Login
Register

Home

About Us

Diagnoses

Treatments

Classes

Resources

Media

Testimonials

Blog

Account

Blog
Register
pelvic organ prolapse and the role of yoga

Learn All About Pelvic Organ Prolapse and the Role of Yoga in Recovery

Yoga can help manage pelvic organ prolapse, but there are also some poses, movements and breathing methods that could make the condition worse.

What is a Pelvic Organ Prolapse?

"Prolapse" refers to a descending or drooping of organs. Pelvic organ prolapse (POP) refers to the prolapse or drooping of any of the pelvic floor organs, including: the bladder, uterus, vagina, small bowel, or rectum. These organs are said to prolapse if they descend into or outside of the vaginal canal or anus.

Read our previous blog for more information on prolapse and how pelvic floor therapy can help.

Which yoga poses will help and which poses will make it worse?

Yoga has been found to help women with urinary incontinence, but will it help with prolapse?

There are hundreds of yoga poses as well as breathing exercises in the practice of yoga. Some of these poses can help manage or reduce the negative sensation felt with organ prolapse. Other poses and breathwork, however, may make the condition worse. This is due to the role of intra-abdominal pressure (IAP) on the organs and the pelvic floor. Prolapse occurs when pressure in the abdomen is greater than the strength of the pelvic floor, the connective tissue, and deep core muscles that help keep organs in their place.

It is important to note that yoga by itself will not reverse a pelvic organ prolapse. There are many factors and behaviors that contribute to prolapse. It is best to be seen by a licensed pelvic floor physical therapist for a complete examination and treatment plan for your condition.

Yoga Poses That Will Help

Yoga poses that increase pelvic and abdominal stability without significant increases intra-abdominal pressure will help with prolapse.

Mula Bandha:

In a study published in 2018 by the International Journal of Yoga, the technique of Mula Bandha may be beneficial to mild pelvic organ prolapse. Mula bandha is a technique that engages the pelvic floor muscles, along with the deep core muscles. See a yoga therapist or pelvic floor physical therapist for more instruction on proper pelvic floor muscle engagement and how to incorporate it with this exercise.

Supported poses:

  • Legs up the Wall with a block or folded blanket under the pelvis.
  • Supported Bridge pose with a yoga block under the sacrum.
  • Reclined butterfly pose with blocks under the knees.

Breathing:

Do not hold your breath when you have a prolapse, whether you are lifting a bag of groceries or practicing yoga.

Holding your breath will create extra pressure in the abdomen, which will encourage your organs to migrate further south. Practice deep breathing on a regular basis and also exhale with movement.

Exhale with Movement - Do not hold your breath while you move. Try exhaling with the following activities:

  • Transitioning from lying down to sitting up
  • Transitioning from sitting to standing
  • While lifting anything (baby, groceries)
  • While pushing anything (strollers, trash can, shoveling)
  • While bending over to empty the dishwasher, take out laundry, weeding your garden, etc.
  • Putting on your socks, shoes and pants
  • Getting out of the car
  • During exercise
  • Reaching overhead

Poses that Help with Body Alignment

  • Stand in mountain pose and find a neutral pelvis and proper postural alignment.
  • Practice chair pose with a block between the thighs, focusing on maintaining a neutral pelvic position and activation of the deep core muscles (transverse abdominus and pelvic floor).

Yoga Poses to Avoid

  1. Avoid or modify intense core exercises that increase intra-abdominal pressure (IAP) until cleared by a pelvic floor physical therapist.
  • Double Leg Lift (Modification: raise one leg only)
  • Boat Poses (Modification: raise one leg only)
  • Plank Poses, including Chaturanga dandasana
  • Uddiyana bandha (“belly lock”) – this muscular “lock” increases pressure around the prolapse and forces the organs down towards the pelvic floor
  • Deep Squats without proper bracing will increase pressure on the pelvic floor
  • Forward bends with wide legs
  • Avoid jump-backs until you learn effective bracing from a pelvic floor therapist.
  • Do not hold your breath! Breathe with movement and transitions between poses.
  • Avoid heavy lifting, straining, or “pushing”

This applies to manual work and exercise (yardwork, heavy boxes), as well as having a bowel movement.

Read our previous article about body mechanics and prolapse on more tips on how to manage a prolapse.

When to See a Pelvic Floor physical therapist

It is important to note that yoga by itself will not reverse a pelvic organ prolapse. There are many factors and behaviors that contribute to prolapse. It is best to be seen by a pelvic floor therapist for a complete examination and treatment plan for your condition.

At Femina Physical Therapy, we offer personalized, one-on-one yoga therapy sessions that are geared towards your interests, body type, and condition. If you are in need of this therapy and have a little one at home that makes it difficult, many patients over the years have chosen to bring their babies with them to the session. We are proud to be a baby-friendly office and increase access to our services by making it easier for new moms to attend. Contact us to get started on your healing path.

 

Resources

Huang AJ, Jenny HE, Chesney MA, Schembri M, Subak LL. A Group-Based Yoga Therapy Intervention for Urinary Incontinence in Women: A Pilot Randomized Trial. Female pelvic medicine & reconstructive surgery. 2014;20(3):147-154. doi:10.1097/SPV.0000000000000072.

