{"id":1122,"date":"2015-03-04T09:22:33","date_gmt":"2015-03-04T07:22:33","guid":{"rendered":"https:\/\/universoyoga.wordpress.com\/?p=1122"},"modified":"2021-07-13T21:46:51","modified_gmt":"2021-07-13T19:46:51","slug":"ejercicio-de-suelo-pelvico-mulabandha-o-kegel","status":"publish","type":"post","link":"https:\/\/universoyoga.com\/blog\/ejercicio-de-suelo-pelvico-mulabandha-o-kegel\/","title":{"rendered":"Ejercicio de suelo p\u00e9lvico mulabandha"},"content":{"rendered":"<p>Dentro de la pr\u00e1ctica ancestral de yoga existen algunos ejercicios que podemos utilizar para la<span style=\"color: #800080;\"><strong> prevenci\u00f3n de patolog\u00edas\u00a0del suelo p\u00e9lvico<\/strong> <\/span>y su rehabilitaci\u00f3n en caso de que ya exista un problema con dicha musculatura.<\/p>\n<p>Pues bien,\u00a0dentro de esta tradici\u00f3n\u00a0se utilizan los Bandhas y en lo que se refiere al suelo p\u00e9lvico me detendr\u00e9 a explicar el <span style=\"color: #800080;\"><strong>Mulabandha <\/strong><\/span>\u00a0(He de aclarar\u00a0que esta pr\u00e1ctica va mucho m\u00e1s all\u00e1 del trabajo del suelo p\u00e9lvico dentro de la tradici\u00f3n del yoga, pero aqu\u00ed lo enfocar\u00e9 desde este punto en concreto) ya que este pr\u00e1ctica es especialmente beneficiosa para la recuperaci\u00f3n de esta musculatura.<\/p>\n<p>Es interesante que veas en imagen como est\u00e1 conformado el suelo p\u00e9lvico y para ello puedes ver el siguiente video:<br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"1505\" height=\"847\" src=\"https:\/\/www.youtube.com\/embed\/jl_0qEvMJTk?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><br \/>\nDe forma pr\u00e1ctica:<\/p>\n<blockquote><p>Mula-bandha significa cierre o sello y consiste en la activaci\u00f3n de modo voluntario de los m\u00fasculos del suelo p\u00e9lvico para conseguir su contracci\u00f3n a voluntad.<\/p><\/blockquote>\n<h3><strong><span style=\"color: #800080;\">Ejercicio paso a paso:<\/span><\/strong><\/h3>\n<p style=\"padding-left: 30px;\"><span style=\"color: #000080;\">1.-<strong>\u00a0T\u00fambate en el suelo boca arriba, puedes flexionar las rodillas apoyando los pies en el suelo para que tu postura sea m\u00e1s c\u00f3moda y relajada.<\/strong><\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"color: #000080;\"><strong>Lleva toda la conciencia y atenci\u00f3n mental a tu zona genital y mantente atenta a esta zona\u00a0durante unos segundos.<\/strong><\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"color: #000080;\"><strong>Respira c\u00f3modamente de forma natural sin intervenir de momento en tu respiraci\u00f3n durante la observaci\u00f3n.<\/strong><\/span><\/p>\n<p>En este gr\u00e1fico puedes ver indicado el punto donde realizaremos mulabandha, en el interior del suelo p\u00e9lvico contrayendo los m\u00fasculos internos de la vagina.<a href=\"http:\/\/universoyoga.com\/blog\/wp-content\/uploads\/2015\/03\/mulabanda-3.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1128\" data-permalink=\"https:\/\/universoyoga.com\/blog\/ejercicio-de-suelo-pelvico-mulabandha-o-kegel\/mulabanda-3\/\" data-orig-file=\"https:\/\/universoyoga.com\/blog\/wp-content\/uploads\/2015\/03\/mulabanda-3.jpg\" data-orig-size=\"1000,816\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mulabanda en el cuerpo femenino\" data-image-description=\"&lt;p&gt;contraer el esfinter vaginal a trav\u00e9s del suelo p\u00e9lvico.&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/universoyoga.com\/blog\/wp-content\/uploads\/2015\/03\/mulabanda-3-300x245.jpg\" data-large-file=\"https:\/\/universoyoga.com\/blog\/wp-content\/uploads\/2015\/03\/mulabanda-3.jpg\" class=\" wp-image-1128 aligncenter\" src=\"http:\/\/universoyoga.com\/blog\/wp-content\/uploads\/2015\/03\/mulabanda-3.jpg?w=529\" alt=\"mulabandha en la mujer\" width=\"450\" height=\"367\" srcset=\"https:\/\/universoyoga.com\/blog\/wp-content\/uploads\/2015\/03\/mulabanda-3.jpg 1000w, https:\/\/universoyoga.com\/blog\/wp-content\/uploads\/2015\/03\/mulabanda-3-600x490.jpg 600w, https:\/\/universoyoga.com\/blog\/wp-content\/uploads\/2015\/03\/mulabanda-3-300x245.jpg 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/a><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"color: #000080;\">2.