Yoga for bladder health: 6 exercises for strengthening and supporting urinary organs

Posted on March 11, 2024

Published on Mar 11, 2024 07:00 AM IST

Bladder issues can be uncomfortable and disruptive. Add these 6 Yoga asanas to your fitness routine to alleviate symptoms and improve bladder function over time

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Published on Mar 11, 2024 07:00 AM IST

Yoga offers a holistic approach to health and bladder health is no exception since through targeted Yoga poses and practices, you can strengthen and support your urinary organs, promoting overall bladder health. In an interview with Zarafshan Shiraz of HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, claimed that bladder issues can be uncomfortable and disruptive but incorporating the following Yoga asanas into your routine can help alleviate symptoms and improve bladder function over time. (File Photo)

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1. Mountain Pose (Tadasana): This foundational pose may seem simple, but it's great for improving posture and alignment, which can indirectly benefit bladder health. Stand tall with your feet hip-width apart, grounding evenly through all four corners of your feet. Engage your pelvic floor muscles by gently lifting them upward while maintaining normal breathing. Hold for several breaths, focusing on lengthening your spine and opening your chest.(Photo by Twitter/drvaaash)
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Published on Mar 11, 2024 07:00 AM IST

1. Mountain Pose (Tadasana): This foundational pose may seem simple, but it’s great for improving posture and alignment, which can indirectly benefit bladder health. Stand tall with your feet hip-width apart, grounding evenly through all four corners of your feet. Engage your pelvic floor muscles by gently lifting them upward while maintaining normal breathing. Hold for several breaths, focusing on lengthening your spine and opening your chest.(Photo by Twitter/drvaaash)

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2. Bridge Pose (Setu Bandhasana): Bridge pose strengthens the pelvic floor muscles, which are essential for bladder control. Lie on your back with your knees bent and feet hip-width apart. Press into your feet as you lift your hips toward the ceiling. Keep your knees aligned with your ankles and engage your glutes and pelvic floor muscles. Hold for a few breaths, then slowly lower back down. Repeat several times. (File Photo)
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Published on Mar 11, 2024 07:00 AM IST

2. Bridge Pose (Setu Bandhasana): Bridge pose strengthens the pelvic floor muscles, which are essential for bladder control. Lie on your back with your knees bent and feet hip-width apart. Press into your feet as you lift your hips toward the ceiling. Keep your knees aligned with your ankles and engage your glutes and pelvic floor muscles. Hold for a few breaths, then slowly lower back down. Repeat several times. (File Photo)

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3. Child's Pose (Balasana): Child's pose gently stretches the back and pelvic muscles, promoting relaxation and reducing tension in the bladder area. Start on your hands and knees, then sit back on your heels with your arms extended in front of you or resting alongside your body. Allow your forehead to rest on the mat and focus on deep, slow breathing. Hold for as long as feels comfortable. (Photo by Instagram/mindfulbyminna)
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Published on Mar 11, 2024 07:00 AM IST

3. Child’s Pose (Balasana): Child’s pose gently stretches the back and pelvic muscles, promoting relaxation and reducing tension in the bladder area. Start on your hands and knees, then sit back on your heels with your arms extended in front of you or resting alongside your body. Allow your forehead to rest on the mat and focus on deep, slow breathing. Hold for as long as feels comfortable. (Photo by Instagram/mindfulbyminna)

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4. Cobbler's Pose (Baddha Konasana): Also known as Bound Angle Pose, this posture opens the hips and groin, which can help relieve pressure on the bladder and improve circulation to the pelvic area. Sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold onto your feet or ankles, lengthen your spine, and gently press your knees toward the floor. Hold for several breaths, then release. (Photo by istockphoto)
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Published on Mar 11, 2024 07:00 AM IST

4. Cobbler’s Pose (Baddha Konasana): Also known as Bound Angle Pose, this posture opens the hips and groin, which can help relieve pressure on the bladder and improve circulation to the pelvic area. Sit on the floor with the soles of your feet together and your knees bent out to the sides. Hold onto your feet or ankles, lengthen your spine, and gently press your knees toward the floor. Hold for several breaths, then release. (Photo by istockphoto)

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5. Seated Forward Bend (Paschimottanasana): Forward bends can help stimulate the bladder and kidneys while stretching the back and hamstrings. Sit on the floor with your legs extended in front of you. Inhale to lengthen your spine, then exhale as you hinge forward from your hips, reaching toward your feet. Keep your back flat and avoid rounding your spine. Hold for a few breaths, then release. (Photo by Benn McGuinness on Unsplash)
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Published on Mar 11, 2024 07:00 AM IST

5. Seated Forward Bend (Paschimottanasana): Forward bends can help stimulate the bladder and kidneys while stretching the back and hamstrings. Sit on the floor with your legs extended in front of you. Inhale to lengthen your spine, then exhale as you hinge forward from your hips, reaching toward your feet. Keep your back flat and avoid rounding your spine. Hold for a few breaths, then release. (Photo by Benn McGuinness on Unsplash)

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6. Cat-Cow Stretch: This dynamic movement warms up the spine and stretches the abdomen, promoting flexibility and circulation in the pelvic area. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale as you arch your back and lift your chest (cow pose), then exhale as you round your spine and tuck your chin to your chest (cat pose). Continue flowing between these two poses for several breaths. Incorporate these Yoga poses and practices into your routine consistently to experience the benefits of improved bladder health. Remember to listen to your body and modify any poses as needed to suit your individual needs and abilities. Additionally, if you have any existing medical conditions or concerns, it's always a good idea to consult with a healthcare professional before starting a new exercise program. (Instagram/yoga.daily.inspirations)
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View Photos in a new improved layout

Published on Mar 11, 2024 07:00 AM IST

6. Cat-Cow Stretch: This dynamic movement warms up the spine and stretches the abdomen, promoting flexibility and circulation in the pelvic area. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale as you arch your back and lift your chest (cow pose), then exhale as you round your spine and tuck your chin to your chest (cat pose). Continue flowing between these two poses for several breaths. Incorporate these Yoga poses and practices into your routine consistently to experience the benefits of improved bladder health. Remember to listen to your body and modify any poses as needed to suit your individual needs and abilities. Additionally, if you have any existing medical conditions or concerns, it’s always a good idea to consult with a healthcare professional before starting a new exercise program. (Instagram/yoga.daily.inspirations)

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