Caring for the Perineum with Yoga: A Gentle Guide for Men and Women

The perineum — the area between the genitals and the anus — plays a vital role in core stability, sexual health, and pelvic floor function. Yet, it’s often overlooked in both daily life and physical fitness routines. Yoga, with its deep awareness of the body and breath, offers a gentle, effective way to strengthen, release, and protect the perineum.

In this article, we’ll explore how yoga supports perineal health for both men and women, and which poses can help maintain strength, flexibility, and balance in this important area.

Why the Perineum Matters

The perineum is part of the pelvic floor, a group of muscles that supports your bladder, bowel, and reproductive organs. A strong and supple pelvic floor:

• Improves core stability

• Supports sexual function

• Reduces the risk of incontinence

• Helps with postpartum recovery (for women)

• Supports prostate health (for men)

Yoga helps by combining mindful movement, breathwork, and relaxation, all of which contribute to perineal awareness and wellness.

Yoga Tips for Perineal Health

Focus on the Breath

Breathing deeply into the belly engages the diaphragm, which works in harmony with the pelvic floor. Try diaphragmatic breathing:

• Sit or lie down comfortably.

• Inhale slowly through your nose, letting your belly rise.

• Exhale gently, feeling your lower belly contract.

Add awareness to the perineum as you exhale — gently lifting the pelvic floor without straining.

Engage, Don’t Overwork

Pelvic floor health is about balance — not just strength. Over-contracting (as in doing too many Kegels) can cause tension or pain. In yoga, we alternate engaging and releasing the perineal muscles, promoting both tone and relaxation.

Be Consistent, Not Aggressive

Like any muscle group, the perineal area responds best to regular, moderate attention. Avoid pushing into discomfort, especially if you’re recovering from childbirth, surgery, or pelvic issues.

Best Yoga Poses for Perineal Health

Here are some of the most beneficial yoga poses and practices:

1. Mula Bandha (Root Lock)

• Gently engage the muscles around the perineum (like stopping the flow of urine).

• Hold for a few breaths, then release.

• Can be practiced sitting, standing, or during poses like Tadasana or Sukhasana.

• Builds awareness and strength.

2. Bridge Pose (Setu Bandhasana)

• Strengthens glutes and pelvic floor.

• Lie on your back with knees bent and feet hip-width apart.

• Lift your hips while gently engaging the perineum and lower belly.

Tip: Place a block or a soft cushion between your knees and gently squeeze it as you lift your hips. This helps activate the inner thigh muscles and supports the engagement of the pelvic floor.

Setu Bandhasana - Bridge Pose

3. Garland Pose (Malasana)

• A deep squat that stretches and tones the pelvic floor.

• Keep your spine long and breathe into your belly.

• Great for opening the hips and relaxing tension.

4. Cat-Cow (Marjaryasana/Bitilasana)

• Gentle movement that synchronizes breath and pelvic rhythm.

• Focus on engaging the perineal area during the “cat” portion (rounding the spine).

5. Child’s Pose (Balasana)

• A resting pose that relaxes the pelvic floor.

• Breathe deeply into the lower back and pelvic bowl.

Balasana - Child's Pose

6. Happy Baby (Ananda Balasana)

• Gently opens the hips and brings awareness to the perineum.

• Hold your feet or ankles and rock side to side.

For Women:

• Postpartum: Focus on gentle reactivation of the pelvic floor. Avoid deep core or strong inversions early on.

• Menstruation: Use restorative poses like Supta Baddha Konasana to release tension.

For Men:

• Prostate health: Regular engagement and relaxation of the pelvic floor can improve circulation and prevent stagnation.

• Core stability: Include deep core work (like in Plank Pose) with mindful perineal engagement.

Final Thoughts

Perineal care is an essential — but often hidden — part of overall well-being. Yoga offers a holistic and mindful approach to strengthening and softening this vital area, benefiting both men and women.

By incorporating gentle movement, focused breath, and intentional engagement, you can support your pelvic floor and feel more grounded and connected to your core.

Ready to start? Choose one or two poses and begin with just 5–10 minutes a day. Your perineum will thank you!