Yoga Exercises to Strengthen Bladder


It’s no secret that regularly practicing yoga can quiet anxiety, improve balance and flexibility and combat symptoms of depression, but yoga can also relieve stress on your internal organs, including your bladder. Yoga poses dedicated to strengthening the pelvic floor muscles -- a band of muscle tissue located between your sitting bones, pubic bone and tailbone -- help to control frequent bladder urges and reduce uncomfortable urinary symptoms.

Cobbler's Pose

  • Cobbler's pose promotes increased circulation to the kidneys and bladder, and that means better function. Sit on the floor with your legs stretched out in front of you. Bend your knees and bring the soles of your feet together, with your knees open to each side. Keep the outer sides of your feet on the floor and allow your knees to remain open, without forcing them toward the ground. Pull your heels close to your body and grasp the big toe of each foot with your first two fingers and thumb. Hold for one to three minutes.

Reclining Bound-Angle Pose

  • Reclining Bound-Angle pose works your pelvic floor muscle and tones the abdomen while opening your hips and groin. From Cobbler’s pose, put your arms behind you, with your palms on the floor. Exhale and gently lower yourself all the way to the floor. Rest your arms on the floor with your palms facing upward. Allow your knees to remain open and round through your tailbone by pressing your lower back into the ground. If needed, support your head, neck and upper back with a rolled blanket. Stay in this position for one to three minutes.

Chair Pose

  • To perform the traditional Chair Pose, begin by standing with your feet together. Draw your tailbone down as you bend your knees as if sitting into a chair. Inhale and deepen your squat as you lift your arms up above your head, pressing against your ears, with your palms facing each other. Exhale and focus on pressing your feet, knees and thighs together. Hold for several more breaths and, on your last exhale, bend at the waist into a forward bend, reaching toward your toes. This movement helps to massage your internal organs.

Garland Pose

  • Garland pose tones your belly while relaxing your pelvic floor and strengthens your urethral sphincter, which allows normal bladder control. From Chair pose, bring your feet shoulder-width apart. Bend your knees and lower your hips as you move into a squat. Lean your torso slightly forward and bring your upper arms to the inside of your knees. Press your elbows into the inside of your knees and bring the palms of your hands together in prayer position. Hold this position for one minute.


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