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Yoga for the pelvic floor: a 30-minute class with the squeeze built in

A 30-minute class built from the poses of a University of California yoga programme for bladder leaks, with a pelvic floor lift on each out-breath and a full release on each in-breath. In the largest trial, the yoga cut leaks about as much as general stretching and strengthening, so this goes alongside your daily pelvic floor exercises, not instead of them. If you have pelvic pain, pain with sex or trouble emptying, do only the settling, relaxation and rest parts.

30 minBeginner17 movesA step · Firm cushion · A wallHip flexors · Pelvic floor · Calves · Quads · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Easy pose (Sukhasana)1 min
    Beginner · Hip flexors, Back · 3D demoOn a folded blanket or a chair. Let your belly and pelvic floor softenHarder: Pigeon preparation (Eka Pada Rajakapotasana prep)
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn through your nose for about 4, out for about 6. Feel your belly widen as you breathe inEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Find the squeeze and the release

  1. Pelvic floor exercise (Kegel)8 slow squeezes held up to 10 s, then 8 quick squeezes
    Beginner · Pelvic floor · 3D demoSqueeze as if stopping wind and pee, lifting up and in; keep breathing. This counts as one of your three sets today
  2. Pelvic floor relaxation (reverse Kegel)5 slow breaths
    Beginner · Pelvic floor · 3D demoLet your pelvic floor soften and drop as you breathe in

Standing: lift as you breathe out

  1. Mountain pose (Tadasana)5 to 10 slow breaths, twice
    Beginner · Calves, Back, Abs · 3D demoKnees soft. Lift your pelvic floor gently as you breathe out, and let it go as you breathe inHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)3 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back as if onto a tall stool, hands on your thighs. Lift on each out-breath; never hold your breathHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoFront knee over your second toe; shorten your stance if your knee complainsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. Triangle pose (Utthita Trikonasana)3 breaths each side
    Intermediate · Hamstrings, Adductors, Abs · 3D demoHand on your shin or a block, head in line with your spineEasier: Wide-legged standing forward fold (Prasarita Padottanasana)Harder: Half moon pose (Ardha Chandrasana)
  5. Extended side angle (Utthita Parsvakonasana)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoForearm on your front thighEasier: Warrior II (Virabhadrasana II)Harder: Half moon pose (Ardha Chandrasana)

On the floor

  1. Locust pose (Salabhasana)3 holds of 3 breaths
    Beginner · Back, Glutes, Hamstrings · 3D demoLift your chest and legs a little, neck long. Lift your pelvic floor as you rise, and let it go as you lowerEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  2. Pelvic tilt into bridge6 to 8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoPeel up from your tailbone; squeeze on the way up, release at the bottomHarder: Glute bridge
  3. Supine hamstring stretch with a strap45 s each side
    Beginner · Hamstrings, Calves · 3D demoStraight leg up, other knee bentEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  4. Supine spinal twist (Supta Matsyendrasana)30 s each side
    Beginner · Back, Glutes · 3D demoKnees together on a cushion; slow breathingHarder: Seated twist, bottom leg straight

Let go

  1. Happy baby pose (Ananda Balasana)60 s
    Beginner · Adductors, Glutes, Back · 3D demoHold behind your thighs if that's easier; let your pelvic floor soften on each in-breathEasier: Double knee-to-chest stretchHarder: Lizard pose (Utthan Pristhasana)
  2. Reclining bound angle pose (Supta Baddha Konasana)2 min
    Beginner · Adductors, Chest · 3D demoA cushion under each thighHarder: Wide-angle seated forward fold (Upavistha Konasana)
  3. Legs up the wall (Viparita Karani)2 min
    Beginner · Hamstrings, Calves · 3D demoHips on the floor. In pregnancy, or with glaucoma, high blood pressure that isn't under control or fluid build-up, follow its page's cautions or lie with your calves on a chairHarder: Plow pose (Halasana)
  4. Corpse pose (Savasana)3 to 4 min
    Beginner · 3D demoA cushion under your knees
  5. Pelvic floor relaxation (reverse Kegel)5 to 10 slow breaths
    Beginner · Pelvic floor · 3D demoFinish with your pelvic floor fully relaxed

Tips

  • Do your daily pelvic floor exercises as well: NICE recommends at least 8 squeezes, 3 times a day, for at least 3 months, as the first treatment for stress or mixed leaking. The squeeze block here counts as one set.
  • In the largest trial, 12 weeks of yoga cut leaks about as much as a stretching and strengthening programme. It's a good way to stay active, not a replacement for pelvic floor exercises.
  • Lift gently as you breathe out and let go fully as you breathe in. Never hold your breath or bear down.
  • With pelvic pain, pain with sex or trouble emptying, leave out the squeezes and the lifts: do the settling and letting go blocks and the pelvic floor relaxation, and see a pelvic health physiotherapist.
  • With leaking or a prolapse, stop any pose that brings on leaking, heaviness, dragging or a bulge, and make it smaller.
  • Pregnant? From the end of the first trimester, keep time flat on your back short or prop yourself up, or use the prenatal yoga workout instead.
  • After prostate surgery, don't do the squeezes while a catheter is in; start once it's out.
  • See a GP for leaking that isn't better after about 3 months of regular exercises, a lump or bulge in or around your vagina, or blood in your pee.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for the pelvic floor: a 30-minute class with the squeeze built in take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, Firm cushion, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.