Best Yoga Poses for Pelvic Floor Dysfunction: A Guide for 2025

What is Pelvic Floor Dysfunction?

Pelvic floor dysfunction (PFD) occurs when the muscles of the pelvic floor are too weak, tight, or uncoordinated, leading to bladder leaks, bowel issues, pain, or pelvic pressure.

These muscles support essential organs, including the bladder, intestines, and uterus (in women). When they aren’t functioning properly, it can affect daily activities, cause discomfort, and reduce quality of life.

Watch a video where we explain more in depth:

Signs You May Have Pelvic Floor Dysfunction:

✔️ Urinary incontinence (leaking when sneezing, coughing, or laughing)
✔️ Frequent urgency to urinate (even when the bladder isn’t full)
✔️ Difficulty emptying the bowels or straining during bowel movements
✔️ Pelvic pain, pressure, or heaviness
✔️ Pain during intercourse
✔️ Lower back discomfort

Read more about the symptoms of pelvic floor dysfunction

• Pregnancy & Childbirth – Stretches and weakens pelvic muscles over time.
• Chronic Constipation – Straining puts excessive pressure on the pelvic floor.
• Hormonal Changes – Menopause leads to reduced estrogen, affecting muscle elasticity.
• Heavy Lifting – Increases intra-abdominal pressure, weakening support muscles.
• Poor Posture & Prolonged Sitting – Causes muscle imbalances and tightness.
• Stress & Anxiety – Leads to chronic muscle tension, making symptoms worse.

How Yoga Can Support Pelvic Floor Health

Yoga can be an effective way to restore balance to the pelvic floor. Specific poses help either strengthen or relax the muscles, depending on whether they are weak or overly tense. Yoga also promotes better posture, breath awareness, and body alignment — all of which are essential for pelvic health.

If your pelvic floor muscles are weak, incorporating yoga poses that build endurance and coordination can help restore strength.

Prefer watching? Here is our complete playlist with 5 yoga exercises to follow-along - all pelvic floor safe:

If you would rather read, here is more:

Pelvic health relies on movement, breath awareness, and muscle balance. Whether you need to strengthen or relax your pelvic floor, this guided yoga practice will help you restore function and stability. The following sequence is based on the Yoga for Pelvic Health video series and is structured to improve circulation, posture, and core connection.

1. Pelvic Awareness & Circulation

Pelvic Circles (Standing or Seated)

Movement in the pelvic area is essential for preventing stagnation and improving circulation. This exercise prepares the body for deeper work.

1. Stand with feet hip-width apart.

2. Place your hands on your hip bones for awareness.

3. Slowly make gentle circles with your pelvis.

4. If standing is uncomfortable, try this seated or lying down.

5. Move with your breath, inhaling as the pelvis moves forward and exhaling as it moves back.

If you experience pain or discomfort, perform smaller movements in a supported position.

2. Breathwork for Pelvic Balance

Deep Abdominal Breathing

Proper breathing is key to both strengthening and releasing tension in the pelvic floor. Many people hold tension here without realizing it.

1. Lie on your back with knees bent, feet hip-width apart.

2. Place one hand on your chest and the other on your lower belly.

3. Inhale deeply through the nose, expanding the belly while keeping the chest still.

4. Exhale slowly, allowing the belly to gently fall.

5. Continue for five breaths, feeling the breath move into the pelvic area.

The pelvic floor should naturally expand on the inhale and contract on the exhale.

3. Strengthening & Stability

Half Squat with Breath Awareness

This movement strengthens the pelvic floor and core while maintaining balance.

1. Stand with feet hip-width apart.

2. Inhale, bend your knees slightly, and feel the pelvic floor lengthen.

3. Exhale, engage your lower belly and pelvic floor as you return to standing.

4. Repeat for five to eight slow and controlled repetitions.

Avoid over-clenching the pelvic muscles—focus on a gentle activation.

Seated Rocking for Hip Mobility

This movement improves mobility and encourages better pelvic alignment.

1. Sit cross-legged with hands resting on your knees.

2. Begin rocking your pelvis forward and backward, keeping your spine tall.

3. Feel the movement in your sit bones and pelvic floor muscles.

Continue for one to two minutes, keeping the motion soft and intentional.

4. Releasing Tension & Restoring Balance

Supine Hip Tilts (Lying Pelvic Rocking)

This exercise relieves tension and improves pelvic mobility.

1. Lie on your back with knees bent and feet flat.

2. Gently tilt your pelvis forward and back, creating small movements.

3. Breathe deeply, focusing on relaxing tension with each exhale.

4. Repeat five to ten times.

This movement should feel soft and natural, not forced.

Butterfly Pose for Inner Thigh & Pelvic Release

This pose encourages the pelvic floor muscles to relax.

1. Sit with the soles of your feet together, allowing the knees to fall open.

2. Inhale to lengthen the spine, exhale to gently relax forward.

3. Hold for five to ten breaths, focusing on softening the pelvic floor.

If this feels too intense, place yoga blocks or cushions under the knees.

5. Restorative Relaxation & Recovery

Legs Up the Wall Pose

This pose promotes circulation and allows the pelvic muscles to fully release.

1. Lie on your back with legs extended up against a wall.

2. Rest your arms at your sides, palms facing up.

3. Close your eyes and focus on slow, deep breathing.

4. Stay here for five to ten minutes.

Guided Body Awareness

1. Bringing awareness to the pelvic area through stillness helps the body integrate movement and breath.

2. Lie comfortably in Shavasana (corpse pose).

3. Bring awareness to the pelvic region, noticing any areas of tension or relaxation.

4. Inhale and imagine sending breath to the pelvic area, exhaling tension away.

Stay here for several minutes, allowing the body to fully settle.

Daily Routine: Choose three to four poses and five minutes of breathwork.

Post-Workout: Use restorative poses to release tension and calm the nervous system.

Evening Routine: Practice Legs Up the Wall and deep breathing to prepare for sleep.

If your pelvic floor needs strengthening, focus on supportive movements and breath control. If you need to release tension, hold relaxing poses longer and emphasize deep breathing.

Healing the pelvic floor is a process of awareness and consistency. Avoid forcing movements, and listen to what feels right for your body.

Pelvic health is about balance. Overactive muscles need relaxation, while weak muscles need activation. This yoga sequence is designed to help you connect with your pelvic floor, improve circulation, and restore function through mindful movement and breathwork.

Start small, stay consistent, and trust the process.

Signs You're Doing a Pose Incorrectly

- Feeling excessive strain or tension in the pelvic area.
- Holding your breath instead of maintaining steady breathing.
- Experiencing pain or discomfort during or after the practice.

Yoga is a powerful tool for improving pelvic floor health, whether you need to strengthen weak muscles or release tension. By incorporating the right poses and breathwork into your routine, you can enhance core stability, relieve discomfort, and improve overall well-being.

Want to take the next step? Try adding a few of these poses to your daily routine and listen to your body. If you need additional support, consider consulting a pelvic health specialist or a certified yoga instructor.

Start your journey to better pelvic health today!