Queefing. Potentially one of the most embarrassing things that can possibly happen in a silent yoga class has just happened to you. Good news is that you don’t have to quit going to your favorite yoga studio because we have some tips that can help.

Firstly, it’s completely normal for women of all ages to experience queefing. Especially when your hips are in the air doing all types of different positions.  Even though queefing may sound like your farting, you really aren’t.

In a recent study we conducted with Cal Poly Pomona we found that 43% of women wished they had more control over “queefing”. Moral of the story you aren’t alone, and many women are struggling to find a solution.

In the simplest explanation, queefing happens when your vagina sucks in a bunch of air and then blows it back out. It especially happens during classes like Yoga and Pilates- because when your hips are in the air changing positions, it makes it a lot easier for air to get inside, however that is – only if your pelvic floor muscle is not engaged.

Here at Gynie, you know we stand for being a safe place to talk about all things fitness and PC muscle health. We cover everything from the embarrassing things to tips to becoming the best version of yourself. Ultimately, we want to help you build a strong PC muscle and help you learn AND understand what is happening in your body.

So, let’s get into it because we are going to do just that for you.

Anatomy

When you enter your vagina, have you ever noticed the ridges? These ridges are called rugae – and are what causes the air to get trapped into your vagina when it expands in size (during sex), or even when you change yoga positions.

The pelvic floor muscles including the PC muscle play a large role in your posture, core, as well as in daily activities like walking and stretching. By strengthening these muscles you are able to effectively squeeze and draw the muscle upward – which also engages and stabilizes the core.

Tip #1

The trick is to not mindlessly squeeze your PC muscle shut – but to engage your body and mind to gently lift the muscle. While changing positions, we encourage you to have full engagement of your PC muscle, and during the entire practice maintaining a slight contraction of about 20% at all times. Practicing this will help you begin becoming more conscious of your PC muscle and help you stay balanced and centered during your yoga practice.

Tip #2

Mula Bandha, also known as the root lock, is a great way to strengthen your PC muscle and pelvic floor region.

Mula Bandha is a great practice for countless reasons, but some benefits include: strengthening your PC muscle, building a better mind-body connection, bettering flexibility in the hips and lower back, and of course – putting an end to queefing.

Similar to yoga, this practice will also help you learn how to build stability and proper breathing habits – which is something we can all use a little bit more of.

If you want to learn how to practice Mula Bandha, we wrote a great article about it here.

Tip #3

PC muscle training is our greatest tip!

The best thing you can do for your PC muscle is to train it like you would any other muscle in your body. Many women turn to Kegel exercises, and although that is a great starting point, we want to encourage you to take your training a step further. Ultimately, if you want to put an end to queefing, the way that you exercise matters, whether it is a muscle in your vagina or not.

Training with Gynie will help you feel more confident at yoga and will also help you put an end to queefing – faster.

Gynie can help you build a stronger version of yourself so that you can embrace your bodies full potential. By adding a few minutes of training with Gynie into your weekly routine – you’ll quickly notice a bunch of added results including core strength, bladder control, better orgasms and many more.

Gynie is a complete game changer.