“When the uterus prolapses, it leaves its natural place in the pelvis and enters the vagina (birth canal). This may occur if the ligaments and muscles supporting the uterus weaken or strain. Due to this, one may notice symptoms like pelvic pressure or pain, urinary incontinence, difficulty urinating or having a bowel movement, and spotting or vaginal bleeding.
While many treatments are available for uterine prolapse, including surgery, some women may opt for less invasive methods like yoga. Yoga can help improve uterine prolapse symptoms by strengthening the pelvic floor muscles and supporting the uterus.
This article will discuss all the positions that can help you alleviate prolapsed uterus symptoms.”
Yoga for Prolapsed Uterus
As your abdominal pressure is already high, you should avoid anything too strenuous. So, avoid double leg raises or plank on your knees. Focusing on gentle stretching and strengthening poses that support your uterus is better. Here are a few examples:
Tree Pose
This basic standing balance pose helps strengthen your feet, legs, and core muscles.
To do this pose:
- As you stand, place your feet close to each other and maintain your arms on the outside by your side.
- Lift the right foot and shift your load to the left foot. Put your right foot’s sole up on the inner thigh of your left leg.
- Try to balance your weight by firmly pressing your sole into your thigh. If you find it difficult, begin with resting your right foot on the ankle of your left leg.
- Now inhale and raise your hands and clasp them into a namaste above your head.
- Stay in this position for 5-10 breaths. Repeat on the other side.
Root Lock (Mula Bandha)
This is a pelvic floor contraction that helps to support your uterus and prevent it from falling further. It also helps with your urine retention by strengthening the muscles around your urethra and sphincters.
To do this pose:
- Straighten your spine and take a comfortable seating position.
- Fold in your legs
- The next step is to lay your hands on your knees and breathe out deeply.
- Constrict the muscles surrounding your genitalia and perineum, then lift them up toward your belly button as you exhale.
- After staying at this position for 5–10 breaths, repeat this posture 3-4 times.
Shoulder Stand (Sarvangasana)
This inversion position encourages more circulation of blood to the abdominal/pelvic area. It also helps to strengthen your shoulders, neck, and core muscles.
To do this pose:
- Your arms should be by your sides as you lay on your back.
- Inhale and move your legs towards the roof.
- On your next exhalation, lift your hips off the floor and brace your spine with your hands.
- From your shoulders to your feet, your posture should now be in a linear fashion.
- Bring your hips and legs back to the floor slowly after holding this pose for 5 to 10 breathing cycles.
Chair Pose (Utkatasana)
Standing in this position will help to strengthen your back, legs, and abdominal muscles. Additionally, it aids with balance improvement.
To do this pose:
- Stand straight, your feet touching, and keep your arms at your sides.
- Inhale deeply and raise your arms in the air.
- Bend your knees and go down with your hips to sit on a chair as you exhale.
- Verify that your knees don’t extend past your toes.
- Following five to ten breaths in this position, carefully straighten your legs and bring your arms back to the floor.
Happy Baby (Ananda Balasana)
This is a deep hip opener that helps to relax your lower back and hips. It also helps to stretch your inner thighs.
To do this pose:
- Your arms should be by your sides as you lay on your back.
- Inhale and move the feet towards the roof.
- Your knees should be bent and brought up to your chest as you exhale.
- Next, open and stretch your knees to the sides while holding onto the outside of your feet with your hands.
- You can also rock yourself side by side to feel more relaxed.
- Stay in this position for 5-10 breaths and then release your feet and slowly lower your legs back to the ground.
Warrior II Pose (Virabhadrasana)
This standing posture works your legs, back, and abdominal muscles. It will help you release the build-up pressure in your abdomen.
To do this pose:
- Put your feet together and hold your arms towards the side as you stand.
- As you stride back with your left foot, your knees are slightly bent to a 90 ° angle.
- Your left foot must be facing to the side, and the rest of the leg should be straight.
- Now raise your arms so that they are parallel to the ground and look over your right hand.
- After holding this position for 5 to 10 breaths, shift to the opposite side.
Locust Pose (Salabhasana)
You can strengthen your back and stomach muscles by doing this backbend. Additionally, it aids in expanding your lungs and chest.
To do this pose:
- Your hands should be on the side as you lie down on your stomach.
- Inhale deeply and lift your feet, torso, and neck off the floor.
- Your pelvis should be pressing into the ground.
- Now reach your arms back and hold onto your ankles.
- After remaining in this position for 30 secs to one minute, carefully drop your arms and legs to the floor.
A Simple Breathing Exercise
This breathing exercises help to improve your respiratory system and aids in body and mind relaxation.
To do this pose:
- Take a comfortable seat with your back straight
- Close your eyes
- Inhale a few times deeply.
- After complete exhalation, take a nose-only inhalation.
- Count four times as you inhale and eight as you breathe out.
- Repeat this for 5 minutes, and then slowly open your eyes.
Parting Words
A prolapsed uterus can benefit significantly from yoga as a treatment. These poses will help to strengthen your pelvic floor muscles and improve your overall health. Remember to perform what is comfortable and pay attention to your body. But remember, yoga can only help you with your symptoms; it is not the ultimate solution. You need to see a doctor if your symptoms are severe or if they are not improving. After all, your health is the most important thing.
