The perineum is an integral part of the pelvic floor, a group of muscles that play a vital role in supporting the body’s core structure and overall health. The pelvic floor consists of two layers: a superficial layer, closer to the skin, and a deep layer that forms a hammock inside the pelvis. These layers are responsible for holding up the organs of the pelvis, aiding in functions like elimination, reproduction, and providing support to the spine and hips.
The superficial layer of the pelvic floor, often referred to as the perineum, includes two bands of muscle tissue that intersect and form a cross. In male bodies, this layer encloses the urethra in the front and the anus in the back, while in female bodies, it encloses the vagina and the anus. This area is essential for both bodily function and the energetic flow within the body.
In yoga, understanding the perineum and its connection to the deeper pelvic floor can provide insight into the stability, mobility, and health of the entire pelvic region. Let’s explore the role of the perineum in yoga practice and how it contributes to both physical and energetic well-being.
Yogic Practices for the Perineum: Ashwini Mudra & Yoni Mudra
In yoga, the perineum is targeted in two key practices: Ashwini Mudra and Yoni Mudra. These practices involve the conscious contraction of the perineal muscles to channel and contain prana (life force) within the body.
Ashwini Mudra: This is the contraction of the posterior perineal muscles, specifically the area around the anus. In yoga, it is believed that this practice prevents the loss of energy through the Alambusha Nadi (an energetic pathway). By contracting these muscles, the practitioner can retain vital energy within the body.
Yoni Mudra: This is the contraction of the anterior perineal muscles, particularly around the urethra and vagina. For female practitioners, Yoni Mudra is said to harness the energy of the reproductive system, directing it inward and upward through the body’s energy channels.
Both of these mudras help to strengthen the pelvic floor while supporting energetic balance and vitality. By engaging the perineum, we can consciously control the flow of prana and build a stronger, more connected mind-body relationship.
The Deep Pelvic Floor and Mula Bandha
Beneath the superficial layer lies the deep pelvic floor, which forms a hammock that cradles all of the pelvic organs. This layer, sometimes referred to as the pelvic diaphragm, mirrors the shape and movement of the thoracic diaphragm (the muscle that supports breathing).
When the deep layer of the pelvic floor contracts, it lifts upwards in a practice known as Mula Bandha.
Mula Bandha is one of yoga’s three major bandhas (energetic locks) and is said to direct prana (life force) upward along the Sushumna Nadi (the main energetic channel in the spine). Engaging Mula Bandha strengthens the deep pelvic floor, helping stabilize the entire core while channeling energy upward for deeper concentration and awareness during practice.
The Pelvic Floor: Stability and Agility in Yoga
The pelvis is the foundation of the body, providing support to the spine, hips, and internal organs. A strong and stable pelvic floor is essential for maintaining the body’s structure and balance. However, agility and mobility are also crucial.
In yoga, we don’t just strengthen muscles—we also massage the internal organs through movement. Many organs rely on the surrounding muscles and structures for function, and the pelvic floor is no exception. The mobility of the pelvic floor allows it to resonate with the movements of the entire body, ensuring that the internal organs receive a gentle, consistent massage with every breath and asana.
When the pelvic floor muscles are strong, flexible, and responsive, they contribute to the overall health and vitality of the body’s internal systems, from reproduction to elimination.
Reflection: The Importance of Pelvic Floor Health in Yoga
The pelvis plays a vital role in both physical stability and energetic flow.
The perineum, as part of the superficial pelvic floor, connects to the body’s foundational energy and strength. By practicing yoga with a focus on pelvic floor health, we can maintain stability while enhancing our connection to the internal and energetic workings of the body.
Through the engagement of Ashwini Mudra, Yoni Mudra, and Mula Bandha, we strengthen the pelvic floor while supporting energetic alignment. The pelvic floor’s ability to both stabilize and move with the rest of the body offers us the opportunity to practice yoga in a way that nurtures both body and mind.
Yoga helps us embrace the pelvic floor’s dual role of creating strength and agility. By honoring the pelvis as the foundation of our practice, we can connect more deeply to our inner strength and the natural flow of energy within us.
The perineum and pelvic floor are essential to maintaining both physical and energetic balance in yoga. Through conscious engagement, these muscles can enhance stability and create a greater sense of connection within the body. By incorporating pelvic floor practices like Ashwini Mudra, Yoni Mudra, and Mula Bandha, we invite vitality, stability, and deeper awareness into our yoga practice. Whether through breath or movement, the pelvic floor is a key player in the intricate dance between body, mind, and energy.
Learn more about mudras & postures for maintaining physical and energetic balance in the body in a 200 HR YTT!