SIMPLE DAILY PELVIC FLOOR EXERCISE
This pelvic floor exercise is an easy way to locate, strengthen and relax your pelvic floor. It’s so good, you can do it every day.
When you practice it daily, you will foster your connection to your pelvic floor and over time notice how it activates and strengthens throughout your day. It helps you to really understand the biomechanics of how your pelvic floor works with your every move. You will be able to integrate your pelvic floor work out in every other exercise you do, be it Yoga, Pilates, dance or weight training.
Like all exercises from my method, this one also strengthens your body-mind connection and deepens your self-love.
Illustration from Pussy Yoga
PUSSY-COW FOR PELVIC FLOOR: Part One
Start on your hands and knees, and let your spine hang downward just like an old cow. Your cervical spine is a natural extension of your spine here (see picture above).
Now, pull your belly button in, and round your back like a cat.
Begin flowing between the two positions. Move back and forth between them, observing the harmonious movement in your spine. Try to loosen and mobilize all vertebrae evenly.
What is your pelvis doing? How are your pelvic bones moving? Try to feel them in your body.
Ideally, you would notice that, in the Cow position, your sit bones pull apart while your tailbone and sacrum pull backward from the body and away from your pubic bone. This makes your pelvis wider at the bottom, stretching your pelvic floor wide open. Maybe you can feel a real pull in your first pelvic floor layer? Try to relax there to give it a nice, natural stretch. In the cat pose, the sit bones come together, and the tailbone and sacrum approach the pubic bone again. This makes your pelvis narrower as the pelvic floor contracts.Now you can consciously draw your sit bones together in cat pose and notice the activation of your pelvic floor. Deliberately pull them apart in Cow Pose, and notice the stretch in your pelvic floor.
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PUSSY-COW FOR PELVIC FLOOR: Part Two
To test what you are actually doing, let’s change the position:
Get on your feet, stick your butt out and place your palms on your knees (see picture above). Repeat the entire pelvic floor exercise in this position.
Now place your hands on your sit bones and try to feel the movement from the outside.
Then put one hand on your pubic bone, your fingers pointing down, and the other on the sacrum, with the fingers down as well. Try to feel the subtle nodding motion of the sacrum.
Slide your fingers further down your spine, so you can feel your tailbone. How is it moving? For most of us, it won’t move on its own, but you can consciously wake it up. In Cow Pose, deliberately stretch your little tail away from your body as if you were trying to lift it up. Then let it go when you come into cat pose. Do you feel anything moving? Even if nothing moves, mentally include your tailbone in these movements from now on.
Although our tailbone is an archaic part of our musculoskeletal system, it’s nevertheless essential because it’s connected with the whole pelvic floor.
While sitting or standing, feel how your breath widens the pelvic floor, and as it widens, actively move your little tail toward the back. This exercise helps you gradually return movement to your tailbone and dynamically trains your whole pelvic floor.
How do you feel now? What shifted?
This exercise is taken from my #1 bestselling book Pussy Yoga. It’s available in German, English and Polish.
If you want to practice with my video and audio guidance, get my Sensuous Dance Workout, it contains similar exercises and combines my pelvic floor workout with sensuous dancing.
Sensuous Dance Workout
Activate your pelvic floor power and feel amazing in your body.
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