Kegels- Common Myths & Best Exercises

People mistakenly believe that pelvic floor weakness only affects child-bearing women. However, women, men and even children can suffer from a weak pelvic floor!

Our current sedentary lifestyle is one cause of weak pelvic floors.

Since so many people suffer from weakness, it’s important that we learn how to strengthen the pelvic floor to prevent weak or hypotonic pelvic floor symptoms. However, when we complain of incontinence, we are given a simple prescription of kegels with no explanation or instruction.

KEGELS ARE NOT SIMPLE!

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Kegels are a complicated exercise. Done incorrectly, they can do more damage than good. And what’s worse, some people have TIGHT pelvic floors and shouldn’t do kegels at all! 

Basically, there are three types of pelvic floor dysfunction:

  1. Hypertonic – a TIGHT pelvic floor
  2. Hypotonic – a LOOSE pelvic floor
  3. Hypertonic AND hypotonic – One part of your pelvic floor may be too tight, while another part is too loose.

Before starting kegels, check out the symptoms below to determine if you have a weak or tight pelvic floor.

Hypertonic, Tight Pelvic Floor Symptoms

  • Most painful symptoms
  • Pain during sex
  • Pain during urination
  • Urge incontinence (difficulty urinating)
  • Difficulty initiating urination
  • Pelvic pain
  • Decreased libido due to pelvic floor tightness
  • Vaginal Pain
  • Difficulty with conception *this is a new finding and needs further research

Hypotonic, Weak Pelvic Floor Symptoms

  • Stress urinary incontinence (involuntary leakage)
  • Pelvic organ prolapse
  • Decreased libido due to weak pelvic floor muscles
  • Difficulty achieving orgasm due to weak pelvic floor muscles
  • Childbirth and a sedentary lifestyle can often lead to weak pelvic floor muscles, but not always! You can reverse this!

Remember, it’s first important that we end any pain symptoms before strengthening the pelvic floor. If you suffer from pain during sex or trouble urinating, you may have a tight pelvic floor. Check out this article on ways to end the pain and release your pelvic floor.

Once you’re pain free, start to strengthen the pelvic floor through various exercises and yoga poses.

Remember, a lot of people have hypertonic AND hypotonic pelvic floors. Your pelvic floor can be too tight in some areas and too loose in others. If this is the case, start with the pain free routine then add the strengthening exercises once you’re pain free.

If you suffer from severe pain, consult with a physical therapist that specializes in pelvic pain. She can perform massage and prescribe specific exercises tailored to your body.

3 MYTHS ABOUT KEGELS (and how to do them correctly)

MYTH: To perform a kegel, squeeze everything down there as hard as you can.

TRUTH: A kegel is much more complicated than this. To perform a kegel, sit down and visualize your pelvic floor as a bowl or sling. Just like in the picture below, gently pull this bowl up.

Gently pull up this bowl or your perineum (the place between the vagina and anus) and hold for 10 seconds. Release your pelvic floor for 10 seconds. Repeat 10x. If this is difficult at first, stick with the imagery and use your breath. Do not struggle and do not bear down. The releasing is just as important as the strengthening. You should never push down or hold your breath. Allow your breath to flow and engage just the pelvic floor.

MYTH: Everyone should do kegels.

TRUTH: NO! If you find that kegels cause pain or increased bladder or bowel frequency or urgency, stop! It may mean that the pelvic floor muscles are too tight. See a physical therapist who specializes in pelvic floor dysfunction and read this to gently relax your pelvic floor.

MYTH: To perform a kegel, act like you’re trying to stop the flow of urine.

TRUTH: Using the muscles to cut off the flow of urine only works ONE section of the pelvic floor, the urethral sphincter. If you’ve been practicing this way with no results, don’t worry. You’re not alone. Proper kegeling takes time, effort and a deeper understanding of the exercise. Read on to work the full pelvic floor.

HOW TO DO A PROPER KEGEL

Proper kegeling engages the pubococcygeous (PC) muscle. The PC is part of the levator ani which is part of the pelvic diaphragm. Basically, we are trying to engage all of the pelvic floor muscles, not just the urethral sphincter.

In yoga, we call this contraction mulabandha.

To perform mulabandha, lie or sit down. Then find your perineum, the area between your vaginal opening and anus.

Gently lift the perineum (the pelvic diaphragm), then lift the urethral sphincter (like you’re trying to hold your pee), then lift your anal sphincter (like you’re trying to hold your poop). Hold for 10 seconds, then release for 10 seconds. Repeat several times throughout the day.

This should all be very gentle. You shouldn’t be bearing down or gritting your teeth.

THIS IS NOT EASY!!!

