In women the uterus, as well as the entire pelvic floor, can be strengthened by a variety of yoga poses. A weakened uterus can be caused by aging, childbirth, menopause, fibroids or other factors. Some women with a weakened uterus will experience urinary or fecal incontinence, post-partum leakage or constipation. Yoga poses can also prevent some of these conditions from occurring. Check with your health practitioner prior to embarking on a new exercise regimen.
Muladhara Bandha
Muladhara Bandha is a yoga technique that consists of contracting the perineum muscle in the pelvic floor. It has a similar sensation to both holding back urine and a bowel movement. According to the article, "Yoga for Incontinence and Other Pelvic Floor Disorders," by Sharon Steffensen, this pose is meant to "conserve vital energy, awaken the kundalini energy and develop one's spiritual potential."
Baddha Konasana
Baddha Konasana, also called the bound angle pose, is meant to relieve tension from the inner thigh muscles, strengthen the uterus, and relax and open the pelvis. First sit on folded blankets with your back and buttocks against the wall. Strive to bring your heels to the pubic bone, with the soles of your feet together. Press your heels together and fully relax your inner thighs.
Cat-Cow Stretch
The Cat-Cow Stretch is meant to tone your reproductive system. Start on your hands and knees with your shoulders in line with your wrists and your hips above your knees. For the cow pose, inhale and lift your chest up, raising your head, tilting your tail bone up and depressing the spine so that your back becomes concave. The cat pose is done as you exhale. Press your hands as you move your tail bone and head down; round your back while pulling in your buttocks muscles.
Upavistha Konasana
Upavistha Konasana strengthens the groin muscles. First, sit on folded blankets or a bolster to bring your pelvis into better alignment. Open your legs wide, with knees slightly bent. Lean forward, placing your forehead on a stack of blankets.
Squatting
Use a chair to support yourself if you are new to squatting exercises. This pose will open the pelvic area and strengthen your legs. Get in a squat position with your legs open; stay on your toes while gently pressing your heels to the ground.
Benefits to the Uterus
According to Women to Women's website, building strength in the uterus can help the following conditions: incontinence, constipation or incomplete bowel or bladder emptying, diminished sexual satisfaction, painful intercourse, sinking or prolapse of the uterus, as well as low back and lower abdominal pain.
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