I am speaking here of situations in which the perineum receives too much pressure. Once it is ok, it is the repetition that can become problematic: the strong pressure repetitively received by the muscles and tissues of the perineum from the organs that are suspended above can with time distort them and make them ineffective.
Some situations causing this kind of pressure? Sneezing, laughing, talking loudly, shouting, hailing, singing, hiccupping, blocking breathing and “pushing” … but “what to do”?
Yoga leads us to refine our consciousness of our own body. Learn to recognize and feel the different muscles of the perineum and their action in you, exercise them on the mat, but also daily to find the right effort of tonic and muscular response to the events of every moment, but also relaxation because elasticity is just as important as the reactivity for this particular zone.
For example, imagine a rope connecting the bottom of your pubis bone (the bone in front of the pelvis) to the tip of your coccyx (our remaining tail?) and try to bring them closer together. Release gradually then completely, before restarting quietly again.
Then find your “sitting bones”, the ischiums, on which you may be now seating, and seek to bring them closer together. Release gradually then completely before resuming, then alternate.
And finally combine this with the previous action.
Below you will find a recording to practice this exercice. You can do it several times a day, it takes about 3 minutes. With practice you will stop making a funny face during the exercise and you will be able to train anywhere, anytime, even in the metro 😉