The PC muscle is the poor stepchild in yoga class -- way behind the abdominals, psoas, quads, trapezius, biceps and triceps. Of course there is Mulha Bandha, which puts the yoga practitioner's attention in the PC zone. Being that PC muscle strength contributes to everything from enhanced sexual experience to improved bladder control to enhanced feelings of well being, it deserves attention. That said, this post is an homage to the PC muscle and how we can work it in -- and outside of -- our yoga practices.
Muladhara Chakra
Mention the PC muscle in yoga circles and folks look towards the subtle anatomy and chakra system, or more specifically, Muladhara Chakra. Here is an excellent yoga practice to stimulate the Muladhara Chakra.
Mulha Bandha
Mention of the Muladhara Chakra leads to discussion of Mulha Bandha. This root lock is practiced in every yoga class or in none of the yoga classes you attend, depending on the style of yoga you're practicing. If you're unfamiliar with Mulha Bandha, click here for more information and an excellent 10-minute video teaching a Mulha Bandha pranayama practice. You can also find another Moola Bandha breathing exercise here.
Kundalini Yoga's Sat Kriya
One of the most fundamental -- and powerful -- exercises in Kundalini yoga is Sat Kriya. Click here for a detailed description of the kriya. For those of you who would rather follow along to a video, click here for 6-minute video that walks you through Sat Krya.
Everything You've Ever Wanted to Know About PC Muscle Strengthening
My favorite source for everything you've ever wanted to know about the PC muscle and how to build PC strength is someone outside of the yoga world -- Mary O'Dwyer, author of Hold it Sister. You can get a taste of Mary, who is a pelvic floor physiotherapist with over 30 years experience, on her ever informative YouTube channel. You'll find pelvic floor exercises that you can do safely to build strength and train your pelvic floor muscles.
It's Not Just for Women...
And for you men out there reading this post thinking this is "girl stuff," you should know that PC muscle building isn't just for the ladies. Guys can benefit from PC muscle training too. Check out this article written specifically for men.
The next time you're in yoga class and your mind is on the myriad of muscles in your body, don't forget to give a little love to your PC muscle. As the t-shirt says -- always Moola Bandha!
Namaste!
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