Pelvic pain - the ache that can really spoil your day! If you've ever experienced discomfort in the lower abdomen, then you know how important and sometimes urgent it is to find soothing solutions. The good news is that yoga can be a real treasure trove for relieving these aches and pains and revitalizing this central area of our body. In this article, we'll take you through a series of gentle, effective movements that will not only relax your abdomen, but also strengthen your whole body. So roll out your mat, take a deep breath and let us explain what you can do to relieve yourself.
If you're interested, have a look at our yoga routine for back pain.
First position to relieve lower abdomen
To begin, lie on your back with your feet firmly planted on the floor. Take a moment to settle comfortably on the mat, close your eyes and breathe deeply. Shape your hands into a diamond shape by connecting the tips of your thumb and forefinger, then place this diamond on your pelvis. Let the weight of your hands soothe the area. This position promotes connection with your body and helps release accumulated tension.
Knee mobility exercises
Lie on your back, feet together, knees together. Gently open your knees while keeping your feet on the floor. This movement releases lateral pelvic tension and stimulates blood circulation. Repeat several times, concentrating on your breathing to maximize the relaxing effect. Now you're ready to move on to the next exercise !
Strengthening pelvic muscles
After opening your knees, bring them together again and lift your hips, keeping your knees open. This variation of the bridge exercises the glutes, while strengthening the lower back. Hold the position for a few seconds while taking deep breaths, then slowly lower back down. This movement helps stabilize the pelvic region and support the lower back.
Circulation and stretching
Then bring your knees up to your chest and make circles with your ankles. This helps release tension and improve blood circulation in the pelvic region. Repeat this movement in both directions to ensure balanced circulation and reduce feelings of discomfort.
Sitting postures
Sit with your legs in front of you, feet together. Let your knees fall to the sides for a gentle hip stretch. If you wish, bend slightly forward to intensify the stretch. This position promotes relaxation and opens the pelvis, which is particularly beneficial for relieving pelvic pain.
Child positions
Switch to child's pose by spreading your knees and sitting back on your heels. Stretch your arms out in front of you and rest your forehead on the floor. This posture helps to release tension in the lower back and calm the mind. Stay in this position for as long as you need, concentrating on your breathing.
Strength and balance
Return to all fours and perform cat-and-cow movements. This dynamic sequence mobilizes the spine and strengthens the core. Don't hesitate to tilt your body to the sides to target the hips and lower abdomen, adding an extra dimension to your practice.
End your session
Finish with a few deep breaths in a seated position, hands on hips. Take a moment to appreciate the benefits of this practice. This moment of refocusing restores your energy and connects you to your body.
By incorporating these movements into your routine, you can not only relieve pelvic pain, but also strengthen your body as a whole. Practice regularly to feel the benefits over the long term.