Yoga Poses for Bladder Control: Strengthening the Pelvic Floor Naturally

Yoga Poses for Bladder Control: Strengthening the Pelvic Floor Naturally

Practicing yoga can be an effective way to strengthen pelvic floor muscles, enhance bladder control, and reduce stress urinary incontinence (SUI). The following yoga poses target the pelvic region, core muscles, and lower back, promoting better control and stability.

1. Child’s Pose (Balasana) – Relaxes and Strengthens Pelvic Floor

?? Benefits: Stretches and relaxes pelvic floor muscles, reducing tension and improving control.

How to Perform:

1. Kneel on the floor, sitting back on your heels.
2. Extend your arms forward and rest your forehead on the mat.
3. Take deep breaths, focusing on relaxing and engaging the pelvic floor.
4. Hold for 30 seconds to 1 minute.

2. Bridge Pose (Setu Bandhasana) – Strengthens Pelvic and Core Muscles

?? Benefits: Strengthens the pelvic floor, glutes, and lower back for better bladder support.

How to Perform:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Engage your pelvic floor muscles and lift your hips upward.
3. Hold for 5-10 seconds, then slowly lower back down.
4. Repeat 10 times.

3. Butterfly Pose (Baddha Konasana) – Improves Pelvic Flexibility

?? Benefits: Opens the hips and strengthens the pelvic region.

How to Perform:

1. Sit with your legs bent, feet touching together.
2. Hold your feet with your hands and gently press your knees toward the ground.
3. Keep your back straight and engage the pelvic floor.
4. Hold for 30 seconds to 1 minute.

4. Cat-Cow Pose (Marjaryasana-Bitilasana) – Engages and Tones Pelvic Muscles

?? Benefits: Strengthens core and pelvic muscles while improving spinal flexibility.

How to Perform:

1. Start on all fours with hands under shoulders and knees under hips.
2. Inhale – Arch your back, lift your head, and tilt your pelvis upward (Cow Pose).
3. Exhale – Round your back, tuck your chin, and engage your pelvic floor (Cat Pose).
4. Repeat 10 times, moving with your breath.

5. Malasana (Yogi Squat) – Builds Pelvic Strength

?? Benefits: Increases pelvic floor tone and improves bladder control.

How to Perform:

1. Stand with feet slightly wider than hip-width apart.
2. Lower into a deep squat, keeping heels on the ground.
3. Press your elbows against your inner thighs and engage your pelvic muscles.
4. Hold for 30 seconds to 1 minute.

6. Reclining Bound Angle Pose (Supta Baddha Konasana) – Deep Pelvic Stretch

?? Benefits: Relieves pelvic tension and strengthens surrounding muscles.

How to Perform:

1. Lie on your back and bring your feet together, letting your knees drop outward.
2. Place your hands on your belly and breathe deeply.
3. Hold for 1-2 minutes.

Tips for Practicing Yoga for Bladder Control

? Breathe Deeply – Focus on slow, controlled breathing to engage your pelvic floor muscles. ? Engage Core & Pelvic Muscles – Be mindful of activating the pelvic floor throughout each pose. ? Start Slowly – Hold poses for a few seconds initially and gradually increase duration. ? Practice Daily – Aim for 5-10 minutes per day for the best results.