Do you experience a leak when you cough or jump? It is often a sign that your pelvic muscles They need toning and for the uninitiated, the pelvic floor muscles are the most underrated muscles that run from the pubic bone in the front to the tailbone in the back. They act as part of a “hammock” that includes ligaments and fascia that support the bladder and bowel within the pelvis and spine.
Shaped like a bowl, the pelvic floor holds all of our pelvic organs like the uterus, vagina, intestines, and bladder in place. Although the pelvic floor supports the bladder to provide control when we urinate, reasons such as pregnancy and childbirth or intense sport and exercise regimens, menopause, natural aging, or pelvic and prostate surgeries can cause the pelvic floor to lose its function. control over the bladder due to loss. in your muscle tone.
This can result not only in incontinence, pain, and prolapse, but also in the erosion of self-confidence, exercise, and sex life. Pelvic floor weakness affects both women and men, as squeezing the muscles that stop the flow of urine could strain the wrong muscles and lead to urinary incontinence, pain during intercourse, or pelvic organ prolapse (POP) .
Fortunately, there are certain Yoga poses that not only improve mindfulness, relaxation, and balance, but also provide great support to our pelvic floor. According to a 2018 Cochrane review, regular pelvic floor exercises are among the most effective treatment methods for incontinence.
Check out these 5 yoga asanas to control bladder leaks and build strong pelvic floor muscles to strengthen your abs, improve posture, and improve your sex life.
1. Tadasana or Mountain Posture
Method: Stand firmly on the ground with a small space between your feet and while taking a deep breath (inhale), raise both arms up, interlocking your fingers. Now stand on your toes lifting your heels simultaneously and notice the pressure of stretching from toes to toes.
Hold this position for as long as you can with slow, deep breathing. Then release and come back to the original position with a deep breath (exhale) and repeat the same posture as per your convenience after relaxing for a while.
Profits: Tadasana is a deep breathing exercise that provides strength and expansion to the lungs, can increase height, develops and activates the nerves throughout the body, and strengthens the spine and heart. It is also good for regulating the menstrual cycle in women, cures indigestion-related problems in all practitioners, strengthens the arms and legs, helps remove lethargy from the body, and reduces the problem of flat feet.
2. Virabhadrasana II or the Warrior Pose 2
Method: Stand with your legs 4 to 5 feet apart. Place your right foot at a 90-degree angle with your toes pointing out while keeping your left foot at a 45-degree angle. Bring your hands to shoulder level and keep them parallel to the ground.
Bend your right knee and look towards your right hand. Keep your hips square and your right thigh parallel to the ground. Hold the pose for 10 to 15 seconds, then release the pose.
Profits: Virabhadrasana II or Warrior Pose 2 energizes tired limbs and opens the chest and lungs in addition to stretching the hips, groin and shoulders and improving stability and balance. It also stimulates the abdominal organs.
3. Utkatasana or chair pose
Method: Stand up straight with your feet together and your arms by your sides. Take a deep breath and raise your arms up, then fold them in a namaskar mudra in front of your chest.
Exhale and bend your knees as if you were sitting on a chair. Straighten your back and push your tailbone toward the floor to reach the final position.
Try to stay in this pose for 15 to 20 seconds before releasing the pose. As you inhale, return to the first position.
Profits: Utkatasana or the Yoga Chair Pose is known to be therapeutic for flat feet as it stretches the Achilles tendons and shins, strengthens the hip flexors, calves and back. It also stimulates the heart and abdominal organs. It acts on the shoulders and helps to correct tensions and poor posture.
4. Prasarita Padottanasana or Wide Legged Forward Bend
Method: Keep a parallel distance of about 3 to 4 feet between your legs and place your hands on your hips. With your legs and spine intensely stretched, inhale, lift your chest up through your torso, and slowly fold it over your legs.
Begin to stretch your torso forward by placing your hands flat on the floor and keeping them shoulder-width apart. Bend deeper, bringing your head to the ground.
Profits: This wide-legged standing forward bend is a good warm-up for other open-pose standing poses, as it stretches the backs of your legs and the inner groin. Calms the brain and relieves fatigue while improving blood circulation and toning the abdominal organs.
5. Setubhandhasana/Setu Bandha Sarvangasana or the bridge pose
Method: Lie on your back with your legs stretched out on the floor, palms next to your thighs. Bend both knees keeping your legs and hips apart and bring your heels closer to your hips.
Inhale and lift your stomach and chest lifting your hips off the ground. Support your lower back with your hands. Now straighten your legs with your toes pointing straight ahead. Hold this position for 10 to 15 seconds and release.
Profits: This variation, also known as the bridge pose, stretches the chest, neck, and spine. It not only strengthens your back, glutes, and hamstrings, but also increases blood circulation, relieves stress, and calms your brain.
<!–
–>
.
