Goddesses Ask, Dr. Maggie Answers
Q. I’ve heard that yoga poses can help with incontinence. Which moves should I focus on?
Yoga, especially poses that strengthen the pelvic floor muscles, can help with urinary incontinence. Here are some of my favorite poses:
1. Bridge Pose (Setu Bandha Sarvangasana)
- How it Helps: Strengthens the pelvic floor, glutes, and core muscles, which are critical for bladder control.
- Instructions:
- Lie on your back with knees bent and feet flat on the ground, hip-width apart.
- Press into your feet and lift your hips toward the ceiling.
- Engage your pelvic floor muscles and hold for 5–10 breaths.
2. Garland Pose (Malasana)
· How it Helps: Opens the hips and strengthens pelvic floor muscles by engaging them in a deep squat position.
· Instructions:
- Squat down with your feet slightly wider than hip-width apart.
- Keep your hands in a prayer position at your chest and elbows pressing against your knees.
- Hold the pose while engaging the pelvic floor for 5–10 breaths.
3. Warrior II (Virabhadrasana II)
- How it Helps: Strengthens the pelvic floor indirectly by engaging the core, legs, and lower back.
- Instructions:
· Stand with your feet wide apart and turn your right foot out 90 degrees.
· Bend your right knee while keeping the left leg straight.
· Extend your arms parallel to the ground and hold for 5 breaths. Switch sides.
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The information found in this blog shall not be considered medical advice and is being provided for information purposes only. It is not intended to substitute professional medical advice, diagnosis, or treatment. Please consult with your healthcare provider should you have any questions or concerns.
- Kannan P, Hsu WH, Suen WT, Chan LM, Assor A, Ho CM. Yoga and Pilates compared to pelvic floor muscle training for urinary incontinence in elderly women: A randomised controlled pilot trial. Complement Ther Clin Pract. 2022 Feb;46:101502. doi: 10.1016/j.ctcp.2021.101502. Epub 2021 Oct 26. PMID: 34763295.
- Todhunter-Brown A, Hazelton C, Campbell P, Elders A, Hagen S, McClurg D. Conservative interventions for treating urinary incontinence in women: an Overview of Cochrane systematic reviews. Cochrane Database Syst Rev. 2022 Sep 2;9(9):CD012337. doi: 10.1002/14651858.CD012337.pub2. PMID: 36053030; PMCID: PMC9437962.
- Tenfelde S, Tell D, Garfield L, Mathews H, Janusek L. Yoga for Women With Urgency Urinary Incontinence: A Pilot Study. Female Pelvic Med Reconstr Surg. 2021 Jan 1;27(1):57-62. doi: 10.1097/SPV.0000000000000723. PMID: 30964762.