-\u00a0<em><strong>Cuando realices la expulsi\u00f3n del aire<\/strong> <\/em><span style=\"color: #800080;\"><strong>contrae internamente el esf\u00ednter de la vagina, podr\u00e1s observar que todo el suelo p\u00e9lvico se retrae.<\/strong><\/span><\/span><\/p>\n<p>No te preocupes si al principio no puedes sentirlo claramente, es cuesti\u00f3n de pr\u00e1ctica as\u00ed que las primeras veces es probable que tu percepci\u00f3n de la zona sea en bloque y no de modo diferenciado. S\u00e9 paciente.<\/p>\n<p style=\"padding-left: 30px;\"><span style=\"color: #000080;\">3.-<strong>\u00a0Mant\u00e9n durante unos 2-3 segundos si es posible la contracci\u00f3n a nivel muscular y despu\u00e9s relaja la zona.<\/strong><\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"color: #000080;\">4. &#8211;\u00a0<strong>Repite este mismo ejercicios durante 4-5 veces seguidas al principio para tomar conciencia de dicha zona y aprender a conectar las indicaciones mentales con tu musculatura de modo que cada vez te sea m\u00e1s f\u00e1cil.<\/strong><\/span><\/p>\n<p><strong>Es necesario que este ejercicio lo repitas varias veces por semana para que puedas notar los beneficios del mismo.<\/strong><\/p>\n<p>Con la pr\u00e1ctica de esta t\u00e9cnica alcanzar\u00e1s un control a nivel mental y f\u00edsico de la zona, que adem\u00e1s de fortalecer el suelo p\u00e9lvico te permitir\u00e1 obtener otros beneficios en el control respiratorio, en la pr\u00e1ctica de otros ejercicios o asanas y en tus relaciones\u00a0sexuales.<\/p>\n<p><strong>Por supuesto que este es un ejercicio que aunque parezca b\u00e1sico es complejo al principio<\/strong>, \u00a0pero no podemos ir m\u00e1s all\u00e1 hasta que seamos plenamente conscientes de esta\u00a0musculatura y de la conexi\u00f3n que existe entre nuestra mente y el control muscular que podemos ejercer a voluntad ya sea en estado de quietud o de movimiento.<\/p>\n<h3><strong><span style=\"color: #800080;\">Beneficios que se obtienen con esta pr\u00e1ctica:<\/span><\/strong><\/h3>\n<p style=\"padding-left: 30px;\"><span style=\"color: #333333;\"><strong><span style=\"color: #800080;\">Control y fortalecimiento de la musculatura del suelo p\u00e9lvico<\/span> en primer lugar y a trav\u00e9s de dicho control:<\/strong><\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"color: #333333;\"><strong>Prevenci\u00f3n y rehabilitaci\u00f3n de la incontinencia urinaria\u00a0ya sea por esfuerzo o por urgencia.<\/strong><\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"color: #333333;\"><strong>Contenci\u00f3n del prolapso uterino (leve o moderado)\u00a0ya sea como\u00a0consecuencia del post-parto, la menopausia, estre\u00f1imiento persistente etc.\u00a0<\/strong><\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"color: #333333;\"><strong>Si practicas Ashtanga Yoga u otro deporte de esfuerzo (running, step, etc) es imprescindible que aprendas a controlar este ejercicio para proteger no solo tu suelo p\u00e9lvico sino tambi\u00e9n tu zona lumbar\u00a0<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<div id=\"geo-post-1122\" class=\"geo geo-post\" style=\"display: none\"><span class=\"latitude\">42.240599<\/span><span class=\"longitude\">-8.720727<\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>Dentro de la pr\u00e1ctica ancestral de yoga existen algunos ejercicios que podemos utilizar para la prevenci\u00f3n  de patolog\u00edas del suelo p\u00e9lvico y para su rehabilitaci\u00f3n en caso de que ya exista un problema con dicha musculatura.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"_joinchat":[],"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[10,11,12,462,13,21,27,29],"tags":[69,149,150,177,279,331,332,402,456],"class_list":["post-1122","post","type-post","status-publish","format-standard","hentry","category-asanas-o-posturas","category-asthanga-yoga","category-beneficios-del-yoga","category-blog","category-centro-social-coia","category-incontinencia-urinaria","category-rehabilitacion-suelo-pelvico","category-terapias-para-suelo-pelvico","tag-ashtanga-yoga-y-suelo-pelvico","tag-ejercicio-de-kegel","tag-ejercicio-suelo-pelvico","tag-especialistas-en-suelo-pelvico","tag-mulabandha","tag-rehabilitacion-suelo-pelvico-2","tag-rehabilitacion-suelo-pelvico-en-vigo","tag-tratamientos-de-suelo-pelvico","tag-yoga-y-suelo-pelvico"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ejercicio de suelo p\u00e9lvico mulabandha &#187; 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