In this article we will show you the best yoga exercises for your pelvis. They are all very easy to do. Try them out!

Here you will find the best yoga exercises for your pelvis. They are all very simple and you will see results within a week.

The pelvis or pelvis is the section between the abdomen and legs that is supported by the hip bones and sacrum.

Therefore, for long-term results, it is important to regularly do and exercise yoga exercises for your pelvis .

What needs to be considered

There are certain things to consider when maintaining pelvic health. If you have any symptoms, it is best to get a thorough examination and advice from your doctor.

• If you had pelvic surgery less than 6 months ago, ask your doctor before doing any of these exercises.
• With yoga,  you should feel comfortable and never be in pain. If it doesn’t, consider decreasing the intensity.
• Start with 2 or 3 repetitions of yoga poses. You can increase the number of repetitions as you get better over time.
• Take your time with these pelvic yoga poses. If you try to speed up the process, you can injure yourself.

1. Padagunsthasana (hand to foot)

This exercise improves the health of your pelvis and strengthens your legs. Avoid this exercise if you have chronic headaches or low blood pressure.

• Stand on the floor with your feet about  8 inches apart. Keeping your legs completely straight, slowly bend forward and inhale to make movement easier.
• After that, if you are flexible enough, bend until your hands reach your feet. Otherwise it also extends to the ankles.
• Once your hands reach your feet, touch your big toe and slowly count to 10 or wait 30 seconds.
• Then you slowly straighten up. Repeat this position three times.

2nd bridge

This exercise protects your pelvic health, promotes blood circulation and strengthens the muscles. However, we recommend that you avoid this exercise if you have problems or injuries to your neck, arms, or ankles.

To do this, you need to do the following:

• Lie down on your mat. The arms lie flat on the floor.
• Take a deep breath. First bend your knees until your heels are in the position where your knees were previously. You know you are in the right position as soon as you can touch your heels when you extend your arms. If so, keep your feet wider apart.
• Your hands should be far away from your body. Straighten your back, put your hands on the mat, and exhale.
• Next, lift your hips until a straight line forms between your knees and your shoulders as you inhale deeply.
• Then put your arms under your body and interlock your fingers.
• Then lift your hips as high as possible. Keep the balls of your feet on the mat and remain in this position for 15 seconds.

• Repeat the exercise three times a day, pausing for 10 seconds between repetitions.

3. Mountain exercise

This pelvic yoga exercise is perfect because it is very simple and you can repeat it  several times a day. If you do this exercise, you will see significant improvement in a couple of weeks.

We recommend this exercise to improve your posture, elasticity, and back pain. You can also do them at the end of your workout when you want to rest and relax your muscles.

The exercise goes as follows:

• First, stand as straight as possible on your mat. Your head should be slightly elevated, your lower jaw parallel to the mat, and your neck straight.

• Take a deep breath. Legs and feet are close together, press them against each other.
• Relax your body a little and open your toes. Then equalize the pressure and tense the legs again.
• Distribute your weight evenly across both legs. Tense your lower abdomen and gradually the upper part of your body.
• Bring your arms back very slightly and spread your palms. You can point to the body or to the front.
• Stretch your back without lifting your  shoulders.
• Then hold the position for 30 seconds.
• Repeat this exercise three times with a 20 second break in between.

This yoga exercise for your pelvis poses no health risks. Remember that if you feel dizzy or uncomfortable, you should stop immediately. Usually there are no complaints. However, if you have anemia, it can be uncomfortable for you.

Regular yoga exercises for your pelvis

Protect your pelvic health by practicing yoga regularly.

As you can see, these exercises are very simple. We recommend you do them every day. This is a good place to start if you haven’t exercised in a long time and have pelvic problems. You may also be able to  try other yoga exercises for your pelvis or increase your physical activity.