{"id":25626181,"date":"2025-10-06T17:06:11","date_gmt":"2025-10-06T11:36:11","guid":{"rendered":"https:\/\/entri.app\/blog\/?p=25626181"},"modified":"2025-10-06T18:16:15","modified_gmt":"2025-10-06T12:46:15","slug":"7-yoga-poses-to-strengthen-your-pelvic-floor","status":"publish","type":"post","link":"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/","title":{"rendered":"7 Yoga Poses to Strengthen Your Pelvic Floor"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e90095e728f\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e90095e728f\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#Why_the_pelvic_floor_matters\" >Why the pelvic floor matters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#Signs_your_pelvic_floor_could_use_some_care\" >Signs your pelvic floor could use some care.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#How_yoga_benefits_the_pelvic_floor\" >How yoga benefits the pelvic floor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#Guidelines_safety_before_you_start\" >Guidelines &amp; safety before you start<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#How_to_cue_the_pelvic_floor_simple_practical_cues\" >How to cue the pelvic floor (simple practical cues)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#The_7_yoga_poses_with_cues_variations_and_common_mistakes\" >The 7 yoga poses (with cues, variations and common mistakes)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#Putting_the_poses_together_two_practice_plans\" >Putting the poses together: two practice plans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#Practising_across_life_functional_cues_off_the_mat\" >Practising across life: functional cues off the mat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#Pregnancy_and_postpartum_notes\" >Pregnancy and postpartum notes:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#Common_pitfalls_and_how_to_fix_them\" >Common pitfalls and how to fix them<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#How_Entris_Yoga_TTC_Course_aligns_with_pelvic-floor_practice\" >How Entri\u2019s Yoga TTC Course aligns with pelvic-floor practice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/entri.app\/blog\/7-yoga-poses-to-strengthen-your-pelvic-floor\/#Practice_with_curiosity_not_pressure\" >Practice with curiosity, not pressure<\/a><\/li><\/ul><\/nav><\/div>\n<p data-pm-slice=\"1 1 []\">The pelvic floor is a quietly heroic part of your body\u2013small, hidden, and hugely important. When it\u2019s strong and well-orchestrated, your life just flows better, from improved bladder control to a steadier posture, less lower-back strain, and a more invigorating sex life. When it\u2019s ignored, you may experience leaks, persistent back pain or pelvic pressure. The good news is that easy, mindful yoga can make all the difference.<\/p>\n<p>This post guides you through seven yoga poses (and practices) that strengthen your pelvic floor, step-by-step instructions of how to do them correctly, what common mistakes to avoid, and how to fold them into a weekly practice that gels with real life. Whether you\u2019re a yoga newbie or honing your skills as a teacher-in-training, you\u2019ll discover hands-on, practical advice.<\/p>\n<div class=\"alert alert-success\">\n<p><strong>Key Takeaways:<\/strong><\/p>\n<ul>\n<li>The pelvic floor isn\u2019t just about \u201cholding on\u201d; it\u2019s a dynamic structure that needs strength, timing, and relaxation.<\/li>\n<li>Yoga supports the pelvic floor by combining breath, mindful activation, and functional movement.<\/li>\n<li>Start with subtle engagement (Mula Bandha) and build into functional poses like Bridge, Chair, and Malasana.<\/li>\n<li>Avoid breath-holding and over-tension; coordinate lifts with slow exhales and soft inhales.<\/li>\n<li>Consistency matters more than intensity: short daily practices are highly effective.<\/li>\n<li>Seek professional advice for severe symptoms, pregnancy-related questions, or postpartum recovery.<\/li>\n<\/ul>\n<\/div>\n<p style=\"text-align: center;\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/course\/yoga-teachers-training-course\/\" target=\"_blank\" rel=\"noopener\">Get Certified, Get Confident! Join Our Yoga Teacher Training Course!<\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Why_the_pelvic_floor_matters\"><\/span><strong>Why the pelvic floor matters<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25621994 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/08\/2148925742.webp\" alt=\"How yoga benefits the pelvic floor\" width=\"431\" height=\"266\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/08\/2148925742.webp 1000w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/08\/2148925742-300x185.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/08\/2148925742-768x473.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/08\/2148925742-150x92.