The benefits of pelvic floor yoga are numerous – and many people know that the ancient practice increases flexibility, reduces stress levels, as well as improving both your physical and mental wellbeing. What is less well known however, is that yoga for the pelvic floor can help reduce and even cure urine leaks and incontinence.
Yoga can help improve general body alignment, flexibility, strength, control and awareness, all of which assist in strengthening the pelvic floor muscles.1 Yoga is an effective tool for toning your core, pelvic floor and even your perineum (the area of tissue between the vagina/scrotum and anus), which in turn can work wonders for those who experience . Many people notice a reduction in urine leaks and incontinence symptoms in a matter of months or even weeks.
If you’ve read our guide to the bladder, you’ll know that you do not want your bladder muscles to be too tense. There is a fine balance to be struck.. This may sound counterintuitive, but in order to have a strong bladder, you need muscles that can support it and work with it.
So, in addition to doing pelvic floor exercises, there are several yoga pelvic floor exercises you can try. Just make sure that before starting yoga, you talk to your doctor to make sure this is the right type of exercise for you. You may also have to make modifications when you first begin in order to gain more flexibility and confidence.
Whether you experience the most common forms of the unexpected leak – stress or urge incontinence – you don’t need to feel like control is out of your grasp. Stress incontinence is characterised by a small amount of urine leaking out after internal pressure quickly builds, such as when you sneeze, cough, laugh, or lift a heavy weight. Urge incontinence happens when the body signals its immediate need to release urine without the usual build-up warning.
One of the best ways to help alleviate both of these types of is to improve control of your urinary sphincter. Several of the following stretches for bladder control will help you achieve this.
• Kneel with your knees mat-width apart and toes touching.
• Walk your hands forward and with your lower torso between thighs, resting both your forehead and nose on the mat.
• Extend your arms and press your palms into the mat with hips toward your heels.
• Close your eyes and breathe deeply. Hold for 1 minute.
Why it works: To be strong, your pelvic floor also needs to be flexible. This pose opens up your lower back, allowing your pelvic floor to expand and stretch each time you inhale.
• Sit on the floor with the side of your body grazing the wall.
• Swing your legs up against the wall and slowly lower your back with your head to the floor, keeping your legs straight.
• Allow your hands to fall out to the side, with your palms facing up.
• Close your eyes and breathe deeply, relaxing into the pose. Hold for 1 minute.
Why it works: The change in gravity puts a little pressure on your diaphragm, allowing you to breathe more deeply and fully relax the pelvic muscles without any fear of leakage.
• Lie on the mat with your knees bent and feet flat on floor.
• Bring the soles of your feet together and allow your knees to fall out to the side.
• Rest your arms by their sides with your palms facing up.
• Close your eyes and breathe deeply. Hold for 1 minute.
Why it works: Your inner thighs help to stabilise your pelvic floor. When they’re flexible, you’re able to activate your pelvic muscles more deeply.
• Stand with your feet about mat-width apart, with toes off the mat but heels on it.
• Bend your knees and lower yourself into a squat position.
• Separate your thighs slightly wider than your torso and press your elbows against your inner thighs, bringing your palms together in front of your chest.
• Lengthen your spine, moving your tailbone towards the floor and lift the crown of your head towards the ceiling.
• Breathe deeply. Hold for 1 minute.
Why it works: This pose lengthens the pelvic floor, allowing it to contract more forcefully.
Focused urinary bladder yoga is a great way to strengthen your muscles while lifting your spirits, which can all have a positive impact on managing incontinence.
For some people, symptoms become worse when they are stressed, as we explain in our article all about incontinence and mental health. Yoga can address mental health and quality of life issues, through the potential effects on depression, stress, and anxiety, and help patients better manage their medical condition.
If you’re worried about leaking while practising yoga, you can always trust TENA products to offer the discreet support you need.
