Kegels in Happy Baby

In this practice

Key teachings

• Pelvic floor awareness and control
• Mindful breathing in conjunction with internal movements
• Gentle stretching for hip and lower back release

Ideal for

• Individuals seeking to improve pelvic health
• Postpartum individuals
• Those experiencing lower back or hip discomfort
• Beginners to yoga
• Anyone wanting to deepen body awareness

Lesson

Instructions

SETUP: Start by lying on your back with your knees bent and feet resting on the ground.

MOVEMENT: Bend your hips and knees and lift your legs off the ground. Grab either the backs of your thighs, shins, or outside edges of each foot with your hands and then let your legs fall outward. Draw your knees and thighs gently down towards the floor. Relax your pelvic floor muscles. Next, activate your pelvic floor (clitoris to anus, close the curtains, lift and hold the elevator up).

TIP: Breathe smoothly in and out through your nose.. This should be a gentle stretch to your pelvic floor and low back.

For a more in-depth breakdown of how to do Happy Baby pose, see my blog post:

Steps

• Happy Baby Pose (Ananda Balasana)
• Kegel exercises (pelvic floor contractions and relaxation)
• Nose breathing (pranayama)

Benefits

• Strengthens and tones pelvic floor muscles
• Relieves tension in the lower back and hips
• Improves bladder control and sexual health
• Enhances body awareness and proprioception
• Supports postpartum recovery