Yoga Sequence Builder for Yoga Teachers

Yoga For Urinary Incontinence: Yoga Poses For Bladder Control

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga For Urinary Incontinence: Yoga Poses For Bladder Control: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Mountain Pose Raised Hands Head Straight (Tadasana Urdhva Hastasana Head Straight)
    A. Stand at the centre of the mat or if required towards the wall if one wants support.

    B. With feet close to each other or may be one toe distance apart, stand inhaling and stretching the arms above your head in Tadasana Urdhva Hastasana Head Straight pose.

    C. Standing stretching the arms above your head, bring the focus to using the lower abdomen while breathing.

    D. Bring the spine, torso and crown into alignment with the centre of the pelvic floor. Stand breathing slow and deep while tucking the tailbone naturally inwards.

    E. If possible close your eyes and bring the focus towards the inner thighs and the pelvis.

    F. Stay here for about 12 breaths and watch for the flow of energy from the tip of the toes to the inner thighs and the pelvis.

    G. This pose helps to start with the slow breathing and stretching the lower abdomen while extending the entire torso upwards.
  • Chair Pose Block (Utkatasana Block)
    A. Exhale and release from Tadasana variation. Take a few rounds of breath with arms besides your body.

    B. Using a yoga block, place it between your thighs close to your knees, while adjusting the distance between your feet.

    C. Inhale and bend the knees, while trying to maintain the position of the yoga block. The thighs should be almost parallel to the each other and parallel to the floor.

    D. Inhale again and while raising the arms above your head, gaze upwards looking at the tips of the fingers, in Chair Pose Block or Utkatasana Block.

    E. This pose helps to bring focus towards the pelvic floor while trying to hold the block in place, without putting too much pressure to the sacrum and the tail bone.

    F. Being aware of block will indirectly activate the use of the bladder muscles and the pelvic floor muscles, thus helping to reduce the condition of UI

    G. Stay here if required against the wall for about 8 breaths and make sure the breathing is deep and slow.
  • Triangle Pose Chair (Trikonasana Chair)
    A. While slowing releasing from Utkatasana, come to stand with the feet apart, while using the support of the chair placed towards the side of you.

    B. Keeping the chair towards the left side at arms distance from you, focus on placing the left hand on the resting side of the chair.

    C. Inhale and stretch the arm while making sure the left foot is placed at 90 degrees and the right foot is placed inwards at 45 degrees.

    D. Practice Triangle Pose with the chair, making sure the stretch is felt deep at the lower side of the hips towards the right side.

    E. Stay here for about 8 breaths and release to practice with the other side for about 8 breaths.

    F. The stretching of the side abdominal muscles while the feet are apart, emphasis more on using the pelvic floor muscles to remain in balance.

    If one is confident practicing this pose without support is more beneficial.
  • Garland Pose Hands Forward (Malasana Hands Forward)
    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.
  • Corpse Pose Variation Knees Bent (Savasana Variation Knees Bent)
    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.
  • Bridge Pose Variation Two Hands 2 Block (Setubandha Sarvangasana Variation Two Hands 2 Block)
    A. From Savasana, bring a yoga block and place it between your thighs close to your knees.

    B. Inhale and raise your entire body upwards while resting just the shoulders, head and feet on the floor, while also placing the arms on the floor.

    C. Go deep into this Setubandha Sarvangasana Variation or Bridge Pose variation, using a yoga block for better awareness.

    D. Inhale and go up and exhale completely and begin a slow deep breathing count while making sure the yoga block remains in place.

    E. This pose, helps to use the pelvic floor muscles, while not focusing too much on the sacrum or the lower back to hold the posture.

    F. Taking the mind towards the pelvis and the pelvic muscles here in this pose, is a great way to build confidence and help one to reduce the conditions related to UI.

    G. Stay here for about 6 breaths and release to go back into the pose for the second round of 6 breaths.
  • Legs up the Wall Pose (Viparita Karani)
    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.
  • Wall Squat Pose (Wall Malasana)
    A. While pregnancy and child birth can be a cause of UI, this pose towards the wall is practiced just to tighten the muscles around the uterus.

    B. After releasing from Legs up the Wall pose, slowly exhale and drag the feet on the wall, while bending the knees, till comfortable.

    C. Pushing the feet towards the wall, come to stay in Wall Malasana or Wall Squat Pose.

    D. Here using the wall push the thighs towards the chest, using the abdominal muscles and the pelvic muscles.

    E. While closing the eyes, begin a slow breathing, while not pushing the pelvic muscles like during the child birth. Just be aware of the muscles without using them. No doubt this requires practice.

    F. Practicing KEGEL exercises here is good if one is aware of this practice, else take guidance for the same.

    G. Stay with the wall for about 8 breaths and slowly release the legs and move away from the wall. One could repeat this practice again if needed.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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