Tanya Dutt

Yoga Asanas To Manage Urinary Incontinence And Control Bladder Issues

Yoga for Urinary Incontinence (Credit: Canva)

Millions of women struggle with the discomfort and stress of <span>urinary incontinence</span>, often turning to medications for relief. However, new research suggests that yoga and other exercise regimens might work just as effectively to control bladder issues.

A study conducted by Stanford University revealed that 12 weeks of yoga practice reduced incontinence episodes among participants by an average of 65%—comparable to the effect of medication. Dr. Leslee Subak, senior author of the study and chair of obstetrics and gynecology at Stanford Medicine, encourages women to explore yoga. "It’s very low risk, and there’s potential for benefit not only for incontinence but also for your general well-being," she explained.

The study, published in the Annals of Internal Medicine, involved 240 women aged 45 to 90. Participants engaged in two 90-minute yoga classes per week, learning 16 poses designed to strengthen the pelvic floor muscles, which support the bladder and urethra. The results were promising, with women in the yoga group experiencing a 60% reduction in urinary incontinence episodes.

Urinary incontinence affects nearly half of middle-aged women and up to 80% of women aged 80. It can impact independence and cause emotional distress. Dr. Subak notes that many women feel too embarrassed to discuss the issue, which often leads to isolation and anxiety. 

Incontinence is not just uncomfortable—it can also be dangerous. The rush to the bathroom at night increases the risk of falls and fractures, especially among older women. This makes finding effective treatments crucial.

The good news is that urinary incontinence is highly treatable. Exercise, especially yoga, offers a non-invasive, natural option for many women.

<h2>Yoga Asanas to Control Bladder Issues </h2>

Yoga can be an effective tool for improving bladder control because it strengthens the pelvic floor muscles. These muscles play a critical role in keeping the bladder in place and preventing leakage. Unlike general exercise, which doesn’t always target the pelvic floor, yoga focuses on these specific areas. As a result, women who practice yoga often report fewer incontinence episodes.

Some of the yoga poses used to strengthen the pelvic floor include:

<strong>1. Bridge Pose (Setu Bandhasana) </strong>– This helps strengthen the pelvic floor, thighs, and core.

2. Happy Baby Pose (Ananda Balasana) – A restorative pose that gently stretches the pelvic muscles.

3. Bound Angle Pose (Baddha Konasana) – Targets the groin and inner thighs, which are connected to the pelvic floor.

4. Malasana (Garland Pose): This deep squat position helps stretch the pelvic floor muscles and improve bladder control.

Practising these asanas into a regular yoga routine can help manage bladder control.

Urinary incontinence is most often associated with aging. As women grow older, the muscles that control bladder function may weaken, making it harder to prevent leakage. Pregnant women are also at risk due to increased pressure on the bladder during pregnancy, although the condition usually resolves after delivery.

Medical conditions such as multiple sclerosis, Parkinson’s disease, obesity, and chronic constipation can also contribute to urinary incontinence.

While medications can help, they often come with side effects, especially for older patients. Yoga, on the other hand, is a safe, inexpensive, and accessible option for women looking to manage their urinary incontinence. It not only addresses bladder control but also promotes general well-being, flexibility, and relaxation.

Health Conditions A-Z

health

yoga & asanas

bladder control issues

bladder leakage

urinary incontinence

urinary issues in women

uti in women

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Millions of women struggle with the discomfort and stress of urinary incontinence, often turning to medications for relief. However, new research suggests that yoga and other exercise regimens might work just as effectively to control bladder issues.A study conducted by Stanford University revealed that 12 weeks of yoga practice reduced incontinence episodes among participants by an average of 65%—comparable to the effect of medication. Dr. Leslee Subak, senior author of the study and chair of obstetrics and gynecology at Stanford Medicine, encourages women to explore yoga. "It’s very low risk, and there’s potential for benefit not only for incontinence but also for your general well-being," she explained.The study, published in the Annals of Internal Medicine, involved 240 women aged 45 to 90. Participants engaged in two 90-minute yoga classes per week, learning 16 poses designed to strengthen the pelvic floor muscles, which support the bladder and urethra. The results were promising, with women in the yoga group experiencing a 60% reduction in urinary incontinence episodes.Impact of Urinary IncontinenceUrinary incontinence affects nearly half of middle-aged women and up to 80% of women aged 80. It can impact independence and cause emotional distress. Dr. Subak notes that many women feel too embarrassed to discuss the issue, which often leads to isolation and anxiety. Incontinence is not just uncomfortable—it can also be dangerous. The rush to the bathroom at night increases the risk of falls and fractures, especially among older women. This makes finding effective treatments crucial.The good news is that urinary incontinence is highly treatable. Exercise, especially yoga, offers a non-invasive, natural option for many women.Yoga Asanas to Control Bladder Issues Yoga can be an effective tool for improving bladder control because it strengthens the pelvic floor muscles. These muscles play a critical role in keeping the bladder in place and preventing leakage. Unlike general exercise, which doesn’t always target the pelvic floor, yoga focuses on these specific areas. As a result, women who practice yoga often report fewer incontinence episodes.Some of the yoga poses used to strengthen the pelvic floor include:1. Bridge Pose (Setu Bandhasana) – This helps strengthen the pelvic floor, thighs, and core.2. Happy Baby Pose (Ananda Balasana) – A restorative pose that gently stretches the pelvic muscles.3. Bound Angle Pose (Baddha Konasana) – Targets the groin and inner thighs, which are connected to the pelvic floor.4. Malasana (Garland Pose): This deep squat position helps stretch the pelvic floor muscles and improve bladder control.Practising these asanas into a regular yoga routine can help manage bladder control.Urinary incontinence is most often associated with aging. As women grow older, the muscles that control bladder function may weaken, making it harder to prevent leakage. Pregnant women are also at risk due to increased pressure on the bladder during pregnancy, although the condition usually resolves after delivery.Medical conditions such as multiple sclerosis, Parkinson’s disease, obesity, and chronic constipation can also contribute to urinary incontinence.While medications can help, they often come with side effects, especially for older patients. Yoga, on the other hand, is a safe, inexpensive, and accessible option for women looking to manage their urinary incontinence. It not only addresses bladder control but also promotes general well-being, flexibility, and relaxation.