Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga For Urinary Incontinence: Yoga Poses For Bladder Control
Urinary Incontinence (UI) is, basically, loss of bladder control, causing leakages of urine; commonly seen in aged people. While both genders face this incontinence, it is believed the problem is more common in women.
When the bladder muscles become weak or overactive due to reasons like injury, pregnancy, menopausal status, obesity, age, repeated urinary tract infection, depression and poor quality of life, it can cause UI.
Many case studies report that the safe practice of yoga poses, pranayama and meditation can help reduce the condition of urinary incontinence. Yoga practice along with clinical therapies can be an efficient way to deal with this condition.
Yoga practice helps to strengthen the pelvic floor muscles, the hips and increases stability, mobility; while reducing stress and encouraging confidence.
Here, the yoga sequence is restorative, keeping the age factor in mind; it is possible for one to consider the sequence without the use of support and props, based on the comfort and the experience of the practitioner. Using support for the various yoga poses is simply to ensure the emphasis is not given to the lower back or the sacrum, as one is only focusing on the pelvic floor muscles and the inner thigh muscles.
Disclaimer: This yoga sequence is not to be considered a replacement for medical advice. Kindly get guidance from a family doctor, yoga therapist or a qualified yoga teacher before beginning the practice of this yoga sequence.
Yoga For Urinary Incontinence: Yoga Poses For Bladder Control: Yoga Poses, Cues, Steps, and Breathing instructions
Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues.
Learn more at www.tummee.com
A. After the practice of Trikonasana, release and bring your feet together to stand in Tadasana.
B. Keep the feet away from each other in a comfortable position. Inhale and go down placing the feet firm on the floor in Malasana or Garland pose while resting the palms on the floor.
C. Consciously take your mind to the pelvis and start the slow and deep breathing while closing your eyes.
D. Remain here if comfortable for about 14 breaths. If one is not comfortable sitting in Garland pose, using of a block or a bolster is useful.
E. One could also take breaks, while sitting for just 4 breaths to start with. Here pushing the lower back towards the floor while feeling the stretch in the inner thighs up to the pelvis activates the various muscles at the lower abdomen.
F. Deep breathing using the abdomen while being aware of the various muscles used to hold the pose is essential. Make sure too much pressure and stress is not given to the uterus while using the sacrum and tailbone.
A. While releasing from Malasana, come to rest on your back in Savasana while the knees are bent.
B. Place the entire back on the floor, while making sure the upper back and the hips are comfortable on the floor.
C. Placing the feet on the floor, close your eyes and begin a slow deep breathing while focusing on the lower abdominal muscles.
D. Relaxing the muscles here while also the entire body is important paying attention to the calming of the nervous system. Relax the thought process and pay attention to the movement of the abdomen while breathing.
E. One of the causes of UI is stress and depression, hence while the body is in supine, the entire flow of prana is slow and this encourages the nerves to relax and stay calm.
F. Remain for about 12 breaths or more, and one could also place their palms on the belly for better comfort and understanding of the body.
Connecting to one's body is the best way to love your body and thus accept it while gaining self confidence and self respect.
A. After releasing from the Bridge Pose, come close to a wall.
B. Lying down on your back, bring the hips close to the wall making sure the back is comfortable.
C. Inhale and bring the legs up the wall slowly adjusting the hips and the upper body. Viparita Karani or Legs up the Wall Pose here is to use the maximum of the abdominal muscles.
D. Tightening the core muscles, and using the pelvic muscles, take the awareness towards these muscles while closing your eyes and breathing slow and deep.
E. Extend the legs pointing the toes towards you and make sure the focus is not the hamstrings or the calves here, for that matter not even the hips and the lower back.
F. The focus is using the abdominal muscles and the pelvis. If lying down in this pose brings discomfort to the back, then using of blanket or a cushion is encouraged.
G. Remain here for about 8 breaths, bringing a good supply of fresh blood towards the abdominal area and the pelvis. This flow of blood helps to relax all the muscles and encourages the nervous system to relax too, reducing stress and depression related to UI.