Adho Mukha Svanasana (Downward-Facing Dog Pose)
The sanskrit name is derived from adhas (अधस्) meaning down, mukha (मुख) meaning face, śvāna (श्वान) meaning dog and āsana…
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Yoga poses for uterine malposition are gentle postures that ease pelvic tension and support posture. They do not move or treat the uterus. This page lists safe poses by level and explains when to see a GP.
Understanding the Category
What Are Uterine Malposition?
Uterine malposition means the womb sits tilted or has slipped from its usual place, as in prolapse. Many people have no symptoms. Yoga cannot move or treat the uterus. Gentle poses may ease pelvic tension and improve posture.
These poses fall into three groups:
- * Calm: Savasana and Sukhasana slow the breath and the mind.
- * Hips: Bhadrasana and Upavishta Konasana loosen the inner thighs.
- * Support: Setubandhasana and Tadasana steady the glutes and posture.
Avoid straining down. Keep every move slow and pressure free.
Why Practice
Benefits of Uterine Malposition
Pelvic Ease
Soft hip openers release tension. Relaxed hips feel more comfortable.
Glute Strength
Bridge work builds the glutes. Strong glutes steady the pelvis.
Posture
Tall poses align the spine and pelvis. Good posture eases pelvic load.
Hip Flexibility
Slow stretches loosen inner thighs. Better range helps daily tasks.
Stress Relief
Slow breathing calms the body. Less tension can ease aching.
Body Awareness
Mindful moves show what feels safe. Notice heaviness and report it.
Suitability
Who Should Practice?
- Adults with mild pelvic tension or backache
- People whose GP has cleared gentle exercise
- Those who want better posture and hip ease
- Beginners who want simple, low risk poses
- Anyone easing back after childbirth, once cleared
Contraindications
Who Should Avoid Uterine Malposition?
Safety Note: Always consult a qualified yoga teacher and your healthcare provider before practising if you have existing medical conditions, injuries, or are pregnant.
- A bulge or heaviness in the vagina: see a GP first
- Painful sex, urine leaks or bowel trouble: see a GP
- Heavy bleeding or severe pelvic pain: get urgent care
- Recent pelvic surgery without clearance
- Pregnancy without a qualified teacher
- Inversions such as Headstand and Shoulderstand
- Deep squats, heavy lifting and straining down
- Forceful breathing and strong core compression
By Level
Beginner Uterine Malposition
- Tadasana (Mountain Pose) Builds steady posture and body awareness
- Sukhasana (Easy Pose) A simple seat for slow, easy breathing
- Balasana (Child’s Pose) A calm fold that releases the lower back
- Savasana (Corpse Pose) Rests the body and slows the breath
By Level
Intermediate Uterine Malposition
- Bhadrasana (Gracious Pose | Butterfly Pose) Gently opens the hips and inner thighs
- Setubandhasana (Bridge Pose) Strengthens the glutes with a gentle lift
- Marjariasana Moves the spine gently with the breath
- Supta Padangusthasana (Reclining Posture) Loosens the hips and hamstrings while lying
By Level
Advanced Uterine Malposition
- Dandasana (Staff Pose) Builds a tall, steady seat
- Upavishta Konasana (Wide-Angled Seated Forward Bend) Stretches the inner thighs, done with care
- Hastapadasana (Hand to Foot Pose) A gentle fold, with knees soft
- Ardha Chandrasana (Half Moon Pose) Builds balance and hip strength
Anatomy
Muscles Worked
🪢
Pelvic Floor
Levator ani, coccygeus
🍑
Glutes
Gluteus maximus, gluteus medius
🌀
Inner Thighs
Adductor longus, adductor magnus
🔥
Core
Transversus abdominis, obliques
🧍
Lower Back
Erector spinae, multifidus
🌬️
Breathing Muscles
Diaphragm, intercostals
Practice Tips
Tips for Safe Practice
- ✓See a GP about any bulge or heaviness.
- ✓Breathe out gently, never bear down.
- ✓Hold each pose for 15 to 30 seconds.
- ✓Stay at a healthy weight and avoid constipation.
- ✓Skip heavy lifting, running and jumping.
- ✓Ask a physio about pelvic floor exercises.
- ✓Stop if you feel pressure or heaviness.
Common Questions
Frequently Asked Questions
What is uterine malposition?
It means the uterus sits tilted, or has slipped down, as in prolapse. Causes include childbirth, ageing and straining. Many people have no symptoms.
Can yoga fix uterine malposition?
No. Yoga cannot move or repair the uterus. Gentle poses may ease pelvic tension and improve posture. Use them alongside medical advice.
Which poses are safest?
Savasana, Sukhasana, Balasana, Bhadrasana and Setubandhasana keep pressure low. Move slowly and breathe out gently without bearing down.
Which poses should I avoid?
Avoid inversions such as Headstand and Shoulderstand, deep squats, heavy lifting and straining down. They can raise pressure on the pelvic floor. Skip forceful breathing too.
Do pelvic floor exercises help?
The NHS advises regular pelvic floor exercises for prolapse. A GP or women's health physio can teach them. Yoga does not replace that training.
When should I see a GP?
See a GP for a lump in or around the vagina, heaviness, urine leaks, bowel trouble or painful sex. Seek urgent care for heavy bleeding or severe pelvic pain.
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