Top Yoga Poses to Strengthen Your Pelvic Floor

Our pelvic floor muscles support the pelvic organs, namely the bladder and bowel. Engaging in exercises to strengthen these muscles will only set you up for a stronger pelvic floor and avoid problems during urination or passing of stool.

While Kegel exercises have been a popular go-to, specific yoga poses can work to strengthen your glutes, which is necessary for promoting a strong pelvic floor.

Yoga Poses to Strengthen Pelvic Muscles

A tight pelvic floor doesn’t automatically mean a strong pelvic floor. The following poses are designed to strengthen your pelvic floor and your glutes to help you achieve overall strength and protect you from developing urinary or bowel issues.

1. Chair Pose


  • Stand with your feet hip-width distance apart and focus on your breath.
  • As you extend your arms overhead, lower down to squat, making sure your hips are pushed back and your knees are behind your toes. You should feel like you are sitting on an imaginary chair.
  • Try to sit as low as you can.
  • Hold this pose for a couple of breaths and slowly release to stand.

2. Horse Pose


  • Stand with your feet wider than shoulder-width distance apart and turn your toes outward.
  • Bend your knees to lower down to a squatting position and bring your hands across your chest, palms to touch. Your shoulders should be down and relaxed.
  • Keep your knees stacked above your feet and tuck your tailbone in.
  • Hold this pose for 30 seconds and make sure to focus on your breath.

3. Locust Pose


  • Start by lying on your belly with your arms and legs extended out. Bring your forehead to rest on your mat.
  • As you inhale, lift your head to look forward.
  • As you exhale, lift your chest and arms to hover above the ground. Slowly bring your arms behind you.
  • Lift your legs to bring your thighs above the ground and shift your weight to your belly and front pelvis.
  • Draw your shoulder blades back and focus on your breath with your chest lifted.
  • Hold this pose for 60 seconds and slowly release to the starting position.

4. Bridge Pose


  • Lie on your back with your hands beside you, palms facing down. Bend your knees to plant your feet firmly on the mat and make sure that your hands can almost touch your heels.
  • Slowly start to raise your hips toward the ceiling, as high as you can.
  • Hold the pose for as long as you can or for a couple of breaths before release.

5. Happy Baby Pose


  • Lie on your back and bring your knees toward your chest. Position your ankles over your knees to make your shins perpendicular to the ground.
  • Open your legs as wide as you can and grab on to your shins or ankles.
  • Give your back a little massage by gently rolling to the left and then to the right.
  • Focus on your breath and release to lie down and relax.
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Yoga Yoga. (1970, January 01). 8 Yoga Poses to Strengthen and Stretch Your Pelvic Floor and Glutes. Retrieved from

5 Yoga Poses that are Better than Kegels. (n.d.). Retrieved from