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/08\/2148925742-750x462.webp 750w\" sizes=\"auto, (max-width: 431px) 100vw, 431px\" \/><\/p>\n<p>Imagine the pelvic floor as a hammock of support at the base of the pelvis. It\u2019s comprised of muscles, connective tissue, and nerves that all work together<\/p>\n<ul>\n<li>support the bladder, bowel, and reproductive organs;<\/li>\n<li>assist with continence (holding on\/letting go when appropriate);<\/li>\n<li>play a role in sexual arousal and performance;<\/li>\n<li>work with the diaphragm and abdominal muscles to generate core stability and hold posture.<\/li>\n<\/ul>\n<p>Since they\u2019re internal, these muscles are out of sight and out of mind, so people often don\u2019t build accurate awareness of them. That\u2019s where mindful yoga steps in: it unites breath, attention, and movement so you can start to discover, access, and relax the pelvic floor effectively.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Signs_your_pelvic_floor_could_use_some_care\"><\/span><strong>Signs your pelvic floor could use some care.<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>You don\u2019t have to be diagnosed to do some pelvic-floor work. Watch for:<\/p>\n<ul>\n<li>peeing your pants when you cough, sneeze, laugh, jump or run;<\/li>\n<li>a dragging sensation in the pelvis;<\/li>\n<li>trouble urinating or defecating;<\/li>\n<li>recurrent lower-back pain that won\u2019t respond to typical back stretches;<\/li>\n<li>painful sex or loss of sensation.<\/li>\n<\/ul>\n<p>If any of these are a factor, a soft careful approach is optimal, and if symptoms are serious, consult a pelvic-health physiotherapist or your GP prior to pumping up practice.<\/p>\n<div class=\"lead-gen-block\"><a href=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" data-url=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" class=\"lead-pdf-download\" data-id=\"25579269\">\n<p style=\"text-align: center;\"><button class=\"btn btn-default\">free DOWNLOAD yoga roadmap<\/button><\/p>\n<\/a><\/div>\n<h2><span class=\"ez-toc-section\" id=\"How_yoga_benefits_the_pelvic_floor\"><\/span><strong>How yoga benefits the pelvic floor<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Strength isn\u2019t the whole story. The pelvic floor needs:<\/p>\n<ul>\n<li><strong>Strength:<\/strong> to hold up the pelvic organs and manage continence;<\/li>\n<li><strong>Timing:<\/strong> to contract and relax at the right time (say, contracting reflexively during a cough);<\/li>\n<li><strong>Flexibility and mobility:<\/strong> to prevent tightness that can radiate pain into the low back, hips, or groin.<\/li>\n<\/ul>\n<p>Yoga trains all three. This slow movement, mindful breath, and conscious contraction (and release) help you integrate the pelvic floor with the diaphragm and deep abdominal muscles, the trio that creates steady intra-abdominal pressure and protects the spine.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Guidelines_safety_before_you_start\"><\/span><b>Guidelines &amp; safety before you start<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathe first:<\/b><span style=\"font-weight: 400;\">\u00a0Always coordinate pelvic-floor actions with breath: typically a gentle contraction on the exhale and a deliberate release on the inhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start small:<\/b><span style=\"font-weight: 400;\">\u00a0Brief contractions and good form beat long, tense holds that push other muscles to compensate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid breath-holding:<\/b><span style=\"font-weight: 400;\">\u00a0Valsalva (holding your breath and straining) increases pressure on the pelvic organs and can worsen symptoms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>If pregnant or postpartum:<\/b><span style=\"font-weight: 400;\"> consult your midwife, doctor, or pelvic-health physiotherapist before starting new exercises. Some poses and intensity should be adapted, especially in the first 12 weeks postpartum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pain is a red flag:<\/b><span style=\"font-weight: 400;\"> If a pose causes sharp pain in the pelvis, groin, or lower back, stop and get professional advice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice consistency over intensity:<\/b><span style=\"font-weight: 400;\">\u00a0Fifteen minutes of mindful work most days beats one hour of rushed, unfocused practice once a week.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"How_to_cue_the_pelvic_floor_simple_practical_cues\"><\/span><b>How to cue the pelvic floor (simple practical cues)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Imagine gently stopping the flow of urine: that inward-upward lift is the basic activation. (Do not practise stopping urine as an exercise regularly, only use this mental image to locate the muscles.)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Think of lifting the pelvic floor like drawing a small diamond-shaped muscle upward. It\u2019s not about squeezing the buttocks or jamming the lower belly in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pair with soft exhales: lift on a slow exhale, soften on the inhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Readjust if you feel the belly bulging out, the breath stopping, or the face and neck straining, these indicate overworking.