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Uterine strength is a key component to female sexual health. When the uterus weakens after childbirth, through old age or with a prolapsed uterus, you should focus on strengthening the pelvic floor muscles that surround the organ to help rebuild strength. Even if you don't have a weak uterus, yoga poses and proper anatomical alignment can help prevent weakening and prolapse.
Mula bandha is a Sankrit term that describes the drawing up of the pelvic floor muscles. The bandha -- or root lock -- is believed to energetically strengthen the pelvic floor area, including the uterus. The pelvic floor is a series of connected muscles and tissues that cradle the uterus, bladder and bowels. To strengthen this area, activate mula bandha during every yoga pose by engaging the muscles you would use to stop the flow of urine. Draw the pelvic floor muscles upward toward your belly button. When you engage mula bandha, do not hold your breath. Instead, breathe deeply and evenly.
Squatting poses such as Garland pose can bring strength to your uterus. When you squat, do not bear down with your pelvic floor muscles or let gravity draw the muscles toward the floor. Instead, draw your muscles toward your belly button, as if there was a hammock hanging in your pelvis that you were pulling upward. To perform Garland pose, place your feet slightly wider than hip-width apart and turn your toes out slightly. Bend your knees and lower your hips toward the floor, squatting as low as you can. Press your tailbone forward and tilt your pelvis toward your navel. Draw your pelvic floor muscles upward.
Pelvic Tilting Poses
Tilting your pelvis allows you to manipulate the positioning of your uterus and strengthen your entire pelvic floor. One yoga pose that encourages you to practice pelvic tiling is Cat and Cow pose. To perform this pose, position yourself on all fours with the tops of your feet flat on the floor. Inhale and drop your belly, tilting your pubic bone toward your feet and your tailbone toward the sky. Exhale and round your back, tilting your pubic bone toward your navel and your tailbone toward the floor.
Yoga teacher and "Yoga Journal" writer Jaki Nett warns students to exercise caution in some yoga poses if they have a weak or prolapsed uterus. Poses that require you to jump forward or back or standing poses where you might bear down, such as Crescent Lunge, could exacerbate uterine problems. When the uterus and pelvic floor muscles grow weak, they are susceptible to gravitational force and pressure. Talk to your doctor to see if yoga is appropriate for your condition.