Overweight or obese girls do need to take care of this training of climbing steps and in the beginning should start with very few rounds only and later increase the steps very slowly. This will be decided on the basis of the BMI and waist measurements of the practitioner girls. But before that, they should strengthen the pelvic muscles to be on the safer side as well, using the following exercises which strengthen the muscles around bladder, bottom and vagina and tissue around the uterus. An overweight person puts extra pressure on the abdominal muscles that eventually leads to weakening of the pelvic floor. In addition to overweight, pregnancy, post-natal pelvic floor injury, chronic constipation, repeated heavy lifting, etc. contribute to the weakening of the pelvic floor muscles.
- Setu bandhasana
- Salabhasana
- Virabhadrasana
- Pawanmuktasana
- Bhujangasana
- Kegel Exercise Most Important set of exercise as it is completely focused on the pelvic floor muscles.
In order to avoid uterus prolapse, one should be careful
- Avoid Constipation and strain during bowel movements.
- Avoid Heavy Lifting and bending
- Avoid heavy resistance training exercise (push ups, sit ups, etc.) as well as high impact sports like jogging.
- Manage your weight. Never allow it to be beyond normal weight
As far as losing excess of weight, one has to change dietary lifestyle and detoxify oneself using shatkarmas of yoga tradition as well as liver cleansing, kidney cleansing, etc. alongwith the caring about complete nutrition.