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_7_yoga_poses_with_cues_variations_and_common_mistakes\"><\/span><b>The 7 yoga poses (with cues, variations and common mistakes)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><b>1. Mula Bandha: The Root Lock (foundational practice)<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25626194 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Mula-Bandha-The-Root-Lock.webp\" alt=\"Mula Bandha The Root Lock\" width=\"380\" height=\"253\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Mula-Bandha-The-Root-Lock.webp 1000w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Mula-Bandha-The-Root-Lock-300x200.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Mula-Bandha-The-Root-Lock-768x512.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Mula-Bandha-The-Root-Lock-150x100.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Mula-Bandha-The-Root-Lock-750x500.webp 750w\" sizes=\"auto, (max-width: 380px) 100vw, 380px\" \/><\/p>\n<p><b>Why it\u2019s important:<\/b><span style=\"font-weight: 400;\"> Mula Bandha is the classical yoga technique for pelvic-floor engagement. It builds awareness, improves tone, and helps coordinate breath with the internal muscles.<\/span><\/p>\n<p><b>How to practise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start seated (cross-legged) or lie on your back with knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe naturally for a few breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On a gentle exhale, imagine drawing the pelvic floor up toward the spine, a subtle lift rather than a forceful squeeze. Hold 2\u20135 seconds, then release on the inhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 6\u201312 times. Keep the face and jaw relaxed.<\/span><\/li>\n<\/ul>\n<p><b>Variations &amp; progressions:<\/b><span style=\"font-weight: 400;\"> Practice seated during a meditation, incorporate into Bridge Pose (lift during the ascent), or practise while standing to make it functional.<\/span><\/p>\n<p><b>Common mistakes:<\/b><span style=\"font-weight: 400;\"> squeezing the glutes, breath-holding, or over-lifting so the breath becomes shallow. Keep it gentle and integrated with natural breathing.<\/span><\/p>\n<h3><b>2. Bridge Pose (Setu Bandhasana), lift &amp; stabilise<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25626195 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Bridge-Pose-Setu-Bandhasana-lift-stabilise.webp\" alt=\"Bridge Pose (Setu Bandhasana), lift &amp; stabilise\" width=\"459\" height=\"258\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Bridge-Pose-Setu-Bandhasana-lift-stabilise.webp 1000w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Bridge-Pose-Setu-Bandhasana-lift-stabilise-300x169.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Bridge-Pose-Setu-Bandhasana-lift-stabilise-768x432.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Bridge-Pose-Setu-Bandhasana-lift-stabilise-150x84.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Bridge-Pose-Setu-Bandhasana-lift-stabilise-750x422.webp 750w\" sizes=\"auto, (max-width: 459px) 100vw, 459px\" \/><\/p>\n<p><b>Why it helps:<\/b><span style=\"font-weight: 400;\"> The lift engages the glutes and pelvic floor together, reinforcing posterior chain support and supporting the lower back.<\/span><\/p>\n<p><b>How to practise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, knees bent, feet hip-width apart and close to your sitting bones. Arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale; as you exhale softly, engage the pelvic floor and press through your feet to lift the hips. Keep the lift steady, avoid over-arching the lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold 5\u20138 breaths, keeping a gentle pelvic-floor engagement. Lower slowly with control.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><span style=\"font-weight: 400;\"> Place a block under your sacrum for a supported Bridge. That allows you to feel the lift without muscular fatigue and practise pelvic-floor engagement while supported.<\/span><\/p>\n<p><b>Common mistakes:<\/b><span style=\"font-weight: 400;\"> over-arching the ribs, clenching the buttocks, or holding the breath. Keep the engagement subtle and the neck long.<\/span><\/p>\n<h3><b>3. Warrior II (Virabhadrasana II) functional standing strength<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25626196 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Warrior-II-Virabhadrasana-II-functional-standing-strength.webp\" alt=\"Warrior II (Virabhadrasana II) functional standing strength\" width=\"435\" height=\"290\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Warrior-II-Virabhadrasana-II-functional-standing-strength.webp 1000w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Warrior-II-Virabhadrasana-II-functional-standing-strength-300x200.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Warrior-II-Virabhadrasana-II-functional-standing-strength-768x512.