Can Yoga Help with Urinary Incontinence?
Your Health & Wellbeing

Can Yoga Help with Urinary Incontinence?

by Gary Sattin on Jan 02, 2024

Regularly practicing yoga poses can help improve incontinence symptoms in women, but success is not guaranteed. Unfortunately, there’s no definitive scientific evidence that links yoga-based exercises to relief from urinary incontinence—so it’s hard to know what kind of positive results you can expect.

Can Yoga Help with Urinary Incontinence?

That being said, many of those who have tried have found relief and enhanced quality of life through their practice. Those affected by the condition should consider adding some new asanas (poses) into their routine and see if it makes a difference for them.

Best Poses to Help With Urinary Incontinence

 We've researched the best poses to help you cope with this condition. These yoga poses will not only strengthen your pelvic floor but also stretch your body and aid in digestion. And the great news is, you don't have to hold these poses for long! Consistency is key, so we suggest you practice a little bit each day to see results.

Strengthen your pelvic floor and improve bladder control 

- Chair Pose strengthens the pelvic floor by mimicking sitting in a chair with bent knees and weight in the heels.

- The hip-opening Triangle Pose stretches hamstrings and groin to empower bladder muscles. 

- Easy Squat Pose deepens the bend in the knees to decompress the back while widening the stance engages the hips. 

 Strengthen your pelvic muscles with this yoga pose: Chair Pose (Utkatasana)

One of the best poses to try is called the Chair Pose (Utkatasana). To do this pose, stand with your feet hip-width apart, and bend your knees while squatting down, as if sitting in a chair. Keep your knees pointing straightforward and your weight in your heels. By practicing this pose regularly, you can strengthen your pelvic muscles and help prevent incontinence. 

Stretch your way to better bladder control: try Triangle Pose(Trikonasana)

One of the best poses for urinary incontinence is Triangle Pose, also known as Trikonasana. This pose stretches the hips, hamstrings, and groin, which can help strengthen the muscles that control the bladder. To do this pose, stand with your feet wide apart and bend your body down to the right, placing your right hand on the ground and pointing your left arm up. Breathe deeply and focus on the stretch. With regular practice, Triangle Pose can help alleviate symptoms of urinary incontinence and bring some much-needed relief.

Unlock the secret to stronger pelvic muscles with Squat Pose (Malasana)

Squat pose, also known as Malasana. It's super easy to do, just stand with your feet a little wider than hip distance apart, bend your knees deeply, and bring your hands palm-to-palm while placing your elbows at the inner parts of your knees. This pose can be held for 30 seconds and helps to open up your hips while stretching your back and spine. It's definitely worth giving a try to help alleviate your struggle with urinary incontinence.

Consistency over weeks yields best outcomes. A short daily dose of these targeted poses may do your bladder wonders.

The Cochrane analysis on yoga and urinary incontinence

A recent analysis published in the Cochrane Database of Systematic Reviews has looked into yoga's potential to help with this problem. After testing yoga as a treatment, only two studies provided data. The first one had 18 women, split into two groups; one doing yoga and one waiting list.

Although they failed to report the number of women cured by yoga, it was found that yoga wasn't significantly better than simply being on a waiting list in reducing frequency of incontinence episodes.

While yoga may not be an absolute cure-all for everyone, it does have potential benefits and is worth trying out if you're looking for alternatives for dealing with urinary incontinence!

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