Are you someone who tends to release a bit of urine when you cough, sneeze or when you don’t find a washroom and you urgently have to urinate? We understand how embarrassing it might be to discuss something like this with others but we also believe that if you are suffering, it is our responsibility to rid you of it.
To provide you with professional help, we approached Himalayan Siddha, Grand Master Akshar, who shared with us some yoga asanas that help strengthen the pelvic muscles and control urine. However, before we get to the asanas, let us explain to you the anatomy behind this occurrence.
What Is Urine Incontinence
If you sometimes happen to squirt out a little urine, What you might be suffering from is called urinary incontinence. “Medically, urinary incontinence is a term used for a condition when a person suffers from uncontrollable leakage of urine” said Grand Master Akshar. While he acknowledged that this creates quite an embarrassing situation, “it can affect anyone, regardless of age”, he added.
This is a condition wherein your pelvic floor is weaker than normal. The pelvic floor is a term used for the muscles that are placed at the bottom of your pelvis. Its purpose is to support all your pelvic organs like the bladder, bowel and uterus. These are the muscles that are primarily responsible for providing you with the ability to control your urine.
Fortunately, added Grand Master Akshar, “There are a few techniques in yoga that can help strengthen your pelvic floor.”
Mentioned below are four important asanas and ways to do them perfectly for the best results.
- This asana first requires you to kneel down. Make sure that your pelvis is completely resting on your heels.
- Now that you are kneeling down, separate your heels from each other so they are slightly apart.
- Place your palm on your knees and look forward while ensuring that your back is straightened.
While we all know that this position works on your digestion, this is also the first asana recommended by Grand Master Akshar for strengthening your pelvic muscles!
Image Credit: yogateket
- To achieve this asana, begin by assuming Dandasana. This asan requires you to simply sit with your legs stretched forward and back straight.
- After this, fold your legs one by one and try to make the soles of your feet touch each other.
- Hold your feet with your hand and pull it closer to your pelvis.
- Place your palms on your knees and gently push them down.
- Empty the air from your stomach. Now, slowly try to lean your upper body forward, bend as much as you can. Your goal is to place your forehead on the floor.
- Hold this posture for a long time.
Grand Master Akshar added, “Baddha Konasana helps to increase blood flow in the pelvic floor organs”. This is why doing this asan can help your pelvic muscles to become more aware which in turn gives them strength.
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- Begin by sitting on the floor with your legs stretched forward.
- Stretch your arms upward while ensuring your posture is erect.
- Now, exhale and bend your hip forward. In this step, your aim is to place your upper body on your lower body and your goal is for your hands to hold your big toes.
- It might be difficult to hold your toes in the beginning, so hold any part that is accessible at the start.
However, while describing this asana, Grand Master Akshar added a word of advice that stated that “pregnant women must refrain from practicing Paschimottasana”, along with those with ulcer, asthma, and slip disc.
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- Begin this asana by standing in Samasthiti(stand straight with your spine erect).
- Exhale slowly and bend your upper body from your hips. While doing this, try to touch your nose to your knees and touch the ground on either side of your feet with your palms.
- You may have to bend your knees in the beginning, but with practice, your knees must straighten.
- Observe this asana for a while.
Grand Master Akshar assured that, “ these poses will strengthen your pelvic floor.” He suggested we practice these poses for a little time each day if we wish to see results.
We hope you found this article informative! If you wish to read more such articles, stay tuned to HerZindagi!