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Warrior-II-Virabhadrasana-II-functional-standing-strength-150x100.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Warrior-II-Virabhadrasana-II-functional-standing-strength-750x500.webp 750w\" sizes=\"auto, (max-width: 435px) 100vw, 435px\" \/><\/p>\n<p><b>Why it helps:<\/b><span style=\"font-weight: 400;\"> Standing poses train the pelvic floor in natural, load-bearing contexts and improve hip stability and balance.<\/span><\/p>\n<p><b>How to practise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From a wide stance, turn your front foot out and bend the front knee to 90\u00b0 (or as close as comfortable).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Root deeply through both feet. Soften the pelvic floor slightly on the inhale; on the exhale, draw it gently in and up as you settle into the stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a tall spine, open chest and breathe for 5\u201310 breaths. Switch sides.<\/span><\/li>\n<\/ul>\n<p><b>Variations:<\/b><span style=\"font-weight: 400;\"> Shorten the stance or support the front knee with a small block if you have knee issues.<\/span><\/p>\n<p><b>Common mistakes:<\/b><span style=\"font-weight: 400;\"> letting the front knee collapse inwards, clutching the shoulders, or gripping the pelvis. Root through the legs and allow a balanced lift.<\/span><\/p>\n<h3><b>4. Malasana &#8211; Squat Pose (deep hip opener)<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25626197 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Malasana-Squat-Pose-deep-hip-opener.webp\" alt=\"Malasana - Squat Pose (deep hip opener)\" width=\"405\" height=\"270\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Malasana-Squat-Pose-deep-hip-opener.webp 1000w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Malasana-Squat-Pose-deep-hip-opener-300x200.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Malasana-Squat-Pose-deep-hip-opener-768x512.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Malasana-Squat-Pose-deep-hip-opener-150x100.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Malasana-Squat-Pose-deep-hip-opener-750x500.webp 750w\" sizes=\"auto, (max-width: 405px) 100vw, 405px\" \/><\/p>\n<p><b>Why it helps:<\/b><span style=\"font-weight: 400;\"> Deep squats naturally lengthen and strengthen the pelvic floor and open the hips, making Malasana an effective functional exercise.<\/span><\/p>\n<p><b>How to practise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet slightly wider than hip distance. Squat down keeping heels on the floor (or use a block under heels).<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring palms in prayer at the chest and press elbows into inner thighs to widen the hips.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a gentle pelvic-floor lift during exhales and soften on inhales. Hold for 5\u20138 breaths.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><span style=\"font-weight: 400;\"> Use a rolled blanket under the heels or sit on a block if you cannot keep heels down. Keep the spine neutral and chest lifted.<\/span><\/p>\n<p><b>Common mistakes:<\/b><span style=\"font-weight: 400;\"> rounding the lower back, gripping through the shoulders, or forcing the heels down. Move with curiosity and ease.<\/span><\/p>\n<h3><b>5. Cat\u2013Cow (Marjaryasana\u2013Bitilasana)- mobilise &amp; coordinate<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25626198 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Cat\u2013Cow-Marjaryasana\u2013Bitilasana-mobilise-coordinate.webp\" alt=\"Cat\u2013Cow (Marjaryasana\u2013Bitilasana)- mobilise &amp; coordinate\" width=\"428\" height=\"285\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Cat\u2013Cow-Marjaryasana\u2013Bitilasana-mobilise-coordinate.webp 1000w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Cat\u2013Cow-Marjaryasana\u2013Bitilasana-mobilise-coordinate-300x200.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Cat\u2013Cow-Marjaryasana\u2013Bitilasana-mobilise-coordinate-768x512.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Cat\u2013Cow-Marjaryasana\u2013Bitilasana-mobilise-coordinate-150x100.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Cat\u2013Cow-Marjaryasana\u2013Bitilasana-mobilise-coordinate-750x500.webp 750w\" sizes=\"auto, (max-width: 428px) 100vw, 428px\" \/><\/p>\n<p><b>Why it helps:<\/b><span style=\"font-weight: 400;\"> This flowing pair links breath, pelvic-floor cues and spinal mobility; it\u2019s excellent for coordination and gentle activation.<\/span><\/p>\n<p><b>How to practise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with hands under shoulders and knees under hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale into Cow: lift the tailbone and chest, soften the belly and let the pelvic floor release slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale into Cat: round the spine and draw the pelvic floor up in a gentle lift.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10\u201315 rounds, moving with the breath.