Prosko, S. Organ Prolapse and Yoga. https://www.yogauonline.com/yoga-for-pelvic-floor-health/organ-prolapse-and-yoga

Sweta K, Godbole A, Awasthi H, Pandey U. Effect of Mula Bandha Yoga in Mild Grade Pelvic Organ Prolapse: A Randomized Controlled Trial. International Journal of Yoga. 2018;11(2):116-121. doi:10.4103/ijoy.IJOY_32_17.

**This information is for educational purposes only and is not intended to replace the advice of your doctor.

 

What Our Patients Have to Say

Prev
Next

Testimonial by Julie T.

Femina PT (née Fusion Wellness & Physical Therapy) has honestly changed my life. Before receiving treatment at Femina, I was going doctor to doctor to try and find the answer to my pelvic pain. It has taken me YEARS to find someone that can help fix this. It wasn't until my gynecologist recommended your clinic that I finally felt relief. My pelvic pain is almost gone, and granted I still have a lot more to work on with Laureen (my PT), my original problem is nearly cured. I am so grateful to her.

What is even better is she gave me practical exercises to do at home that were not tedious and provided instant (and lasting) relief. Although I mainly work with Laureen, my interaction with the owner (Heather) has been great. She is very generous, kind, and committed to her business.

It hurts to know there are women out there suffering who will never know or have the opportunity to work with women like Laureen and Heather because this issue is hardly talked about and this field is so rare. I hope more doctors and physical therapists see the value in this work and can relieve more woman of their pain.

-- Julie T., 12/4/16 via Yelp!

Testimonial by R.D., age 38

"I had a severe tear during childbirth that was not stitched together correctly and therefore healed poorly. Even after having a surgery a year later to remove the scar tissue, I was still having pain, and no one could explain why -- there was no overt 'reason' to explain the pain. I had tried other 'specialists' and even saw another physical therapist who had me do hip / leg stretches -- what a joke! I was about to give up and just 'live with it' until thankfully I kept searching online and found Heather.

Read more: Testimonial by R.D., age 38

Testimonial by A.B.

Before I was referred to Heather Jeffcoat I was living in a nightmare. I had been married to my husband for three years and I was suffering from Vaginismus. That all changed when I visited my OBGYN and she said she knew of someone with a great success rate. To be honest I was hesitant at first because my first doctor had already told me that all I needed to do was order dilators from the internet and I should overcome my problem. She was wrong because I had followed the book on how to use the dilators with absolutely no advancements in my condition. However, that all changed when I went in for my first visit and Heather took the time to explain my condition and how we were going to work together to overcome it.

I remember leaving her office with a glimmer of hope that I could live a normal life. As my sessions continued I began to see immediate results. With only four sessions and a strict dedication to my home programs I was cured of Vaginismus. In the beginning of this process I was made aware that my health insurance company might not cover the costs, which was disappointing but today I can say one hundred percent that it was the best money I ever spent. Now thanks to Heather I am finally enjoying my life to the fullest with my husband. Thank you Heather, I can’t begin to tell you how much I appreciate all that you have done for me. I will never forget it. Those who are suffering from these types of conditions don’t be afraid because she makes you feel so comfortable and the end result is worth it. Good luck to you all and I hope you experience the success I have.
-- A.B.

Testimonial by Lauren B.

Femina PT (née Fusion Wellness & Physical Therapy) has been such an answer to prayer, i'm so glad I found them! I've been struggling with vaginismus my whole life, but didn't have a name for it until about 6 or 7 months ago. Even once I did have a name for it though, I didn't know where to begin in getting help. My OB/GYN had me get a set of dilators, but I couldn't even insert the smallest one by myself. Most times I tried I just ended up frustrated and in tears. I felt really alone, like I was broken and didn't have the energy to keep trying. When I got engaged a few months ago though, I realized I needed to get answers so i wasn't dreading my honeymoon.

Read more: Testimonial by Lauren B.

Testimonial by Mary L.

I started seeing Heather to treat my Interstitial Cystitis in November 2016. At this time, I was extremely miserable, in constant pain, and felt as though no one was listening or understood what was going on with my body. I have just finished my last appointment and I can honestly say that my life has completely changed for the better because of Heather and her team of PTs! I live almost completely pain free, and when I do have flare ups, I am able to treat them at home on my own. I am so grateful that this office was recommended to me a honestly cannot recommend them enough!

Read more: Testimonial by Mary L.

Testimonial by P.M.

I was hopeful but frankly skeptical when the doctor treating me for Interstitial Cystitis recommended that I go to Heather for physical therapy. Medication and diet helped control my IC symptoms, but I had never heard of physical therapy being used to treat IC. The education and treatment I received from Heather was a revelation. She explained that the pain I experienced with IC had helped create a cycle of muscle guarding which affected the entire pelvic area. I had no idea of the amount of tension being held there. No wonder my husband and I had not been able to have sexual intercourse for years!

Read more: Testimonial by P.M.

Subscribe To Our Newsletter

Get access to our free downloads and a 15% discount on Heather's book "Sex Without Pain"!
captcha 
I agree with the Terms and Conditions and the Privacy policy