Yoga for Leaking Urine Issue, Urinary Incontinence Exercises

Yoga for frequent Urination

Incontinence literally means involuntary release of the urine from the bladder, though incontinence is not only confined to the urinary tract, sometimes fecal matter is also expelled involuntarily due to certain reasons.    Leaking urine problem can be pretty embarrassing in case it happens in the presence of others.  This happens because the muscles which one contracts for controlling urine – urinary sphincter -  go weak, or the individual loses control over these muscles. Women are more prone to urinary incontinence between the age groups of 30 – 60 years than men.  Generally urination happens  due to  simple coughing, or sneezing, coughing can enhance the intra-abdominal pressure which squeezes the urine out of the bladder.   This type of incontinence is known as stress incontinence. This issue is  present more in ageing  individuals but its definitely not a  natural outcome of the process of ageing in humans.

Another form of incontinence is known as urge incontinence:  the urine here leaks one’s will to do so immediately after an urge to urinate is felt.  This type of incontinence  is mostly caused by some urinary tract infection , or some neurological disorder, or diabetes.   In overflow type of urinary incontinence the bladder does not empty completely after urination, and thus small amount of urine continue dribbling without ones knowledge of it.  Functional incontinence is when one is not able to relieve oneself of the urge for urination on time due to the presence of some inability to do so, like due to an handicap the person is not immediately able to reach the toilet.  Mixed incontinence is the term given to the condition where multiple type of urinary incontinence is present. Temporary incontinence can be caused by taking certain drinks like alcohol, coffee, certain spices, carbonated drinks,  muscle relaxants, or overdose of vitamin C.  Sometimes constipated stools stimulate the nerves around the bladder to empty itself without warning.

Stress incontinence is common during pregnancy.  Urine bladder prolapse tilts the bladder outwards from the vagina rendering containing urine in it difficult. Drop in estrogen levels after menopause can  cause the inner lining of the urinary bladder to deteriorate leading  to incontinence.  Enlarged prostate gland can cause stress , or urge incontinence , and can also result as treatment of the same. In case the nerves which help control the bladder get damaged due to Parkinson’s disease, stroke, or multiple sclerosis  voluntary control over urination is lost.  Being overweight and smoking can increase the risk of the problem of incontinence.

Yoga for Bladder Leakage

Apart from benefiting the overall health yoga can help control incontinence  as well. The pelvic floor exercises for  incontinence help strengthen the  pelvic floor muscles which have to constantly bear the downward pressure due to the openings of urethra, vagina, and anus into it.  The tone, and  resilience in the pelvic floor muscles can prevent any prolapse of the organs located within the pelvic girdle and the lower abdomen.  Most of us are not aware of the muscles of the pelvic floor at all. An average individual carries the impression that the pelvic floor,  in case he has heard the word before , is a single muscle. Pelvic floor  is made of 16 muscles which act  together as a compact unit.  One has to become aware, and discover how to single out these muscles and make movements with them the right way.  Yoga pranayama play a crucial role in exercising the pelvic floor muscles.  Respiration involves the use of the abdominal diaphragm, as well as the pelvic floor muscles, or the pelvic diaphragm.  One can become aware of the pelvic floor muscles just by sitting and  becoming conscious  of the location of the movement in the pelvic while  inhaling ( these muscles press down) and while exhaling ( these muscles push upward.  Now one can consciously contract and relax these muscles by coordinating their movement with each inhalation, and exhalation to strengthen them up.

Full and half squats form the best yoga poses for urine control as these poses stretch the pelvic floor and the muscles around it horizontally or outward as they are receive a pull from the stretching muscles of the inner thigh in a squat. Practicing mula bandha, or pelvic lock, while doing the yoga for bladder leakage as well as while practicing pranayama can help strengthen the pelvic floor in a much better way.  All the standing  back bending asanas when done , either with feet together  or  away from each other pull the pelvic muscles towards the abdomen as the chest if lifted up for releasing the upper back down posteriorly. This provides the vertical stretch to the muscles which are responsible for providing  control to the movement of the urinary bladder.  Yoga asana to reduce incontinence   also benefit by strengthening the neuromuscular coordination of the pelvic area.  Stronger are the nerves which stimulate their target muscles for action, muscles of the bladder in this case,  more effective is the voluntary control on that particular action, emptying of the  bladder in this case.

Yoga poses for Urinary Incontinence

Contact - Randeep Singh

Location - Shahazadpurfarm Yoga Classes,

Pasmil Training Centre, Sidharth Hotel, S.V. Road,

Bandra West, Mumbai / Yoga Retreat

Ph - +919930554382

Electronic mail - chauhan.whiteoaks1@gmail.com