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><span style=\"font-weight: 400;\"> Move more slowly if you have wrist or knee discomfort; use fists under hands to reduce wrist strain.<\/span><\/p>\n<p><b>Common mistakes:<\/b><span style=\"font-weight: 400;\"> forcing range, holding breath, or overly tensing the neck. Keep the breath smooth and the flow comfortable.<\/span><\/p>\n<h3><b>6. Chair Pose (Utkatasana) &#8211; build endurance<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25626199 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Chair-Pose-Utkatasana-build-endurance.webp\" alt=\"Chair Pose (Utkatasana) - build endurance\" width=\"356\" height=\"460\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Chair-Pose-Utkatasana-build-endurance.webp 773w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Chair-Pose-Utkatasana-build-endurance-232x300.webp 232w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Chair-Pose-Utkatasana-build-endurance-768x994.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Chair-Pose-Utkatasana-build-endurance-150x194.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Chair-Pose-Utkatasana-build-endurance-750x970.webp 750w\" sizes=\"auto, (max-width: 356px) 100vw, 356px\" \/><\/p>\n<p><b>Why it helps:<\/b><span style=\"font-weight: 400;\"> Chair pose strengthens thighs and the pelvic floor under load, useful for real-life actions like lifting and climbing stairs.<\/span><\/p>\n<p><b>How to practise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet hip-distance. On an inhale, raise arms; exhale and bend knees as if sitting back into a chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On the exhale, draw the pelvic floor up modestly and keep the breath steady. Hold 5\u20138 breaths. Stand up with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 2\u20134 times.<\/span><\/li>\n<\/ul>\n<p><b>Modifications:<\/b><span style=\"font-weight: 400;\"> Feet can be hip-width apart for balance; practice near a wall to use it for support if needed.<\/span><\/p>\n<p><b>Common mistakes:<\/b><span style=\"font-weight: 400;\"> allowing knees to push past toes, gripping the jaw, or breath-holding. Keep the weight in the heels and maintain neutral spine.<\/span><\/p>\n<h3><b>7. Child\u2019s Pose (Balasana) &#8211; restorative release with pelvic awareness<\/b><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-25626200 aligncenter\" src=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Childs-Pose-Balasana.webp\" alt=\"Child\u2019s Pose (Balasana)\" width=\"408\" height=\"272\" srcset=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Childs-Pose-Balasana.webp 1000w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Childs-Pose-Balasana-300x200.webp 300w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Childs-Pose-Balasana-768x512.webp 768w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Childs-Pose-Balasana-150x100.webp 150w, https:\/\/entri.app\/blog\/wp-content\/uploads\/2025\/10\/Childs-Pose-Balasana-750x500.webp 750w\" sizes=\"auto, (max-width: 408px) 100vw, 408px\" \/><\/p>\n<p><b>Why it helps:<\/b><span style=\"font-weight: 400;\"> Balasana is restorative and provides gentle pelvic-floor engagement while offering a chance to connect breath and relaxation &#8211; crucial for balanced pelvic health.<\/span><\/p>\n<p><b>How to practise:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From all fours, sit back onto your heels with knees wide and toes touching (or knees together if more comfortable).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms forward or rest them by your sides. On the exhale, feel a gentle engagement of the pelvic floor if that feels supportive; on the inhale, allow a soft release.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest here for 5\u201310 breaths or longer.<\/span><\/li>\n<\/ul>\n<p><b>Variations:<\/b><span style=\"font-weight: 400;\"> Support the torso with a bolster or blanket for comfort; keep the knees wider to reduce pressure on the belly if pregnant.<\/span><\/p>\n<p><b>Common mistakes:<\/b><span style=\"font-weight: 400;\"> tensing the shoulders or straining the neck. Use Child\u2019s Pose as a moment to tune into breath and pelvic-floor coordination.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Putting_the_poses_together_two_practice_plans\"><\/span><b>Putting the poses together: two practice plans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><b>Short daily practice &#8211; 20 minutes (quick and effective)<\/b><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Settle &amp; breathe (2 minutes): <\/b><span style=\"font-weight: 400;\">seated; check natural breath.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mula Bandha practice (5 minutes): <\/b><span style=\"font-weight: 400;\">8\u201312 gentle lifts paired with breath.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cat\u2013Cow (3 minutes): <\/b><span style=\"font-weight: 400;\">10 rounds, focus on timing of lift &amp; release.