It has often been said that Yoga is a mirror to look at ourselves from within. If that is true, it is even more powerful in helping manage urine leaks. Yoga, just like Kegel exercises, help strengthen pelvic floor health and muscles, which are essential in maintaining bladder control, while also improving overall fitness.
Here in this article, we will be showcasing the best yoga exercises to partake in to strengthen those pelvic floor muscles and help you regain your control over urine leaks!
The first step to any good routine is to gain knowledge. Yoga, as an exercise, is considered to be one of the best home exercises with minimal to no equipment at all. Yoga focuses on strengthening the flexibility and core of your body with many exercises to strengthen the pelvic floor muscles. This makes Yoga easy to do by yourself while being highly accessible.
To start, let’s take a look at some of the pelvic floor muscle exercises from yoga that you can do with just a mat:
1. Malasana (Garland Pose)
Description: Malasana, or Garland Pose, is a deep squat that stretches the hips and lower back while engaging the pelvic floor muscles.
How it helps: This pose strengthens the pelvic floor muscles by engaging them in a deep, supportive squat. It also promotes hip flexibility and opens the pelvic region.
Instructions:
- Stand with your feet slightly wider than hip-width apart.
- Bend your knees and lower your hips into a squat, bringing your torso between your thighs.
- Press your elbows against the inside of your knees and bring your palms together at your chest in a prayer position (Anjali Mudra).
- Engage your pelvic floor muscles as you hold the pose, focusing on lifting and tightening the muscles.
- Hold the pose for several breaths, maintaining a steady and deep breath throughout.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Description: Cat-Cow involves alternating between a rounded back (Cat) and an arched back (Cow) while on hands and knees.
How it helps: This gentle, flowing movement increases pelvic floor awareness and helps with both the relaxation and contraction of these muscles, promoting balance and control.
Instructions:
- Start on your hands and knees in a tabletop position.
- Inhale, dropping your belly towards the mat, lifting your head and tailbone towards the ceiling (Cow Pose).
- Exhale, rounding your spine, tucking your chin to your chest, and tucking your tailbone under (Cat Pose).
- Move smoothly between these two poses for several breaths, maintaining a gentle and controlled movement.
3. Bridge Pose (Setu Bandhasana)
Description: Bridge Pose involves lifting the hips towards the ceiling while lying on your back, engaging the glutes and pelvic floor muscles.
How it helps: This pose strengthens the pelvic floor muscles and the glutes, which support the pelvic organs, enhancing bladder control and stability.
Instructions:
- Lie on your back with your knees bent and feet hip-width apart.
- Place your arms alongside your body with palms facing down.
- Press your feet into the mat and lift your hips towards the ceiling.
- Engage your glutes and pelvic floor muscles, holding the pose for several breaths.
- Lower your hips back down to the mat slowly and repeat.
4. Happy Baby Pose (Ananda Balasana)
Description: Happy Baby involves lying on your back and holding your feet with your hands, with your knees bent towards your armpits.
How it helps: This pose gently stretches the pelvic floor muscles and improves hip flexibility, reducing tension and promoting relaxation.
Instructions:
- Lie on your back and draw your knees towards your chest.
- Grab the outer edges of your feet with your hands.
- Open your knees wider than your torso and bring them towards your armpits.
- Keep your feet flexed and your tailbone on the mat.
- Hold the pose for several breaths, focusing on deep, relaxing breathing.
5. Child's Pose (Balasana)
Description: Child's Pose is a resting pose that stretches the lower back and hips, promoting relaxation and gentle pelvic floor engagement.
How it helps: This pose promotes relaxation of the pelvic floor muscles, helps relieve tension, and encourages deep, restorative breathing.
Instructions:
- Kneel on the mat with your big toes touching and knees apart.
- Sit back on your heels and stretch your arms forward, lowering your torso between your thighs.
- Rest your forehead on the mat.
- Hold the pose for several breaths, focusing on deep, relaxing breathing.
Integrating Yoga into Your Routine
Now that you know what exercises to do, you can now incorporate them into your daily routine. Luckily, these exercises can be done in a short amount of time and practicing them consistently can help strengthen your pelvic floor muscles, improve bladder control, and enhance overall pelvic health. Here are some tips to get started:
- Start Slowly: Begin with a few poses and gradually increase the duration and intensity of your practice as your comfort and strength improve. Do not overdo your exercises as it may result in cramping, forcing you to take a break to recover your sore muscles.
- Focus on Breathing: Deep, diaphragmatic breathing is crucial in yoga. It helps engage the pelvic floor muscles and promotes relaxation. This helps to maintain your energy and even helps you to perform your exercises better.
- Listen to Your Body: Pay attention to your body’s signals and avoid any poses that cause discomfort or pain. Modify the poses as needed to suit your comfort level.
- Consistency is Key: Regular practice is essential for seeing improvement in pelvic floor strength and control. Aim to practice several times a week to strengthen and maintain your pelvic floor health.
Conclusion
Yoga is a great way to help strengthen your pelvic floor muscles and maintain your overall health. While Kegel exercises are still the best way to aid your recovery from urinary incontinence, yoga is a good alternative to it and can even provide a little more fun to your daily routine.
References:
https://www.yogajournal.com/poses/
https://aeroflowurology.com/blog/10-yoga-poses-strong-pelvic-floor
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310548/
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