Yoga for Male Pelvic Floor Health - Strong, subtle, and essential—your pelvic floor deserves attention too.

-

Pelvic floor health isn’t just a “women’s issue.” For men, a strong and flexible pelvic floor supports vital functions like bladder and bowel control, sexual performance, and even core stability. Whether you’re managing incontinence, pain, or just looking to better connect with your body, yoga offers an accessible and powerful way to support these muscles.

According to Dr. Susie Gronski, a physical therapist specializing in male pelvic health, practicing yoga with mindful engagement of the pelvic floor can improve coordination, function, and even pleasure. She suggests that men try engaging the muscles around the genitals as if they were holding back urine—or imagine drawing the base of the penis gently inward. These subtle cues help build awareness and strength where it matters most.

Incorporating coordinated contractions—tighten for one second, release for one second—during certain poses can mirror the muscle activity that occurs during ejaculation. This kind of practice may help improve control, reduce premature ejaculation, and support erectile function.

And if you're managing urinary incontinence and wear protection like briefs or adult diapers, know that these poses are still entirely accessible. Yoga doesn’t judge—your body is welcome on the mat just as it is.

Best Yoga Poses for Male Pelvic Floor Health

  • Child’s Pose (Balasana) – Promotes deep release and awareness.
  • Cat-Cow (Marjaryasana-Bitilasana) – Encourages spinal and pelvic rhythm.
  • Bridge Pose (Setu Bandhasana) – Activates glutes and deep pelvic floor muscles.
  • Lizard Lunge (Utthan Pristhasana) – Opens hips and stretches the groin.
  • Tree Pose (Vrikshasana) – Enhances core balance and mindful engagement.
  • Garland Squat (Malasana) – Grounds the body and opens the pelvic floor.
  • Downward-Facing Dog (Adho Mukha Svanasana) – Strengthens while lengthening the back body and pelvic base.
💬 Alice’s Note:
You don’t have to be perfect or flexible to begin—just willing. Every breath and gentle squeeze brings you closer to feeling grounded, aware, and more in tune with your body.

—Alice. Proudly padded, softly confident.

Susie Gronski, DPT
Gronski is a doctor of physical therapy who specializes in male pelvic health and is certified in pelvic rehabilitation and sexuality counseling. She is also a sex educator with the American Association of Sexuality Educators, Counselors and Therapists.

#AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #DiaperedYoga #VisibleHealing #SoftnessIsStrength #PelvicFloorHealing #YogaForIncontinence


Location: Southern Pines, NC, USA

Comments

Post a Comment

Popular posts from this blog

Fitness Friday: Managing the VDL (Visible Diaper Line) in Yoga & Fitness

-
Image
“Wait—did you catch that? Not VPL, but VDL. Everyone talks about the dreaded visible panty line. But for those of us who live in diapers, what we really have to worry about is the visible diaper line. It sounds a little funny, but it’s also real. That little outline can bring on a flood of questions: Can I really go to yoga without people noticing? What about barre, Pilates, or the gym? The good news is yes—you can absolutely move, stretch, and sweat with confidence. With a few smart choices, VDL doesn’t have to keep you from the studio.” 1. Choose the Right Base Layer Your leggings or yoga pants do most of the work here. Go thicker: Brushed, ribbed, or fleece-lined fabrics hide outlines far better than thin, shiny ones. Play with patterns: Heathered tones, camo prints, or busy designs distract the eye much more than flat solids. Darker shades help too: Black, navy, or charcoal absorb light and disguise lines, while pastels and pa...
Read more

Release Before You Strengthen - What Every Incontinent Yogi Should Know About the Pelvic Floor

-
Image
✨ Introduction: When you wear diapers—whether due to incontinence, disability, healing, or simply tender self-care—yoga becomes more than just movement. Every step onto the mat is an act of vulnerability, strength, and grace. People will tell you to “just do Kegels,” but that’s not always the answer. In fact, if your pelvic floor is already holding on too tight, squeezing harder can make things worse. As someone who crinkles with every stretch, I’ve learned the most important lesson in pelvic health isn’t about strength—it’s about trust. And trust starts with release. 🌿 Why “Release Before You Strengthen” Matters The pelvic floor is a sling of muscles that supports your bladder, bowels, and internal organs. But like any other muscles, they can be: Too weak (leading to leaks) Too tight (also leading to leaks!) Or stuck in both at once You might think strengthening is the only solution. But here’s the truth: ✨ A muscle that never relaxes can’t get stronger. ✨ 🛁 Pelvic Floor Release – L...
Read more

🧘‍♂️ The Benefits of Yoga for Men with Urinary Incontinence: Strength, Support, and Self-Acceptance

-
Image
Urinary incontinence is more common than most men want to admit. Whether it’s the result of surgery, injury, trauma, or time—leakage and loss of control can chip away at a man’s confidence, activity level, and even his identity. But yoga can offer something powerful in return. As someone who lives openly in diapers and practices yoga daily, I’ve seen how this practice can transform the relationship between body, breath, and shame. Some people might call them absorbent garments or products for bladder protection. But let’s be honest—they’re diapers. And that’s not a dirty word here. It’s just part of how I live, move, and care for my body. Yoga isn’t about perfection or performance. It’s about healing—physically and emotionally. 🩺 What Causes Male Incontinence? Common causes include: Prostate surgery Nerve damage Injuries, Trauma or PTSD Aging and weakened pelvic floor muscles Many men respond with silence. Or withdrawal. Or isolation. I responded with yoga. 🌿 How Yoga Helps Men w...
Read more