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bridge Pose (5 minutes): <\/b><span style=\"font-weight: 400;\">3 slow lifts, 5 breaths each with gentle pelvic-floor engagement; supported Bridge for 2\u20133 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Child\u2019s Pose (3 minutes): <\/b><span style=\"font-weight: 400;\">rest, observe sensations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Close with breath (2 minutes): <\/b><span style=\"font-weight: 400;\">seated, mindful breath and gentle pelvic release.<\/span><\/li>\n<\/ol>\n<h3><b>Build-and-flow: 45 minutes (strength + mobility)<\/b><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up &amp; breath (5 mins): <\/b><span style=\"font-weight: 400;\">seated breathwork, pelvic awareness.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mobilise (10 mins): <\/b><span style=\"font-weight: 400;\">Cat\u2013Cow variations, hip circles in tabletop, gentle lunges.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Standing (10 mins): <\/b><span style=\"font-weight: 400;\">Warrior II sequences both sides, short holds in Chair pose. Focus on standing pelvic-floor engagement.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength (10 mins): <\/b><span style=\"font-weight: 400;\">Bridge variations (single-leg bridge if appropriate), Malasana holds, and micro-lifts.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool-down (8 mins): <\/b><span style=\"font-weight: 400;\">Supine twists, gentle hip openers. Finish in Child\u2019s Pose and a short Savasana with breath-led pelvic relaxation.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Practising_across_life_functional_cues_off_the_mat\"><\/span><b>Practising across life: functional cues off the mat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The real benefit is the transfer to daily life. Use these simple cues:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Before lifting an object:<\/b><span style=\"font-weight: 400;\"> inhale to prepare; exhale and gently engage the pelvic floor as you lift.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>When you cough or sneeze:<\/b><span style=\"font-weight: 400;\"> practise a quick, automatic pelvic-floor lift on the exhale to protect against leaks.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>When sitting for long periods:<\/b><span style=\"font-weight: 400;\"> practise micro Mula Bandha lifts to keep awareness, and take breaks to stand and mobilise every 30\u201345 minutes.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Pregnancy_and_postpartum_notes\"><\/span><b>Pregnancy and postpartum notes:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pregnancy:<\/b><span style=\"font-weight: 400;\"> many poses need adaptation; avoid deep belly compression and supine holds after the first trimester unless cleared by your care provider. Focus on gentle mobilisation, pelvic tilts, and breath-led pelvic awareness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Postpartum:<\/b><span style=\"font-weight: 400;\"> healing varies widely. Begin with gentle breath and soft pelvic-floor coaching, and consult a pelvic-health physiotherapist if you notice persistent leaking, heaviness, or pain. Entri\u2019s Yoga TTC content covers pregnancy-safe adaptations and safe postpartum progressions for teachers who want to guide students wisely.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Common_pitfalls_and_how_to_fix_them\"><\/span><b>Common pitfalls and how to fix them<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overworking:<\/b><span style=\"font-weight: 400;\"> If you feel tightness in the belly, face or neck when you try to engage the pelvic floor, you\u2019re overdoing it. Back off and practise with softer cues<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ignoring relaxation:<\/b><span style=\"font-weight: 400;\"> Being able to switch off the pelvic floor is as important as being able to lift it. Add dedicated releases to sessions<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chasing strength only:<\/b><span style=\"font-weight: 400;\"> Combine strength with mobility and breath. Overemphasis on one aspect reduces coordination<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Thinking it\u2019s only for women:<\/b><span style=\"font-weight: 400;\"> Pelvic-floor training benefits everyone, men and non-binary people, too, for continence, sexual health, and core stability.<\/span><\/li>\n<\/ul>\n<p>Watch the full video here:<br \/>\n<div class=\"epyt-video-wrapper\"><iframe loading=\"lazy\"  style=\"display: block; margin: 0px auto;\"  id=\"_ytid_62950\"  width=\"480\" height=\"270\"  data-origwidth=\"480\" data-origheight=\"270\"  data-relstop=\"1\" src=\"https:\/\/www.youtube.com\/embed\/e_gxsN0y7Go?enablejsapi=1&autoplay=0&cc_load_policy=0&cc_lang_pref=&iv_load_policy=1&loop=0&rel=0&fs=0&playsinline=1&autohide=2&theme=dark&color=red&controls=1&disablekb=0&\" class=\"__youtube_prefs__  no-lazyload\" title=\"YouTube player\"  allow=\"fullscreen; accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe><\/div>\n<h2><span class=\"ez-toc-section\" id=\"How_Entris_Yoga_TTC_Course_aligns_with_pelvic-floor_practice\"><\/span><b>How Entri\u2019s Yoga TTC Course aligns with pelvic-floor practice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you\u2019re a yoga student who wants to go deeper beyond the mat, Entri\u2019s Yoga Teacher Training Course can help. The course includes:<\/p>\n<ul>\n<li><strong>Anatomy modules<\/strong> that go beyond names to show function, how the pelvic floor, diaphragm and deep abdominals work as a unit.