Bye-bye kegels, hello triple-flexion.

I heard it all the time growing up: "Do your kegels, that's the trick to keeping your pants dry when you sneeze!" Right? Not always. Here’s why:

The Kegel, an exercise coined by Dr. Arnold Kegel, activates the front and the back muscles of the pelvic floor, or the muscles that attach to the coccyx (tailbone) and the pubic bone. While the intention of kegels is to strengthen the pelvic floor (and some continue to swear that is does), the result of that front-to-back only movement of Kegels is a tightening of the muscle, pulling the sacrum further into the pelvic bowl. And here’s the crux of the problem with Kegels: the closer these bony attachments get, the weaker, or more slack, the pelvic floor becomes.

We talk about the myths of kegels in my group yoga classes, and just recently, I came across this great interview with Katy Bowman on the MamaSweat blog. Worth the read. There is even a follow-up interview with Katy.

OK, so what is the “pelvic floor” anyways? The pelvic floor is made up of the muscles and connective tissue that keep the pelvic organs (bladder, bowel, uterus, and vagina) in the right place. When the pelvic floor muscles are weakened or damaged, the results can be incontinence or the organs shift or fall out of place. The latter is called prolapse. According to a 2008 study published in the The Journal of the American Medical Association, nearly a quarter of women have a Pelvic Floor Disorder. It has also been shown to worsen with age and obesity. But this is not just a disorder for women. Men also suffer from damaged or weak pelvic floors.

Fortunately, there are a couple pre-Yoga postures you can do every day to help you strengthen that pesky pelvic floor. They take just minutes and will tone and activate both your pelvic floor muscles and your gluts.

• Triple-flexion. From mountain pose (standing, feet hip-width apart), bend and flex your knees, hips and ankles all at the same time. Maintaining "active legs" and not being afraid to stick your gluts out really help with this one. Try it in front of a mirror and watch for simultaneous movement at all three points on the body. Repeat 5-10 times with the breath. Exhale to bend, inhale when you lengthen (or straighten the legs).
• Sumo. Same idea as triple-flexion, but commit to a wide stance with your feet slightly turned out. And imagining a sumo wrestler taking their pose, we bend and flex at the hips, knees and the ankles. Repeat 5-10 times with the breath, bending on the exhale and standing straight on the inhale. The deep you squat and the longer you hold, the more you’ll be working the muscles of the pelvic floor.
• You can intensify both postures by lifting the heels ever-so-slightly once you’ve exhaled into the bent position; hold for a count of 3 breaths. At this point, you may feel more shaking, or instability, but that movement is actually a signal that you’re working from your pelvic floor and less from your strong leg muscles. Cool, huh? (Check out my video demo of these two poses.)
  

So while some may swear by their “kegels,” it’s actually the lateral, or side-to-side action of deep squats that tone and bring vitality to the muscles of the pelvic floor. Connect the movement of these exercises with the breath, and voila, you have Yoga!

Charmaine Swan, RYT 200, teaches Hatha yoga and meditation in Ashland, Wis. She is currently teaching a stroller yoga class for moms, dads and their kids Friday mornings at Ellis Park. For more information about her classes or to see videos of Triple-flexion and Sumo, visit charmaineswanyoga.com.