It can be very difficult to control all three of these areas. It takes a lot of concentration, focus and visualization.

Don’t forget to release between sets! Doing too many kegels can lead to a tight or hypertonic pelvic floor.

As you become more proficient, advance to standing kegels. Then complete kegels while jumping, doing lunges, squats, etc.

BE PATIENT WITH YOUR BODY.

Your pelvic floor didn’t become weak overnight so it will take time to re-strengthen these muscles.

For you moms out there, your body is a miraculous vessel that created a human!!! That’s so freaking cool and amazing!! Don’t expect too much, rather stick with these exercises every day and notice how you slowly improve over time. Consistency is key!

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Yoga Teachers – Are you ready to help your yoga students Restore Their Pelvic Floor? Attend my online workshop – Teaching Yoga for the Pelvic Floor- to learn stretches and strengthening exercises for the pelvic floor. By the end of this workshop, you’ll have the tools to teach your own workshop or class series!

Mandala Flow Yoga Sequence

As yoga teachers, we can get pretty burned out teaching the same flow over and over again. I mean, seriously, how many sun salutations can we teach in a day???? 

Our students can feel pretty burned out as well. Often, I see my students “going through the motions” rather than actually taking the time to mindfully move.

This Mandala Flow is super fun and breaks the rut for teachers and students!

HOW TO TEACH

This is a powerful sequence that you can teach as quickly or as slowly as you’d like.

I typically work through the full mandala (both sides) slowly the first round. This allows the students to learn what we’re doing, deepen into the poses and I can cue the kośa allowing them to experience more mental and emotional benefits (see below).

On the second round, we move faster, with our breath (see cues below). We may go through it 1-3 times depending on how everyone is feeling.

This sequence is challenging and powerful, not only for your students but for you as a teacher.

I usually demo while I teach this sequence to keep my Right and Left sides straight. On the first round, as you demo, move around the room so the class can see you. For example, if you ask your students to face the side wall, then you move to the side wall so they can see the next few moves. When they face the back wall, move to the back wall so they can see the form for a Warrior III.

On the faster rounds, you won’t have time to move around the room so keep it easy and demo and cue from the front of your mat. Make sure to keep your Right and Left sides straight!

MAKE IT YOUR OWN

Change up this mandala flow to make it your own. Sometimes, I add a Goddess pose instead of Wide Leg Forward Fold. Sometimes, I add a Balancing Half Moon or Warrior III squats to increase the intensity. The options are endless! Just make sure your sequence creates a circle around the mat.
When you teach this sequence in your next class, tell me how much your students love it by tagging me on Instagram! Have fun ya’ll!

As yoga teachers, we can get burned out teaching the same flow over and over again. This super fun Mandala Flow breaks the rut for teachers and students!

CUES WITH BREATH

*note: This is just an example. Feel free to move and cue with your own breath.

Mountain Pose

Inhale arms above head

Exhale Forward Fold

Inhale Half Lift

Exhale Forward Fold

Inhale step left leg back, pause for an exhale

Inhale rise up to High Lunge, pause for an exhale

Inhale straighten front leg

Exhale turn to the side into 5-pointed star

Inhale deeply and exhale into Wide Leg Forward Fold

Inhale twist to the right, exhale fold

Inhale twist to the left, exhale fold

Inhale rise up

Exhale twist to the back of your mat

Inhale arms up

Exhale Left High Lunge

Inhale fully

Exhale hands to heart

Inhale lift the back leg off the ground

Exhale Warrior III

Inhale fully

Exhale Forward Fold

Inhale step left leg straight back, pause for an exhale

Inhale rise up to High Lunge, pause for an exhale

Inhale straighten front leg

Exhale turn to the side into 5-pointed star

Inhale deeply and exhale into Wide Leg Forward Fold

Inhale rise up

Exhale twist to the front of your mat

Inhale Left Warrior II, exhale pause

Inhale Reverse Warrior II

Exhale flow through a vinyasa

Repeat on the other side

CUING THROUGH THE KOŚA’S

Allow your students to move beyond the poses and into the mental and emotional aspects of the practice by cuing through the kośa’s. Click here to learn about the kośa’s.

  • I love teaching this sequence because it allows the students to experience a change in perception. Have they ever noticed the back wall? What else are they missing in life that is “right behind them?”
  • People in the back row suddenly get to experience life in the front row (and your front row people learn about life in the back). Encourage your students to think about other areas of their life where they may need a change in perspective.
  • When your students turn to face the back wall, challenge them to listen to your cues rather than watch your demo. Ask them questions about how well they listen in life. Can they hear the cues or are they easily distracted?