<\/li>\n<li><strong>Practical teaching strategies<\/strong> for adapting poses for pregnancy, postpartum and pelvic-health concerns.<\/li>\n<li><strong>Breath and pranayama modules<\/strong> that teach how to integrate pelvic-floor cues into breathing patterns.<\/li>\n<li><strong>Personalised learning pathways<\/strong> (AI-assisted guidance) so you can focus on areas that matter most to your students or to your own practice.<\/li>\n<\/ul>\n<p>If you\u2019re training to teach, understanding pelvic-floor mechanics transforms your cueing, sequencing and safety awareness. Entri\u2019s curriculum is designed for learners who want evidence-informed, practice-ready skills, from the basics of Mula Bandha to designing classes for students with pelvic-health issues.<\/p>\n<div class=\"lead-gen-block\"><a href=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" data-url=\"https:\/\/entri.app\/blog\/wp-content\/uploads\/2023\/10\/Yoga-TTC.pdf\" class=\"lead-pdf-download\" data-id=\"25579269\">\n<p style=\"text-align: center;\"><button class=\"btn btn-default\">YOGA TTC SYLLABUS DOWNLOAD<\/button><\/p>\n<\/a><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Practice_with_curiosity_not_pressure\"><\/span><strong>Practice with curiosity, not pressure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The pelvic floor is an intimate, sensitive set of muscles; approach it with gentle curiosity rather than brute force, and you\u2019ll always be better off. Yoga trains breath, awareness, and movement together. Start with short, regular practices, learn to feel the subtle lift and release, and let function guide the work more than aesthetic or ego.<\/p>\n<p>Over weeks and months, the simple habits you build will become the invisible scaffolding that supports your everyday life, from carrying groceries to laughing without worry. If you want to go deeper, whether to teach or to practice, look for a structured teacher-training course with anatomy and pelvic-health modules. Entri\u2019s Yoga TTC connects sequencing with anatomy and breath.<\/p>\n<table class=\"table\" dir=\"ltr\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td style=\"text-align: center;\" colspan=\"2\" rowspan=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Related Links &quot;}\"><strong>Related Links<\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;All About IELTS Exam&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/all-about-ielts-exam\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/the-truth-about-ashtanga-yoga\/\" target=\"_blank\" rel=\"noopener\">The Truth About Ashtanga Yoga<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Reading Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-reading-practice-test\/\"><strong><a href=\"https:\/\/entri.app\/blog\/ryt-vs-e-ryt-whats-the-difference\/\" target=\"_blank\" rel=\"noopener\">RYT vs E-RYT: What\u2019s the Difference?<\/a><\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Listening Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-listening-practice-test\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/marketing-tips-for-new-yoga-teachers\/\" target=\"_blank\" rel=\"noopener\">Marketing Tips for New Yoga Teachers: Building Your Brand<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Writing Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-writing-practice-test\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/how-to-integrate-meditation-into-your-daily-routine-as-yoga-teacher\/\" target=\"_blank\" rel=\"noopener\">How to Integrate Meditation into Your Daily Routine as a Yoga Teacher?<\/a><\/strong><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;IELTS Speaking Practice Test&quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/ielts-speaking-practice-test\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/eight-limbs-of-yoga\/\" target=\"_blank\" rel=\"noopener\">The Eight Limbs of Yoga: A Guide for TTC Students<\/a><\/strong><\/td>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Vocabulary in IELTS &quot;}\" data-sheets-hyperlink=\"https:\/\/entri.app\/blog\/importance-of-vocabulary-in-ielts\/\"><strong><a class=\"in-cell-link\" href=\"https:\/\/entri.app\/blog\/how-to-find-your-teaching-style-as-new-yoga-instructor\/\" target=\"_blank\" rel=\"noopener\">How to Find Your Teaching Style as a New Yoga Instructor<\/a><\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"modal\" id=\"modal25579269\"><div class=\"modal-content\"><span class=\"close-button\">&times;<\/span>\n\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f25579269-o1\" 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