
Surprisingly, many women at this stage don’t have a weak pelvic floor — they have a tight one.
And tight is not the same as strong.
Perimenopause & Menopause
Declining estrogen reduces tissue elasticity and collagen support.
According to the North American Menopause Society (2023), pelvic floor symptoms often increase during perimenopause due to hormonal shifts.
Smart strengthening becomes critical.
Not aggressive.
Not compressive.
But strategic.
Why Heavy Lifting Is Not Always the Answer
Strength training is powerful and beneficial when done correctly.
However, heavy lifting — especially when breath is held — significantly increases downward pressure in the abdomen.
If the pelvic floor is:
Overstressed
Managing Hormonal Shifts
Excessive pressure may overload it.
A 2021 review in the British Journal of Sports Medicine notes that high-impact training can exacerbate pelvic symptoms in some women if pressure management is not trained first.
Strength matters.
But pressure control matters more.
The Smarter Alternative: Breath-Led Therapeutic Yoga
At My Yoga Vibe, our online live classes integrate principles inspired by Ashtanga Vinyasa Yoga with therapeutic alignment and modern pelvic science.
Here’s what happens in breath-led movement:
- When you exhale in plank → deep core activates reflexively
- When you sit into chair pose → pelvic base supports naturally
- When you transition slowly → pressure stays balanced
- When you practice bridge → hips strengthen without downward compression
- When you rest and breathe → muscles learn to relax
Yoga trains:
✔ Timing
✔ Coordination
✔ Elastic strength
✔ Relaxation phase
✔ Nervous system balance
Unlike force-based contraction, yoga builds intelligent strength.
Real-Life Example: The Difference in Experience
Anita, 38, working professional and mother of two, joined our online therapeutic yoga classes after noticing mild leakage during jumping.
She had already been doing Kegels daily for months.
What changed?
Instead of squeezing harder, she learned:
- To exhale during effort
- To stop gripping her stomach all day
- To allow pelvic softening on inhale
- To strengthen glutes and deep core together
Within 8 weeks, she reported:
- Improved bladder confidence
- Less lower back discomfort
- Reduced pelvic heaviness
- Better posture
The key wasn’t intensity.
It was integration.
Latest Wellness Trends Supporting This Approach
The global wellness industry is shifting toward:
The Nervous System Connection
Pelvic health is not only muscular. It is neurological.
When you are stressed:
- Breathing becomes shallow
- The diaphragm tightens
- The pelvic floor reflexively tightens
Breath-led yoga activates the parasympathetic nervous system — your “rest and repair” state.
Research from Harvard Medical School shows slow breathing practices reduce cortisol levels and improve autonomic regulation.
When your nervous system calms, pelvic tension often reduces naturally.
Pelvic Health Comparison: Force vs Intelligence
| Factor | Heavy Lifting (High Load) | Conscious Yoga |
|---|---|---|
| Intra-abdominal Pressure | Often increases downward pressure | Balanced through inhale-exhale rhythm |
| Pelvic Floor Action | Force-based contraction | Reflexive lift + natural lengthening |
| Relaxation Phase | Often undertrained | Built into every breath |
| Joint Impact | Higher compression | Alignment-based strengthening |
| Nervous System | Can elevate stress | Activates parasympathetic calm |
| Sustainability | Requires precision | Adaptive for all life stages |
What Women Should Remember
Your pelvic floor:
- Should move with your breath
- Needs to lift and soften
- Responds to awareness
- Thrives on coordination
- Benefits from nervous system regulation
Pelvic health is not about doing more.
It is about understanding your foundation.
A Gentle Invitation Back to Your Body
If you have ever:
- Felt mild leakage and ignored it
- Felt heaviness and blamed yourself
- Felt tightness and squeezed more
- Felt disconnected from your lower body
- Felt that no one really explained this properly
You are not alone.
And you are not broken.
Your body is intelligent.
It simply needs guided retraining.
Inside My Yoga Vibe’s Online Live Therapeutic Yoga & Pilates Classes, we help you:
✔ Support your organs naturally
✔ Reduce unnecessary pressure
✔ Rebuild postpartum stability
✔ Improve bladder confidence
✔ Strengthen without rigidity
✔ Restore breath-pelvic rhythm
✔ Feel connected and empowered
And the best part?
You can experience it with a free live demo class.
No pressure.
No aggressive routines.
Just intelligent, guided movement from the comfort of your home.
Therapeutic Yoga
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Enroll now to start down the path to a happier, healthier version of yourself.
Read FAQs
Frequently Asked Questions
Are Kegels bad for pelvic floor health?
No. Kegels are helpful when done correctly. However, they are incomplete if done without breath coordination or relaxation training.
Can yoga really help with urinary leakage?
Yes. Research supports that coordinated pelvic floor activation with breathing improves function and reduces symptoms in many women.
Is this safe during pregnancy?
In most cases, yes. However, always consult your doctor. Our classes focus on gentle, breath-led strength appropriate for different life stages.
How long does it take to see improvement?
Many women notice better awareness within 2–4 weeks. Symptom improvement varies depending on consistency and individual condition.
I feel tight, not weak. Should I still strengthen?
Absolutely — but intelligently. Tight pelvic floors need relaxation training alongside strength.
Do I need prior yoga experience?
No. Our Online Live Therapeutic Yoga and Pilates Classes are beginner-friendly and guided in real time.